9/10. Good session.
ATG Squats (low bar, training max: 540):
135×10
225×5
350×5
405×5
460×6
Lying Hamstring Curl:
164×12-6-4
Seated Leg Extensions:
130×35-35-35
DB Shrugs:
80×25-25-25
DB Rows:
40×10-10-10
CG Pulldown (leaning way back):
100×10-10-10-10-10
Single-arm Cable Curls:
20×12-12-12-12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
Laying off floor presses until shoulder feels better.
Flat DB Bench:
35×20
45×20
55×10
65×10
Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15-15
30×15-15
30×15-15
Flat DB Flyes:
25×15-15-15
V-bar Cable Pushdowns:
100×30-20-20
OH Rope Extensions (low position):
40×30-25-25
Single-arm Reverse Pushdowns:
20×15-15-15
Cable Crossovers:
30×15-15-15
Single-arm Cable Crossovers:
20×15-15-15
Bench Dips (legs elevated):
×15-15-15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes
9/10. Deads feeling good. No knee issues.
Conventional Deadlift (training max: 620):
135×10
225×5
315×5
405×5
465×5
525×7
DE Deadlifts (sumo, 15s rests, varying widths):
235×3
235×3
235×3
235×3
235×3
235×3
GHRs (closer foot setting – 3/2 ):
+red band ×22-12-8
Chest-supported Seated Lat Row (dropset):
100-87-75-62-50×15
Extra Close-grip Pulldowns (dropset, old stack):
100-87-75-62-50×15
Wide-grip Pulldowns (neutral grip):
100-90-80-70-60×15
Rope Straight-arm Lat Pushdowns (old stack, stricter form):
80×20-10-8
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
8/10. Presses were pretty easy, but my left shoulder was definitely aching.
Strict Military Press (training max: 310):
45×30
75×10
95×10
115×8
135×5
155×5
200×5
230×5
265×7
Standing Alternating DB Press (superset with laterals):
40×10
40×10
40×10
Strict L-Laterals:
30×20
30×20
30×20
DB Rear Laterals:
30×12-12-12
Seated Bicep Curl Machine (dropset)
125-100-75-50×15
DB Hammer Curls (holding dbs together, dropset):
30s ×20-20s ×20-10s ×30
Cable Curls (dropset):
60-50-40-30-20-10×10
OH Cable Curls (dropset):
27-20-10×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
Deload.
ATG Squat:
225×3
225×3
225×3
225×3
225×3
Lying Hamstring Curl:
50×15-15-50
Seated Leg Extension:
130×15-15-50
DB Shrugs:
40×20-20-20
Pulldowns (varying grips):
120×15-15-15
Cable Face Pulls:
60×25-25-25
Seated Bicep Curl Machine:
50×25-25-25
Reverse grip Seated Bicep Curl Machine:
25×25-25-25
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes
Deload
Bench Press:
135×12
CG Bench Press:
135×12
JM Press:
45×12-12-12-12-12
Neutral Grip DB Bench Press:
20×25-25-25
Flat DB Flyes:
20×25-25-25
Single-arm Upright Cable Crossover:
20×15-15-15
Cable Crossovers:
20×25-25-25
Pushdowns:
50×25-25-25
OH Rope Extensions:
30×25-25(-25-20×25-10×25)
BTB Pushdowns:
50×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 30 minutes
Deloading
Seated Lat Row Machine (dropset):
100×15-87×15-75×15-62×15-50×15
Rope Lat Pushdowns:
40×20-20-20
Overhand Pulldowns:
70×20-20-20-20
Wide-grip Pulldowns (neutral grip, dropset):
120×10-110×10-100×10-90×10-80×10-70×10-60×10
Rope Face-pulls:
40×20-20-20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 15 minutes
Deloading.
Seated Shoulder Press Machine:
75×10-10-10-10-10
Strict L-Laterals:
20×15-15-15
Rear Laterals:
20×15-15-15
BB Curls:
65×20-20-20
Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×15
Plate Hammer Curls:
25×100
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 17 minutes
8/10. Squats were fine.
Squats (low-bar, last rep of each set paused, training max: 535):
135×10
225×5
315×3
405×3
455×3
510×2
ATG Zombie Front Squat:
225×3
315×3
405×3
Lying Hamstring Curl:
157×13-6-5
Seated Leg Extension (dropset):
325×10-305×10-285×10-265×10-245×10-225×10-205×10-185×10-165×10-145×10-125×10
Shrugs (narrow grip):
225×8-315×8-405×8-495×8-495×8-405×8-315×8-225×8
Rope Face Pulls (dropset):
30×10-50×10-70×10-90×10-110×10-130×10-150×10-170×10-200×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes
8/10. Shoulder still achy. Pressing was fine but going to have to drop floor presses for a while to let things recover.
Floor Presses (training max: 360):
135×10
135×10
155×10
175×10
195×10
235×5
270×5
305×3
340×4 (PR)
360×2
Flat DB Squeeze Press (superset with neutral grip db bench):
50×10-10-10
Flat Neutral Grip DB Bench:
50×10-10-10
Flat DB Flyes:
20×25-25-25
Dips:
×25
Reverse Pushdowns:
60×30-30-30
OH Rope Extensions:
50×15-15-15
Cable Crossovers:
20×20
Upright Single-arm Cable Crossovers:
20×15-15-15
Bench Dips:
×30-30
Band Pull-Aparts/External Rotations:
red×25
red×25
red×25
Duration: 35 minutes