8/17 – Bench

4/10. Another lackluster thursday upper session.

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
155×10
175×10
195×10
215×10
235×6
255×6
275×6
255×6
235×10

Flat DB Bench Press:
85×12
85×12
85×12

Pec Flye Machine:
130×12
150×12
170×12

Incline DB Flyes:
50×12
50×12
50×12

BTN Pulldowns
150×12
150×12
150×12
150×12
150×12

OH BB Extensions:
45×12
65×12
65×12
65×12
65×12
45×12

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

Duration: 45 minutes

8/15 – Deadlift – ME/DE

8/10. Not bad.

Deadlift:
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×2
635×1
655×2

Conventional Deadlift:
315×3
315×3
315×3
315×3
315×3
315×3
365×1
415×1
465×1
515×1

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

Rope Face Pulls:
60×20
60×20
60×20

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

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

Duration: 60 minutes

8/14 – Press – 3’s

Killed militaries today, 10/10. Cruised on assistance.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×8
135×5
155×5
175×3
205×3
230×3
255×4 (PR) + 1 push press
180×10
180×10
180×10
180×10
180×13

Arnold Presses:
70×8
70×8
70×8

Strict Side Laterals:
30×12
30×12
30×12

Rear Delt Laterals:
35×12
35×12
40×12

OH Cable Extension:
30×20
30×20
30×20

Cable Pushdown:
30×20
30×20
30×20

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

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

Duration: 60 minutes

8/11 – Squat – DE

7/10. Good.

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
385×3
365×3
345×3
325×3
305×3
285×3
265×3
245×3
225×5

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10

Seated Bicep Curl:
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10

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

Duration: 45 minutes

8/10 – Bench

3/10. Pretty dreadful pressing. No strength/energy.

Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
205×10
230×8
250×8
250×8
250×8
230×8

Flat DB Bench Press:
100×10
100×10
100×12

Flat DB Flyes:
60×10
60×10
60×10

Incline DB Flyes:
40×12
40×12
40×12
40×12
40×12

BTN Pulldowns
150×10
150×10
150×10
150×10
150×10

Wide-grip Lat Pushdowns:
87×10
87×10
87×10

OH Rope Extensions:
30×20
30×20
30×20

Rope Pushdowns:
30×20
30×20
30×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 45 minutes

8/8 – Deadlift – DE

6/10. Sluggish.

DE Conventional Deadlift:
135×5
225×5
315×3
335×3
355×3
375×3
395×3
415×3
435×3
455×3
435×3
415×3
395×3
375×3
355×3
335×3
315×5

Extra-close CG Pulldown:
150×6
175×6
200×6
225×6
250×6
225×6
200×6
175×6
150×6
150×8

Rope Face Pulls:
50×20
50×20
50×20

Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
100×6
100×6
100×6
100×6
100×6

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

8/7 – Press – 5’s

8/10. Good pressing. May be nearing the limit for 5rm. Militaries completely fried my shoulders.

Strict Military Press:
45×20
45×20
45×20
90×10
110×10
130×10
150×8
170×5
195×5
220×5
245×5 (PR) + 1 push press
175×10
175×10
175×10
175×10
175×10

Arnold Presses:
70×8
70×8
60×12

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

Rear Delt Laterals:
25×12
25×12
25×12

Bicep Curl Machine:
100×12
100×12
100×12
75×15
50×20

OH Cable Curls:
20×20
20×20
20×20
20×20
20×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

8/4 – Squat – ME

8/10. Really tired today, but squats were solid.

Wide-stance Squat:
135×5
225×5
315×3
405×2
455×1
520×1
575×1

ATG Zombie Front Squats:

255×1
305×1
355×1
405×1
455×1 (PR)

Seated Bicep Curl Machine:
100×10
125×10
150×10
125×10
100×10
100×10
100×10
100×10
75×10
75×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes

8/3 – Incline – ME

8/10. Not terrible. Dropping flat bench for a while and doing more volume on db bench.

Incline Bench Press:
135×10
135×10
135×10
135×10
155×10
175×10
200×10
225×5
260×5
300×3
330×1

Flat DB Bench Press:
100×5
110×5
110×5
110×5
110×5
110×6

Flat DB Flyes:
55×6
65×6
75×6
85×6
95×6

Single-arm Reverse Tricep Pushdown:
20×20

V-bar Pushdown:
50×25

Wide-grip Pushdowns:
57×30

OH BB Extension:
45×20

Bench Dips:
bw ×25
bw ×25

Hanging Scapular Retractions:
+15×10
+15×10
+15×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes

8/1 – Deadlift – ME

8/10. Conventionals feeling solid despite lots of soreness, etc.

Conventional Deadlift (all reps from a stop):
135×5
135×5
135×5
225×5
315×3
405×1
495×1
585×2
585×2
585×1

Conventional SLDL:
405×5
405×5
405×5

WG Pulldown (15s rests):
250×6
237×6
225×6
212×6
200×6
187×6
175×6
162×6
150×6
137×6
125×6
112×8
100×10
87×12
75×20

Cable Upright Row:
60×10
60×10
60×10
60×10
60×10

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

Seated Hamstring Curl:
150×8
150×8
125×8
125×8

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes