8/1 – Floor Press – 5’s

6/10. Pressing feeling rough – lots of shoulder discomfort today. Seems whenever I start doing external rotations with bands, in addition to pull aparts, it gets aggravated. Got the target weight/reps easily though.

Floor Presses (training max: 365):
135×10
155×10
175×10
195×5
235×5
275×5
310×5

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
40×15-15
40×15-15
40×15-15

Flat DB Flyes:
25×15-15-15

V-bar Cable Pushdowns:
100×30-20-20

OH Rope Extensions (low position):
40×30-20-30

Single-arm Reverse Pushdowns:
20×10-10-10

Cable Crossovers:
50×15-15-15

Single-arm Cable Crossovers:
20×15-15-15

Bench Dips (legs elevated):
×30

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

Duration: 30 minutes

7/30 – Deadlift – 5’s

9/10. Real fast pulls today. Knee definitely felt those speed sumos, but hoping that strengthens up over time. Taking easy on pretty much any ‘pull’ movement to let my right inner-elbow heal up. GHR’s are feeling ridiculous.

Conventional Deadlift (training max: 615):
135×10
135×10 (narrow sumo)
225×5
225×5 (narrow sumo)
315×3
315×3 (narrow sumo)
405×5
460×5
520×7

DE Deadlifts (sumo, 15s rests, varying widths):
225×3
225×3
225×3
225×3
225×3
225×3
225×3

GHRs (closer foot setting – 3/2 ):
+red band ×20-10-8

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, slow reps, long negatives):
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: 40 minutes

7/29 – Press – 5’s

9/10. Shoulder a bit stiff, but easily hit the target weight + reps on presses.

Strict Military Press (training max: 305):
45×30
75×10
95×10
115×8
135×5
155×5
200×5
230×5
260×7

Standing Alternating DB Press (superset with laterals):
40×10
40×10
40×10

Strict L-Laterals:
40×20
40×20
40×20

DB Rear Laterals:
35×12-12-12

Seated Bicep Curl Machine (dropset)
125-100-75-50×15

DB Hammer Curls (holding dbs together, dropset):
30s ×20-20s ×20-10s ×30

BB Curls (varying grips):
85×12-12-12

OH Cable Curls (dropset):
27-20-10×20

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

Duration: 40 minutes

7/26 – Squat – Deload

Deload.

ATG Squat:
225×3
225×3
225×3
225×3
225×3
225×3

Lying Hamstring Curl:
50×15-15-50

Seated Leg Extension:
105×15-15-50

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: 30 minutes

7/25 – Floor Press – Deload

Deload

Bench Press:
135×12-12

CG Bench Press:
135×12-12

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

7/23 – Deadlift – ME/Deload

9/10. First time doing sumos in few months – good strength, but knee was tender afterwards. Going to mix in more light/dynamic sumo work to try strengthening it.

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

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

Wide-grip Pulldowns (neutral grip, dropset):
120×10-110×10-100×10-90×10-80×10-70×10-60×10

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

Duration: 40 minutes

7/22 – Press – Deload

Deloading.

Seated Shoulder Press Machine:
75×10-10-10-10-10

Strict L-Laterals:
30×15-15-15

Rear Laterals:
30×15-15-15

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

7/19 – Squat – 5/3/1

9/10. Solid squats. Hips were tight/achy until the set at 450, and they seemed to ease up there on out.

Squats (low-bar, last rep of each set paused, training max: 530):
135×10
225×5
315×5
400×5
450×3
505×3

ATG Zombie Front Squat:
225×3
315×3
375×3

Lying Hamstring Curl:
157×12-5-5

Seated Leg Extension (dropset):
325×10-305×10-285×10-265×10-245×10

Shrugs:
315×8-405×8-495×8-405×8-315×8

CG Pulldown:
100×20-20-20

Rope Face Pulls:
30×20-20-20

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

Duration: 50 minutes

7/18 – Floor Press – 5/3/1

8/10. Some shoulder fatigue but felt pretty good. Top set on floor presses was easy.

Floor Presses (training max: 355):
135×12
155×10
175×10
205×5
270×5
305×3
340×4 (PR)

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:
25×25-25-25

Dips:
×20-12

Reverse Pushdowns:
60×30-30-30

OH Rope Extensions:
50×15-15-15

Cable Crossovers:
40×20

Upright Single-arm Cable Crossovers:
20×10-10-10

Bench Dips:
×15-15-20

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

Duration: 35 minutes

7/16 – Deadlift – 5/3/1

9/10. Pulls started out super stiff and slow, ended up pretty strong.

Conventional Deadlift (training max: 610):
135×5
225×5
315×5
455×3
515×3
585×4

SLDL:
505×3
505×3
505×3

GHRs (closer foot setting, 3/2):
×31-12-10 (PR)

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

Chest-supported Seated Lat Row:
214×12-7-6

Wide-grip Straight-arm Lat Pushdowns (strict form):
130×30-13-15

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

Duration: 45 minutes