5/17 – Squat – ME

10/10. Hips were achy, but pushed that aside and had a great squat session. Def more than 585 in the tank.

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

ATG Zombie Front Squat:
225×3
315×2
365×1
405×1

Lying Hamstring Curl:
157×8-5-3

Seated Leg Extension (dropset):
310×10-290×10-270×10-170×10-150×10

DB Shrugs (dropset):
100×10-90×10-80×10-70×10-60×10-50×10-40×10-30×10-20×10-150×10

Extra CG Pulldown:
100×20-20-20

Single-arm Pulldown:
30×20-20-20

Rope Cable Hammer Curls:
30×20-20-20

Single-arm Cable Curls:
20×20-20-20

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

Duration: 60 minutes

5/16 – Floor Press – 5/3/1

8/10. Decent strength but shoulder was really feeling out of sorts today. A few weeks of light work is needed. Cruised through assistance work.

Floor Presses (training max: 350):
135×25
155×10
175×10
195×10
215×5
265×5
300×3
335×1
355×1

CG Bench Press (dropset):
135×10-155×10-175×10

Reverse-grip Bench Press (dropset):
175×10-155×10-135×10

Flat DB Squeeze Press:
50×10-10-10

Flat DB Flyes:
30×10-10-10

Dips:
×10-10

Reverse Pushdowns:
60×30-30-30

OH Rope Extensions:
50×30-20

Cable Crossovers:
50×20-20-20

Bench Dips:
×15-15-15

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

Duration: 45 minutes

5/14 – Deadlift – ME

9/10. Good pulls. Hips feeling solid, no knee or back issues. Sumo SLDLs were brutal on the hips – already feeling them. Could feel my elbow aching on lat rows so took it easier afterwards. GHRs with the closer foot positioning are getting stronger each week.

Deadlift:
135×5
225×5
315×3
405×2
495×1
585×1
635×1
675×1

Sumo SLDL:
495×3
495×3
495×5

GHRs (closer foot setting, 3/2):
×18×7×4

Chest-supported Seated Lat Row:
207×12-7-6

Wide-grip Pulldowns (neutral grip):
150×10-10-10-10-10

Wide-grip Straight-arm Lat Pushdowns (strict form):
120×30-14-12

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

Duration: 40 minutes

5/13 – Press – 5/3/1

10/10. Pressing went well despite feeling a bit weak. Nice strict PR and a push press PR afterwards. Wanted to go heavier but my elbow was feeling a little tender.

Strict Military Press (training max: 290):
45×20
45×20
65×10
85×10
105×8
125×5
145×5
165×5
215×5
245×3
275×3 (PR)
295×1 (push press)
295×3 (PR, push press)

Seated Strict Military Press (legs forward, no back support):
195×6-135×10-135×10

Strict L-Laterals (dropset):
50×12-45×12-40×12-35×12-30×12

Rear Delt Flye Machine:
150×11-5-4

BB Curls:
125×20-10-10

Preacher Curls:
95×10-7-4

DB Hammer Curls (holding dbs together in front, dropset):
25s ×25-20s ×15-15s ×25

OH Cable Curls (dropset):
30×20-20×20-10×50

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

Duration: 50 minutes

5/10 – Squat – DE

10/10. Real intense session on a long fast. Hips sore on squats, but all went well. SSB squats were a nice change of pace. Forgot how hard they hit the low back.

DE Squats (low-bar, parallel):
135×10
135×10
225×5
315×2
335×2
355×2
355×2
355×2
355×2

SSB Squat:
250×2
340×2
340×2
340×2
340×2
340×2

Lying Hamstring Curl (dropset, each to failure):
164×8-157×6-150×3-100×8-75×10

Seated Leg Extensions (longer rom, pause/hold at top of each extension):
130×32-15-15

Wide-grip BB Rows (underhand):
225×10-10-10-10

DB Shrugs (dropset):
100s ×15-90s ×15-80s ×15-70s ×15-60s ×15-50s ×15-40s ×15-30s ×15-20s ×15-10s ×15

Extra CG Pulldown (old station):
264×8-4-4

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

Duration: 50 minutes

5/9 – Floor Press – 3’s

9/10. Easily hit the rep target today on floor presses, and had no elbow pain. Shoulder on the other hand, was feeling loose and achy. Higher rep/shorter rest assistance work to take it easy on the shoulder.

Floor Presses (training max: 345):
135×10
135×10
155×10
175×10
195×10
215×5
245×3
275×3
310×8 (PR)

Reverse-grip Bench Press (‘dropset’):
135×15-155×15-175×15-195×15

Flat DB Squeeze Press:
55×50-25-20

Flat DB Flyes:
35×25

Cable Crossovers (drop set):
120×20-70×20-50×20-30×60

Wide-grip Pushdowns:
80×50-40-30

OH Rope Extensions (low pulley position):
60×25-15-15

Bench Dips:
×30-15-15

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

Duration: 45 minutes

5/8 – Deadlift – ME

9/10. Solid conventional pulls despite low back feeling tired/weak from yesterday’s presses.

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

SLDL:
405×5
405×5
315×10

GHRs (closer foot  position setting, 3/2):
×12-6-6

Wide-grip Pulldowns (neutral grip, 10-count slow negatives):
150×15-6-5

Wide-grip Strict Straight-arm Lat Pushdowns:
100×50-20-20

Rope Face Pulls:
100×25-25-25

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

Duration: 50 minutes

5/7 – Press – 3’s

10/10. Good pressing. Definitely more in the tank but did not want to aggravate my elbow. Opted for lighter weights and drop sets today to save my elbow/shoulder.

Strict Military Press (training max: 290):
45×40
45×40
75×10
95×10
115×8
135×5
155×5
205×3
230×3
260×6 (PR)

Seated DB Press (dropset):
80×12-70×12-60×12-50×12-40×12

Strict L-Laterals (dropset):
35×20-30×20-25×20-20×20-15×20

Rear Delt Flye Machine (dropset):
90×15-80×15-70×15-60×15-50×15

BB Curls:
125×15-10-10

Preacher Curls (short rests):
65×15-15-10

DB Hammer Curls (holding dbs together in front, dropset):
35s ×15-25s ×15-15s ×15

OH Cable Curls (dropset):
27×15-20×15-13×15

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

Duration: 40 minutes

5/2 – Squat – ME

9/10. First heavy squat day in a while. Felt pretty solid.

Squats (low-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×1
565×1
495×3

Zombie ATG Front Squat:
225×2
275×1
325×1
365×1

Lying Hamstring Curl:
157×10-5-4

Seated Leg Extensions (longer rom, pause/hold at top of each extension):
130×30-12-11

BB Shrugs (regular grip to wide):
495×10-10-10

BB Rows (underhand):
225×12-12-12

Extra CG Pulldown (old station, dropset):
250×10-150×12-75×20

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

Duration: 55 minutes

5/1 – Floor Press – 5’s

10/10. Great pressing today. Nice rep PR.

Floor Presses (training max: 350):
45×20
45×20
135×10
155×10
175×10
195×10
235×5
265×5
300×14 (PR)
245×25

CG Bench Press:
260×11-4-3

Flat DB Squeeze Press:
55×25-15-15

Flat DB Flyes:
55×12-35×15-25×15

V-bar Cable Pushdowns:
80×42-15-12

OH Rope Extensions (low position):
40×18-12-12

Cable Crossovers:
130×22-7-60×25

Bench Dips:
×52-15-12

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

Duration: 50 minutes