Last workout before holiday break.
Conventional Deadlift (no wraps/belt):
315×3
315×3
405×1
495×1
585×2
Lying Hamstring Curls:
50×15-15-15-15-15
Seated Lat Row Machine (dropset):
100-87-75-62-50×15
Rope Lat Pushdowns:
40×20-20-20
Rope Face-pulls (two ropes):
30×20-20-20
Overhand Pulldowns:
70×20-20-20-20
CG Pulldowns (dropset):
100-90-80-70-60-50-40×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
Deload
Neutral Grip DB Bench Press:
20×25-25-25
DB Squeeze Press:
20×25-25-25
Flat DB Bench:
20×25-25-25
Incline DB Bench:
20×25-25-25
Flat DB Flyes:
20×25-25-25
Cable Crossovers:
30×25-25-25-25-25
Single-arm Upright Cable Crossover:
20×10-10-10
Pec Flye Machine:
50×25-25-25
Skull Crushers:
25×20-20-20-20-20
Single-arm OH DB Extensions:
15×15-15-15
Band Extensions:
red ×20-20-20
Rope Pushdowns:
50×25-25-25
Single-arm Reverse Pushdowns:
10×20-20-20
V-bar Pushdowns:
50×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 40 minutes
Deload.
Seated DB Press:
20×15-15-15-15-15
Strict Military Press:
135×10-10-10-10
Strict Laterals:
20×15-15-15
Rear Laterals:
20×15-15-15
Single arm DB Curls (holding opposite arm in concentric position):
15×15-15-15-15-15
Plate Hammer Curls:
25×50
DB Hammer Curls:
20×25-15×25
Seated Bicep Curl Machine (dropset):
75-62-50-37-25×15
OH Cable Curls:
13×50
DB Forearm Curls:
15×15
15×15
15×15
Reverse DB Forearm Curls:
15×15
15×15
15×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes
9/10. Pretty good squats today. As usual, felt like shit until I got to my top set, where everything then clicked and felt solid. Liking the lying hip bridges. Gave ATG high bar squats a go just to make sure I could still do them. Not terrible.
Squats (low-bar, training max: 550):
135×10
225×10
315×5
415×3
470×3
525×2
Paused ATG Squat (high-bar):
500×2
DE ATG Zombie Front Squat:
225×3
225×3
225×3
Shrugs:
405×5
495×5
585×5
675×5
705×5
585×5-495×5-405×5
Seated Leg Extension (dropset):
325-305-285-265-245-225-205-185-165-145-125×5
Rope Face Pulls (dropset, two ropes):
50×-40-30×15-20×30
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 60 minutes
Shoulder feeling pretty good. Easy db presses today. Elbows achy from the tricep extensions – will have to drop those for a while.
Flat DB Squeeze Press (superset with neutral grip db bench):
25×10-45×10-65×10
DB Neutral Grip Press:
25×10-45×10-65×10
Flat DB Bench:
65×6
85×6
110×12
Flat DB Flyes:
25×25-25-25
Cable Crossovers (dropset, pulley height changed each drop):
30×25-25-25-25-25-25
Pec Flye Machine (dropset):
100-90-80-70-60-50×15
Reverse Pushdowns (dropset):
60-50-40-30-20×15
V-bar Pushdowns (dropset):
60-50-40-30-20×20
Band Kickbacks:
red ×20-20-20
Bench Dips:
×10-10-10
DB Forearm Curls (no concentric, slow negatives):
20×10
20×10
20×10
Reverse DB Forearm Curls:
20×10
20×10
20×10
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 38 minutes
All exercises done back-to-back, 90s rest between rounds.
DB Hammer Curls (hold last 5 reps at the top for 1 count):
35s ×20
35s ×20
35s ×20
35s ×30
BB Curls:
65×20
65×20
65×20 (wide-grip drag curl)
45×30 (reverse grip)
OH DB Extension:
100×20
100×20
100×20
100×30
Single-arm Rope Extensions:
10×20
10×20
10×20
10×30
Duration: 13 minutes
9/10. Pulls were good. Abs are still destroyed.
Conventional Deadlift (training max: 630):
135×10
135×10
225×5
315×3
405×1
475×1
535×1
600×2
DE Deadlift (various stance widths):
315×2
335×2
355×2
375×2
395×2
415×2
DB SLDL:
130s ×5
130s ×5
130s ×5
GHRs (closer foot setting, 2/2, slow negatives only):
×5
×5
×5
Wide-grip Pulldowns (neutral grip, various planes):
160×10-10-10-10-10
Chest-supported Seated Lat Row:
100×10-10-10
Rope Face Pulls (two ropes):
40×25-25-25
Straight-arm Lat Pushdowns (strict):
100-90-80-70-60-50×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 55 minutes
9/10. Pressing went well. Core was absolutely destroyed still from last week – hip bridges and ssb de squats? No idea, but still managed to easily hit 285 for a strict double, and just about press 315 completely strict (push press stalled at eye level due to core fatigue, pressed the rest).
Strict Military Press (training max: 300):
45×20
45×20
75×12
105×10
135×8
165×5
225×5
255×3
285×2
Push Press:
315×1
285×3
Strict Laterals (dropset):
55-50-45-40-35-30-25-20×10
Rear Delt Flye Machine (dropset, slow negatives):
100-90-80-70-60-50-40-30-20-10×6
Plate Hammer Curls (slow negatives):
45×20-12-12
OH Cable Curls (dropset):
30-27-23-20-17-13-10×10
DB Forearm Curls (no concentric, slow negatives):
50×10
25×10
25×10
Reverse DB Forearm Curls:
25×10
25×10
25×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 54 minutes
9/10. Squats feeling solid today, top set was pretty easy with room for more. Just saving up for next week’s ME work. Minimal hip bitching. The hip bridges to start definitely help get things warmed up and ready.
Lying Hip Bridges:
135×10-10
225×10-10
Squats (beltless low bar, narrow stance, training max: 550):
135×10
225×5
315×5
385×3
445×3
495×4
DE SSB Squats (15-30s rests):
250×3
250×3
250×3
250×3
250×3
Seated Leg Extensions (dropset):
130-110-90-70-50×35
DB Shrugs:
110s ×25-25-25
Rope Face-Pulls (two ropes, dropset):
100-90-80-70-60-50-40-30-20-10×10
CG Pulldown:
100×10-10-10-10-10
Cable Curls:
60×12-12-(60-50-40-30-20×12)
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 55 minutes
9/10. DB Bench feeling pretty decent.
Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
35×15-15
45×12-12
55×10-10
Flat DB Bench:
35×5
45×5
55×5
100×10
110×10
Incline DB Bench (drop set):
55-45-35-25-15×15
Flat DB Flyes:
15×15-15-15-15-15
Incline DB Flyes:
15×15-15-15
Cable Crossovers (high to low pulley positions):
30×25-25-25-25-25
Wide-grip Pushdowns:
80×25-25-25
Rope Pushdowns:
80×25-25-25-60×25-40×25
Single-arm Underhand Pushdowns:
20×10-10-10
DB Forearm Curls (no concentric, slow negatives):
40×10
40×10
40×10
30×10
Reverse DB Forearm Curls:
25×10
25×10
25×10
25×10
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 45 minutes