7/25 – Deadlift – DE/ME

8/10. Fun, fast-paced deads.

Conventional Deadlift:
135×5
135×5
225×5
315×3
335×1
355×1
375×1
395×1
415×1
435×1
455×1
475×1
495×1
515×1
535×1
555×1
535×1
515×1
495×1
475×1
455×1
435×1
415×1
395×1
375×1
355×1
335×1
315×5

Extra-close CG Pulldown:
175×6
200×6
225×6
250×6
264×6
278×6
264×6
250×6
225×6
200×8

Rope Face Pulls:
50×20
50×20
50×20

Lat Pushdowns:
80×12
80×12
80×12

Seated Hamstring Curl:
100×10
100×10
100×10
100×10
100×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 45 minutes

7/24 – Press – 3’s

Pressing felt great today, 9/10.

Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×10
130×8
150×5
170×3
200×3
225×3
250×4 (PR)
175×10
175×10
175×10
175×10
175×12

Arnold Presses:
70×8
70×8
70×8

Strict L-Laterals:
30×12
30×12
30×12

Rear Delt Laterals:
30×12
30×12
30×12

OH Rope Extension:
30×12
30×12
30×12

Rope Pushdown:
30×12
30×12
30×12

Single-arm Cable Extension:
13×12
13×12
13×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes

7/21 – Squat – DE

5/10, dragging ass.

ATG Squat (high bar):
135×5
225×3
245×3
265×3
285×3
305×3
325×3
345×3
365×3
385×3
225×10

Seated Leg Extensions:
165×10
185×10
205×10
225×10
245×10
265×10
285×10
305×10
325×10
325×10

Seated Bicep Curl:
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10

Duration: 45 minutes

7/20 – Bench

5/10. Switching to rep work on bench for a while instead of 5/3/1 since overheads are taking too much from my bench work.

Incline Bench Press:
45×20
45×20
45×20
135×10
185×10
225×8
245×8
265×8
245×8
225×12

Bench Press:
225×10
245×10
265×10
245×10
225×10

Flat DB Bench Press:
100×10
100×10
100×12

Flat DB Flyes:
60×10
60×10
60×10

Incline DB Flyes:
40×12
40×12
40×12
40×12
40×12

BTN Pulldowns
150×10
150×10
150×10
150×10
150×10

Wide-grip Lat Pushdowns:
87×10
87×10
87×10

OH Rope Extensions:
30×20
30×20
30×20

Rope Pushdowns:
30×20
30×20
30×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 45 minutes

7/18 – Deadlift – DE

7/10.

DE Conventional Deadlift:
135×5
225×5
315×3
335×3
355×3
375×3
395×3
415×3
435×3
455×3

DE Sumo Deadlift:
435×3
415×3
395×3
375×3
355×3
335×3
315×5

Extra-close CG Pulldown:
150×6
175×6
200×6
225×6
250×6
225×6
200×6
200×6
200×6
200×8

Rope Face Pulls:
50×20
50×20
50×20

Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes

7/17 – Press – 5’s

7/10 – OK pressing. Felt a bit ragged.

Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×10
145×8
165×5
190×5
215×5
240×6 (PR) + 1 push press
170×10
170×10
170×10
170×10
170×12

Arnold Presses:
70×8
70×8
70×8

Strict Side Laterals:
25×12
25×12
25×12

Rear Delt Laterals:
25×12
25×12
25×12

Bicep Curl Machine:
100×12
100×12
100×12
75×12
50×12

OH Cable Curls:
20×20
20×20
20×20
20×20
20×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

7/14 – Squat – ME

8/10. Good squats. Nice Zombie ATG Front squat PR.

Wide-stance Squat:
135×5
135×5
135×5
225×5
315×3
405×2
450×1
515×1
570×2

ATG Zombie Front Squats:

250×1
300×1
350×1
400×1
450×1 (PR)

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10
bw ×15

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes

7/13 – Bench – ME

7/10.

Incline Bench Press:
135×10
135×10
135×10
135×10
185×10
215×10
255×5
295×3
325×1

Paused Bench Press:
230×5
260×3
285×6

Flat DB Bench Press:
100×4
120×4
120×6

Flat DB Flyes:
55×6
65×6
75×6
85×6
95×8

Single-arm Reverse Tricep Pushdown:
20×20

V-bar Pushdown:
40×25

Wide-grip Pushdowns:
50×20

OH BB Extension:
45×20

Bench Dips:
bw ×25
bw ×25

Hanging Scapular Retractions:
+10×10
+10×10
+10×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes

7/12 – Deadlift – ME

8/10. First time doing sumos in a few months – not bad.

Deadlift (all reps from a stop):
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×1
635×2
635×1

Conventional SLDL:
405×5
405×5
455×5
405×5

WG Pulldown (short rests):
250×6
237×6
225×6
212×6
200×6
187×6
175×6
162×6
150×6
137×6
125×6
112×6
100×10
87×15
75×25

Cable Upright Row:
60×10
60×10
60×10
60×10
60×10

Wide-grip Lat Pushdowns:
75×12
75×12
75×12

Seated Hamstring Curl:
150×8
125×8
100×10
75×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes

7/11 – Press – ME

8/10. Nice workout after over a week off.

Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×8
145×5
165×5
185×3
210×1
235×1
255×2 (PR)
275×2 (push press)
170×10
170×10
170×10
170×10
170×12

Arnold Presses:
70×6
70×6
70×6

Strict Side Laterals:
30×12
30×12
30×12

Rear Delt Laterals:
30×12
30×12
30×12

OH BB Extension:
45×20

Cable Pushdown:
50×20

Single-arm Rope Reverse Pushdown:
12×20

Wide-grip Pushdown:
62×30

Straight-bar Face Pulls:
50×20
50×20
50×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes