9/10. Sore as hell but pulls went well. Fast and smooth.
Conventional Deadlift (training max: 630):
135×10
225×5
315×3
440×3
505×3
565×3
DE SLDL (15-30s rests):
315×5
315×5
315×5
315×5
315×5
GHRs (1/2 foot position):
×10-5
Rope Face Pulls (two ropes for wider pull):
50×25-(50-40-30-20×25)
Rope Strict Straight-arm Lat Pushdowns:
100×15-8-10
Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 45 minutes
9/10. easy presses, no shoulder/elbow issues.
Strict Military Press (training max: 300):
45×20
45×20
75×12
105×10
135×8
165×5
210×3
240×3
240×3
270×5
Seated DB Press (dropset):
65-55-45-35-25×12
Strict Laterals (dropset):
30-25-20-10×25
Rear Delt Flye Machine (dropset):
90-80-70-60-50-40-30-20×15
20×2 (per arm, 60s negatives)
Preacher Curls (short rests, long negatives):
65×10-10-10
DB Hammer Curls (holding dbs together in front, dropset):
35s-25s-15s-10s×15
OH Cable Curls (dropset):
27-23-20-17-13×15
DB Forearm Curls (no concentric, slow negatives):
25×10
25×10
25×10
25×10
Reverse DB Forearm Curls:
25×10
25×10
25×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 55 minutes
9/10. Easy squats, though I wasn’t in the mood for them. Good shrugs.
Squats (low bar, training max: 550):
135×10
225×5
315×5
355×5
415×5
470×5
BB Split Squat (per leg):
135×10
135×10
Zombie ATG Front Squat:
225×5
225×5
Seated Leg Extensions:
150×30-30-30-110×30-70×30
Shrugs:
315×10
405×10
495×10
585×10
675×10-585×10-495×10-405×10-315×10
Rope Face Pulls (two ropes):
50×15-15-15-15-15
Wide Neutral-grip Pulldown (leaning way back):
100×10
150×10
200×10
250×10
Single-arm Cable Curls:
20×12-12-12-12-12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 60 minutes
Enjoying these lighter, but fast chest/tricep workouts.
Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15*15
30×15*15
30×15*15
Flat DB Bench:
30-40-50-50-50-80×10
Flat DB Flyes:
25×15-15-15
Cable Crossovers (dropset, starting @ high pulley position to low):
30×15-15-15-15-15-15-15
Single-arm Cable Crossovers:
20×15-15-15
V-bar Cable Pushdowns:
200-180-160-140-120-100-80-60-40-20×10
OH Rope Extensions (low position, dropset):
40-30×30-20×35
Single-arm Reverse Pushdowns:
20×10-10-10
DB Forearm Curls (no concentric, slow negatives):
50×10
50×10
50×10
Reverse DB Forearm Curls:
15×10
15×10
15×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes
10/10. Deads were fast, easy.
Conventional Deadlift (training max: 630, no straps):
135×6
135×6
225×5
315×5
410×5
475×5
535×5
DE Deadlifts (sumo, 15s rests, varying widths):
255×3
255×3
255×3
255×3
255×3
255×3
DB SLDL:
120s ×10-10-10
GHRs (closer foot setting – 2/2 ):
×20
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
BTN Pulldowns (dropset, neutral grip):
100-90-80-70-60×15
Wide-grip Straight-arm Lat Pushdowns (old stack, strict form):
75×16-8-6
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 45 minutes
10/10. Strict presses were all easy. Pushed things a bit with some heavier push presses, which were all smooth and pain-free. Really wanted to push beyond 315 but I didn’t want to get too carried away…
Strict Military Press (training max: 300):
45×30
75×12
105×10
135×5
165×5
195×5
225×5
255×5
Push Press:
285×1
315×1
285×5
Standing Alternating DB Press (superset with laterals):
40×10
40×10
40×10
Strict Laterals:
30×10
30×10
30×10
DB Rear Laterals:
30×12-12-12
Single arm DB Curls (holding opposite arm in concentric position):
20×10-10-10-10
Single arm DB Hammer Curls (holding opposite arm in concentric position):
20×10-10-10
DB Curls * DB Hammer Curls:
20×10*10
Cable Curls (dropset):
60-50-40-30-20-10×10
OH Cable Curls:
20-17-13×20
DB Forearm Curls (no concentric, slow negatives):
45×10
35×10
25×10
Reverse DB Forearm Curls:
15×10
15×10
15×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
Deload.
DE ATG Squat (mix of paused reps and dive-bombs):
225×2 (high bar)
225×2 (low bar)
225×2 (high bar)
225×2 (low bar)
225×2 (high bar)
225×2 (low bar)
315×2 (high bar)
315×2 (low bar)
225×2 (zombie front squat)
225×2 (zombie front squat)
225×2 (zombie front squat)
Seated Leg Extension:
130×15-15-15-15-15
DB Shrugs:
40×20-20-20
Pulldowns (varying grips):
120×15-15-15
Rope Cable Face Pulls (two ropes):
30×20-20-20
Single arm DB Curls (holding opposite arm in concentric position):
15×10-10-10
Single arm DB Hammer Curls (holding opposite arm in concentric position):
15×10-10-10
DB Curls/DB Hammer Curls:
15s ×10-10
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 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 (drop set):
100-75-50×25
JM Press:
45×20-20-20-20-20
Single-arm OH DB Extensions:
15×15-15-15
OH DB Extensions:
55×15-15-15
Rope Pushdowns:
50×25-25-25
Single-arm Reverse Pushdowns:
10×20-20-20
BTB Pushdowns:
50×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 40 minutes
Deloading.
DE Conventional Deadlift:
315×3
315×3
315×3
315×3
315×3
315×3
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
Nice deload workout.
Seated DB Press:
20×15-15-15-15-15
Strict Military Press:
135×10-10-10
Strict Laterals:
20×15-15-15
Rear Laterals:
20×15-15-15
Single arm DB Curls (holding opposite arm in concentric position):
20×15-15-15-15×15-15
Plate Hammer Curls:
25×50
DB Hammer Curls:
20×25-15×25
Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×15
OH Cable Curls:
13×50
DB Forearm Curls:
20×15
20×15
20×15
Reverse DB Forearm Curls:
20×15
20×15
20×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes