9/11 – Deadlift – 5’s

9/10. Good session, but had to shut down the top set of deads early due to my knee feeling weird.

Conventional Deadlift (reps deloaded, training max: 675):
135×5
225×5
315×3
440×5
505×5
575×3

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
270×3
270×3
270×3

SLDL:
345×5
365×5
385×5

Wide-grip BB Rows:
270×10
270×10
270×10

Hammer Chins:
+10 ×10
+10 ×10
+10 ×10

Hanging Leg Raises:
+10 ×10
+10 ×10
+10 ×10

CG Pulldowns:
150×10
150×10
150×10

Rope Lat Pushdowns:
30×12
30×12
30×12
30×12
30×12

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

Duration: 60 minutes

9/10 – Press – 5’s

9/10. Solid pressing after taking a few weeks off from the heavy stuff.

Strict Military Press (training max: 275):
45×12
45×12
45×12
80×10
100×10
120×8
140×5
160×5
180×5
205×5
235×6 (PR)

Seated Strict Military Press (no back support, legs relaxed out front):
155×10
155×10
155×10

Strict L-Laterals:
25×12
25×12
25×12

Strict Laterals (elbows locked):
20×12
20×12
20×12

Rear Laterals:
25×12
25×12
25×12

BB Curls:
65×12
85×10
105×8
125×8

Preacher Curls:
45×12
45×12
45×12
45×12
45×12

Plate Hammer Curls:
45×12
45×12
45×12
45×12
45×12

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

Duration: 40 minutes

9/7 – Upper – Deload

deload

Cable Crossovers:
×12 x5

Upwards Cable Crossovers:
×12 x5

Flat DB Flyes:
×12 x5

Seated Pec Flye Machine:
×12 x5

Flat DB Squeeze Press:
×12 x5

Reverse-grip Bench Press:
×12 x3

Cable Pushdowns:
×12 x3

Wide-grip Pushdowns:
×12 x3

OH DB Extensions:
×12 x3

Underhand Pushdowns:
×12 x3

BTN Pulldown:
×12 x5

Seated Rows:
×12 x5

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

Duration: 35 minutes

9/5 – Press – Deload

Deloading.

Seated Shoulder Press (neutral grip):
×12 x5

Seated Shoulder Press:
×12 x5

Strict L-Laterals:
×12×3

Strict Laterals (elbows locked):
×12×3

Rear Laterals:
×12×5

Front Plate Raises:
×12×5

Seated Bicep Curl Machine
×12×5

Seated Bicep Curl Machine (hammer grip):
×12×5

Plate Hammer Curls:
×12×5

OH Bicep Cable Curls:
×12×5

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

Duration: 22 minutes

9/4 – Deadlift – ME/Deload

10/10. Pushed conventionals and hit a 1rm PR (finally), cruising the rest of the week.

Conventional Deadlift:
135×5
225×5
315×3
405×2
495×1
585×1
655×1 (PR)

45-degree Hypers:
bw×12 x3

BTN Pulldowns:
×12 x5

Rope Face Pulls:
×12 x5

Straight-arm Lat Pushdowns:
×12 x5

Hanging Leg Raises:
×12 x3

Band Pull-Aparts:
red ×25 x3

Duration: 50 minutes

8/30 – Upper/Lower – Deload

Light full body to end the week.

Cable Crossovers:
×10 x5

Upwards Cable Crossovers:
×10 x5

Flat DB Flyes:
×10 x5

Seated Pec Flye Machine:
×10 x5

Flat DB Squeeze Press:
×10 x5

Reverse-grip Bench Press:
×10 x3

Cable Pushdowns:
×10 x3

Wide-grip Pushdowns:
×10 x3

OH DB Extensions:
×10 x3

Underhand Pushdowns:
×10 x3

BTN Pulldown:
×10 x5

Seated Rows:
×10 x5

DB Shrugs:
×10 x5

Seated Leg Curls:
×10 x5

Leg Extensions:
×10 x5

ATG Squats:
225×5 x5

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

Duration: 40 minutes

8/28 – Deadlift – Deload

9/10. Great sumo deads, definitely more there. Nice deload otherwise.

Deadlift (reps deloaded):
135×5
225×3
315×3
405×2
495×1
585×1
675×2

45-degree Hypers:
bw×12 x3

BTN Pulldowns:
×10 x3

Rope Face Pulls:
×10 x3

Hanging Leg Raises:
×10 x3

Band Pull-Aparts:
red ×25 x3

Duration: 30 minutes

8/27 – Press – Deload

Deloading.

Seated Shoulder Press (neutral grip):
×12 x5

Seated Shoulder Press:
×12 x5

Strict L-Laterals:
×12×3

Strict Laterals (elbows locked):
×12×3

Rear Laterals:
×12×5

Seated Bicep Curl Machine
×12×4

Seated Bicep Curl Machine (hammer grip):
×12×4

Plate Hammer Curls:
×12×4

OH Bicep Cable Curls:
×12×4

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

Duration: 25 minutes

8/24 – Squats – 5/3/1

9/10. First time squats ‘felt heavy’ in a long time, but everything was still pretty easy.

Zombie ATG Front Squat (training max: 405):
135×5
225×5
305×5
345×3
385×1 (paused)
405×1 (paused)

SSB GMs:
265×3
285×3
305×3 (PR)
260×5

Wide-grip Shrugs:
225×10
315×10
405×10
495×10
495×10
405×10
315×10
225×10

Single-leg Leg Extensions:
65×10
65×10
65×10
65×10
65×10

Seated Leg Curls:
200×8
200×8
200×8
200×8
200×8

Ab Wheel:
×10
×10
×12

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

Duration: 50 minutes