12/29 – Bench

8/10.

Paused Incline Bench Press:
135×5
155×5
175×5
195×5
245×5
245×5
245×5
245×5
245×5

Flat DB Flyes:
65×12
65×12
65×12

Pec Flye Machine:
170×10
177×10
184×10
191×10
198×10

Cable Crossovers:
30×10
40×10
50×10
60×10
76×12

OH BB Extensions:
75×12
75×12
75×12

OH DB Extensions:
75×12
75×12
75×12

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

Dips:
bw ×10
bw ×10
bw ×10

Standing Cable Crunches:
50×50

KB Halo Rotations:
44×25
44×25
44×25

Duration: 40 minutes

12/28 – Squats – ME

8/10. First time doing heavy high-bar ATG squats in a while, not bad.

ATG Squat (high-bar):
135×5
225×5
315×3
405×2
455×1
505×1
505×1

Lying Leg Curls:
100×12
100×12
100×12

Single-leg Leg Extensions:
50×12
50×12
50×12
50×12
50×12

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

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

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

Duration: 35 minutes

12/27 – Press – 3’s

8/10 – good presses. Solid form.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×8
155×5
175×3
195×3
225×3
245×5
225×3
195×5

L-Laterals:
35×12
35×12
35×12

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

OH Rope Extension:
45×12
45×12
45×12

V-bar Pushdown:
40×12
40×12
40×12

Single-arm Reverse Pushdown:
20×12
20×12
20×12

Wide-grip Pushdown:
75×12
75×12
75×12

Hanging Knee Raises:
bw ×50

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

Duration: 40 minutes

12/22 – Squat – DE

9/10. Squats felt great.

DE ATG Squat (high-bar):
225×2
245×2
265×2
285×2
305×2
325×2

DE Zombie ATG Front Squat:
225×2
245×2
265×2
285×2
305×2
325×2

DE SSB Squat:
255×2
275×2
295×2
315×2
335×2
355×2

Seated Leg Extensions:
210×10
210×10
210×10
210×10
210×10

Single-leg Seated Leg Extensions:
50×10
50×10
50×10
50×10
50×10

BB Shrugs:
225×10
315×10
405×10
495×10
585×10
585×10
585×10
495×10
405×10
315×10
225×10

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

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

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

Duration: 60 minutes

12/21 – Bench

8/10.

Paused Incline Bench Press:
45×20
45×20
45×20
135×5
155×5
175×5
195×5
240×5
240×5
240×8

Flat DB Bench Press:
110×10
110×10
110×15

CG Bench Press:
135×12
155×12
175×12
195×12
215×12

Incline DB Flyes:
45×12
45×12
45×12

Cable Crossovers:
30×12
40×12
50×12
60×12
70×15
50×20

OH BB Extensions:
45×12
45×12
45×12

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

Wide-grip Pushdowns:
50×12
50×12
50×12

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

Duration: 45 minutes

12/19 – Deadlift – ME

6/10.

Conventional Deadlift (reps deloaded):
135×5
135×5
135×5
225×5
315×3
405×2
495×1
545×2
545×2

SLDLs:
315×5
335×5
355×5
375×5
395×5

Underhand Pulldown:
150×8
175×8
200×8
225×8
200×8
175×8
175×8
175×8
150×8
150×12

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

Single-arm Cable Curls:
20×12
20×12
20×12
20×12
20×12

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

Duration: 40 minutes

12/18 – Press – 5’s

7/10. Good workout, but shoulders feeling tired. Restarted the training cycle with lower working sets.

Strict Military Press:
45×20
45×20
45×20
80×10
100×10
120×10
140×8
160×5
180×5
205×5
235×6
205×8

OH DB Presses:
60×10
60×10
60×15

Strict L-Laterals:
30×12
30×12
30×12

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
20×12
20×12

V-bar Pushdowns:
40×12
40×12
40×12

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

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

Duration: 45 minutes

12/14 – Squat – ME

10/10. Great squatting today.

Wide-stance Squat:
135×5
135×5
135×5
225×5
315×3
405×2
480×1
545×1
600×2

ATG Zombie Front Squats:

280×1
330×1
430×1
480×1 (PR)

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

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

OH Cable Curl:
23×12
30×12
40×12

Rope Hammer Cable Curl:
50×12
70×12
80×12

Shrugs:
225×10
315×10
405×10
495×10
495×10
495×10
495×10
495×10
405×10
315×10
225×10

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

Duration: 70 minutes

12/13 – Incline – ME

9/10.

Paused Incline Bench Press:
45×20
45×20
45×20
135×5
155×5
175×5
195×5
215×5
235×3
255×1
285×1
305×1
325×1
275×6

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

Flat DB Bench Press (superset behind neutral grip):
100×10
100×10
100×5-6

Cable Crossovers:
30×10
40×10
50×10
60×10
73×12 (PR)
50×15
40×20

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

Seated Tricep Extension Machine:
100×12
100×12
100×12

Pushdowns:
40×12
50×12
60×12
70×12
80×12

Hanging Scapular Retractions:
+30×12
+30×12
+30×12
bw ×12

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

Duration: 45 minutes

12/12 – Deadlift – ME

8/10. Decent deads.

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

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

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

BTN Pulldown (focus on contraction):
150×5
150×5
150×5
150×5
150×5

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

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

DB Hammer Curls:
45×10
45×10
45×10
45×10
45×10

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

Duration: 50 minutes