8/20 – Press – 5/3/1

7/10. Not too great. Got the 260 strict single target, but my elbow was really acting up. Probably going to have to take it easy for a few weeks on presses.

Strict Military Press (training max: 275):
45×10
45×10
45×10
85×10
105×10
125×8
145×5
165×5
185×5
205×5
235×3
260×1+1 (1 strict, 1 push press, PR)

Seated Strict Military Press (no back support, legs relaxed out front):
175×6
175×4
175×4

Strict L-Laterals:
50×6
50×6
50×8

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

Rear Delt Flye Machine:
150×6
150×6
150×6

BB Curls:
65×8
85×8
105×8
85×8
65×8

Seated Bicep Curl Machine:
75×8
87×8
100×8
112×8
125×8

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

Duration: 45 minutes

8/17 – Squats – 3’s

9/10 only because energy was low. Easy squats.

Zombie ATG Front Squat (training max: 405):
135×5
225×3
285×3
325×3
365×4 (all reps paused)

SSB GMs:
275×6
275×6
275×6

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

Seated Leg Curls:
180×8
180×8
180×8
180×8
180×8

DB Shrugs:
150s ×10
150s ×10
150s ×10
150s ×10
150s ×10

Ab Wheel:
×10
×10
×12

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

Duration: 45 minutes

8/16 – Upper

8/10.

Flat DB Bench (superset with flat db squeeze press):
60×8
60×8
60×8
60×8

Flat DB Squeeze Press:
60×8
60×8
60×8
60×8

Incline DB Bench (superset with incline db squeeze press):
60×8
60×8
60×8
60×8

Incline DB Squeeze Press:
60×8
60×8
60×8
60×8

CG Bench Press:
170×6
210×6
250×3

Cable Crossovers:
40×8
40×8
40×8
40×8
40×8

Flat DB Flyes:
45×8
45×8
45×8
45×8
45×8

Rope Pushdowns:
30×20
30×20
30×20

OH Rope Extensions:
30×12
30×12
30×12

Single-arm Underhand Pushdowns:
17×20
17×20
17×20
17×20
17×20

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

Duration: 50 minutes

8/14 – Deadlift – 3’s

8/10. Low energy from fasting, deads were kind of slow, but still easy.

Conventional Deadlift (reps deloaded, training max: 670):
135×5
225×3
315×3
405×3
470×3
535×3
605×3

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
300×3
300×3
300×3

45-degree Hypers:
120×10
160×10
160×12

BTN Pulldowns:
125×10
125×10
125×10

Hammer Chins:
+20 ×8
+20 ×8
+20 ×8

Hanging Leg Raises:
+5×10
+5×10
+5×10

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

Duration: 50 minutes

8/13 – Press – 3’s

10/10. Nice presses.

Strict Military Press (training max: 275):
45×12
45×12
75×12
95×10
115×8
135×5
155×5
175×3
195×3
220×3
250×5 (PR, 4 strict reps + 1 push press)

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

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:
75×12
95×10
115×8
135×8

Seated Bicep Curl Machine:
75×12
87×10
100×8
125×10

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

Duration: 50 minutes

8/10 – Squats – 5’s

9/10. Got a bit light-headed from my longer fasts this week between workouts, but squats were still easy.

Zombie ATG Front Squat (training max: 405):
135×10
225×3
265×5
305×5
345×6 (paused reps)

SSB GMs:
240×10
240×10
240×10

Single-leg Leg Extensions:
65×10
65×10
65×10
65×10
65×10

Seated Leg Curls:
150×10
170×10
190×10
210×10
210×10

DB Shrugs:
150×10
150×10
150×10
150×10
150×10

Ab Wheel:
×10
×10
×12

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

Duration: 55 minutes

8/9 – Upper

8/10. Achy shoulder, elbow getting better. Decent light, but moderately intense session.

Incline DB Bench (superset with incline db squeeze press):
40×10
40×10
40×10
40×10

Incline DB Squeeze Press:
40×10
40×10
40×10
40×10

Flat DB Bench (superset with flat db squeeze press):
40×10
40×10
40×10
40×10

Flat DB Squeeze Press:
40×10
40×10
40×10
40×10

CG Bench Press:
160×8
200×8
240×5

Cable Crossovers:
30×10
30×10
30×10
30×10
30×10

Flat DB Flyes:
35×10
35×10
35×10
35×10
35×10

V-bar Pushdowns:
30×20
30×20
30×20

OH Rope Extensions:
30×12
30×12
30×12

Underhand Pushdowns:
30×12
30×12
30×12
30×12
30×12

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

Duration: 40 minutes

8/7 – Deadlift – 5’s

7/10. Low energy, slow pulls.

Conventional Deadlift (reps deloaded, training max: 665):
135×5
225×5
315×5
430×5
500×5
565×5

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
265×3
265×3
265×3

SLDL:
340×5
360×5
380×5

Wide-grip BB Rows:
270×10
270×10
270×10

Hammer Chins:
+10 ×10
+10 ×10
+10 ×10

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

CG Pulldowns:
150×10
150×10
150×10

Rope Lat Pushdowns:
30×12
30×12
30×12
30×12
30×12

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

Duration: 60 minutes

8/6 – Press – 5’s

8/10. Decent presses despite recovering from a migraine yesterday.

Strict Military Press (training max: 275):
45×12
45×12
45×12
80×10
100×10
120×8
140×5
160×5
180×5
205×5
235×6 (PR)

Seated Strict Military Press (no back support, legs relaxed out front):
155×10
155×10
155×10

Strict L-Laterals:
35×12
35×12
35×12

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

Rear Laterals:
30×12
30×12
30×12

BB Curls:
65×12
85×10
105×8
125×6

Preacher Curls:
45×12
45×12
45×12
45×12

Plate Hammer Curls:
45×12
45×12
45×12
45×12
45×12

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

Duration: 50 minutes