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

7/26 – Squat – Deload

Deload.

ATG Squat:
225×3
225×3
225×3
225×3
225×3
225×3

Lying Hamstring Curl:
50×15-15-50

Seated Leg Extension:
105×15-15-50

DB Shrugs:
40×20-20-20

Pulldowns (varying grips):
120×15-15-15

Cable Face Pulls:
60×25-25-25

Seated Bicep Curl Machine:
50×25-25-25

Reverse grip Seated Bicep Curl Machine:
25×25-25-25

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

Duration: 30 minutes

7/25 – Floor Press – Deload

Deload

Bench Press:
135×12-12

CG Bench Press:
135×12-12

JM Press:
45×12-12-12-12-12

Neutral Grip DB Bench Press:
20×25-25-25

Flat DB Flyes:
20×25-25-25

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

Cable Crossovers:
20×25-25-25

Pushdowns:
50×25-25-25

OH Rope Extensions:
30×25-25(-25-20×25-10×25)

BTB Pushdowns:
50×25-25-25

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

Duration: 30 minutes

7/23 – Deadlift – ME/Deload

9/10. First time doing sumos in few months – good strength, but knee was tender afterwards. Going to mix in more light/dynamic sumo work to try strengthening it.

Deadlift:
135×5
225×5
315×3
405×2
495×1
585×1
675×2
585×1

Seated Lat Row Machine (dropset):
100×15-87×15-75×15-62×15-50×15

Rope Lat Pushdowns:
40×20-20-20

Overhand Pulldowns:
70×20-20-20

Wide-grip Pulldowns (neutral grip, dropset):
120×10-110×10-100×10-90×10-80×10-70×10-60×10

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

Duration: 40 minutes

7/22 – Press – Deload

Deloading.

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

Strict L-Laterals:
30×15-15-15

Rear Laterals:
30×15-15-15

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

6/28 – Squat – Deload

Deload.

Lying Hamstring Curl:
50×15-15-50

Seated Leg Extension:
105×15-15-50

DB Shrugs:
40×20-20-20

Pulldowns (varying grips):
120×15-15-15

Cable Face Pulls:
60×25-25-25

Seated Bicep Curl Machine:
50×25-25-25

Reverse grip Seated Bicep Curl Machine:
25×25-25-25

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

Duration: 15 minutes

6/27 – Floor Press – Deload

Quick and easy deload.

Bench Press:
135×12-12-12

CG Bench Press:
135×12-12-12

Neutral Grip DB Bench Press:
30×15-15-15

Flat DB Flyes:
20×25-25-25

Single-arm Upright Cable Crossover:
30×15-15-15

Cable Crossovers:
20×25-25-25

Pushdowns:
50×25-25-25

OH Rope Extensions:
30×25-25-25

BTB Pushdowns:
50×25-25-25

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

Duration: 18 minutes

6/25 – Deadlift – DE/Deload

Fast speed pulls. Nice deload.

DE Deficit Conventional Deadlift (standing on 45 bumper):
135×5
225×5
315×2
315×2
315×2
315×2

DE Conventional Deadlift:
315×2
315×2
315×2
315×2
405×3

GHRs (setting: 3/2):
×10-10-10

Seated Lat Row Machine (dropset):
100×15-87×15-75×15-62×15-50×15

Rope Lat Pushdowns:
40×20-20-20

Overhand Pulldowns:
70×20-20-20

Wide-grip Pulldowns (neutral grip, dropset):
120×10-110×10-100×10-90×10-80×10-70×10-60×10

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

Duration: 25 minutes

6/24 – Press – ME/Deload

10/10. Deloading but decided to do some heavy push presses – strong double @ 315 for a nice PR.

Push Press:
45×50
75×10
95×10
115×5
135×10
185×3
235×1
265×1
295×1
315×2 (PR)

Strict L-Laterals:
30×15-15-15

Rear Laterals:
30×15-15-15

BB Curls:
65×20-20-20

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

Plate Hammer Curls:
25×100

OH Cable Curls:
13×50

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

Duration: 30 minutes

5/31 – Squat – ME/Deload

ME squats went decent – heaviest I’ve gone without wraps in possibly ever?

Squats (low bar):
135×10
225×5
315×3
405×2
495×1
545×2

Squats (high bar):
545×2
495×2

Lying Hamstring Curl:
50×15-15-15

Seated Leg Extension:
105×15-15-15

DB Shrugs:
50×75

BTN Pulldowns (neutral grip):
120×15-15-15

Cable Face Pulls:
60×25-25-25

Seated Bicep Curl Machine:
50×25-25-25

Reverse grip Seated Bicep Curl Machine:
25×25-25-25

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

Duration: 45 minutes