12/28 – Deadlift – ME

Real pleased with deads today. After the hip and knee issues this year my goal was to get back to 675 by year’s end and I just squeezed that in with a 675 double on the last deadlift workout of the year. SLDL’s continue to irritate my knee so I am going to have to put those aside for a while.

Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×3
405×3
495×2
585×1
675×2
585×3

Conventional SLDL:
495×5
405×5

Hammer-grip Chins:
+25×4
+50×4
+25×4
+25×4
+25×6

CG Pulldown:
250×4
271×4
292×4
313×4
313×4

Chest-Supported Seated Lat Row Machine:
221×4
242×4
263×4
283×6 (PR)
263×6

Wide-grip Lat Pushdowns:
87×12
87×12
87×12
112×12
112×12 (PR)

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

Duration: 70 minutes

12/27 – Press – ME

Another nice day of pressing.

Strict Military Press (close-grip, elbows tucked):
45×20
45×20
95×12
115×5
135×5
155×5
175×5
195×3
215×1
235×1
255×2 (PR)
275×2
235×2

Seated Bicep Curl Machine:
100×6
125×6
150×6
160×6
170×6
177×6 (PR)
150×10

DB Hammer Curls:
60×6
70×6
80×6
90×6
100×6

OH Cable Curls:
30×12
40×12
50×12
40×12
30×15

Rope Pushdown:
50×12
60×12
60×12
60×12
60×12

Single-arm Underhand Pushdown (superset with rope pushdowns):
20×12
27×12
27×12
27×12
27×12

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
175×5
214×5
228×5
242×5
262×5 (PR)
228×10

Rear Delt Flye Machine:
90×6
110×6
130×6
150×6
160×7 (PR)
110×10

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

Duration: 60 minutes

12/21 – Incline – 3’s

Inclines/shoulder feeling pretty strong today.

Incline Bench Press:
45×30
135×12
165×12
195×12
225×3
255×3
285×3
300×3
275×5
225×10

Seated Chest Press Machine (neutral grip):
100×10
150×10
200×10
225×10

Seated Chest Press Machine:
100×10
150×10
200×10
225×10

Seated Pec Flye Machine:
170×12
184×12
198×12
212×12
219×12
198×12
170×12

Seated Bicep Curl Machine:
100×10
100×10
100×10
100×10
100×10

OH Rope Extension:
60×12
60×12
60×12
60×12
60×12

V-bar Pushdowns (superset with oh extensions):
60×12
60×12
60×12
60×12
60×12

Single-arm Cable Extension:
20×12
27×12
33×12
40×12
43×12

DB Pullovers:
65×12
65×12
65×12
65×12
65×12

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

Duration: 60 minutes

12/20 – Deadlift – 3’s

Reverse band work feeling strong and fast…

Reverse-band Conventional Deadlift (bands taking 100lbs off @ bottom, going slack below knees):
135×10
135×10
135×10
135×10
225×5
315×5
405×3
495×3
550×3
610×4

Lying Leg Curls:
150×6
160×6
170×6
160×6
150×6

Hammer Chins:
+20×6
+45×6
+35×6
+35×6
+20×8

Rope Face Pulls:
80×20
80×20
80×20
80×20
80×20

Chest-Supported Seated Lat Row Machine:
200×12
221×10
242×8
263×8 (PR)
263×8

Rope Lat Pushdowns:
80×10
80×10
80×10
80×10
80×10

Duration: 60 minutes

12/19 – Press – 3’s

Really nice pressing today.

Strict Military Press (close-grip, elbows tucked):
45×12
70×12
90×12
110×8
130×5
150×5
170×5
190×3
210×3
230×5 (PR)
210×5

Seated Bicep Curl Machine:
100×6
125×6
150×6
160×6
170×6
160×6
150×6

Seated Hammer Curl Machine:
75×8
100×8
112×6
100×6
100×6

OH Cable Curls:
30×10
30×10
30×10
30×10
30×12

OH DB Extension:
75×12
75×12
75×12

Rope Pushdown:
50×20
50×20
50×20

Single-arm Underhand Pushdown (superset with pushdowns):
13×20
13×20
13×20

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
150×8
200×8
214×8
214×8
200×8

Rear Delt Flye Machine:
100×8
120×8
140×8
110×8
90×8

Duration: 50 minutes

12/16 – ATG Squat – 3’s

Still really sore in the hips from sumos Wednesday so I didn’t push squats hard today. Quick session.

ATG Squat (high-bar):
135×10
225×5
315×3
405×3
405×3
405×3

ATG Zombie Front Squats:
245×5
245×5
245×5

DB Shrugs/Shoulder Rolls:
40×10
40×10
40×10
40×10
40×10

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

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

Duration: 30 minutes

12/15 – Incline – 5’s

Solid inclines.

Incline Bench Press:
45×50
135×12
135×12
165×12
195×12
220×5
240×5
260×8
225×8

Decline Bench Press:
45×20
225×8
225×8
225×12

Seated Chest Press Machine (neutral grip):
100×10
150×10
200×10

Seated Chest Press Machine:
100×10
150×10
200×10

Seated Pec Flye Machine:
170×12
170×12
170×12

Preacher Curls:
75×8
75×8
75×8
75×8
75×12

OH Rope Extension:
60×12
60×12
60×12
60×12
60×12

V-bar Pushdowns:
60×12
60×12
60×12
60×12
60×12

Single-arm Reverse Tricep Extension:
17×12
17×12
17×12
17×12
17×12

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

Duration: 60 minutes

12/14 – Deadlift – ME

Solid pulls today. Back was pretty fatigued from yesterday so I cut back some assistance work.  Knees didn’t like SLDLs much today, either.

Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×5
405×3
495×2
585×1
640×2
640×2

Elevated SLDL (standing on 4″ box):
405×5
405×5

Sumo SLDL:
405×5

CG Pulldown:
250×8
250×8
250×8

Cable Rope Face Pulls:
80×12
100×12
120×12
120×12
120×12

Hammer Chins:
+15×10
+15×10
+15×10

Rope Lat Pushdowns:
60×12
60×12
60×12
60×12
60×12

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

Duration: 60 minutes

12/13 – Press – 5’s

Pressing feeling really strong.

Strict Military Press (close-grip, elbows tucked):
45×20
80×20
100×5
120×5
140×5
160×5
180×5
200×5
220×7 (PR)
260×5 (push press)

Seated Bicep Curl Machine:
100×12
125×12
125×12
125×12
125×12
100×12

Seated Bicep Hammer Curl Machine:
75×12
75×12
75×12
75×12
75×12
75×12

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

OH DB Extension:
55×20
55×20
55×20

Single-arm Cable Pushdown:
17×20
17×20
17×20

Single-arm Underhand Pushdown:
17×20
17×20
17×20

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
150×10
200×10
200×10
175×10
175×10

Rear Delt Flye Machine:
90×12
90×12
90×12
90×12
90×12

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

Duration: 60 minutes