10/19 – Squat – ME

9/10. Core sore/achy, but killed squats.

Wide-stance Squat:
135×5
225×5
315×3
405×2
470×1
535×1
590×2

ATG Zombie Front Squats:

270×1
320×1
370×1
420×1
470×1 (PR)

Seated Bicep Curl Machine:
100×12
125×12
125×12

OH Cable Curl:
20×20
30×20
20×20

Rope Hammer Cable Curl:
50×12
50×12
50×12

Single-leg Seated Leg Extension:
75×12
75×12
75×12
75×12
75×12

Shrugs:
225×6
315×6
405×6
495×6
545×6

Wide-grip Shrugs:
225×6
315×6
405×6
495×6
545×6

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

Duration: 70 minutes

10/18 – Incline – ME

8/10. Nice pressing today. 315 paused with full-rom might be a PR on incline, not sure.

Paused Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
195×10
215×3
235×1
255×1
275×1
295×1
315×1
285×1

Flat DB Bench Press (neutral grip):
100×10
100×10
100×10

Flat DB Bench Press:
100×10
100×10
100×10

Cable Crossovers:
30×10
40×10
50×10
60×10
70×10 (PR)
50×12
40×15

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

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

Hanging Scapular Retractions:
+25×10
+25×10
+25×10
bw ×10

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

Duration: 50 minutes

10/17 – Deadlift – DE

9/10. Sore back, but fast and easy pulls.

Conventional Deadlift (all reps from a stop):
135×5
135×5
225×5
315×2
335×2
355×2
375×2
395×2
415×2
435×2
455×2
475×2
495×1
495×1
495×2
475×1
455×1
435×1
415×1
395×1
375×1
355×1
335×1
315×5

WG Pulldown:
150×5
175×5
200×5
225×5
225×5
200×5
200×5
175×5
175×5
150×5

Single-arm Seated Bicep Curl:
50×10
50×10
50×10
50×10
50×10

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

Rope Hammer Curls:
40×12
50×12
50×12
50×12
50×12

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

Duration: 50 minutes

10/16 – Press – ME

7/10.

Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×10
145×8
165×5
185×3
205×3
230×1
255×1
275×1 (PR) + 1 push press
300×1 (push press)
190×10
190×10
190×12

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

Rear Delt Laterals:
25×12
25×12
25×12

Rear Delt Machine:
60×12
60×12
60×12

OH BB Extension:
45×20
65×20
65×20

Rope Pushdown:
40×20
50×20
50×20

Wide-grip Pushdown:
75×12
75×12
75×12

Rope Face Pulls:
80×20
80×20
80×20

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

Duration: 50 minutes

10/13 – Squat – DE

8/10. Easy squats, but not much explosiveness today.

DE Wide-stance Squat:
235×2
255×2
275×2
295×2
315×2
335×2
355×2
375×2
395×2
415×2

DE Paused ATG Squat (high-bar):
415×2
395×1
375×1
355×1
335×1
315×1
295×1
275×1
255×1
235×5

BB Shrugs:
225×6
315×6
405×6
495×6
495×6

Snatch-grip BB Shrugs:
495×8
495×8
405×8
315×8
225×8

BB Curls:
45×12
65×12
85×12
105×12
125×12
145×12
125×12
105×12
85×12
65×12
45×20

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

Duration: 55 minutes

10/12 – Bench

8/10. More paused incline work.

Paused Incline Bench Press (various grips):
135×5
135×5
135×5
135×5
165×5
195×5
225×5
225×5
225×5
225×5

Flat DB Flyes:
60×10
70×10
70×10

Pec Flye Machine:
170×10
170×10
170×10
170×10
170×10

Cable Crossovers:
30×10
40×10
50×10
60×10
63×12

OH BB Extensions:
65×12
65×12
65×12

OH DB Extensions:
65×12
65×12
65×12

Wide-grip Pushdowns:
75×12
87×12
87×12

DB Extensions:
25×12
25×12
25×12

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

Duration: 45 minutes

10/10 – Deadlift – DE

8/10.

Deadlift (reps deloaded):
135×5
225×5
315×2
335×2
355×2
375×2
395×2
415×2

Conventional Deadlift (reps deloaded):
315×2
335×2
355×2
375×2
395×2
415×2

Extra-close CG Pulldown (long rom):
150×6
175×6
200×6
175×6
150×10

Wide-grip BB Rows:
225×6
245×6
265×6
285×6
305×6
325×6

Rope Cable Hammer Curls:
40×12
50×12
60×12
70×12
80×12
60×12
50×12
40×12

Lying Leg Curls:
100×10
100×10
100×10
100×10
100×10

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

Duration: 40 minutes

10/9 – Press – 3’s

10/10 – fast paced, strong.

Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×8
145×5
165×3
185×3
215×3
245×3
265×4 (PR)
190×10
190×10
190×12

L-Laterals:
30×12
30×12
30×12

Rear Delt Laterals:
40×12
40×12
40×12

OH Rope Extension:
40×12
50×12
50×12

Rope Pushdown:
50×12
50×12
50×12

Single-arm Reverse Pushdown:
13×20
13×20
13×20

BB Curls:
45×20
45×20
45×20
45×20
45×20
45×20

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

Duration: 45 minutes

10/5 – Bench

7/10. Decent.

Paused Incline Bench Press:
45×20
45×20
45×20
135×12
135×12
155×12
175×12
195×12
225×8
225×8
225×8
185×8

CG Bench Press:
135×12
155×12
175×12
195×12
175×12
155×12
135×12

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

Incline DB Flyes:
45×12
45×12
45×12

Cable Crossovers:
30×12
40×12
50×12
40×20
30×35

Pec Flye Machine:
170×12
170×12
170×12

BTN Pulldowns
150×10
150×10
150×10

Wide-grip Pullups:
bw ×10
bw ×10
bw ×10

Cable Pushdowns:
40×12
40×12
40×12

Reverse Cable Pushdowns:
40×12
40×12
40×12

Seated Bicep Curl Machine:
100×8
125×8
150×8
125×8
100×8

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

Duration: 60 minutes

10/4 – Squat – DE

9/10. Nice squats today despite core fatigue/soreness. All easy.

ATG Squat (high bar):
135×5
225×3
245×3
265×3
285×3
305×3
325×3
345×3
365×3
385×3
405×3
425×3
405×3
385×3
365×3
345×3
325×3
305×3
285×3
265×3
245×3
225×5

Hammer Chins:
bw ×6
+20 ×6
+40 ×6
+60 ×6
+40 ×6
+20 ×8
bw ×15

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

Duration: 50 minutes