9/7 – Upper – Deload

deload

Cable Crossovers:
×12 x5

Upwards Cable Crossovers:
×12 x5

Flat DB Flyes:
×12 x5

Seated Pec Flye Machine:
×12 x5

Flat DB Squeeze Press:
×12 x5

Reverse-grip Bench Press:
×12 x3

Cable Pushdowns:
×12 x3

Wide-grip Pushdowns:
×12 x3

OH DB Extensions:
×12 x3

Underhand Pushdowns:
×12 x3

BTN Pulldown:
×12 x5

Seated Rows:
×12 x5

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

Duration: 35 minutes

9/5 – Press – Deload

Deloading.

Seated Shoulder Press (neutral grip):
×12 x5

Seated Shoulder Press:
×12 x5

Strict L-Laterals:
×12×3

Strict Laterals (elbows locked):
×12×3

Rear Laterals:
×12×5

Front Plate Raises:
×12×5

Seated Bicep Curl Machine
×12×5

Seated Bicep Curl Machine (hammer grip):
×12×5

Plate Hammer Curls:
×12×5

OH Bicep Cable Curls:
×12×5

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

Duration: 22 minutes

9/4 – Deadlift – ME/Deload

10/10. Pushed conventionals and hit a 1rm PR (finally), cruising the rest of the week.

Conventional Deadlift:
135×5
225×5
315×3
405×2
495×1
585×1
655×1 (PR)

45-degree Hypers:
bw×12 x3

BTN Pulldowns:
×12 x5

Rope Face Pulls:
×12 x5

Straight-arm Lat Pushdowns:
×12 x5

Hanging Leg Raises:
×12 x3

Band Pull-Aparts:
red ×25 x3

Duration: 50 minutes

8/30 – Upper/Lower – Deload

Light full body to end the week.

Cable Crossovers:
×10 x5

Upwards Cable Crossovers:
×10 x5

Flat DB Flyes:
×10 x5

Seated Pec Flye Machine:
×10 x5

Flat DB Squeeze Press:
×10 x5

Reverse-grip Bench Press:
×10 x3

Cable Pushdowns:
×10 x3

Wide-grip Pushdowns:
×10 x3

OH DB Extensions:
×10 x3

Underhand Pushdowns:
×10 x3

BTN Pulldown:
×10 x5

Seated Rows:
×10 x5

DB Shrugs:
×10 x5

Seated Leg Curls:
×10 x5

Leg Extensions:
×10 x5

ATG Squats:
225×5 x5

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

Duration: 40 minutes

8/28 – Deadlift – Deload

9/10. Great sumo deads, definitely more there. Nice deload otherwise.

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

45-degree Hypers:
bw×12 x3

BTN Pulldowns:
×10 x3

Rope Face Pulls:
×10 x3

Hanging Leg Raises:
×10 x3

Band Pull-Aparts:
red ×25 x3

Duration: 30 minutes

8/27 – Press – Deload

Deloading.

Seated Shoulder Press (neutral grip):
×12 x5

Seated Shoulder Press:
×12 x5

Strict L-Laterals:
×12×3

Strict Laterals (elbows locked):
×12×3

Rear Laterals:
×12×5

Seated Bicep Curl Machine
×12×4

Seated Bicep Curl Machine (hammer grip):
×12×4

Plate Hammer Curls:
×12×4

OH Bicep Cable Curls:
×12×4

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

Duration: 25 minutes

8/23 – Upper

Light upper, resting the elbow and shoulder.

Flat DB Bench (superset with flat db squeeze press):
50×8
50×8
50×8
50×8

Flat DB Squeeze Press:
50×8
50×8
50×8
50×8

Incline DB Bench (superset with incline db squeeze press):
50×8
50×8
50×8
50×8

Incline DB Squeeze Press:
50×8
50×8
50×8
50×8

CG Bench Press:
135×12
135×12
135×12

Cable Crossovers:
30×10
30×10
30×10
30×10
30×10

Flat DB Flyes:
40×10
40×10
40×10
40×10
40×10

Rope Pushdowns:
30×20
30×20
30×20

OH Rope Extensions:
30×12
30×12
30×12

Single-arm Underhand Pushdowns:
17×20
17×20
17×20

Reverse-grip Bench Presss:
45×20
45×20
45×20
45×20
45×20

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

Duration: 30 minutes

4/20 – Squats – Deload

Nice quick deload.

Zombie ATG Front Squat:
225×5
225×5
225×5

ATG Squat (high-bar):
225×5
225×5
225×5

SSB GMs:
165×5
165×5
165×5

Single-leg Leg Extensions:
50×10
50×10
50×10
50×10
50×10

45-degree Hypers:
×10
×10
×10
×10
×10

OH Cable Curl:
13×10
13×10
13×10
13×10
13×10

BB Shrugs:
225×10
225×10
225×10
225×10
225×10

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

Duration: 20 minutes

4/19 – Bench – Deload

Fast and easy.

Incline Bench Press (training max: 310):
155×10
155×10
155×10
155×10
155×10

Flat DB Bench Press:
50×10
50×10
50×10

Flat DB Squeeze Press:
50×10
50×10
50×10
25×10
25×10
25×10

Flat DB Flyes:
25×10
25×10
25×10

CG Bench Press:
135×10
135×10
135×10

Cable Crossovers:
20×10
20×10
20×10
20×10
20×10

OH Rope Extensions:
30×12
30×12
30×12

Single-arm Rope Extensions:
30×12
30×12
30×12

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

Duration: 25 minutes