10/19 – Lower

9/10. Started squatting again. Easing into it.

Seated Leg Extension:
110×10
130×10
150×10
170×10
190×10
210×10
230×10
250×10
270×10
310×10

Lying Leg Curls:
37×10
50×10
62×10
75×10
87×10
100×5
112×5
125×5
125×5
125×5

BB Shrugs:
225×6
315×6
405×6
495×6
495×6
495×6
405×6
405×6
315×6
225×6

Squats:
45×10 (high-bar atg)
135×10 (high-bar atg)
135×10 (high-bar atg)
135×10 (high-bar atg)
135×10 (zombie atg front)
135×10 (zombie atg front)

Wide-grip Seated Cable Rows (new station):
150×10
200×8
250×8 (PR, neutral grip)
250×8 (overhand grip)
250×8 (overhand grip)

CG Pulldown (new pulldown station):
150×10
200×8
250×6 (PR)
250×6
250×6

Hip bridges:
varying iso holds, on box and off

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 60 minutes

10/17 – Upper

9/10. Floor presses felt a lot better than last week, but still looking for that groove. Shoulder was achy by the time I got to db presses, so I did not push those much. Used the new crossover station for crossovers and tricep work today – really nice.

Floor Presses:
135×10
185×5
225×3
250×3
275×3
295×3
315×1
315×1
315×1
315×2
315×2
225×10

CG Bench Press:
135×4
185×4
205×4
225×4
245×4
185×10

Incline DB Bench (superset with incline db squeeze press):
50×6
65×6
65×6
65×6

Incline DB Squeeze Press:
50×6
65×6
65×6
65×6

Flat DB Flyes:
55×6
55×6
55×6
55×6
55×6

Cable Crossovers:
30×8
40×8
50×8
60×8
70×8
80×8
90×8
100×8
110×8
120×10 (PR)

Rope Pushdowns:
50×20
50×20
50×20

OH Rope Extensions:
50×12
50×12
50×12

Single-arm Underhand Pushdowns:
30×12
30×12
30×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Duration: 70 minutes

10/16 – Pull

10/10. Testing the hamstring with some light paused deads. Feeling good.

Paused Conventional Deadlift (pause @ knee, then lockout):
135×6
185×6
235×6
285×6
335×6

Seated Single-leg Leg Curls:
50×10(r) 50×10(l)
70×10(r) 70×10(l)
90×10(r) 90×10(l)
50×10(r) 50×10(l)

45-degree Hypers:
×12
×12
×12
+25 ×12
+40 ×12

Wide-grip Pulldowns (neutral grip):
150×8
200×8
220×8
220×8
200×8

Hammer Chins:
bw ×10
bw ×10
bw ×12

Straight-bar  Lat Pushdowns:
40×12
50×12
60×12
70×12
80×12

Seated Cable Row:
150×8
150×8
150×8
150×8
150×8

Hanging Leg Raises:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 60 minutes

10/15 – Press – 5/3/1

8/10. Presses feeling OK.

Strict Military Press (training max: 250):
45×10
45×10
70×10
90×5
110×5
130×5
150×5
170×5
190×5
215×3
240×3
260×3 (push press)

Strict Military Press (knees locked, pause @ bottom):
155×6
155×6
155×8

Strict L-Laterals:
50×6
50×6
50×8

Strict Laterals (elbows locked):
30×8
30×8
35×8

Rear Delt Flye Machine:
150×6
150×6
150×6

BB Curls (elbows forward):
65×8
85×8
85×8
85×8
85×8

Seated Bicep Curl Machine:
75×8
87×8
100×8
112×8
125×8

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Duration: 45 minutes

10/12 – Lower

9/10. Getting there.

