11/30 – Bench

8/10. Paused full-rom inclines feeling really solid.

Paused Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
195×10
235×8
235×8
235×8

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

CG Bench Press:
135×12
155×12
175×12
195×12
175×12
155×12
135×12

Incline DB Flyes:
45×12
45×12
45×12

Cable Crossovers:
30×12
40×12
50×12
60×12
70×12
40×20

OH BB Extensions:
45×12
65×12
85×12

Seated Tricep Extensions:
75×12
87×12
87×12

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

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

Duration: 55 minutes

11/28 – Deadlift – ME

6/10.

Conventional Deadlift (reps deloaded):
135×5
135×5
225×5
315×3
405×2
495×1
585×1
585×1

SLDLs:
315×6
315×6
315×6
315×6
315×6

Underhand BB Rows:
225×6
225×6
225×6
225×6
225×6

Extra-close CG Pulldown (long rom):
150×6
175×6
175×6
175×6
175×6

Rope Cable Hammer Curls:
40×12
50×12
50×12
50×12
50×12

Concentration Curls:
40×10
40×10
40×10
40×10
40×10

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

Duration: 50 minutes

11/27 – Press – 5’s

5/10. Weak from the holiday rest.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×8
155×5
175×5
200×5
225×5
250×5
195×10
195×10
205×5

Arnold Presses:
60×10
60×10
60×12

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

Rear Delt Flye Machine:
100×12
100×12
100×12

OH Rope Extensions:
40×12
40×12
40×12

Single-arm Cable Extensions:
20×12
30×12
30×12

V-bar Pushdowns:
50×12
50×12
50×12

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

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

Duration: 55 minutes

11/21 – Lower

Nice lower deload.

ATG Zombie Front Squats:
135×10
225×5
225×5
225×5

Paused ATG Squat (high-bar):
225×3
315×3
405×3

Seated Leg Extension:

125×10
125×10
125×10
125×10
125×10

Lying Leg Curl:
50×10
50×10
50×10
50×10
50×10

Standing Cable Abduction:
20×10
20×10
20×10

Seated Bicep Curl Machine:
50×10
50×10
50×10

Seated Bicep Reverse Curl Machine:
37×10
37×10
37×10

DB Curl:
20×10
20×10
20×10

DB Hammer Curl:
25×10
25×10
25×10

Seated DB Shrugs:
40×10
40×10
40×10
40×10
40×10
40×10

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

Duration: 35 minutes

11/20 – Upper

Quick upper body workout.

Strict Military Press:
45×20
65×10
85×10
105×10
125×10
145×30

Arnold Presses:
40×10
40×10
40×10

Rear Laterals:
40×10
40×10
40×10

Bench Press:
135×10
155×10
175×10

CG Bench Press:
135×10
155×10
175×10

Cable Crossovers:
30×10
30×10
30×10
30×10
30×10

Pec Flye Machine:
70×10
70×10
70×10
70×10
70×10

OH Rope Extensions:
30×10
30×10
30×10

Single-arm Cable Pushdowns:
20×10
30×10
30×10

Dips:
bw ×10
bw ×10
bw ×10

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×15

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

Duration: 35 minutes

11/17 – Squat – ME

8/10. Pretty good squats.

Wide-stance Squat:
135×5
225×5
315×3
405×2
475×1
540×1
595×2

ATG Zombie Front Squats:

275×1
325×1
425×1
475×1 (PR)

Single-arm Seated Bicep Curl Machine:
37×12
37×12
37×12
37×12
37×12

OH Cable Curl:
20×20
23×20
23×20

Rope Hammer Cable Curl:
50×12
50×12
50×12

Shrugs:
225×6
315×6
405×6
495×6
555×6

Wide-grip Shrugs:
225×6
315×6
405×6
495×6
555×6

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

Duration: 70 minutes

11/16 – Incline – ME

9/10. Good energy, feeling strong. Full rom on inclines still feeling great.

Paused Incline Bench Press:
45×20
45×20
45×20
135×5
155×5
175×5
195×5
215×3
235×1
255×1
280×1
300×1
320×1
275×3

Flat DB Bench Press (neutral grip):
100×10
100×10
100×10

Flat DB Bench Press (superset behind neutral grip):
100×10
100×10
100×10

Cable Crossovers:
30×10
40×10
50×10
60×10
70×12 (PR)
50×15
40×20

Single-arm Cable Extensions:
20×12
30×12
40×12

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

Pushdowns:
40×12
40×12
40×12

Hanging Scapular Retractions:
+25×10
+25×10
+25×10
bw ×10

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

Duration: 40 minutes

11/14 – Deadlift – ME

8/10. Deads weren’t bad for not pulling heavy in quite a while.

Deadlift (all reps from a stop):
135×5
225×5
315×3
405×2
495×1
585×1
635×1
635×2

Elevated SLDL (standing on 4″ box):
315×5
315×5
315×5

WG Pulldown (focus on contraction):
150×5
175×5
175×5
175×5
175×5
150×5
150×5
150×5
150×5
150×5

Single-arm Seated Bicep Curl:
50×10
37×10
37×10
37×10
37×10

Single-arm Cable Curl:
20×10
23×10
23×10

Rope Hammer Curls:
50×12
50×12
50×12
50×12
50×12

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

Duration: 55 minutes

11/13 – Press – ME

7/10 – achy core/hams/glutes from squats Friday.

Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×10
130×8
150×5
170×3
190×3
210×1
235×1
255×1
280×1 (PR) + 1 push press
195×12

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

Rear Delt Laterals:
25×12
25×12
25×12

Rear Delt Machine:
90×12
100×12
110×12

OH BB Extension:
70×12
70×12
70×12

Rope Pushdown:
50×12
50×12
50×12

Wide-grip Pushdown:
100×10
75×15
50×30

Rope Face Pulls:
80×20
80×20
80×20

KB Halo Rotations:
35×25
35×25
35×25

Duration: 50 minutes

11/10 – Squat – DE

8/10. Decent squats.

DE Wide-stance Squat:
240×2
260×2
280×2
300×2
320×2
340×2
360×2
380×2
400×2
420×2

DE Paused ATG Squat (high-bar):
420×2
400×1
380×1
360×1
340×1
320×1
300×1
280×1
260×1
240×5

BB Shrugs:
225×6
315×6
405×6
405×6
405×6
405×6
405×6
405×6
315×6
225×6

BB Curls:
45×12
65×12
85×12
105×12
125×12
145×12
125×12
105×12
85×12
65×12
45×20

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

Duration: 55 minutes