11/15 – Squat – 3’s

9/10. Squats feeling solid today, top set was pretty easy with room for more. Just saving up for next week’s ME work. Minimal hip bitching. The hip bridges to start definitely help get things warmed up and ready.

Lying Hip Bridges:
135×10-10
225×10-10

Squats (beltless low bar, narrow stance, training max: 550):
135×10
225×5
315×5
385×3
445×3
495×4

DE SSB Squats (15-30s rests):
250×3
250×3
250×3
250×3
250×3

Seated Leg Extensions (dropset):
130-110-90-70-50×35

DB Shrugs:
110s ×25-25-25

Rope Face-Pulls (two ropes, dropset):
100-90-80-70-60-50-40-30-20-10×10

CG Pulldown:
100×10-10-10-10-10

Cable Curls:
60×12-12-(60-50-40-30-20×12)

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

Duration: 55 minutes

11/14 – Chest/Tris

9/10. DB Bench feeling pretty decent.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
35×15-15
45×12-12
55×10-10

Flat DB Bench:
35×5
45×5
55×5
100×10
110×10

Incline DB Bench (drop set):
55-45-35-25-15×15

Flat DB Flyes:
15×15-15-15-15-15

Incline DB Flyes:
15×15-15-15

Cable Crossovers (high to low pulley positions):
30×25-25-25-25-25

Wide-grip Pushdowns:
80×25-25-25

Rope Pushdowns:
80×25-25-25-60×25-40×25

Single-arm Underhand Pushdowns:
20×10-10-10

DB Forearm Curls (no concentric, slow negatives):
40×10
40×10
40×10
30×10

Reverse DB Forearm Curls:
25×10
25×10
25×10
25×10

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

Duration: 45 minutes

11/13 – Arms

Decided to add an ‘extra’ workout in on Wednesdays. Starting with arms this week, which will probably be the norm since it doesn’t stress the CNS. This was a nice, quick session.

All four exercises performed in super-set fashion, no rests; 90 second rests between rounds.

DB Hammer Curls (hold last 5 reps at the top for  1 count):
30s ×20
30s ×20
30s ×20
30s ×30

EZ Curls:
55×20
55×20
55×20 (wide-grip drag curl)
55×30 (reverse grip)

OH DB Extension:
75×20
75×20
75×20
75×30

Bench Dips:
×20
×20
×20
×30

Duration: 13 minutes

11/12 – Deadlift – 3’s

9/10. Sore as hell but pulls went well. Fast and smooth.

Conventional Deadlift (training max: 630):
135×10
225×5
315×3
440×3
505×3
565×3

DE SLDL (15-30s rests):
315×5
315×5
315×5
315×5
315×5

GHRs (1/2 foot position):
×10-5

Rope Face Pulls (two ropes for wider pull):
50×25-(50-40-30-20×25)

Rope Strict Straight-arm Lat Pushdowns:
100×15-8-10

Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5

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

Duration: 45 minutes

11/11 – Press – 3’s

9/10. easy presses, no shoulder/elbow issues.

Strict Military Press (training max: 300):
45×20
45×20
75×12
105×10
135×8
165×5
210×3
240×3
240×3
270×5

Seated DB Press (dropset):
65-55-45-35-25×12

Strict Laterals (dropset):
30-25-20-10×25

Rear Delt Flye Machine (dropset):
90-80-70-60-50-40-30-20×15
20×2 (per arm, 60s negatives)

Preacher Curls (short rests, long negatives):
65×10-10-10

DB Hammer Curls (holding dbs together in front, dropset):
35s-25s-15s-10s×15

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

DB Forearm Curls (no concentric, slow negatives):
25×10
25×10
25×10
25×10

Reverse DB Forearm Curls:
25×10
25×10
25×10

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

Duration: 55 minutes

11/8 – Squat – 5’s

9/10. Easy squats, though I wasn’t in the mood for them. Good shrugs.

