2/19 – Deadlift – ME/Deload

9/10. Conventionals feeling good today. Easy rest-paused assistance.

Conventional Deadlift (reps deloaded):
135×10
225×5
315×5
405×2
495×1
585×1
615×2
615×1

GHRs:
×10-10-10

Seated Cable Row (pulling to chest):
120×15-15-15

Rope Lat Pushdowns:
70×20-20-20

Hammer Chins:
×10-10-10

Wide-grip Pulldowns (neutral grip):
120×15-15-15

Abs:
×10×3

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

Duration: 40 minutes

2/18 – Press – ME/Deload

9/10. Good pressing despite having food poisoning. Deloading this week so all rest pause work is lighter and not to failure, but still maintaining 10-15 ‘breath’ rests between rest-paused sets.

Strict Military Press:
45×30
95×10
115×10
135×5
185×1
235×1
260×1
290×3 (push press, PR)

Seated Strict Military Press (legs forward, no back support):
135×15-15-15

Strict L-Laterals:
25×15-15-15

Rear Delt Flye Machine:
70×20-20-20

BB Curls:
65×20-20-20

Preacher Curls:
35×20-20-20

Plate Hammer Curls:
25×50

OH Cable Curls:
13×50

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

Duration: 40 minutes

2/15 – Squat – ME

5/10. No energy, burnt out. Squats were OK, but core was shot.

Wide-stance Squats (low-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×2
545×1

Lying Hamstring Curl:
150×12-4-4

Shrugs (wide-grip):
225×50

Extra CG Pulldown:
250×16-6-5

Cable Face Pulls:
130×45-20-22

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

Duration: 40 minutes

2/14 – Floor Press – 5/3/1

8/10. Pressing was so-so. Shoulder and elbow are tired/complaining a bit. Looking forward to deloading and some time off coming up.

Floor Presses (training max: 335):
135×10
135×10
155×10
175×10
185×5
205×5
255×5
285×3
320×1
340×2
240×12

CG Bench Press:
280×4-3-2

Flat DB Squeeze Press:
100×12-4-4 (PR)

Flat DB Flyes:
60×22

Cable Crossovers:
120×16-8-7

Pushdowns:
100×50-60×100-75

OH BB Extensions:
45×50

Dips:
×15-11-10

Bench Dips:
×35

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

Duration: 65 minutes

2/12 – Deadlift – ME

9/10. Solid deads. Done with the extra-wide sumos I’ve been doing the last few months. Last set I pulled with my regular narrower sumo stance and it was cake. Back assistance was rough – forearms still fried from the ninja course.

Deadlift (reps deloaded):
135×10
225×5
315×5
405×3
495×1
585×1
635×1
585×1
585×3

GHRs:
purple+red band ×9-4-4 (PR)

Seated Cable Row (pulling to chest):
250×10-7-4

Straight-arm Lat Pushdowns:
200×16-8-5

Hammer Chins:
×10-5-5

Wide-grip Pulldowns (neutral grip):
250×8-4-4

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

Duration: 50 minutes

2/11 – Press – 5/3/1

9/10. Good pressing despite forearms being fried from playing on a ninja warrior course this past weekend.

Strict Military Press (training max: 275):
45×30
85×10
105×10
125×8
145×5
165×5
210×5
235×3
260×3 (PR)
290×2 (push press)

Seated Strict Military Press (legs forward, no back support):
175×8-4-2

Strict L-Laterals:
50×15-8-5

Rear Delt Flye Machine:
140×12-7-7

BB Curls:
100×21-7-6

Preacher Curls:
80×18-6-4

Plate Hammer Curls:
45×50

OH Cable Curls:
23×25

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

Duration: 50 minutes

2/8 – Squat – ME

9/10. Decent high-bar atg squats. Skipped abs – core is feeling a bit worn.

Squats (high-bar, ATG):
135×10
225×5
315×3
405×2
455×1
505×2
505×2

Seated Leg Extensions:
130×65-20-17

Lying Hamstring Curl:
150×10-5-4

DB Shrugs:
150s ×50

Extra CG Pulldown (old stack):
250×12-4-4

Cable Face Pulls:
110×66-30-25

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

Duration: 45 minutes

2/7 – Floor Press – 3’s

10/10. Great workout. Learned the gym was closing early due to weather when I got there so I had to cut out rest times. Reps/weights didn’t suffer too much.

Floor Presses (training max: 335):
135×10
135×10
185×10
240×3
270×3
305×8
235×12

CG Bench Press:
260×9-4-3

Flat DB Squeeze Press:
100×6-3-3

Flat DB Flyes:
55×27

Cable Crossovers:
110×20-9-6

V-bar Pushdowns:
80×66-21-13

OH Rope Extensions:
60×20-12-9

Bench Dips:
×25-18-12

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

Duration: 35 minutes

2/5 – Deadlift – ME

9/10. Deads were decent.

Conventional Deadlift (reps deloaded):
135×10
225×5
315×5
405×2
495×1
585×1
605×1
605×2

GHRs:
purple band ×9-6-3 (PR)

Wide-grip Pulldowns (neutral grip, slow negatives):
250×10-4-4

Hammer Chins:
bw ×15-7-4

Straight-arm Lat Pushdowns:
200×12-5-5

Seated Cable Row:
250×12-7-6

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

Duration: 44 minutes

2/4 – Press – 3’s

9/10. Solid pressing, but feeling a bit fatigued.

Strict Military Press (training max: 275):
45×20
45×20
75×10
95×10
115×8
135×5
155×5
200×3
225×3
250×6 (PR)

Seated DB Press:
85×13-4-3

Strict L-Laterals:
75×6-4-3

Rear Delt Flye Machine:
140×14-7-5

BB Curls:
95×15-7-5

Preacher Curls:
80×15-7-4

Plate Hammer Curls:
45×35

OH Cable Curls:
23×20

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

Abs:
×10×3

Duration: 48 minutes