1/18 – Squat – ME

10/10. Squats starting to feel ‘normal’ again. 600 is around the corner.

Squats (low-bar, parallel):
135×10
225×5
315×5
405×3
495×1
545×1
585×1

ATG Zombie Front Squat:
225×20

Lying Hamstring Curl:
137×15-5-3

DB Shrugs:
120s ×50

Extra CG Pulldown:
250×12-5-4

Cable Face Pulls:
100×50-16-20

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

Abs: 
×10×3

Duration: 50 minutes

1/17 – Floor Press – 3’s

10/10. Strong all around.

Floor Presses (training max: 330):
135×10
185×10
185×10
235×3
265×3
300×10
235×12

CG Bench Press:
255×8-5-4

Flat DB Squeeze Press:
90×14-4-3

Flat DB Flyes:
50×27

Cable Crossovers:
100×17-8-6

V-bar Pushdowns:
70×75-20-20

OH Rope Extensions:
60×20-15-12

Bench Dips:
×30-15-12

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

Abs:
×10×6

Duration: 50 minutes

1/15 – Deadlift – ME

10/10. Good deads. RP work really improving my cardio/recovery time.

Deadlift (reps deloaded):
135×10
225×5
315×3
405×2
495×1
585×1
605×2
605×2
605×2

GHRs:
purple band ×8-5-4 (PR)

Wide-grip Pulldowns (neutral grip):
250×13-5-4

Hammer Chins:
bw ×14-5-4

Straight-arm Lat Pushdowns:
200×12-6-5

Seated Cable Row:
250×12-7-5

Abs:
×20×6

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

Duration: 50 minutes

1/14 – Press – 3’s

10/10. Second week doing the rest paused assistance – definitely getting used to it. Killed overheads despite feeling a bit off/tired.

Strict Military Press (training max: 270):
45×30
75×10
95×10
115×8
135×6
155×5
195×3
220×3
245×8 (PR)

Seated DB Press:
80×13-4-3

Strict L-Laterals:
70×8-4-4

Rear Delt Flye Machine:
130×14-7-7

BB Curls:
85×19-9-7

Preacher Curls:
75×15-7-6

Plate Hammer Curls:
45×35

OH Cable Curls:
20×25

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

Abs:
×25×6

Duration: 50 minutes

1/11 – Squat – ME

8/10. Decent heavy squats despite being completely exhausted. Squats didn’t feel particularly heavy, just did not have the energy/focus to push them too much.

Squats (low-bar, parallel):
135×10
225×5
315×3
405×1
455×1
505×1
525×1

Lying Hamstring Curl:
125×17-5-3

DB Shrugs:
100s ×50

Wide-grip Seated Cable Rows (overhand grip):
250×14-8-5

CG Pulldown:
250×12-6-3

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

Duration: 35 minutes

1/10 – Floor Press – 5’s

10/10. Good pressing. Loving the RP’d assistance work.

Floor Presses (training max: 330):
135×10
135×10
185×10
215×5
250×5
280×10

CG Bench Press:
240×14-4-3

Flat DB Squeeze Press:
85×13-5-3

Flat DB Flyes:
50×23

Cable Crossovers:
100×12-8-6

Rope Pushdowns (old stack):
40×35-15-12

OH Rope Extensions:
50×37-13-12

Bench Dips:
×26-10-7

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

Abs:
×10×6

Duration: 50 minutes

1/8– Deadlift – ME

10/10. Nice deads considering I just did heavy sumos less than a week ago. RP’d assistance work felt great.

Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×2
495×1
585×1
605×2
585×2

GHRs:
red band ×14-5-3

Wide-grip Pulldowns (neutral grip):
250×12-4-3

Hammer Chins:
bw ×12-4-3

Straight-arm Lat Pushdowns:
200×12-6-3

Seated Cable Row:
250×7-4-4

Abs:
×25×6

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

Duration: 50 minutes

1/7 – Press – 5’s

10/10. Absolutely killed overheads. Easy 12 reps with 230. Mixing things up a bit by introducing rest-paused work for assistance. I haven’t really pushed to failure in years on assistance, so this was definitely…different. Targeting 15 rest-paused reps for compound assistance movements, and 25+ for iso assistance. 15 deep breaths between rest-paused sets.

Strict Military Press (training max: 270):
45×20
75×10
95×8
115×8
135×6
180×5
205×5
230×12 (PR)

Seated Strict Military Press (legs forward, no back support):
165×12-3-2

Strict L-Laterals:
60×10-5-3

Rear Delt Flye Machine:
120×16-8-5

BB Curls:
85×17-5-3

Preacher Curls:
75×11-7-5

Plate Hammer Curls:
45×30

OH Cable Curls:
20×23

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

Abs:
×25×6

Duration: 50 minutes

1/4 – Floor Press – Deload

Another deload.

CG Bench Press:
135×10
135×10
135×10

Reverse Grip Bench Press:
135×10
135×10
135×10

Flat DB Squeeze Press:
25×10
25×10
25×10

Flat DB Bench:
25×10
25×10
25×10

Flat DB Flyes:
25×10
25×10
25×10

Cable Crossovers:
50×10
50×10
50×10

Cable GnP:
50×10
50×10
50×10

Cable Pushdowns:
40×12
40×12
40×12

Underhand Cable Pushdowns:
40×12
40×12
40×12

OH Rope Extensions:
70×12
70×12
70×12

Single-arm Underhand Pushdowns:
20×12
20×12
20×12

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

Abs:
×25×3

Duration: 25 minutes

1/3 – Deadlift – ME/Deload

10/10. First time pulling sumo heavy in a long time, and first time since my October hamstring injury. Real pleased with 675 after all that ‘time off’.

Deadlift:
135×5
225×5
315×5
405×3
495×1
585×1
675×1

Wide-grip Pulldowns (neutral grip):
100×12
100×12
100×12

Hammer Chins:
bw ×10
bw ×10
bw ×12

Straight-arm Rope  Lat Pushdowns:
50×12
50×12
50×12

CG Pulldown (underhand):
100×12
100×12
100×12

Abs:
×25×6

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

Duration: 50 minutes