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

1/3 – Deadlift – ME/Deload

10/10. First time pulling sumo heavy in a long time, and first time since my October hamstring injury. Real pleased with 675 after all that ‘time off’.

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

Wide-grip Pulldowns (neutral grip):
100×12
100×12
100×12

Hammer Chins:
bw ×10
bw ×10
bw ×12

Straight-arm Rope  Lat Pushdowns:
50×12
50×12
50×12

CG Pulldown (underhand):
100×12
100×12
100×12

Abs:
×25×6

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

Duration: 50 minutes

1/2 – Press – ME/Deload

10/10. Pressing has been feeling outstanding so I wanted to do a max effort session with them to see where things really are while deloading this week. Outstanding PR’s today. Probably could have squeezed out 285  strict, but wanted to go after 320 on push press.

Strict Military Press:
45×30
95×10
115×8
135×5
155×5
185×1
235×1
255×1
270×1 (PR)
280×1 (PR)

Push Press:
300×1
320×1 (PR)

Strict L-Laterals:
15×12
15×12
15×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Delt Flye Machine:
50×12
50×12
50×12

BB Curls:
45×12
45×12
45×12

Bicep Curl Machine:
50×12
50×12
50×12

Bicep Curl Machine (hammer-grip):
50×12
50×12
50×12

OH Cable Curls:
20×12
20×12
20×12

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

Ab Work:
×25×3

Duration: 50 minutes

12/7 – ATG Squat – Deload

Giving low-bar squats a go again, felt good.

ATG Squats (low-bar):
225×5
225×5
225×5
225×5
225×5

DB Split Squat:
40×10
40×10
40×10

GHR:
×10
×10
×10

BB Shrugs (wide-grip):
225×10
225×10
225×10
225×10
225×10

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
80×12
80×12
80×12
80×12
80×12

CG Pulldown:
100×12
100×12
100×12
100×12
100×12

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

Cable Curl:
60×50

Abs:
×25×6

Duration: 25 minutes

12/6 – Floor Press – Deload

Another deload.

Bench Press:
135×10
135×10
155×10
175×10
195×10

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

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

Flat DB Bench:
25×10
25×10
25×10
25×10
25×10

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

Cable Crossovers:
50×12
50×12
50×12
50×12
50×12

Rope Pushdowns:
50×12
50×12
50×12

OH Rope Extensions:
50×12
50×12
50×12

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

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

Abs:
×25×6

Duration: 35 minutes

12/4 – Deadlift – Deload

Nice deload. Getting sumo deads back into shape.

Deadlift (reps deloaded):
135×5
225×5
315×5
315×5
315×5
315×5
315×5
365×1
415×1
415×1

GHRs:
×10
×10
×10
×10

Seated Single-leg Leg Curls:
70×10
70×10
70×10
70×10
70×10

Wide-grip Pulldowns (neutral grip):
100×12
100×12
100×12
100×12
100×12

Hammer Chins:
bw ×10
bw ×10
bw ×10

Straight-arm Rope  Lat Pushdowns:
70×12
70×12
70×12
70×12
70×12

Seated Cable Row:
80×12
80×12
80×12
80×12
80×12

Abs:
×25×6

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

Duration: 50 minutes

12/3 – Press – Deload

Taking a much needed deload week.

Seated Overhead Press Machine (alternating neutral and regular grip):
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12

Strict L-Laterals:
15×12
15×12
15×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Delt Flye Machine:
50×12
50×12
50×12
50×12
50×12

BB Curls:
45×12
45×12
45×12
45×12

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

Plate Hammer Curls:
25×12
25×12
25×12
25×12

OH Cable Curls:
20×12
30×12
30×12
30×12

Band Pull-Aparts:
red ×50
red ×50
red ×25
red ×25

Abs:
×25×6

Duration: 30 minutes

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