3/29 – Bench – 3’s

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
155×10
175×10
195×10
230×3
260×3
290×5
230×10 (mid grip)

Paused Bench Press (mid grip):
135×10
155×10
195×3
225×3
255×6
195×10

Flat DB Bench Press:
65×10
85×10
110×10

Flat DB Flyes:
55×10
55×10
55×10

CG Bench Press:
140×10
160×10
180×10
200×10
220×10

Single-arm Reverse Tricep Pushdown:
30×12
30×12

BTB Pushdown:
160×12
160×12

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

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

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

Duration: 60 minutes

3/28 – Deadlift

Reverse-band Conventional Deadlift (all reps from a stop):
135×5
135×5
225×3
315×3
405×3
495×3
585×3

CG Pulldown:
225×6
225×6
225×6

WG Pulldown:
200×6
225×6
225×6

Seated Rear Delt Row Machine:
100×10
150×10
200×10

Straight-bar Lat Pushdowns:
80×10
80×10
80×10
80×10
80×10

Lying Hamstring Curl:
125×8
150×6
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

3/27 – Press – 3’s

Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
175×3
200×3
225×6 (PR)
150×10
150×10
150×10
150×10
150×10

Arnold Presses:
60×10
70×8
80×8

Strict Side Laterals:
20×10
20×10
20×10

Rear Delt Flye Machine:
100×10
130×8
160×8 (PR)

Seated Bicep Curl Machine:
100×10
125×8
164×8

Reverse BB Curls:
45×20
45×20

BB Curls:
45×20
45×20

OH Rope Extension:
50×10
50×10
50×10

Cable Pushdown:
80×10
80×10
80×10

Single-arm Underhand Pushdown:
23×10
30×10
37×10

JM Press:
45×10
65×10
85×10
45×15

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

Duration: 65 minutes

3/24 – Squat – 5’s

Wide-stance Squat:
45×20
135×5
135×5
225×5
315×5
375×5
430×5
495×8

Seated Leg Extensions:
325×10
325×10
325×10
325×10
325×10

Shrugs:
225×6
315×6
405×6
495×6
585×6
675×6
705×6

Hammer Chins:
bw ×10
+35×6
+70×5
+35×8
bw ×15

Reverse BB Curls:
45×20
45×20
45×20

BB Curls:
45×20
45×20
45×20

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

Duration: 60 minutes

3/23 – Bench – 5’s

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
155×10
175×10
195×10
210×5
240×5
270×10
225×10 (narrower grip)

Paused Bench Press (narrow grip):
135×5
135×5
155×5
185×5
210×10
240×10

CG Bench Press:
135×10
160×10
180×8
200×8
220×8

Flat DB Bench Press:
65×10
85×10
110×6
110×10

Flat DB Flyes:
45×10
45×10
45×10
45×10
45×10

Single-arm Tricep Rope Pushdown:
20×10
20×10
20×20

V-bar Pushdown:
80×10
80×10
80×10

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

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

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

Duration: 60 minutes

3/21 – Deadlift – 5’s

Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×5
405×5
475×5
535×7
315×3 (speed work)

Hammer Chins:
bw ×10
+20×8
+40×6
+60×4

CG Pulldown:
250×6
250×6
250×6

WG Pulldown:
200×8
200×8
200×8

Rope Lat Pushdowns:
60×12
70×12
80×12

Lying Hamstring Curl:
150×6
150×6
150×6

Standing Cable Adduction:

20×10
20×10
20×10

Standing Cable Abduction:
20×10
20×10
20×10

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

Duration: 60 minutes

3/20 – Press – 5’s

Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
165×5
190×5
215×7
145×10
145×10
145×10
145×10
145×10

Arnold Presses:
55×10
65×8
75×10

Strict Side Laterals:
20×10
20×10
20×10

Rear Delt Flye Machine:
100×10
130×8
160×7 (PR)

Seated Bicep Curl Machine:
100×10
125×10
150×10

Reverse BB Curls:
45×20
45×20
45×20

BB Curls:
45×20
45×20
45×20

Seated Tricep Extension Machine:
50×10
75×10
100×10

Cable Pushdown:
80×10
80×10
80×10

Single-arm Underhand Pushdown:
23×10
23×10
23×10

JM Press:
45×20
65×20
85×12
45×20

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

Duration: 75 minutes

3/17 – Squat – ME

First heavy wide-stance squat workout in two years and 585 was pretty easy for a double. Definitely have a lot more in me.

Wide-stance Squat:
135×5
135×5
135×5
135×5
225×3
315×3
405×2
495×2
545×2
585×2
495×5

ATG Zombie Squats:

225×1
275×1
325×1
375×1
425×1 (PR)

Seated Leg Extensions:
325×10
325×10
325×10
325×10
325×10

Hammer Chins:
bw ×10
+35×6
+75×4
+35×8
+50×6

Reverse BB Curls:
45×20
45×20
45×20

BB Curls:
45×20
45×20
45×20

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

Duration: 80 minutes

3/16 – Bench – ME

Incline Bench Press:
45×20
45×20
45×20
135×10
165×10
195×10
235×5
270×3
300×3
235×10

Paused Bench Press:
135×10
205×5
235×3
260×6

Flat DB Bench Press:
70×10
90×6
110×4
120×10

Flat DB Flyes:
55×10
55×10
55×20

CG Bench Press:
135×10
185×4
225×4
250×4

Single-arm Reverse Tricep Pushdown:
30×12
40×8
50×6

BTB Pushdown:
160×12
160×12
160×20

Wide-grip Pushdowns:
75×10
75×10
75×20

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×12
bw ×12
bw ×12

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

Duration: 60 minutes

3/14 – Deadlift

Back worn out from squats still.

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

CG Pulldown:
250×6
271×4
292×8

WG Pulldown:
200×6
225×6
250×8

Seated Rear Delt Row Machine:
150×10
100×10
100×10
100×10
100×10

Straight-bar Lat Pushdowns:
80×10
80×10
80×12

Lying Hamstring Curl:
150×6
170×6
191×4

Standing Cable Adduction:

20×10
20×10
20×10

Standing Cable Abduction:
20×10
20×10
20×10

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

Duration: 60 minutes