3/22 – Squat – DE

9/10. Back feeling pretty solid. Nice speed work on squats.

DE Squats (mix of low and high bar):
135×5
225×5
275×2
275×2
275×2
275×2
275×2
275×2
275×2
275×2
275×2
275×2

Lying Hamstring Curl:
150×13-6-6

Seated Leg Extension:
170×50-20-20

Shrugs (diff grip per pause):
405×20-20-20

Extra CG Pulldown:
250×20-6-6 (PR)

Cable Face Pulls:
200×35-12-12

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

Duration: 40 minutes

3/21 – Floor Press – 5/3/1

10/10. Everything felt great today. Top single wasn’t a PR, but at least the consistency is there now.

Floor Presses (training max: 340):
135×10
135×10
155×10
185×5
205×5
255×5
290×3
325×1
350×1
370×1
335×4 (PR)
245×16

CG Bench Press:
285×5-3-3

Flat DB Squeeze Press:
100×13-5-3 (PR)

Flat DB Flyes:
60×25

Dips:
×20-12-10

Reverse Pushdowns:
40×120-50×75-60×25

Cable Crossovers:
130×20-9-7 (PR)

Lying DB Extensions:
25s ×30

Bench Dips:
×35

Band Pull-Aparts/External Rotations:
red×25
red×25
red×25

Duration: 70 minutes

3/19 – Deadlift – DE

9/10. Testing the back with some DE deads. Easy and felt solid. Felt some tightness still on GHRs so did not push them.

DE Conventional Deadlift:
135×5
225×3
315×2
315×2
315×2
315×2
315×2

SLDL:
225×20

GHRs:
×10

Lying Hamstring Curl:
75×25-20-15

Hammer Chins:
×22-10-12

Seated Lat Row Machine:
200×13-7-4

Straight-arm Lat Pushdowns:
200×14-8-6

Wide-grip Pulldowns (neutral grip, dropset with each set to failure):
250×7-150×11-100×35

Band Pull-Aparts / External Rotations:
red ×25
red ×25
red ×25
red ×25

Duration: 35 minutes

3/18 – Press – 5/3/1

9/10. Nice pressing despite my back still not being 100%. Affected my reps/endurance on the seated strict presses.

Strict Military Press (training max: 280):
45×30
65×15
85×10
105×8
125×5
145×5
165×5
210×5
240×3
265×3 (PR)
285×4 (PR, push press)

Seated Strict Military Press (legs forward, no back support):
175×8-3-2

Strict L-Laterals:
50×15-8-10

Rear Delt Flye Machine:
140×13-7-8

BB Curls:
110×22-9-6

Preacher Curls:
85×18-8-6

Plate Hammer Curls:
45×55

OH Cable Curls:
27×26

Band Pull-Aparts / External Rotations:
red ×25
red ×25
red ×25
red ×25

Duration: 50 minutes

3/15 – Squat – ME (Skipped)

9/10. Good workout despite skipping squats (back tightness/fatigue from deads on Tuesday).

Seated Leg Extensions:
150×75-20-18

Lying Hamstring Curl:
150×11-5-4

Seated DB Shrugs:
100s ×50

Extra CG Pulldown:
250×17-10-7

Cable Face Pulls:
150×50-20-15

Seated Bicep Curl Machine:
100×50

Seated Bicep Curl Machine (reverse grip):
37×50

Band Pull-Aparts/External Rotations:
red ×25
red ×25
red ×25
red ×25

Duration: 30 minutes

3/14 – Floor Press – 3’s

10/10. Pressing feeling back to normal now that my stomach is better. Great energy, solid strength/endurance.

Floor Presses (training max: 340):
135×10
155×5
175×5
195×5
245×3
275×3
310×7 (PR)
235×15

CG Bench Press:
260×9-5-3

Flat DB Squeeze Press:
55×40-15-12

Flat DB Flyes:
55×20

Cable Crossovers:
120×20-8-7

Wide-grip Pushdowns:
80×70-30-25

OH Rope Extensions:
60×25-17-11

Bench Dips:
×32-20-15

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

Duration: 50 minutes

3/12 – Deadlift – ME

9/10. Nice session. Mixing things up and running the Coan routine for 10 weeks for my conventional deads.

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

GHRs:
purple band ×13-6-5 (PR)

Wide-grip Pulldowns (neutral grip, really slow negatives):
250×8-4-3

Hammer Chins:
bw ×16-8-6

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

DB Rows:
150×15

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

Duration: 45 minutes

3/11 – Press – 3’s

8/10. Presses were fine, easily hit the target weight x reps today, but still feeling fatigued and out of sorts due to my stomach bug. Assistance work went well.

Strict Military Press (training max: 280):
45×20
45×20
75×10
95×10
115×8
135×5
155×5
205×3
230×3
255×5 (PR)

Seated DB Press:
90×14-4-3

Strict L-Laterals:
75×6-4-4

Rear Delt Flye Machine:
140×14-7-6

BB Curls:
105×22-12-7

Preacher Curls:
80×20-7-5

Plate Hammer Curls:
55×35

OH Cable Curls:
23×30

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

Duration: 40 minutes

3/8 – Squat – ME

1/10. Pretty terrible workout. Stomach still messing with me so I cut squats short. No energy and tons of fatigue and I ended up coasting through pulldown/row assistance.

Squats (low-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×1
495×2

Zombie ATG Front Squat:
225×6

Lying Hamstring Curl:
137×16-6-4

DB Shrugs:
110s×50

Wide-grip Seated Cable Rows:
150×15-15-15

CG Pulldown:
150×15-15-15

Seated Leg Extensions:
130×53-21-21

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

Duration: 50 minutes

3/7 – Floor Press – 5’s

5/10. Rough session. Lack of sleep (stomach bug), tons of DOMS, and no mid-week rest really hampered this workout.  Pressing strength was way off. Still liking the narrower grip on floor presses, though.

Floor Presses (training max: 340):
45×30
135×20
155×10
175×10
195×10
225×5
260×5
290×8
235×15

CG Bench Press:
250×10-3-3

Flat DB Squeeze Press:
95×7-3-2

Flat DB Flyes:
55×23

Rope Pushdowns (old stack):
63×25-16-11

OH Rope Extensions (old stack):
30×45-30-23

Cable Crossovers:
110×26-8-6

Bench Dips:
×29-15-12

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

Duration: 50 minutes