8/31 – Incline – ME

8/10. decent.

Incline Bench Press:
135×10
135×10
135×10
175×10
200×10
225×5
265×5
305×3
335×1

Flat DB Bench Press:
100×10
100×10
100×10
100×10
100×15

Cable Crossovers:
30×25
30×25
30×25

Seated Chest Press (neutral grip):
150×12
150×12
150×12

Wide-grip Pushdowns:
75×12
75×12
75×12

Hanging Scapular Retractions:
+15×10
+15×10
+15×12

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

Duration: 50 minutes

8/29 – Deadlift – ME

3/10. Back was fried.

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

Conventional SLDL:
405×5
315×5

WG Pulldown (deep rom):
150×10
175×10
175×10
175×10
175×10

Single-arm Seated Bicep Curl:
50×10
50×10
50×10

Rope Hammer Curls:
30×20
40×20
50×20
30×20
30×20

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

Duration: 30 minutes

8/28 – Press – ME

10/10. Push presses felt solid despite taking last week off.

Push Press:
45×20
45×20
45×20
95×10
115×10
135×3
165×3
195×3
225×1
250×1
275×1
300×1
275×3
275×2

Strict Military Press:
185×10
185×10
185×10

Arnold Presses:
70×8
70×8
70×8

Strict Side Laterals:
30×12
30×12
30×12

Rear Delt Flye Machine:
80×12
80×12
80×12

OH BB Extension:
45×20
45×20

Cable Pushdown:
40×20
40×20

Rope Face Pulls:
40×20
60×20
80×20

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

Duration: 40 minutes

8/21 – Press – ME/Deload

8/10. Pushed militaries, deloaded the rest. PR but wasn’t the best day for presses.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×8
155×5
175×3
195×3
220×1
245×1
265×1 (PR) + 1 push press
285×2 (push press)
180×10
180×10
180×10

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

Rear Delt Laterals:
20×12
20×12
20×12

OH BB Extension:
45×12
45×12
45×12

Rope Pushdown:
30×12
30×12
30×12

Wide-grip Pushdown:
37×12
37×12
37×12

Rope Face Pulls:
30×12
30×12
30×12

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

Duration: 45 minutes

8/18 – Squat – DE

9/10. achy hips on wide-stance squats, but atg squats were stellar.

DE Wide-stance Squat:
235×2
255×2
275×2
295×2
315×2
335×2
355×2
375×2
395×2
415×2

DE Paused ATG Squat (high-bar):
415×2
395×1
375×1
355×1
335×1
315×1
295×1
275×1
255×1
235×5

Hammer Chins:
bw ×10
+40×6
+40×6
+40×6
+20×8
+20×8

BB Curls (various grips):
45×20
45×20
45×20
45×20
45×20

Seated Bicep Curl Machine:
100×10
125×10
150×10
125×10
100×10

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

Duration: 50 minutes

8/17 – Bench

4/10. Another lackluster thursday upper session.

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
155×10
175×10
195×10
215×10
235×6
255×6
275×6
255×6
235×10

Flat DB Bench Press:
85×12
85×12
85×12

Pec Flye Machine:
130×12
150×12
170×12

Incline DB Flyes:
50×12
50×12
50×12

BTN Pulldowns
150×12
150×12
150×12
150×12
150×12

OH BB Extensions:
45×12
65×12
65×12
65×12
65×12
45×12

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

Duration: 45 minutes

8/15 – Deadlift – ME/DE

8/10. Not bad.

Deadlift:
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×2
635×1
655×2

Conventional Deadlift:
315×3
315×3
315×3
315×3
315×3
315×3
365×1
415×1
465×1
515×1

Extra-close CG Pulldown (long rom):
175×6
200×6
200×6
200×6
200×6
200×6
175×6

Rope Face Pulls:
60×20
60×20
60×20

Wide-grip Lat Pushdowns:
75×12
75×12
75×12

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

Duration: 60 minutes

8/14 – Press – 3’s

Killed militaries today, 10/10. Cruised on assistance.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×8
135×5
155×5
175×3
205×3
230×3
255×4 (PR) + 1 push press
180×10
180×10
180×10
180×10
180×13

Arnold Presses:
70×8
70×8
70×8

Strict Side Laterals:
30×12
30×12
30×12

Rear Delt Laterals:
35×12
35×12
40×12

OH Cable Extension:
30×20
30×20
30×20

Cable Pushdown:
30×20
30×20
30×20

Single-arm Reverse Pushdown:
13×20
13×20
13×20

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

Duration: 60 minutes

8/11 – Squat – DE

7/10. Good.

ATG Squat (high bar):
135×5
225×3
245×3
265×3
285×3
305×3
325×3
345×3
365×3
385×3
405×3
385×3
365×3
345×3
325×3
305×3
285×3
265×3
245×3
225×5

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10

Seated Bicep Curl:
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10

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

Duration: 45 minutes

8/10 – Bench

3/10. Pretty dreadful pressing. No strength/energy.

Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
205×10
230×8
250×8
250×8
250×8
230×8

Flat DB Bench Press:
100×10
100×10
100×12

Flat DB Flyes:
60×10
60×10
60×10

Incline DB Flyes:
40×12
40×12
40×12
40×12
40×12

BTN Pulldowns
150×10
150×10
150×10
150×10
150×10

Wide-grip Lat Pushdowns:
87×10
87×10
87×10

OH Rope Extensions:
30×20
30×20
30×20

Rope Pushdowns:
30×20
30×20
30×20

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

Duration: 45 minutes