Seated Leg Extension:
110×10
130×10
150×10
170×10
190×10
210×10
230×10
250×10
270×10
290×10

Lying Leg Curls:
37×10
50×10
62×10
75×10
87×10
100×5
100×5
100×5
100×5
50×15

BB Shrugs:
225×10
315×10
405×10
405×10
405×10
405×10
405×10
405×10
405×10
405×10

Seated Calf Raise:
90×10
90×10
90×10
90×10
90×10
90×10
90×10
90×10
90×10
90×10

Seated Cable Rows (new station):
100×10
150×10
200×10
250×10 (PR)
250×10
150×15
150×15

Wide-grip Pulldown (neutral grip, new pulldown station):
250×10 (PR)
250×10
250×10

Hip bridges:
varying iso holds, on box and off

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 53 minutes

10/11 – Upper

8/10. Floor presses feeling incredibly weak…

Incline DB Bench (superset with incline db squeeze press):
40×8
50×8
60×8
70×8
80×8

Incline DB Squeeze Press:
40×8
50×8
60×8
70×8
80×8

Floor Presses:
135×10
185×8
225×5
245×5
245×5
245×5

CG Bench Press:
175×6
175×6
175×6
175×6
175×6

Cable Crossovers:
40×8
50×8
60×8
70×8
50×15

Flat DB Flyes:
45×8
45×8
45×8
45×8
45×8

Rope Pushdowns:
30×20
30×20
30×20

OH Rope Extensions:
30×12
30×12
30×12

Single-arm Underhand Pushdowns:
17×12
17×12
17×12
17×12
17×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Duration: 60 minutes

10/9 – Pull

10/10. Hamstring tear a month out, feeling almost healed.

Seated Single-leg Leg Curls:
40×10(r) 80×10(l)
60×10(r) 80×10(l)
80×10(r) 80×10(l)
80×10(r) 80×10(l)
80×10(r) 80×10(l)

45-degree Hypers:
×12
×12
×12
×12
×12

Wide-grip Pulldowns (neutral grip):
125×8
150×8
175×8
200×8
225×8 (PR)

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×12

Rope Lat Pushdowns:
40×12
50×12
60×12
70×12
80×12

Seated Row Machine (chest supported):
150×8
150×8
150×8
150×8
150×8

Hanging Knee Raises:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 45 minutes

10/8 – Press – 3’s

9/10. Getting there.

Strict Military Press (training max: 250):
45×12
75×12
95×10
115×8
135×5
155×5
175×3
200×3
225×5

Strict Military Press (knees locked):
145×10
145×10
145×10
145×10

Strict L-Laterals:
45×8
45×8
45×8

Strict Laterals (elbows locked):
20×12
20×12
20×12

Rear Delt Flye Machine:
120×8
120×8
120×8

BB Curls:
75×12
95×10
115×8
135×10

Seated Bicep Curl Machine:
75×12
87×10
100×8
125×10

Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25

Duration: 45 minutes

10/5 – Lower

9/10. Getting there.

Seated Leg Extension:
110×10
130×10
150×10
170×10
190×10
210×10
230×10
250×10
270×10
150×10

Lying Leg Curls:
37×10
50×10
50×10
50×10
50×10
62×10
62×10
62×10
62×10
62×10

BB Shrugs (various grips):
225×10
225×10
225×10
225×10
225×10
225×10
225×10
225×10
225×10
225×10

Seated Calf Raise:
90×10
90×10
90×10
90×10
90×10
90×10
90×10
90×10
90×10
90×10

Wide-grip Pulldown (new bar with neutral grip):
125×10
125×10
125×10
125×10
125×10
125×10
125×10
125×10
125×10
125×10

Hip bridges:
varying iso holds, on box and off

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 45 minutes

10/4 – Upper

9/10. Nice session – started to push the presses a bit. New equipment came this week – now I can add floor presses back in.

Incline DB Bench (superset with incline db squeeze press):
40×10
65×8
85×6
100×6

Incline DB Squeeze Press:
40×10
65×8
85×6
50×10

Flat DB Bench (superset with flat db squeeze press):
50×10
70×8
100×6
50×10

Flat DB Squeeze Press:
50×10
50×10
50×10
50×10

CG Bench Press:
160×10
160×10
160×10

Reverse grip Bench Press:
135×10
135×10
135×10

Floor Press:
135×10
135×10
135×10
135×10
135×10

Cable Crossovers:
30×10
30×10
30×10
30×10
30×10

Flat DB Flyes:
40×10
40×10
40×10
40×10
40×10

Rope Pushdowns:
30×12
30×12
30×12

OH Rope Extensions:
30×12
30×12
30×12

Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25

Duration: 50 minutes