8/19 – Press – Deload

Deloading.

Seated Shoulder Press Machine:
75×10-10-10-10-10

Strict L-Laterals:
20×15-15-15

Rear Laterals:
20×15-15-15

BB Curls:
65×20-20-20

Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×15

Plate Hammer Curls:
25×100

OH Cable Curls:
13×50

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

Duration: 17 minutes

8/16 – Squat – 5/3/1

8/10. Squats were fine.

Squats (low-bar, last rep of each set paused, training max: 535):
135×10
225×5
315×3
405×3
455×3
510×2

ATG Zombie Front Squat:
225×3
315×3
405×3

Lying Hamstring Curl:
157×13-6-5

Seated Leg Extension (dropset):
325×10-305×10-285×10-265×10-245×10-225×10-205×10-185×10-165×10-145×10-125×10

Shrugs (narrow grip):
225×8-315×8-405×8-495×8-495×8-405×8-315×8-225×8

Rope Face Pulls (dropset):
30×10-50×10-70×10-90×10-110×10-130×10-150×10-170×10-200×10

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

Duration: 50 minutes

8/15 – Floor Press – 5/3/1

8/10. Shoulder still achy. Pressing was fine but going to have to drop floor presses for a while to let things recover.

Floor Presses (training max: 360):
135×10
135×10
155×10
175×10
195×10
235×5
270×5
305×3
340×4 (PR)
360×2

Flat DB Squeeze Press (superset with neutral grip db bench):
50×10-10-10

Flat Neutral Grip DB Bench:
50×10-10-10

Flat DB Flyes:
20×25-25-25

Dips:
×25

Reverse Pushdowns:
60×30-30-30

OH Rope Extensions:
50×15-15-15

Cable Crossovers:
20×20

Upright Single-arm Cable Crossovers:
20×15-15-15

Bench Dips:
×30-30

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

Duration: 35 minutes

8/13 – Deadlift – 5/3/1

10/10. Deads felt good today.  All pretty fast.

Conventional Deadlift (training max: 615):
135×5
225×5
315×5
460×3
520×3
585×2
615×2

SLDL:
510×3
510×3
510×3

GHRs (closer foot setting, 3/2):
×35-12-10 (PR)

Wide-grip Pulldowns (neutral grip):
160×10-10-10-10-10

Chest-supported Seated Lat Row:
200×8-150×8-125×8-100×10-75×20

Wide-grip Straight-arm Lat Pushdowns (strict form, leaning back):
130×13-10-10

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

Duration: 45 minutes

8/12 – Press – 5/3/1

10/10. Good presses, shoulder and elbow felt good. Wanted to go heavier but did not want to overdo it.

Strict Military Press (training max: 305):
45×20
45×20
65×10
85×10
105×8
125×5
145×5
165×5
230×5
260×3
290×5 (PR, last couple reps were loose/push press)

Strict L-Laterals (dropset):
55×12-50×12-45×12-35×12-25×12

Rear Delt Flye Machine:
150×12-6-4

Plate Hammer Curls (slow negatives):
45 ×20-12-12

OH Cable Curls (dropset):
30×10-27×10-23×10-20×10-17×10-13×10-10×10

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

Duration: 50 minutes

8/9 – Squat – 3’s

9/10. Pretty easy squats. Hips feeling ok.

Squats (low bar, training max: 535):
135×10
225×5
315×5
375×3
430×3
480×5

Lying Hamstring Curl:
157×10-6-4

Seated Leg Extensions:
130×35-35-35

DB Shrugs:
80×25-25-25

Single-arm Seated Cable Row:
40×10-10-10-10-10

CG Pulldown:
100×10-10-10-10-10

Cable Curls (various grips):
40×12-12-12-12-12

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

Duration: 35 minutes

8/8 – Floor Press – 3’s

8/10. Achy shoulder, but easy presses.

Floor Presses (training max: 365):
135×10
135×10
185×12
215×5
255×3
290×3
330×5

Flat DB Squeeze Press (drop set):
55×25-45×25-35×25

Flat DB Flyes:
20×25-25-25

Cable Crossovers:
50×25-25-50

Wide-grip Pushdowns:
80×25-25-25

Rope Pushdowns:
80×25-25-25

Bench Dips:
×30-30-60

Underhand Pushdowns:
80×25-25-25

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

Duration: 35 minutes

8/6 – Deadlift – 3’s

9/10. Good pulls.

Conventional Deadlift:
135×10
225×5
315×3
430×3
495×3
555×7

Elevated SLDL (standing on 45lb bumper):
405×3
405×3
405×3

GHRs (closer foot  position setting, 3/2):
×20-10-10

Rope Face Pulls (old stack):
50×25-25-25

Wide-grip Strict Straight-arm Lat Pushdowns (old pulldown stack):
70×20-10-10

Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5

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

Duration: 35 minutes

8/5 – Press – 3’s

10/10. Shoulder feeling much better than last week.

Strict Military Press (training max: 305):
45×50
75×10
95×10
115×8
135×5
165×5
215×3
245×3
275×7 (PR)

Seated DB Press (dropset):
60×12-55×12-50×12-45×12-40×12-35×12-25×20

Strict L-Laterals (dropset):
30×25-25×25-20×25

Rear Delt Flye Machine (dropset):
90×15-80×15-70×15-60×15-50×15-40×15-30×15-20×15

Preacher Curls (short rests):
65×15-15-15

DB Hammer Curls (holding dbs together in front, dropset):
35s ×15-25s ×15-15s ×15

OH Cable Curls (dropset):
27×15-23×15-20×15-17×15-13×15

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

Duration: 35 minutes

8/2 – Squat – 5’s

9/10. Good session.

Squats (low bar, training max: 535):
135×10
225×5
345×5
405×5
455×5

Lying Hamstring Curl:
157×12-6-4

Seated Leg Extensions:
125×35-35-35

DB Shrugs:
80×25-25-25

Single-arm Seated Cable Row:
40×10-10-10-10-10

CG Pulldown (leaning way back):
100×10-10-10-10-10

Single-arm Cable Curls:
20×12-12-12-12

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

Duration: 35 minutes