4/19 – Squat – DE/Deload

5/10. Could tell right off the bat I was just not into this session. Hips achy, tired. Ready for next week’s deload a day early.

DE Squats:
135×10
135×10
225×5
325×2
345×2
345×2
345×2
345×2

DE ATG Zombie Front Squat:
225×2
225×2

Lying Hamstring Curl:
50×20-20-20

Seated Leg Extension:
90×20-20-30

DB Shrugs/Shoulder rolls:
30×25-25-25

Extra CG Pulldown:
100×20-20-20

Kneeling single-arm Cable Row:
30×20-20-20

Rope Cable Hammer Curls:
30×20-20-20

Single-arm Cable Curls:
20×20-20-20

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

Duration: 40 minutes

3/28 – Squat – DE/Deload

9/10. Good DE squats. Fast.

DE Squats (low bar, parallel):
135×5
225×2
315×2
315×2
315×2
315×2
315×2
315×5

Lying Hamstring Curl:
50×15-15-50

Seated Leg Extension:
105×15-15-50

Shrugs (varying grips):
225×20-20-20

CG Pulldown:
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:
30×50

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

Duration: 30 minutes

3/27 – Floor Press – Deload

Easy press deload. Tried light barbell bench for the first time in ages – still hurts the shoulders if I don’t arch.

Bench Press:
135×12
135×12
135×12
135×12
135×12

CG Bench Press:
145×15-15-15

Flat DB Squeeze Press:
50×15-40×15-30×15

Flat DB Flyes:
25×25

Single-arm Landmine Press:
45×20-20-20

Cable Crossovers:
60×15-15-15

Pushdowns:
50×25-25-25

OH Rope Extensions:
30×25-25-25

Dips:
×10

Bench Dips:
×20

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

Duration: 30 minutes

3/26 – Deadlift – DE/Deload

Cruised through this deload session. DE pulls felt great.

DE Conventional Deadlift:
135×10
225×5
315×2
335×2
355×2
375×2
395×2
415×2
315×2

GHRs:
×10-10-10

Seated Lat Row Machine:
100×15-15-15

Rope Lat Pushdowns:
40×20-20-20

Hammer Chins:
×10-10-10

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

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

Duration: 30 minutes

3/25 – Press – ME/Deload

10/10. Good presses. Good deload. Mentally, was checked out, but still hit a push press PR. Finished presses with a nice rep-out at 155.

Strict Military Press:
45×30
95×10
115×10
135×5
185×3
235×1
265×1
295×4 (push press, PR)
155×35

Strict L-Laterals:
25×15-15-15

Rear Delt Flye Machine:
70×20-20-20

BB Curls:
65×20-20-20

Seated Bicep Curl Machine:
50×20-20-20

Plate Hammer Curls:
25×50

OH Cable Curls:
13×50

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

Duration: 40 minutes

2/22 – Squat – ME/Deload

9/10. Solid squats. I have never gone heavy on SSB squats before so decided to give that a go tonight. However, as I was finishing 480 I realized that I had no way of dumping it should I miss a heavier attempt, so I called it good at that weight. Definitely had another 50-75 more in the tank.

SSB Squats:
160×10
250×5
340×3
430×1
480×1 (PR)
430×3 (paused, PR)

Lying Hamstring Curl:
70×15-15-15

DB Shrugs:
75×50

Extra CG Pulldown:
120×15-15-15

Cable Face Pulls:
60×25-25-25

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

Abs:
×20×6

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

Duration: 45 minutes

2/21 – Floor Press – ME/Deload

10/10. Great ME floor presses. Moved my grip in a full hand-width each side and it felt solid (ring finger on outer rings)

Floor Press:
135×10
165×10
195×5
235×1
285×1
315×1
345×1
365×1
380×1 (PR)
335×3 (PR)
235×20

CG Bench Press:
140×15-15-15

Flat DB Squeeze Press:
50×15-15-15

Flat DB Flyes:
30×25

Cable Crossovers:
60×15-15-15

Pushdowns:
50×25-25-25

OH Rope Extensions:
30×25-25-25

Dips:
×20

Bench Dips:
×25

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

Duration: 45 minutes

2/19 – Deadlift – ME/Deload

9/10. Conventionals feeling good today. Easy rest-paused assistance.

Conventional Deadlift (reps deloaded):
135×10
225×5
315×5
405×2
495×1
585×1
615×2
615×1

GHRs:
×10-10-10

Seated Cable Row (pulling to chest):
120×15-15-15

Rope Lat Pushdowns:
70×20-20-20

Hammer Chins:
×10-10-10

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

Abs:
×10×3

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

Duration: 40 minutes

2/18 – Press – ME/Deload

9/10. Good pressing despite having food poisoning. Deloading this week so all rest pause work is lighter and not to failure, but still maintaining 10-15 ‘breath’ rests between rest-paused sets.

Strict Military Press:
45×30
95×10
115×10
135×5
185×1
235×1
260×1
290×3 (push press, PR)

Seated Strict Military Press (legs forward, no back support):
135×15-15-15

Strict L-Laterals:
25×15-15-15

Rear Delt Flye Machine:
70×20-20-20

BB Curls:
65×20-20-20

Preacher Curls:
35×20-20-20

Plate Hammer Curls:
25×50

OH Cable Curls:
13×50

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

Duration: 40 minutes

1/4 – Floor Press – Deload

Another deload.

CG Bench Press:
135×10
135×10
135×10

Reverse Grip Bench Press:
135×10
135×10
135×10

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

Flat DB Bench:
25×10
25×10
25×10

Flat DB Flyes:
25×10
25×10
25×10

Cable Crossovers:
50×10
50×10
50×10

Cable GnP:
50×10
50×10
50×10

Cable Pushdowns:
40×12
40×12
40×12

Underhand Cable Pushdowns:
40×12
40×12
40×12

OH Rope Extensions:
70×12
70×12
70×12

Single-arm Underhand Pushdowns:
20×12
20×12
20×12

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

Abs:
×25×3

Duration: 25 minutes