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

12/11 – Press – ME

9/10. Good energy and strength.

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
280×1  (push press)
300×1  (push press)
200×12

L-Laterals:
25×12
45×8
65×6

Rear Delt Laterals:
25×12
45×8
65×6

Rear Delt Machine:
90×12
110×10
130×10

OH BB Extension:
75×12
85×12
85×12

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:
44×25
44×25
44×25

Duration: 50 minutes

12/6 – Squats and Bench

8/10. Nice combined session. Gym just got a safety squat bar, so this was my first time messing with it.

SSB Paused ATG Squat:
160×8
250×3
340×3
340×3
340×3
340×3
340×3

Paused Incline Bench Press:
135×5
155×5
175×5
195×5
235×5
235×5
235×5
235×5
235×5

Flat DB Flyes:
60×12
60×12
60×12

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

Cable Crossovers:
30×10
40×10
50×10
60×10
70×12

OH BB Extensions:
75×12
75×12
75×12

OH DB Extensions:
75×12
75×12
75×12

Wide-grip Pushdowns:
87×12
87×12
87×12

Dips:
bw ×10
bw ×10
bw ×10

Snatch-grip BB Shrugs:
225×10
315×10
405×10
405×10
405×10
315×10
225×10

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

Hammer Chins:
bw ×20

KB Halo Rotations:
44×25
44×25
44×25

Duration: 75 minutes

12/5 – Deadlift – 3’s

8/10 – fast, easy deads.

Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×3
450×3
505×3
585×3

Extra-close CG Pulldown (long rom):
150×6
175×6
175×6
175×6
150×10

Wide-grip BB Rows:
315×6
315×6
225×10
225×10
225×10

Rope Cable Hammer Curls:
40×12
50×12
60×12
70×12
80×12
60×12
50×12
40×12

Lying Leg Curls:
100×6
125×6
150×6
125×6
100×10

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

Duration: 50 minutes

12/4 – Press – 3’s

7/10 – OK presses. Too much leg drive on the top set so I think next cycle will have the numbers dialed back a bit to refocus on form.

Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×10
130×8
150×5
170×3
190×3
225×3
250×3
270×3
195×10
195×10

L-Laterals:
35×12
35×12
35×12

Rear Delt Laterals:
35×12
35×12
35×12

OH Rope Extension:
60×12
60×12
60×12

Cable Pushdown:
63×12
63×12
63×12

Reverse Pushdown:
40×12
60×12
60×12

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

Duration: 45 minutes

12/1 – Squat – DE

8/10. Fast squats.

DE Wide-stance Squat:
225×2
245×2
265×2
285×2
305×2
325×2

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

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

Seated Leg Extensions:
130×10
150×10
170×10
190×10
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
495×10
495×10
405×10
315×10
225×10

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

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

OH Cable Curls:
20×12
30×12
30×12

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

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

Duration: 55 minutes