4/19 – Squat – DE/Deload

5/10. Could tell right off the bat I was just not into this session. Hips achy, tired. Ready for next week’s deload a day early.

DE Squats:
135×10
135×10
225×5
325×2
345×2
345×2
345×2
345×2

DE ATG Zombie Front Squat:
225×2
225×2

Lying Hamstring Curl:
50×20-20-20

Seated Leg Extension:
90×20-20-30

DB Shrugs/Shoulder rolls:
30×25-25-25

Extra CG Pulldown:
100×20-20-20

Kneeling single-arm Cable Row:
30×20-20-20

Rope Cable Hammer Curls:
30×20-20-20

Single-arm Cable Curls:
20×20-20-20

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

Duration: 40 minutes

4/17 – Floor Press – 5/3/1

9/10. Strength was good, but everything was hampered a bit by fatigued shoulders and an achy elbow. The missing usual day of rest before this workout was definitely felt.

Floor Presses (training max: 345):
135×10
155×10
185×10
215×5
260×5
295×3
330×1
360×1
375×1
340×3
250×20

CG Bench Press:
285×5-3-2

Flat DB Squeeze Press:
100×13-3-3

Flat DB Flyes:
60×20

Dips:
×25-15-11

Reverse Pushdowns:
60×30-30-30

Cable Crossovers:
70×12-12-12

OH Rope Extensions:
30×50-20

Bench Dips:
×40

Band Pull-Aparts/External Rotations:
red×25
red×25
red×25

Duration: 60 minutes

4/16 – Deadlift – ME

9/10. Pulls feeling good. No issues with hip/back.

Conventional Deadlift:
135×5
225×5
315×4
405×2
495×1
585×1
605×1
585×2

Conventional SLDL:
405×10

GHRs (closer foot setting):
red band ×18 drop to bw ×3

Wide-grip Pulldowns (neutral grip):
250×22-8-6

Chest-supported Seated Lat Row:
200×10-8-6

Wide-grip Straight-arm Lat Pushdowns (strict form):
120×23-11-10

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

Duration: 40 minutes

4/15 – Press – 5/3/1

10/10. Great presses today despite my right elbow still being a bit tender.  Another 10lbs or so left for a push press max yet, I think.

Strict Military Press (training max: 285):
45×50
65×15
85×10
105×8
125×5
145×5
165×5
215×5
240×3
270×3 (PR)
290×1 (push press)
310×1 (push press)
325×1 (PR, push press)

Seated Strict Military Press (legs forward, no back support):
185×10-3-2

Strict L-Laterals:
85×4 (loose side laterals)-50×12-10-10

Rear Delt Flye Machine:
150×10-5-4

BB Curls:
120×20-10-10

Preacher Curls:
95×12-5-4

DB Hammer Curls (holding dbs together in front):
25s ×55

OH Cable Curls:
30×20

Band Pull-Aparts / External Rotations:
red ×25
red ×25
red ×25
red ×25

Duration: 50 minutes

4/12 – Squat – DE/ME

10/10. DE squats with ME ATG Zombie squats. Hips were sore from sumos, but squats were all easy.

DE Squats (low-bar, parallel):
135×10
225×5
315×2
335×2
355×2
375×2
395×2
415×3

Zombie ATG Front Squat:
225×2
275×2
325×1
365×1
405×1

Lying Hamstring Curl:
157×12-5-4

BB Shrugs (regular grip to wide):
495×15-15-15

Extra CG Pulldown (old station):
264×8-6-6

Wide-grip BB Rows (underhand):
225×10-10-10

Seated Leg Extensions (longer rom, pause/hold at top of each extension):
130×30-15-15

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

Duration: 50 minutes

4/11 – Floor Press – 3’s

9/10. Good pressing. Some shoulder/elbow discomfort so opted for higher reps/lower rests on assistance.

Floor Presses (training max: 340):
135×10
155×10
175×10
195×10
215×5
245×3
275×3
310×7 (PR)

Reverse-grip Bench Press:
135×15-155×15-175×15

Flat DB Squeeze Press:
55×50-25-20

Flat DB Flyes:
55×20

Cable Crossovers (drop set):
120×20-70×20-50×20-30×50

Wide-grip Pushdowns:
80×75-40-25

OH Rope Extensions (low pulley position):
60×21-15-15

Bench Dips:
×35-20-15

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

Duration: 50 minutes

4/9 – Deadlift – ME

9/10. Heavy sumo deads feeling good. 675 was tough, but for not having pulled heavy sumo in a while, I am happy with it. Realized today that hammer chins are causing the weird pain I’ve been having in my inner elbow – bummer since they have been getting progressively better each week.

Deadlift (reps deloaded):
135×10
225×5
315×3
405×2
495×2
585×1
675×1
405×3
405×3
405×3

GHRs (closer foot  position setting):
purple band ×12-5-3

Hammer Chins:
bw ×30

Wide-grip Pulldowns (neutral grip, 10-count slow negatives):
150×12-5-4

Wide-grip Strict Straight-arm Lat Pushdowns:
100×17-9-10

Rope Face Pulls:
100×25-25-25

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

Duration: 50 minutes

4/8 – Press – 3’s

10/10. Pressing went really well. Took it a bit easy on lateral work since my shoulders were dead after pressing.

Strict Military Press (training max: 285):
45×40
75×10
95×10
115×8
135×5
155×5
205×5
230×3
255×8 (PR)

Seated DB Press:
100×9-3-3

Strict L-Laterals:
35×25-15-15

Rear Delt Flye Machine:
90×25-12-12

BB Curls:
115×22-12-10

Preacher Curls:
90×15-7-4

DB Hammer Curls (holding dbs together in front):
30s ×30

OH Cable Curls:
27×26

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

Duration: 40 minutes

4/5 – Squat – DE

9/10. Continuing with DE squats. Lots of bar speed, all easy.

Squats (low-bar, parallel):
135×10
225×5
315×2
335×2
355×2
375×2
405×3

DE Zombie ATG Front Squat:
225×2
225×2
225×2
225×2
225×2

Lying Hamstring Curl:
150×12-6-4

BB Shrugs (regular grip to wide):
405×20-20-20

Extra CG Pulldown (old station):
250×10-6-5

Wide-grip BB Rows (last set underhand):
225×25-135×25-25

Seated Leg Extensions (longer rom, pause/hold at top of each extension):
130×26-13-12

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

Duration: 45 minutes

4/4 – Floor Press – 5’s

10/10. Great pressing today. Floor presses were quite easy.

Floor Presses (training max: 345):
45×20
45×20
135×10
135×10
155×10
175×10
195×10
225×5
260×5
295×11
240×20

CG Bench Press:
255×11-3-3

Flat DB Squeeze Press:
95×12-6-5

Flat DB Flyes:
55×25

Cable Pushdowns (old stack):
63×25-16-12

OH Rope Extensions (old stack, low position):
30×25-15-13

Cable Crossovers:
120×26-8-6

Bench Dips:
×40-15-12

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

Duration: 50 minutes