4/28 – Squat – ME

7/10. Good squats for feeling pretty weak in the hip and core today. Felt good to hit 600 again.

Wide-stance Squat:
135×5
135×5
135×5
135×5
225×5
315×3
375×2
435×1
500×1
555×1
600×1

ATG Zombie Front Squats:

235×3
285×3
335×3
385×1
435×1 (PR)

Hammer Chins:
bw ×10
+45×4
+85×4+1
+45×8
+45×8

Seated BB Curl Machine:
150×12
150×12
150×12

OH Cable Curls:
20×20
30×12
40×10
50×8

BB Curls:
45×20
45×20
45×20

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

Duration: 70 minutes

4/27 – Bench – ME

6/10. Achy elbow/shoulder. Not terrible though.

Incline Bench Press:
135×10
135×10
135×10
135×10
165×10
195×10
245×5
280×3
310×1
320×1

Paused Bench Press (medium grip):
135×10
215×5
245×3
270×4

Flat DB Bench Press:
70×10
90×4
110×4
130×6

Flat DB Flyes:
60×10
65×10
70×10

CG Bench Press:
135×10
195×4
235×4
260×6

Single-arm Reverse Tricep Pushdown:
30×10
30×10

BTB Pushdown:
160×12
160×12

Wide-grip Pushdowns:
43×20
43×20
43×20

OH BB Extension:
45×20
45×20

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

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

Duration: 70 minutes

4/25 – Deadlift – ME

9/10. Hips and glutes are fried from squats still so I went conventional today – felt solid.

Conventional Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×1
605×2
585×1

CG Pulldown:
250×4
271×4
292×4
313×4
333×6

WG Pulldown:
200×6
250×6
271×6

Cable Upright Row:
30×15
30×15
40×15
40×15
60×15

Straight-bar Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
150×6
174×6
181×6

Standing Cable Adduction:

23×12
23×12
23×12

Standing Cable Abduction:
23×12
23×12
23×12

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

Duration: 70 minutes

4/24 – Press – ME

10/10 – strongest my pressing has felt.

Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×10
130×8
150×5
170×3
195×1
220×1
240×4 (PR)
260×1 (push press)
280×2 (push press)
280×3 (PR, push press)
155×10
155×10
155×10
155×10
155×12

Arnold Presses:
70×6
80×6
90×6 (PR)

Strict Side Laterals:
20×12
20×12
20×12

Rear Delt Flye Machine:
100×6
130×6
170×7 (PR)

OH BB Extension:
45×20
45×20

Cable V-bar Pushdown:
40×20
40×20

Single-arm Rope Reverse Pushdown:
20×10
20×10

JM Press:
85×6
105×6
105×6
45×20

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

Duration: 70 minutes

4/21 – Squat – 3’s

3/10. Weaksauce. Skipped shrugs and leg extensions. Felt a pull in my glute during zombie fronts so I shut it down.

Wide-stance Squat:
135×5
135×5
135×5
225×5
315×5
410×3
465×3
520×3

ATG Zombie Front Squats:

235×3
285×3
335×2

Hammer Chins:
bw ×10
+45×6
+80×4

Seated Bicep Curls:
100×12
100×12
100×12

DB Curls:
25×10
35×10
45×10

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

Duration: 50 minutes

4/20 – Bench – 3’s

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
155×10
175×10
195×10
235×3
265×3
295×4

Paused Bench Press (mid grip):
135×10
155×10
200×3
230×3
230×6

Flat DB Bench Press:
70×10
90×10
110×12

Flat DB Flyes:
55×10
55×10
55×10

CG Bench Press:
145×10
165×10
185×10
205×10
225×10

Single-arm Reverse Tricep Pushdown:
30×12
30×12

OH BB Extension:
45×20
45×20

Wide-grip Pushdowns:
40×20
40×20
40×20

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

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

Duration: 50 minutes

4/18 – Deadlift

Elevated Conventional SLDL (standing on 4″ block):
135×10
225×5
315×3
405×3
495×3
405×5

CG Pulldown:
225×6
225×6
225×10

WG Pulldown:
200×6
200×6
200×6

Upright Cable Row:
40×12
40×12
40×12

Straight-bar Lat Pushdowns:
80×12
80×12
80×12
80×12
80×12

Lying Hamstring Curl:
125×8
150×6
170×6

Standing Cable Adduction:

23×10
23×10
23×10

Standing Cable Abduction:
23×10
23×10
23×10

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

Duration: 50 minutes

4/17 – Press – 3’s

6/10.

Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×10
130×8
150×5
180×3
205×3
230×4
155×10
155×10
155×10
155×10
155×12

Arnold Presses:
65×10
75×8
85×8

Strict Side Laterals:
25×10
25×10
25×12

Rear Delt Flye Machine:
110×10
140×8
170×7 (PR)

BB Curls:
45×20
45×20
45×20

OH Rope Extension:
30×10
30×10
30×10

Cable Pushdown:
30×10
30×10
30×10

Single-arm Underhand Pushdown:
13×10
13×10
13×10

JM Press:
50×10
70×10
90×10
110×10
45×20

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

Duration: 65 minutes

4/14 – Squat – 5’s

Wide-stance Squat:
45×20
135×10
225×5
225×5
315×5
380×5
435×5
495×10

Seated Leg Extensions:
325×12
325×12
325×12
325×12
325×12

Shrugs:
225×6
315×6
405×10
405×10
405×10

Hammer Chins:
bw ×10
+40×8
+75×4+2
+40×6
bw ×15

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

Duration: 50 minutes

4/13 – Bench – 5’s

Light load on triceps to rest elbow.

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
135×10
155×10
175×10
195×10
215×5
245×5
275×10
230×10 (narrower grip)

Paused Bench Press (narrow grip):
135×5
190×5
215×10
245×9

CG Bench Press:
165×10
185×8
205×8
225×10

Flat DB Bench Press:
70×10
90×10
110×10
110×10

Flat DB Flyes:
55×10
55×10
55×12

Wide-grip Pushdowns:
40×20
40×20
40×20

Upright Cable Rows:
40×12
40×12
40×12

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

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

Duration: 55 minutes