3/18 – Bench – ME

Whatever is going on with my collarbone/upper back is really hampering things. More of a deload session today.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skullcrushers:
25×20

Seated OH Press:
45×20

OH Plate Extensions:
25×20

CG Bench:
45×20

Bench Press:
45×20

Reverse-grip Bench:
45×20

Arsenal Plate-Loaded Chest Press (various seat heights):
90×20
180×12
180×12
180×12
180×12
180×12
180×12
180×12 (switch to underhand/reverse grip)
180×12
180×12
180×12

Hammer Strength Pec Flye Machine (seat pos 1 * seat pos 9):
50×20*20
100×15*15
130×12*12
160×12*25

Hammer Strength Rear Flye Machine (seat pos 1):
50×12
100×12
100×12
100×12
100×12

Skull-Crushers:
50×15
50×15
50×15
50×15
50×15

TG Plate Loaded Seated Row (wide-grip):
90×12
180×12
180×12
180×12
180×12
180×12

Band Pull-Aparts:
×25-25-25

Duration: 39 minutes

3/15 – Deadlift/Core – DE

More sumo DE work – shins @ rings stance feels best right now.

TG Plate Loaded Single-Leg Leg Extension:
45×30
90×10
135×10
180×10
225×4 (PR)-225×15 (both legs)

Seated Calf Raise:
180×20
180×20
180×20

Arsenal Pendulum Squat:
45×10 (ham focus: high wide stance)
45×10
45×10 (quad focus: low narrow stance)
45×10

TG Plate Loaded Rear Kick:
270×10
270×10
315×10

Reverse Hypers (no swing/momentum):
150×10
200×10
200×10

Paused Deadlift (various widths):
315×5
315×5
315×5
315×5
315×5

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

3/13 – Arms

Pushdowns:
50×50
80×10
110×10
140×10

Underhand Pushdowns:
50×20
80×20
110×20

Cable Curls:
50×30
80×10
110×10
140×10
170×10

Reverse-grip Cable Curls:
30×20
50×20
70×20

Hammer Strength Plate Loaded Dip:
270×10
360×10
360×10
360×10-270×12

Arsenal Seated Bicep Curl Machine (narrow * wide-grip):
50×15*15
50×15*15
50×15*15

Arsenal Seated OH EZ Extension:
100×10
100×10
100×10

EZ Drag Curls:
70×12
70×12
70×12

Duration: 27 minutes

3/12 – Deadlift – ME

Low energy but got some decent volume/work in.

Deadlift:
135×10
135×10
225×10
315×5
405×3
495×2
585×1
585×1
585×1
585×1
585×1
585×2

Sumo SLDL:
495×3
495×3
495×3

Arsenal Standing Single-Leg Hamstring Curls:
50×15
100×10
100×10
100×10

GHRs (glute focus) :
×12
×12
×12
×12

Reverse Hypers:
100×10
100×10
100×10
100×10
100×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

3/11 – Bench – ME

Tendonitis not too much of an issue, just weak with some lingering shoulder tightness. Neck/traps are still tweaked from whatever it was a few weeks back, really limiting things.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skullcrushers:
25×20

OH Plate Extensions:
25×20

Seated OH Press:
45×20

Bench Press:
45×30

Reverse Bench Press:
45×30

CG Bench Press (paused):
45×20
45×20
135×10
135×10
165×10
195×10
225×5
255×3
255×3
255×3
225×6

Incline DB Bench:
40×20
60×15
80×15
80×15
80×15

Pushdowns:
50×20
100×15
150×10
210×10
250×10 (PR)-150×10-100×10

Side Laterals:
40×10
40×10
40×10

TG Plate Loaded Wide-grip Pulldown:
180×15
270×12
360×10
360×10
360×10
360×10

Band Pull-Aparts:
×25-25-25

Duration: 58 minutes

3/8 – Squat/Core – DE

Arsenal Single-Leg Leg Extension:
50×10-10-10
100×10
150×10
150×10
150×10

Seated Calf Raise (holding contraction each rep):
135×25
135×15
135×15
135×15

Arsenal Pendulum Squat (quad focus, feet almost together):
×10
45×10
90×10
90×10
90×12

Ab Crunch Machine:
50×20
70×20
90×20
110×20 (PR)

Reverse Hypers:
50×10
100×10
150×10
200×10
250×10 (PR)

TG Plate Loaded Rear Kick:
225×10
270×10
315×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

3/6 – Bench – RE

Bench continuing to feel pretty solid. Still some discomfort on seated db presses, though.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench:
45×20

Reverse Bench:
45×30

Band Pull-Aparts:
×25-25-25

Bench Press (index finger):
45×20
45×20
135×10
185×10
205×10
225×12
225×12
225×12

Seated DB Press:
50×15
50×15
50×15
50×15
50×15

TG Plate Loaded Dip:
270×10
360×10
450×6
450×6
360×12

TG Single-arm Plate Loaded Seated Row:
45×10
90×10
135×10
180×10
225×8
235×6(PR)

DB Hammer Curl (elbows forward, pronating at top):
50×10
60×8
60×8

Duration: 57 minutes

3/5– Squat – ME

Haven’t done high bar squats in a while. Hampered by a tight hip and a bad upper back cramp/knot. Still, not terrible.

Standing Single-leg Hamstring Curls:
50×20
100×15
150×6
150×6
100×12

Reverse Hypers:
50×25

Squats (high-bar):
135×10
135×10
225×5
315×3
405×1
405×1
405×1
405×2
425×1

SLDL:
315×5
405×5

Arsenal Pendulum Squat:
×10 (quad focus)
45×10
45×10 (switch to hamstring focus)
45×10
45×10
45×12

Reverse Hypers:
50×15
100×15
100×15
100×15

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

3/4 – Bench – ME

Easing into barbell pressing.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skullcrushers:
25×20

OH Plate Extensions:
25×20

Reverse Bench Press:
45×30

CG Bench Press:
45×20

Bench Press:
45×20

TG Plate Loaded Chest Press (seat pos: 7):
90×20-20
180×10
230×6
270×6
270×6
270×6
180×15

Incline Bench:
45×20
135×10
185×6
185×6
185×6
185×6
185×10

TG Plate Loaded Shoulder Press:
90×10
180×10
270×8
290×8 (PR)
290×7
180×12

Arsenal Plate Loaded Seated Row (neutral grip):
180×10
270×10
360×10
450×8
360×10

JM Press:
45×20
65×20
85×20
105×15

Arsenal Side Laterals:
50×20
50×20
50×25

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

3/1 – Squat/Core – DE

Going to focus on more sumo rep work on DE days for a while.

TG Plate Loaded Single-Leg Leg Extension:
45×30-30-30 (both legs)
45×10-10-10
90×10
135×10
180×10
205×10 (PR)

Paused Deadlift:
135×10
225×10
315×5
315×5
315×5
315×5
315×5

TG Plate Loaded Rear Kick:
180×15
270×15
270×15

Arsenal Pendulum Squat:
×10
45×10
45×10
45×10
45×12

Seated Calf Raise:
135×40
135×30
135×25
135×20

GHR Situps:
×15
+25×12
+25×15

Reverse Hypers:
50×10
100×10
150×10
200×15 (PR)

Band Pull-Aparts:
×25-25-25

Duration: 76 minutes