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
10/10. Shoulder feeling much better than last week.
Strict Military Press (training max: 305):
45×50
75×10
95×10
115×8
135×5
165×5
215×3
245×3
275×7 (PR)
Seated DB Press (dropset):
60×12-55×12-50×12-45×12-40×12-35×12-25×20
Strict L-Laterals (dropset):
30×25-25×25-20×25
Rear Delt Flye Machine (dropset):
90×15-80×15-70×15-60×15-50×15-40×15-30×15-20×15
Preacher Curls (short rests):
65×15-15-15
DB Hammer Curls (holding dbs together in front, dropset):
35s ×15-25s ×15-15s ×15
OH Cable Curls (dropset):
27×15-23×15-20×15-17×15-13×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
9/10. Good session.
Squats (low bar, training max: 535):
135×10
225×5
345×5
405×5
455×5
Lying Hamstring Curl:
157×12-6-4
Seated Leg Extensions:
125×35-35-35
DB Shrugs:
80×25-25-25
Single-arm Seated Cable Row:
40×10-10-10-10-10
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
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
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
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
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
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
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