Squats (low bar, training max: 550):
135×10
225×5
315×5
355×5
415×5
470×5

BB Split Squat (per leg):
135×10
135×10

Zombie ATG Front Squat:
225×5
225×5

Seated Leg Extensions:
150×30-30-30-110×30-70×30

Shrugs:
315×10
405×10
495×10
585×10
675×10-585×10-495×10-405×10-315×10

Rope Face Pulls (two ropes):
50×15-15-15-15-15

Wide Neutral-grip Pulldown (leaning way back):
100×10
150×10
200×10
250×10

Single-arm Cable Curls:
20×12-12-12-12-12

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

Duration: 60 minutes

11/7 – Chest/Tris

Enjoying these lighter, but fast chest/tricep workouts.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15*15
30×15*15
30×15*15

Flat DB Bench:
30-40-50-50-50-80×10

Flat DB Flyes:
25×15-15-15

Cable Crossovers (dropset, starting @ high pulley position to low):
30×15-15-15-15-15-15-15

Single-arm Cable Crossovers:
20×15-15-15

V-bar Cable Pushdowns:
200-180-160-140-120-100-80-60-40-20×10

OH Rope Extensions (low position, dropset):
40-30×30-20×35

Single-arm Reverse Pushdowns:
20×10-10-10

DB Forearm Curls (no concentric, slow negatives):
50×10
50×10
50×10

Reverse DB Forearm Curls:
15×10
15×10
15×10

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

Duration: 40 minutes

11/5 – Deadlift – 5’s

10/10. Deads were fast, easy.

Conventional Deadlift (training max: 630, no straps):
135×6
135×6
225×5
315×5
410×5
475×5
535×5

DE Deadlifts (sumo, 15s rests, varying widths):
255×3
255×3
255×3
255×3
255×3
255×3

DB SLDL:
120s ×10-10-10

GHRs (closer foot setting – 2/2 ):
×20

Chest-supported Seated Lat Row (dropset):
100-87-75-62-50×15

Extra Close-grip Pulldowns (dropset, old stack):
100-87-75-62-50×15

BTN Pulldowns (dropset, neutral grip):
100-90-80-70-60×15

Wide-grip Straight-arm Lat Pushdowns (old stack, strict form):
75×16-8-6

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

Duration: 45 minutes

11/4 – Press – 5’s

10/10. Strict presses were all easy. Pushed things a bit with some heavier push presses, which were all smooth and pain-free. Really wanted to push beyond 315 but I didn’t want to get too carried away…

Strict Military Press (training max: 300):
45×30
75×12
105×10
135×5
165×5
195×5
225×5
255×5

Push Press:
285×1
315×1
285×5

Standing Alternating DB Press (superset with laterals):
40×10
40×10
40×10

Strict Laterals:
30×10
30×10
30×10

DB Rear Laterals:
30×12-12-12

Single arm DB Curls (holding opposite arm in concentric position):
20×10-10-10-10

Single arm DB Hammer Curls (holding opposite arm in concentric position):
20×10-10-10

DB Curls * DB Hammer Curls:
20×10*10

Cable Curls (dropset):
60-50-40-30-20-10×10

OH Cable Curls:
20-17-13×20

DB Forearm Curls (no concentric, slow negatives):
45×10
35×10
25×10

Reverse DB Forearm Curls:
15×10
15×10
15×10

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

Duration: 35 minutes

11/1 – Squat – Deload

Deload.

DE ATG Squat (mix of paused reps and dive-bombs):
225×2 (high bar)
225×2 (low bar)
225×2 (high bar)
225×2 (low bar)
225×2 (high bar)
225×2 (low bar)
315×2 (high bar)
315×2 (low bar)
225×2 (zombie front squat)
225×2 (zombie front squat)
225×2 (zombie front squat)

Seated Leg Extension:
130×15-15-15-15-15

DB Shrugs:
40×20-20-20

Pulldowns (varying grips):
120×15-15-15

Rope Cable Face Pulls (two ropes):
30×20-20-20

Single arm DB Curls (holding opposite arm in concentric position):
15×10-10-10

Single arm DB Hammer Curls (holding opposite arm in concentric position):
15×10-10-10

DB Curls/DB Hammer Curls:
15s ×10-10

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

Duration: 30 minutes