6/29 – Lower

10/10. Great session. Strong pulls. Feels good to pull 700 again. First time pulling sumo in almost 3 months, and only second time in the last 6 months.

Deadlift (reps deloaded):
135×5
135×5
225×5
315×3
405×2
495×1
585×1
675×1
700×2

SLDL:
430×2
480×2
530×3 (PR)

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
330×3
330×3
330×3

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

Hammer Chins:
bw ×10
bw ×10
bw ×10

DB Shrugs:
50×10
50×10
50×10
75×10
75×10

Pistol Box Squats:
bw × 10 (13″ box)
bw × 12 (15″ box)
bw × 10 (13″ box)

Single-leg Leg Extensions:
125×10
125×10
125×10
125×10
125×10

Seated Leg Curls:
100×10
100×10
100×10
100×10
100×10

Ab Wheel:
×10
×10
×12

Hanging Leg Raises:
×10
×10
×10

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

Duration: 90 minutes

6/28 – Upper

9/10. Only two sessions this week so combining upper and lower workouts, mixing some ME and light work together.

Strict Military Press:
45×10
75×10
95×10
115×5
135×5
155×5
175×3
195×1
215×1
215×1
235×1
255×1 (PR)

Push Press:
275×2

Seated Strict Military Press (no back support, legs relaxed out front):
175×3
185×3
200×3 (PR)
215×1 (PR)

Strict L-Laterals:
25×12
25×12
25×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Delt Flye Machine:
70×12
70×12
70×12

BB Curls:
65×12
85×12
85×12
85×12

Seated Bicep Curl Machine:
87×12
87×12
87×12
87×12

Incline Bench Press :
185×5
205×3
225×3
245×3
265×3
285×3

Flat DB Squeeze Press:
100×4
100×4
100×6

Seated Pec Flye:
100×12
100×12
100×12
100×12

V-bar Pushdowns:
50×12
50×12
50×12

OH Rope Extensions:
30×12
30×12
30×12

Bench Dips:
×20
×20
×20
×20

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

Duration: 75 minutes

6/21 – Squats – 5/3/1

10/10. Excellent.

Zombie ATG Front Squat (training max: 385):
135×5
225×5
290×5
330×3 (all reps paused)
365×1 (paused)
385×1 (paused)
405×1 (paused)

SSB GMs:
265×3
285×3
295×3 (PR)
255×5

Pistol Box Squats:
bw × 10 (13″ box)
bw × 10 (13″ box)
bw × 10 (13″ box)

Single-leg Leg Extensions:
125×10
145×10
165×10
185×10
205×10

Seated Leg Curls:
100×15
120×15
120×15
120×15
120×15

Ab Wheel:
×10
×10
×12

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

Duration: 50 minutes

6/20 – Bench – 5/3/1

8/10. Decent inclines.

Incline Bench Press (training max: 325):
45×12
45×12
45×12
135×5
135×5
155×5
175×5
195×5
245×5
275×3
310×2
225×10

Flat DB Squeeze Press:
80×6
100×6
100×7-60×10

CG Bench Press:
170×4
210×4
250×4

Seated Pec Flye:
170×8
170×8
170×8
170×8

V-bar Pushdowns:
50×20
50×20
50×20
50×20
50×20

Bench Dips:
×20
×20
×20
×20

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

Duration: 45 minutes

6/19 – Deadlift – 5/3/1

10/10. Great pulls today. Fast, strong.

Conventional Deadlift (training max: 650, reps deloaded):
135×5
225×5
315×3
405×2
490×5
555×3
620×3 (PR)

SLDL:
425×2
475×2
525×3 (PR)

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
325×3
325×3
325×3

Wide-grip BB Rows:
315×6
315×6
315×6

Hammer Chins:
bw ×10
bw ×10
bw ×10

Hanging Leg Raises:
×12
×12
×12

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

Duration: 50 minutes

6/18 – Press – 5/3/1

8/10. Presses felt pretty good.

Strict Military Press (training max: 265):
45×10
45×10
45×10
80×10
100×10
120×8
140×8
160×5
180×5
200×5
225×3
250×2+1 (2 strict, 1 push press)

Seated Strict Military Press (no back support, legs relaxed out front):
165×6
165×6
165×8

Strict L-Laterals:
45×6
45×6
45×6

Strict Laterals (elbows locked):
25×8
25×8
25×8

Rear Delt Flye Machine:
130×6
130×6
130×6

BB Curls:
65×8
85×8
105×8
85×8

Seated Bicep Curl Machine:
75×8
87×8
100×8
87×8

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

Duration: 45 minutes

6/15 – Squats – 3’s

9/10. Nice squatting. Pushing pistols lower, right leg definitely struggling while the left leg is totally fine.

Zombie ATG Front Squat (training max: 385, top set reps paused):
135×10
225×5
270×3
310×3
345×5

SSB GMs:
265×6
265×6
265×6

Pistol Box Squats:
bw × 10 (13″ box)
bw × 10 (13″ box)
bw × 10 (15″ box)

Single-leg Leg Extensions:
90×10
110×10
130×10
150×10
170×10

OH Bicep Curls:
30×10
30×10
30×10
30×10
30×10

Rope Face-Pulls:
50×10
60×10
60×10
60×10
60×10

Ab Leg Extensions:
×20
×20
×20

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

Duration: 45 minutes

6/14 – Bench – 3’s

6/10. Pressing feeling off.

Incline Bench Press (training max: 325):
45×12
45×12
45×12
135×5
135×5
155×5
175×5
195×5
230×3
260×3
295×3

Flat DB Bench Press:
110×6
110×6
110×6

Flat DB Squeeze Press:
70×8
70×8
70×12

CG Bench Press:
155×6
195×6
235×6

Cable Crossovers:
50×10
50×10
50×10
50×10
50×10

Cable Pushdowns:
30×10
30×10
30×10

Underhand Cable Pushdowns:
30×10
30×10
30×10

Seated Tricep Extension Machine:
50×10
50×10
50×10

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

Duration: 45 minutes

6/12 – Deadlift – 3’s

8/10. Feeling like crap from a vaccine shot, but managed to get the deads done. Workout clicked pretty well despite.

Conventional Deadlift (reps deloaded, training max: 650):
135×10
225×5
315×3
455×3
520×3
585×3

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
295×3
295×3
295×3

Wide-grip BB Row:
295×6
295×6
295×6

Wide-grip Pulldown:
250×6
250×6
250×6

45-degree Hyper Extensions:
+44 ×10
+44 ×10
+62 ×10

Ab Leg Extensions:
bw ×20
bw ×20
bw ×20

Ab Roll-outs:
×10
×10
×10

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

Duration: 40 minutes

6/11 – Press – 3’s

8/10. Shoulder aches, must have slept weird. Presses were OK.

Strict Military Press (training max: 265):
45×12
45×12
45×12
85×10
105×10
125×8
145×5
165×3
185×3
210×3
240×4

Seated Strict Military Press (no back support, legs relaxed out front):
155×8
155×8
155×8

Strict L-Laterals:
40×8
40×8
40×8

Strict Laterals (elbows locked):
20×12
20×12
20×12

Rear Delt Flye Machine:
110×10
110×10
110×12

OH Rope Extensions:
50×10
50×10
50×10

Rope Pushdowns:
50×10
50×10
50×10

OH DB Tricep Extensions:
50×12
50×12
50×12

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

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

Duration: 40 minutes