9/26 – Squat – Deload

Deload. Nice easy, fast squats.

ATG Squat:
225×5 (narrow-stance, high bar)
225×5 (wide-stance, low bar)
225×5 (zombie front squat)
315×1 (wide-stance, low bar)
405×3 (wide-stance, low bar)

Lying Hamstring Curl:
50×15-15-20

Seated Leg Extension:
130×15-15-20

DB SLDL:
80s ×15-15-15

DB Shrugs:
40×20-20-20

Neutral-grip BTN Pulldowns:
120×15-15-15

Rope Cable Face Pulls (two ropes):
30×25-25-25

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

9/25 – Floor Press – Deload

Deload

JM Press:
45×20-20-20-20-20

Neutral Grip DB Bench Press:
20×25-25

DB Bench Press:
20×25-25

DB Squeeze Press:
20×25-25

Flat DB Flyes:
15×25-25-25

Single-arm OH DB Extensions:
15×10-10-10

OH Rope Cable Extensions:
30×25-25-25

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

Cable Crossovers:
30×25-25-25

Rope Pushdowns:
50×25-25-25

Single-arm Rope Extensions:
20×10-10-10

BTB Pushdowns:
50×25-25-25

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

Duration: 30 minutes

9/24 – Deadlift – ME/Deload

9/10. Threw in some heavy conventionals for kicks. No straps.

Conventional Deadlift:
135×10
225×5
315×3
405×2
495×1
585×1
635×1

Seated Lat Row Machine (dropset):
100×10-87×10-75×10-62×10-50×10

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls (two ropes):
30×20-20-20

Overhand Pulldowns (various grips):
70×20-20-20-20

Extra CG Pulldowns (dropset):
100×10-90×10-80×10-70×10-60×10

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

Duration: 40 minutes

9/23 – Press – Deload

Deloading again this week due to schedule, and sinus infection.

Seated Shoulder Press Machine:
75×10-10-10-25×25

Seated Shoulder Press Machine (neutral grip):
75×10-10-10-25×25

Strict 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: 19 minutes

9/20 – Squat – Deload

Deload.

ATG Squat (reps paused):
225×5 (narrow-stance, high bar)
225×5 (wide-stance, low bar)
225×5 (zombie front squat)

Lying Hamstring Curl:
50×15-15-20

Seated Leg Extension:
130×15-15-20

DB SLDL:
50s ×15-15-15

DB Shrugs:
40×20-20-20

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

Rope Cable Face Pulls (two ropes):
30×20-20-25

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: 25 minutes

9/19 – Floor Press – Deload

Deload

JM Press:
45×20-20-20-20-20

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

DB Squeeze Press:
20×25-25-25

Flat DB Flyes:
20×25-25-25

Single-arm OH DB Extensions:
15×10-10-10

Seated Incline OH DB Extensions:
15s ×15-15-15

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

Cable Crossovers:
20×25-25-25

Rope Pushdowns:
50×25-25-25

Single-arm Reverse Pushdowns:
10×20-20-20

BTB Pushdowns:
50×25-25-25

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

Duration: 30 minutes

9/17 – Deadlift – ME/Deload

9/10. Decided to do some heavy sumos, which went great. Pulled without straps to see how the forearm felt; all was solid. Deloaded the rest of the session.

Deadlift:
135×10
225×5
315×3
405×2
495×1
585×1
675×1
675×1

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

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls:
30×20-20-20

Overhand Pulldowns:
75×20-20-20-20

CG Pulldowns (dropset):
100×10-87×10-75×10-62×10-50×10

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

Duration: 45 minutes

9/16 – Press – Deload

Nice deload workout.

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

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

Strict 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: 19 minutes

8/23 – Squat – Deload

Deload.

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

Lying Hamstring Curl:
50×15-15-50

Seated Leg Extension:
130×15-15-50

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: 25 minutes

8/22 – Floor Press – Deload

Deload

Bench Press:
135×12

CG Bench Press:
135×12

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