7/31 – Lower

9/10. Achy and beat up, but deads were still pretty decent. Not going to complain.

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

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

Hammer Chins:
bw ×10
bw ×10
bw ×10

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

Wide-grip Pulldown:
150× 10
150× 10
150× 10

CG Pulldown:
150× 10
150× 10
150× 10

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

Seated Leg Curls:
110×10
110×10
110×10
110×10
110×10

45-degree Hypers:
88×10
88×10
88×10

Hanging Leg Raises:
×10
×10
×10

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

Duration: 55 minutes

7/30 – Upper

10/10 overheads. Cruised on the rest.

Strict Military Press:
45×10
65×10
95×10
115×10
135×5
155×5
175×3
195×2
215×1
235×1
260×2 (PR)

Push Press:
280×2

Seated Strict Military Press (no back support, legs relaxed out front):
180×3
190×3
135×12

Strict L-Laterals:
15×12
15×12
15×12

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

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

BB Curls:
65×12
65×12
65×12
65×12
65×12

Seated Bicep Curl Machine:
50×12
62×12
62×12
62×12
62×12

Flat DB Squeeze Press:
45×10
45×10
45×10
45×10
45×10

Seated Pec Flye:
70×12
70×12
70×12
70×12
70×12

V-bar Pushdowns:
30×12
30×12
30×12

OH Rope Extensions:
30×12
30×12
30×12

Bench Dips:
×12
×12
×12

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

Duration: 60 minutes

7/27 – Squats – 5/3/1

10/10. Another good day for squats. Threw wraps on for a heavy single on zombie atg fronts and had a really easy 425 paused rep.

Zombie ATG Front Squat (training max: 395):
135×5
225×5
295×5
335×3
375×2 (paused)
405×1 (paused)
425×1 (paused+wraps)

SSB GMs:
265×3
285×3
295×3 (PR)
255×5

Pistol Box Squats:
bw × 10 (13″ box)
bw × 10 (13″ box)
bw × 8 (12″ box, box PR)

Single-leg Leg Extensions:
130×10
150×10
170×10
190×10
210×10

Seated Leg Curls:
190×8
190×8
190×8
190×8
190×8

Ab Wheel:
×10
×10
×12

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

Duration: 55 minutes

7/26 – Bench – 5/3/1

5/10. Elbow and shoulder not cooperating. CG bench was decent, rest was not.

Flat DB Squeeze Press:
35×10
45×10
55×10
85×6
100×6
65×10

CG Bench Press:
175×4
215×4
255×6

Incline Bench Press (training max: 330):
135×10
135×10
135×10

Seated Pec Flye:
170×10
100×10
100×10
100×10
100×10

Cable Crossover:
30×12
30×12
30×12
30×12
30×12

V-bar Pushdowns:
30×20
30×20
30×20
30×20
30×20

Wide-grip Pushdowns:
40×20
40×20
40×20
40×20
40×20

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

Duration: 35 minutes

7/24 – Deadlift – 5/3/1

9/10. Good pulls. Could have had another rep or two at 620, but speed was a bit slow.

Conventional Deadlift (training max: 660, reps deloaded):
135×5
225×5
315×3
405×2
495×5
560×3
625×2

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:
320×6
320×6
320×6

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

Hanging Leg Raises:
+10×10
+10×10
+10×10

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

Duration: 50 minutes

7/23 – Press – 5/3/1

10/10. Presses were great.

Strict Military Press (training max: 270):
45×10
45×10
45×10
80×10
100×10
120×8
140×8
160×5
180×5
200×5
230×3
255×3+1 (3 strict, 1 push press, PR)
275×3 (push press)

Seated Strict Military Press (no back support, legs relaxed out front):
170×6
170×6
170×6

Strict L-Laterals:
50×6
50×6
50×8

Strict Laterals (elbows locked):
30×8
30×8
35×8

Rear Delt Flye Machine:
140×6
140×6
140×6

BB Curls:
65×8
85×8
105×8
85×8
65×8

Seated Bicep Curl Machine:
75×8
87×8
112×8
125×8

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

Duration: 45 minutes

7/20 – Squats – 3’s

10/10. Squat day continues to be my favorite day.

Zombie ATG Front Squat (training max: 395):
135×5
225×5
275×3
315×3
355×5 (all reps paused)

SSB GMs:
270×6
270×6
270×6

Pistol Box Squats (finally measured boxes for proper height – 14″ was previously ’13″‘:
bw × 8 (14″ box)
bw × 8 (13″ box)
bw × 8 (13″ box) (PR – box height)

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

Seated Leg Curls:
170×8
170×8
170×8
170×8
170×8

Ab Wheel:
×10
×10
×12

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

Duration: 50 minutes

7/19 – Bench – 3’s

1/10 Inclines. 8/10 rest of workout. Really contemplating ditching inclines – they always feel like absolute shit regardless of setup/grip.

Incline Bench Press (training max: 330):
45×12
45×12
45×12
135×5
135×5
155×5
175×5
195×5
230×3
265×3
295×3

Flat DB Squeeze Press:
75×8
85×8
95×11-60×10

CG Bench Press:
165×6
205×6
245×6

Cable Crossovers:
30×10
40×10
50×10
60×10-30×10

V-bar Pushdowns:
50×20
50×20
50×20

OH Rope Extensions:
30×20
30×20
30×20

Bench Dips:
×20
×20
×20

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

Duration: 45 minutes

7/18 – Deadlift – 3’s

7/10.  Slow.

Conventional Deadlift (reps deloaded, training max: 660):
135×5
225×5
315×5
460×3
530×3
595×3

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

45-degree Hypers:
62×10
62×10
62×12

Wide-grip BB Rows:
295×6
295×6
295×8

Hammer Chins:
+20 ×8
+20 ×8
+20 ×8

Hanging Leg Raises:
×12
+3×12
+8×12

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

Duration: 45 minutes

7/17 – Press – 3’s

10/10. More great pressing.

Strict Military Press (training max: 270):
45×12
45×12
45×12
90×10
110×8
130×5
150×5
170×3
190×3
215×3
245×6 (PR, 5 strict reps + 1 push press)

Seated Strict Military Press (no back support, legs relaxed out front):
160×8
160×8
160×8

Strict L-Laterals:
45×8
45×8
45×8

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

Rear Delt Flye Machine:
120×8
120×8
120×8

BB Curls:
65×12
85×10
105×8
125×6

Seated Bicep Curl Machine:
75×12
87×10
100×8
112×8

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

Duration: 45 minutes