7/19 – Squat – 5/3/1

9/10. Solid squats. Hips were tight/achy until the set at 450, and they seemed to ease up there on out.

Squats (low-bar, last rep of each set paused, training max: 530):
135×10
225×5
315×5
400×5
450×3
505×3

ATG Zombie Front Squat:
225×3
315×3
375×3

Lying Hamstring Curl:
157×12-5-5

Seated Leg Extension (dropset):
325×10-305×10-285×10-265×10-245×10

Shrugs:
315×8-405×8-495×8-405×8-315×8

CG Pulldown:
100×20-20-20

Rope Face Pulls:
30×20-20-20

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

Duration: 50 minutes

7/18 – Floor Press – 5/3/1

8/10. Some shoulder fatigue but felt pretty good. Top set on floor presses was easy.

Floor Presses (training max: 355):
135×12
155×10
175×10
205×5
270×5
305×3
340×4 (PR)

Flat DB Squeeze Press (superset with neutral grip db bench):
50×10-10-10

Flat Neutral Grip DB Bench:
50×10-10-10

Flat DB Flyes:
25×25-25-25

Dips:
×20-12

Reverse Pushdowns:
60×30-30-30

OH Rope Extensions:
50×15-15-15

Cable Crossovers:
40×20

Upright Single-arm Cable Crossovers:
20×10-10-10

Bench Dips:
×15-15-20

Band Pull-Aparts/External Rotations:
red×25
red×25
red×25

Duration: 35 minutes

7/16 – Deadlift – 5/3/1

9/10. Pulls started out super stiff and slow, ended up pretty strong.

Conventional Deadlift (training max: 610):
135×5
225×5
315×5
455×3
515×3
585×4

SLDL:
505×3
505×3
505×3

GHRs (closer foot setting, 3/2):
×31-12-10 (PR)

Wide-grip Pulldowns (neutral grip):
150×10-10-10-10-10

Chest-supported Seated Lat Row:
214×12-7-6

Wide-grip Straight-arm Lat Pushdowns (strict form):
130×30-13-15

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

Duration: 45 minutes

7/15 – Press – 5/3/1

10/10. Another great overhead session. 5 reps at the target single weight was pretty easy. Tight form. 305 triple push press was an easy PR.  Skipping regular bicep curl work to help my right inner-elbow/forearm recover better.

Strict Military Press (training max: 300):
45×20
45×20
65×10
85×10
105×8
125×5
145×5
165×5
225×5
255×3
285×5 (PR)
305×3 (PR, push press)
195×15-10-6

Strict L-Laterals (dropset):
50×12-45×12-40×12-35×12-25×12

Rear Delt Flye Machine:
150×12-6-4

Plate Hammer Curls (slow negatives):
45 ×20-12-12

OH Cable Curls (dropset):
30×10-27×10-23×10-20×10-17×10-13×10-10×10

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

Duration: 45 minutes

7/12 – Squat – DE

8/10. Some easy DE work and light assistance.

Squats (low-bar, parallel):
135×10
225×3
225×3
225×3
225×3
225×3
225×3

ATG Zombie Front Squats:
225×3
225×3
225×3
225×3

Lying Hamstring Curl:
100×10-10-10

Seated Leg Extensions:
210×10-10-10

Wide-grip Seated Cable Rows:
100×10-10-10

CG Seated Cable Rows:
100×10-10-10-10-10

DB Shrugs:
50s- ×15-15-15

Standing Single-leg Cable Abduction:
20×25-25

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

Duration: 30 minutes

7/11 – Floor Press – 3’s

9/10. Presses were pretty easy. Some shoulder aches, so taking a break from cg bench, etc, work.

Floor Presses (training max: 360):
135×12
155×10
175×12
195×10
250×3
290×3
325×6

Flat DB Squeeze Press (drop set):
55×25-45×25-35×25

Flat DB Flyes:
20×25-25-25

Cable Crossovers:
50×25-25-25

Wide-grip Pushdowns:
80×25-25-25

Rope Pushdowns:
80×25-25-25

Bench Dips:
×30-15-60

Underhand Pushdowns:
80×25-25-25

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

Duration: 35 minutes

7/9 – Deadlift – 3’s

9/10. Easy

Conventional Deadlift:
135×10
225×5
315×3
415×3
480×3
545×6

Elevated SLDL (standing on 45lb bumper):
405×5
405×5
405×5

GHRs (closer foot  position setting, 3/2):
×20-10-10

Rope Face Pulls (old stack):
50×25-25-25

Wide-grip Strict Straight-arm Lat Pushdowns (old pulldown stack):
75×20-9-8

Wide-grip Pulldowns (neutral grip, 10-count slow negatives):
150×10-6-6

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

Duration: 40 minutes

7/8 – Press – 3’s

10/10. Great pressing today.

Strict Military Press (training max: 300):
45×50
75×10
95×10
115×8
135×5
165×5
210×3
240×3
270×7 (PR)

Seated DB Press (dropset):
80×12-70×12-60×12-50×12-40×12

Strict L-Laterals (dropset):
30×25-25×25-20×25

Rear Delt Flye Machine (dropset):
90×15-80×15-70×15-60×15-50×15

Preacher Curls (short rests):
65×15-12-10

DB Hammer Curls (holding dbs together in front, dropset):
35s ×15-25s ×15-15s ×15

OH Cable Curls (dropset):
27×15-23×15-20×15-17×15-13×15-10×15

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

Duration: 35 minutes

7/5 – Squat – 5’s

5/10. Pretty poor session. No focus, stomach bug, etc.

Squats (mix of high bar atg and low-bar parallel, training max: 590):
135×10
225×5
315×3
385×5
445×3
500×3

Lying Hamstring Curl:
100×12-12-12

Seated Leg Extensions:
110×35-35-35

DB Shrugs:
75×25-25-25

Single-arm Seated Cable Row:
40×10-10-10-10-10

CG Pulldown (leaning way back):
150×10-10-10-100×10-75×10

Cable Hip Abduction:
20×25-25

Single-arm Cable Curls:
20×12-12-12

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

Duration: 30 minutes

7/3 – Deadlift – ME / Floor Press – 5’s

9/10. good deads. good pressing. shoulder still flared up on cg bench so I think I am going to have to drop those for a while.

Conventional Deadlift:
135×10
225×5
315×3
405×2
495×1
585×1
615×1

GHRs (closer foot setting – 3/2 ):
×30-15-12

Chest-supported Seated Lat Row (dropset):
200-175-150-125-100×15-75×20

Extra Close-grip Pulldowns (dropset, old stack):
150-125-100-87-75-62-50×10

Wide-grip Pulldowns (neutral grip, slow reps, long negatives):
150×10-6-6

Rope Straight-arm Lat Pushdowns (stricter form):
100×12-10-10

Floor Presses (training max: 360):
135×10
185×5
235×5
270×5
305×8

CG Bench Press * RG Bench Press:
135×15-15
135×15-15

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
55×15-15
55×15-15
55×15-15

Flat DB Flyes:
25×15-15-15

V-bar Cable Pushdowns:
100×30-15-15

OH Rope Extensions (low position):
40×30-20-20

Cable Crossovers (dropset):
100-90-60×10

Bench Dips:
×60

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

Duration: 60 minutes