2/22 – Bench – ME

8/10. Paused inclines feeling poor, but flat db bench felt real solid.

Paused Incline Bench Press:
45×12
45×12
135×10
135×10
155×5
175×5
195×5
225×5
255×3
285×3

Flat DB Bench Press:
110×6
120×6
130×8

Flat DB Squeeze Press:
70×8
85×8
100×9 (PR)

CG Bench Press:
145×8
165×8
185×8
205×10

Cable Crossovers:
40×10
50×10
60×10
70×10
80×12 (PR)

OH Rope Extensions:
40×12
40×12
40×12

Cable Pushdown:
40×12
40×12
40×12

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

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

Duration: 45 minutes

2/20 – Deadlift – ME

9/10. Nice deads today, been a while since I hit a PR on them.

Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×2
495×1
585×1
630×2 (PR)
565×1

SLDL:
315×3
335×3
355×3

Wide-grip BB Row:
225×6
245×6
265×6

Underhand Pulldown:
150×8
162×8
175×8
187×8
200×8
175×8-150×8-125×8-112×8-100×12

Rope Cable Hammer Curls:
50×12
60×12
70×12
80×12
60×12

Preacher Curls (full extension):
65×12
65×12
65×12
65×12
65×12

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

Duration: 60 minutes

2/19 – Press – ME

9/10. Strict presses feeling solid. Push presses were weak.

Strict Military Press:
45×10
45×10
45×10
80×10
100×10
120×8
140×5
160×5
180×3
200×1
225×1
250×2
270×1 (push press)
270×2 (push press)

L-Laterals:
25×12
45×8
65×6

Rear Delt Laterals:
25×12
45×8
65×8

Rear Delt Machine:
90×12
110×10
130×8
150×6
90×12

OH BB Extension:
75×10
85×10
95×10

V-bar Pushdown:
80×12
80×12
80×12

Wide-grip Pushdown:
50×12
75×10
100×8

Rope Face Pulls:
80×20
80×20
80×20

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

Duration: 45 minutes

2/16 – Squats – ME

7/10.

ATG Squat (high-bar):
135×5
225×5
315×3
405×2
460×1
510×1
510×1

ATG Zombie Front Squat:
225×3
315×1
405×2
315×3

Single-leg Leg Extensions:
70×10
70×10
70×10
70×10
70×20

OH Bicep Curls:
20×12
20×12
20×12
20×12
20×12

Rope Hammer Curls:
40×10
50×10
50×10
50×10
50×10

Hammer Chins (various grips):
bw ×10
bw ×10
bw ×10
bw ×10
bw ×20

Ab Roll-outs:
×10
×10

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

Duration: 60 minutes

2/15 – Bench – 3’s

8/10.

Paused Incline Bench Press:
45×12
45×12
135×5
155×5
175×5
195×5
210×3
240×3
270×4
225×6

Flat DB Bench Press:
110×5
120×5
120×8

Flat DB Squeeze Press:
70×8
85×8
100×8 (PR)

CG Bench Press:
140×8
160×8
180×8
200×10

Cable Crossovers:
40×10
50×10
60×10
70×10
80×12 (PR)

OH Rope Extensions:
60×8
70×8
70×8

Cable Pushdown:
70×8
80×8
80×10

Single-arm Cable Pushdowns:
20×10
30×10
40×10

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

Duration: 50 minutes

2/13 – Deadlift – ME

7/10.

Deadlift (all reps from a stop, wider sumo):
135×5
225×5
315×5
405×3
495×2
585×1
635×2
635×2

SLDL (all reps from a stop):
405×3
405×3
405×3

WG Pulldown (focus on contraction):
150×5
150×5
150×5
150×5
150×5

BTN Pulldown (focus on contraction):
150×5
150×5
150×5
150×5
150×5

Single-arm Seated Bicep Curl:
37×12
37×12
37×12

Reverse Bicep Curl Machine:
37×12
37×12
37×12

OH Cable Curls:
20×12
20×12
20×12

DB Hammer Curls:
45×10
45×10
45×10
45×10
45×15

Ab-Rollouts:
×10
×10
×10

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

Duration: 55 minutes

2/12 – Press – 3’s

7/10.

Strict Military Press:
45×10
65×10
85×10
105×10
125×10
145×8
165×5
185×5
210×3
235×4

L-Laterals:
35×12
45×10
55×8
65×8
45×10

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

OH BB Extension:
45×12
45×12
45×12

V-bar Pushdown:
40×12
40×12
40×12

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

Wide-grip Pushdown:
75×12
75×12
75×12

Hanging Leg Raises:
bw ×25

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

Duration: 40 minutes

2/9 – Squat – DE

10/10. Fast squats, lots of energy.

DE ATG Squat (high-bar):
225×2
245×2
265×2
285×2
305×2
325×2
345×2

DE Zombie ATG Front Squat:
225×2
245×2
265×2
285×2
305×2
325×2

DE SSB Squat:
255×2
275×2
295×2
315×2
335×2
355×2

Seated Leg Extensions:
210×12
210×12
210×12
210×12
210×12

Single-leg Seated Leg Extensions:
50×12
50×12
50×12
50×12
50×12

DB Shrugs:
60×12
60×12
60×12
60×12
60×12

Single-arm Seated Curl Machine:
50×12
50×12
50×12
50×12
50×12

Seated Curl Machine (hammer grip):
50×12
50×12
50×12

OH Cable Curls:
20×12
20×12
20×12
20×12
20×12

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

Duration: 40 minutes

2/8 – Bench – 5’s

8/10. Feels good hitting the presses a bit harder again.

Paused Incline Bench Press:
45×12
45×12
45×12
135×5
155×5
175×5
195×5
225×5
255×5
225×5

Flat DB Bench Press:
100×6
110×6
120×8

Flat DB Squeeze Press:
70×10
80×10
90×10

CG Bench Press:
135×8
155×8
175×8
195×8

Cable Crossovers:
30×10
40×10
50×10
60×10
70×10
80×10 (PR)

OH Rope Extensions:
50×10
60×10
60×10

Cable Pushdown:
60×10
70×10
80×10

Single-arm Cable Pushdowns:
20×10
30×10
30×10

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

Duration: 45 minutes

2/6 – Deadlift – ME

9/10. Strong deads but power was lacking a bit.

Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×2
495×1
585×1
625×2
565×2

SLDL:
315×10
315×10
315×10

Wide-grip BB Row:
225×10
225×10
225×10

Underhand Pulldown:
150×8
162×8
175×8
175×8
175×8
162×8
150×8
138×8
125×8
112×8
100×8

Rope Cable Hammer Curls:
50×12
50×12
50×12
50×12
50×12

Preacher Curls (full extension):
65×12
65×12
65×12
65×12
65×12

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

Duration: 45 minutes