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
10/10. Deads felt good today. All pretty fast.
Conventional Deadlift (training max: 615):
135×5
225×5
315×5
460×3
520×3
585×2
615×2
SLDL:
510×3
510×3
510×3
GHRs (closer foot setting, 3/2):
×35-12-10 (PR)
Wide-grip Pulldowns (neutral grip):
160×10-10-10-10-10
Chest-supported Seated Lat Row:
200×8-150×8-125×8-100×10-75×20
Wide-grip Straight-arm Lat Pushdowns (strict form, leaning back):
130×13-10-10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 45 minutes
10/10. Good presses, shoulder and elbow felt good. Wanted to go heavier but did not want to overdo it.
Strict Military Press (training max: 305):
45×20
45×20
65×10
85×10
105×8
125×5
145×5
165×5
230×5
260×3
290×5 (PR, last couple reps were loose/push press)
Strict L-Laterals (dropset):
55×12-50×12-45×12-35×12-25×12
Rear Delt Flye Machine:
150×12-6-4
Plate Hammer Curls (slow negatives):
45 ×20-12-12
OH Cable Curls (dropset):
30×10-27×10-23×10-20×10-17×10-13×10-10×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes
9/10. Pretty easy squats. Hips feeling ok.
Squats (low bar, training max: 535):
135×10
225×5
315×5
375×3
430×3
480×5
Lying Hamstring Curl:
157×10-6-4
Seated Leg Extensions:
130×35-35-35
DB Shrugs:
80×25-25-25
Single-arm Seated Cable Row:
40×10-10-10-10-10
CG Pulldown:
100×10-10-10-10-10
Cable Curls (various grips):
40×12-12-12-12-12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
8/10. Achy shoulder, but easy presses.
Floor Presses (training max: 365):
135×10
135×10
185×12
215×5
255×3
290×3
330×5
Flat DB Squeeze Press (drop set):
55×25-45×25-35×25
Flat DB Flyes:
20×25-25-25
Cable Crossovers:
50×25-25-50
Wide-grip Pushdowns:
80×25-25-25
Rope Pushdowns:
80×25-25-25
Bench Dips:
×30-30-60
Underhand Pushdowns:
80×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 35 minutes
9/10. Presses were pretty easy. Some shoulder aches, so taking a break from cg bench, etc, work.
Floor Presses (training max: 360):
135×12
155×10
175×12
195×10
250×3
290×3
325×6
Flat DB Squeeze Press (drop set):
55×25-45×25-35×25
Flat DB Flyes:
20×25-25-25
Cable Crossovers:
50×25-25-25
Wide-grip Pushdowns:
80×25-25-25
Rope Pushdowns:
80×25-25-25
Bench Dips:
×30-15-60
Underhand Pushdowns:
80×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 35 minute
9/10. Good pulls.
Conventional Deadlift:
135×10
225×5
315×3
430×3
495×3
555×7
Elevated SLDL (standing on 45lb bumper):
405×3
405×3
405×3
GHRs (closer foot position setting, 3/2):
×20-10-10
Rope Face Pulls (old stack):
50×25-25-25
Wide-grip Strict Straight-arm Lat Pushdowns (old pulldown stack):
70×20-10-10
Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes