1/30 – Deadlift – Deload

Nice deload.

BTN Pulldowns:
×12 ×3

WG Pulldowns:
×12 ×3

CG Pulldowns:
×12 ×5

Seated Lat Row (neutral grip):
×12 ×3

Seated Lat Row:
×12 ×3

Lying Leg Curl:
×12 ×5

Cable Abduction:
×12 ×3

Rope Hammer Curls:
×12 ×5

Single-arm Cable Curls:
×12 ×5

OH Cable Curls:
×12 ×3

Band Pull-Aparts:
red ×25 ×3

Duration: 30 minutes

1/29 – Press – Deload

Quick light, deload session.

OH DB Presses:
×12 ×3

Strict L-Laterals:
×12 ×3

Rear Delt Flye Machine:
×12 ×3

Rear Delt DB Laterals:
×12 ×3

Front BB Lateral Raises:
×12 ×3

OH Rope Extension:
×12 ×3

Single-arm Cable Extensions:
×12 ×3

Cable Pushdowns:
×12 ×3

Wide-grip Pushdowns:
×12 ×3

Cable Face Pulls:
×12 ×3

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

Duration: 18 minutes

1/26 – Squat – ME

10/10. More solid squats. Slow start, but ended strong. Zombie front squats were tough today…just about blacked out on the top set, but big pr.

Wide-stance Squat:
135×10
135×10
225×5
315×3
405×2
495×1
560×1
610×2

Zombie Front Squats:

225×1
315×1
405×1
495×1 (PR)

DB Shrugs (hold at top, full scapular retraction):
50×10
50×10
50×10
50×10
50×10

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

Ab Roll-outs (kneeling):
bw ×10
bw ×10
bw ×10

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

Duration: 70 minutes

1/25 – Bench

8/10 – nice session; skipped tricep work.

DB Bench:
65×10
65×10
65×10

Neutral-grip DB Bench:
65×10
65×10
65×10

Neutral-grip DB Bench (dbs together):
65×10
65×10
65×10
65×10
65×10

Incline DB Bench:
65×10
65×10
65×10
65×10
65×10

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

Cable Crossovers:
30×10
40×10
50×10
60×10
70×10
80×12 (PR)
40×12
30×12

Upwards Cable Crossovers:
20×12
20×12
20×12
20×12
20×12

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

Duration: 45 minutes

1/24 – Deadlift – ME

10/10. Great deadlifts today. Strong and smooth.

Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×2
495×1
585×1
620×2
565×3

Wide-grip BB Row:
225×10
225×10
225×10
225×10
225×12

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

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: 45 minutes

1/23 – Press

9/10. Still cruising on presses for the elbows/tris.

Seated Shoulder Press Machine:
100×12
100×12
100×12
50×12
50×12
50×12

Seated Shoulder Press Machine (neutral grip):
100×12
100×12
100×12
50×12
50×12
50×12

L-Laterals:
25×12
45×8
65×6

Rear Delt Laterals:
25×12
45×8
65×8

Rear Delt Machine:
90×12
110×10
130×8
70×12
70×12

OH Rope Extension:
50×12
50×12
50×12

V-bar Pushdown:
50×12
50×12
50×12

Wide-grip Pushdown:
100×12
80×12
60×12
40×12

Rope Face Pulls:
80×20
80×20
80×20
50×20
50×20

KB Halo Rotations:
44×25
44×25
44×25

Duration: 30 minutes

1/19 – Squats – ME

8/10 – squats feeling nice.

ATG Squat (high-bar):
135×5
225×5
315×3
405×2
455×1
505×1
525×1

Single-leg Leg Extensions:
70×10
70×10
70×10
70×10
70×20

OH Bicep Curls:
20×12
20×12
20×12
20×12
20×12

Rope Hammer Curls:
40×12
40×12
40×12
40×12
40×12

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×20

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

Duration: 45 minutes

1/18 – Bench

8/10 – nice session; still taking it easy on the elbows/tris.

DB Bench:
65×10
65×10
65×10

Neutral-grip DB Bench:
65×10
65×10
65×10

Neutral-grip DB Bench (dbs together):
65×10
65×10
65×10

Incline DB Bench:
65×10
65×10
65×10

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

Cable Crossovers:
30×10
40×10
50×10
60×10
70×15
40×15
30×15

Upwards Cable Crossovers:
20×10
30×10
20×10
20×10
20×10

OH BB Extensions:
45×20
45×20
45×20

OH DB Extensions:
65×12
65×12
65×12

Wide-grip Pushdowns:
57×12
57×12
57×12

Bench Dips:
bw ×20
bw ×20
bw ×20

KB Halo Rotations:
44×25
44×25
44×25

Duration: 45 minutes

1/16 – Deadlift – ME

10/10. Deads felt great.

Deadlift (all reps from a stop, wider sumo):
135×5
225×5
315×5
405×3
495×2
585×1
635×1
660×1
675×1
585×1

SLDL (all reps from a stop):
405×3
455×3
455×3

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:
37×12
37×12
37×12
37×12
37×12

Reverse Bicep Curl Machine:
37×12
37×12
37×12

DB Hammer Curls:
45×10
45×10
45×10
45×10
45×15

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

Duration: 60 minutes

1/15 – Press

Quick, easy session.

Strict Military Press:
45×20
135×10
135×10
135×10
135×10
135×10

L-Laterals:
35×12
35×12
35×12

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

Iron Cross Laterals:
25×12
25×12
25×12

OH Rope Extension:
30×12
30×12
30×12

V-bar Pushdown:
30×20
30×20
30×20

Reverse Pushdown:
20×12
20×12
20×12

Wide-grip Pushdown:
40×12
40×12
40×12

Cable Upright Rows:
40×12
40×12
40×12

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

Duration: 25 minutes