6/2 – Squat – 5’s/Deload

Just cruised through this session.

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

Seated Leg Extensions:
150×12
150×12
150×12
150×12
150×12

DB Shrugs:
45×10
45×10
45×10
45×10
45×10

CG Pulldown:
100×10
100×10
100×10

WG Pulldown:
100×10
100×10
100×10

Rope Lat Pushdowns:
40×12
40×12
40×12

Lying Hamstring Curl:
75×10
75×10
75×10

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

Duration: 25 minutes

6/1 – Bench – 5’s/Deload

Quick and easy deload.

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
165×10
195×10
225×5
255×5
285×5

Paused Bench Press:
185×5
185×5
185×5

CG Bench Press:
135×10
135×10
135×10

Flat DB Bench Press:
40×10
40×10
40×10

Flat DB Flyes:
40×10
40×10
40×10

Hammer Chins:
bw ×10
bw ×10
bw ×10

CG Pulldowns
100×10
100×10
100×10

BTN Pulldowns
100×10
100×10
100×10

Straight-bar Lat Pushdowns:
40×10
40×10
40×10

Wide-grip Pushdowns:
37×10
37×10
37×10

Upright Cable Rows:
30×10
30×10
30×10

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10

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

Duration: 25 minutes

5/30 – Press – 5’s/Deload

10/10. Was planning on deloading completely but presses felt so good at the start that I went with the scheduled programming and hit a nice PR.  Deloaded the rest of the workout and will continue to do so all week.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×8
135×6
155×5
180×5
205×5
230×7 (PR)
160×10
160×10
160×10
160×10
160×12

Arnold Presses:
65×8
65×8
65×8

Strict Side Laterals:
15×10
15×10
15×10

Rear Delt Flye Machine:
50×10
50×10
50×10

Seated Bicep Curl Machine:
50×10
50×10
50×10

OH Cable Curls:
17×20
17×20
17×20

Rope Pushdown:
30×10
30×10
30×10

Single-arm Underhand Pushdown:
17×10
17×10
17×10

JM Press:
45×10
45×10
45×10
45×10
45×10

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

Duration: 25 minutes

5/4 – Bench – Deload

Incline Bench Press:
135×10
165×10
195×10
225×10
225×10

Paused Bench Press (medium grip):
135×10
185×10
185×10
185×10

Flat DB Bench Press:
30×10
30×10
30×10
30×10

Flat DB Flyes:
30×10
30×10
30×10
30×10

CG Bench Press:
135×10
135×10
135×10

Single-arm Reverse Tricep Pushdown:
20×10
20×10

Cable Pushdown:
40×12
40×12

Wide-grip Pushdowns:
43×20
43×20
43×20

OH BB Extension:
45×10
45×10

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10

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

Duration: 30 minutes

5/1 – Press – Deload

Quick and easy workout.

Push Press:
45×20
45×20
95×10
115×5
135×5
165×3
195×3
225×1
255×1
275×1

Arnold Presses:
30×10
30×10
30×10

Strict Side Laterals:
15×10
15×10
15×10

Rear Delt Flye Machine:
70×10
70×10
70×10

Seated Bicep Curl Machine:
50×12
50×12
50×12

Cable Curl:
40×12
40×12
40×12

Cable Pushdown:
40×12
40×12

Reverse Cable Pushdown:
40×12
40×12

JM Press:
45×20
45×20
45×20

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

Duration: 20 minutes

2/24 – Squat – Deload

First time doing wide-stance squats since last summer – feeling good.

Wide-stance Squat:
135×10
225×10
225×10
225×10
225×10
225×10

Seated Leg Extensions:
110×10
110×10
110×10
110×10
110×10
110×10
110×10
110×10
110×10
110×10

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

Lying Leg Curls:
75×10
75×10
75×10
75×10
75×10

Rope Face Pulls:
40×10
40×10
40×10
40×10
40×10

Reverse BB Curls:
45×20
45×20
45×20
45×20
45×20

BB Curls:
45×20
45×20
45×20
45×20
45×20

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

Duration: 40 minutes

2/23 – Bench – Deload

Nice deload session. First time being able to do db bench in quite a while due to my shoulder.

Incline Bench Press:
45×20
45×20
135×10
155×10
175×10
175×10
175×10

Bench Press:
135×10
155×10
175×10
175×10
175×10

Flat DB Bench Press:
25×10
40×10
60×10
60×10
60×10
60×10

Flat DB Flyes:
25×10
40×10
40×10
40×10
40×10
40×10

CG Bench Press:
135×10
135×10
135×10
135×10
135×10

Single-arm Tricep Pushdown:
17×10
17×10
17×10
17×10
17×10

V-bar Pushdown:
40×10
40×10
40×10
40×10
40×10

Wide-grip Pushdowns:
37×10
37×10
37×10
37×10
37×10

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10

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

Duration: 40 minutes

2/21 – Deadlift – Deload

Nice quick deload with some easy SLDLs.

SLDLs:
135×10
135×10
225×10
315×10
405×10
405×10

Lying Leg Curls:
75×10
75×10
75×10
75×10
75×10

45-degree Hypers:
bw ×10
+25×10
+25×10
+25×10
+25×10

Standing Cable Abduction:
17×10
17×10
17×10
17×10

Standing Cable Adduction:
17×10
17×10
17×10
17×10

Single-arm Cable Face Pulls:
40×10
40×10
40×10
40×10
40×10

CG Pulldown:
75×10
75×10
75×10
75×10
75×10

Straight-bar Lat Pushdowns:
40×10
40×10
40×10
40×10
40×10

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

Duration: 30 minutes

2/20 – Press – Deload

Back from vacation and 10-days off, and continuing to deload this week for some extended recovery before easing back into heavy stuff.

Arnold DB Press:
25×10
35×10
35×10
35×10
35×10

Seated Shoulder Press Machine (neutral-grip):
75×10
75×10
75×10
75×10
75×10

Rear Delt Flye Machine:
50×10
50×10
50×10
50×10
50×10

DB Side Laterals:
15×10
15×10
15×10
15×10
15×10

Seated Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10

Seated Bicep Hammer Curl Machine:
50×10
50×10
50×10
50×10
50×10

OH Cable Curls:
20×10
20×10
20×10
20×10
20×10

OH DB Extension:
45×10
45×10
45×10
45×10
45×10

V-bar Cable Pushdown:
40×10
40×10
40×10
40×10
40×10

Underhand Pushdown:
17×10
17×10
17×10
17×10
17×10

BTB Pushdown:
80×10
80×10
80×10
80×10
80×10

Wide-grip Pulldowns:
75×10
75×10
75×10
75×10
75×10
75×10

Seated Lat Row Machine:
75×10
75×10
75×10
75×10
75×10
75×10

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

Duration: 40 minutes

1/10 – Deadlift – 3’s

Lame session – have a kink in my lower back from sleeping weird it seems. Migraine really sapped my energy so I deloaded.

Reverse-band Conventional Deadlift (bands taking 100lbs off @ bottom, going slack below knees):
135×5
135×5
135×5
135×5
225×5
315×3
405×3
405×3

Lying Leg Curls:
100×12
100×12
100×12

Hammer Chins:
bw ×10
bw ×10
bw ×10

Rope Face Pulls:
80×12
80×12
80×12
80×12
80×12

Chest-Supported Seated Lat Row Machine:
200×10
200×10
200×12

Rope Lat Pushdowns:
80×10
80×10
80×10

Band Pull-Aparts:
purple ×50
purple ×50
purple ×50

Duration: 40 minutes