5/26 – Squat – ME

3/10. Lots of CNS fatigue and was checked-out mentally. Decent squats but definitely held myself back.

Wide-stance Squat:
135×5
135×5
135×5
135×5
225×5
315×3
385×2
440×1
505×1
560×2

ATG Zombie Front Squats:

240×3
290×2
340×1
390×1

Hammer Chins:
bw ×10
+45×6
+65×4+2
+45×6
+45×6

Seated BB Curl Machine:
150×12
125×12
100×12
75×12
75×12
75×12
75×12
75×12

BB Curls:
45×20
45×20
45×20

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

Duration: 50 minutes

5/25 – Bench – ME

7/10. elbow still achy but pressing went well despite a slow start.

Incline Bench Press:
135×10
135×10
135×10
135×10
170×10
200×10
245×5
285×3
315×2
325×1

Paused Bench Press (medium grip):
220×5
250×3
275×4

Flat DB Bench Press:
90×4
110×4
130×8

Flat DB Flyes:
45×12
45×12
45×12

CG Bench Press:
200×4
240×4
265×6

Single-arm Reverse Tricep Pushdown:
20×20

V-bar Pushdown:
40×20

Wide-grip Pushdowns:
40×20

OH BB Extension:
45×20

Seated Tricep Extension:
40×20

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10

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

Duration: 60 minutes

5/23 – Deadlift – ME

7/10 – felt OK.

Conventional Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×1
615×2
315×3
315×3
315×3

WG Pulldown (5-10 second 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
75×20

Cable Upright Row:
80×10
80×10
60×10
60×10
60×10

Wide-grip Lat Pushdowns:
62×12
75×12
75×12

Lying Hamstring Curl:
150×6
160×6
170×7

Standing Cable Abduction:
27×12
27×12
27×12

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

Duration: 55 minutes

5/22 – Press – ME

5/10 – low energy, sore elbow/tricep. Got the presses in but everything was heavy.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×8
155×5
175×3
200×1
225×1
245×2
265×1 (push press)
160×10
160×10
160×10
160×10
160×12

Arnold Presses:
75×6
85×6
95×6 (PR)

Strict Side Laterals:
20×12
20×12
20×12

Rear Delt Flye Machine:
100×12
100×12
100×12

OH BB Extension:
45×20

Cable V-bar Pushdown:
30×20

Single-arm Rope Reverse Pushdown:
12×20

Wide-grip Pushdown:
30×20

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

Duration: 45 minutes

5/19 – Squat – 3’s

8/10. Strong session. Squats felt great. First time doing zerchers in a long time – easy, but my forearms are fried.

Wide-stance Squat:
135×5
135×5
135×5
225×5
315×3
415×3
470×3
525×5

ATG Zercher Squats:

225×3
275×3
325×3
375×3
425×3

Hammer Chins:
bw ×10
+50×6
+85×3

Seated Bicep Curls:
100×12
150×12
125×12
100×12
75×15
50×25

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

Duration: 45 minutes

5/18 – Bench – 3’s

5/10 – extremely low energy, but strength was good enough to get everything done without much trouble.

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
165×10
195×10
240×3
270×3
300×3
225×12

Paused Bench Press (mid grip):
135×10
205×3
235×3
265×6

Flat DB Bench Press:
75×10
95×10
110×15

Flat DB Flyes:
40×12
40×12
40×12

CG Bench Press:
150×10
170×10
190×10
210×10
230×10

Single-arm Reverse Tricep Pushdown:
20×12
20×12

OH BB Extension:
45×20
45×20

Wide-grip Pushdowns:
40×12
40×30
40×50

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

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

Duration: 50 minutes

5/16 – Deadlift

Elevated Conventional SLDL (standing on 4″ block):
135×10
225×5
315×3
405×3
500×3
405×5

CG Pulldown:
250×6
271×6
271×6

WG Pulldown:
225×6
250×6
250×6

BTN Pulldown:
200×6
200×6
200×6

Upright Cable Row:
50×12
60×12
70×12

Rope Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
150×6
160×6
170×6

Standing Cable Adduction:

23×10
23×10
23×10

Standing Cable Abduction:
23×10
23×10
23×10

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

Duration: 50 minutes

5/15 – Press – 3’s

10/10 – great workout. Took it easy on the elbow with tri assistance, though.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×8
155×5
185×3
210×3
235×5 (PR)
160×10
160×10
160×10
160×10
160×12

Arnold Presses:
70×8
80×8
90×8 (PR)

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

Rear Delt Flye Machine:
110×10
140×8
170×7 (PR)

OH Rope Extension:
30×10
30×10
30×10

Rope Pushdown:
30×10
30×10
30×10

Single-arm Underhand Pushdown:
13×10
13×10
13×10

JM Press:
45×10
65×10
85×10
85×10
45×10

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

Duration: 50 minutes

5/12 – Squat – 5’s

5/10. Weaksauce.

Wide-stance Squat:
45×20
135×10
225×5
225×5
315×5
385×5
440×5
500×6

Seated Leg Extensions:
325×12
325×12
325×12
325×12
325×12

Shrugs:
225×6
315×6
405×10
405×10
405×10

Hammer Chins:
bw ×10
+45×8
+80×3+2
+45×6
bw ×15

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

Duration: 50 minutes

5/11 – Bench – 5’s

4/10

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
135×10
165×10
195×10
220×5
250×5
280×7
230×12 (narrower grip)

Paused Bench Press (narrow grip):
195×5
220×5
250×7

CG Bench Press:
170×10
190×10
210×10
230×10

Flat DB Bench Press:
75×10
95×10
110×10

Flat DB Flyes:
60×10
60×10
60×12

Wide-grip Pushdowns:
40×20
40×20
40×20

Upright Cable Rows:
50×12
50×12
50×12

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

Band Pull-Aparts:
purple ×25
purple ×25
red ×50

Duration: 50 minutes