6/25 – Deadlift – DE/Deload

Fast speed pulls. Nice deload.

DE Deficit Conventional Deadlift (standing on 45 bumper):
135×5
225×5
315×2
315×2
315×2
315×2

DE Conventional Deadlift:
315×2
315×2
315×2
315×2
405×3

GHRs (setting: 3/2):
×10-10-10

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: 25 minutes

6/24 – Press – ME/Deload

10/10. Deloading but decided to do some heavy push presses – strong double @ 315 for a nice PR.

Push Press:
45×50
75×10
95×10
115×5
135×10
185×3
235×1
265×1
295×1
315×2 (PR)

Strict L-Laterals:
30×15-15-15

Rear Laterals:
30×15-15-15

BB Curls:
65×20-20-20

Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×50

Plate Hammer Curls:
25×100

OH Cable Curls:
13×50

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

Duration: 30 minutes

6/21 – Squat – 5/3/1

10/10. Achy hips, but what else is new. Squats were strong and pretty easy. No belt on regular squats.

Squats (low-bar, training max: 525):
135×10
225×5
315×5
395×5
445×3
500×3

ATG Zombie Front Squat:
225×3
315×3
365×3

Lying Hamstring Curl:
157×8-4-4

Seated Leg Extension (dropset):
325×10-305×10-285×10-185×10-165×10

DB Shrugs (dropset):
150×10-140×10-130×10-120×10-110×10-100×10-90×10-80×10-70×10-60×10-50×10-40×10-30×10

Extra 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

6/20 – Floor Press – 5/3/1

8/10. No shoulder or elbow issues on floor presses, but I could not find the groove with them today.

Floor Presses (training max: 355):
135×25
155×10
175×10
195×5
225×5
265×5
300×3
335×1
355×1
365×1
335×4 (PR)

CG Bench Press (dropset):
135×10-155×10-175×10-195×10

Reverse-grip Bench Press (dropset):
195×10-175×10-155×10-135×10

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:
30×10-10-10

Dips:
×10-15

Reverse Pushdowns:
60×30-30-30

OH Rope Extensions:
50×30-30

Cable Crossovers:
50×20-20-50

Bench Dips:
×15-15-15

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

Duration: 45 minutes

6/18 – Deadlift – 5/3/1

10/10. Strong pulls today – very fast and easy. GHRs are stronger than ever.

Conventional Deadlift (training max: 600):
135×5
225×5
315×3
450×3
510×3
570×5

SLDL:
500×3
500×3
500×3

GHRs (closer foot setting, 3/2):
×30×10×8 (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):
130×30-15-15

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

Duration: 45 minutes

6/17 – Press – 5/3/1

10/10. OHs felt great. Strong, no shoulder or elbow issues.

Strict Military Press (training max: 295):
45×20
45×20
65×10
85×10
105×8
125×5
145×5
165×5
220×5
250×3
280×3 (PR)
300×3 (PR, push press)
195×10-6-5

Strict L-Laterals (dropset):
50×12-45×12-40×12-35×12-30×12

Rear Delt Flye Machine:
150×11-5-4

BB Curls:
125×15-10-10

Seated Curl Machine:
150×12-5-4

DB Hammer Curls (holding dbs together in front, dropset):
25s ×25-20s ×15-15s ×25

OH Cable Curls (dropset):
30×20-20×20-10×50

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

Duration: 50 minutes

6/14 – Squat – 3’s

9/10. Squats were 1/10, assistance was 10/10. Lots of hip tightness and my core was burnt out. Shut squats down at my 2nd work set.

Squats (low-bar, parallel):
135×10
225×5
315×5
410×3
480×3

Lying Hamstring Curl (dropset, each to failure):
164×10-157×6-150×2-100×8-75×12-50×15

Seated Leg Extensions (dropset):
325-305-285-265-245-225-205-185-165-145-125-105-85-65-45-25×10

Wide-grip BB Rows (underhand):
225×10-10-10

DB Shrugs (dropset):
100s-90s-80s-70s-60s-50s-40s-30s-20s-10s ×15

Seated Cable Row (dropset):
150-140-130-120-110-100-90-80-70-60×10

Standing Single-leg Band Abduction:
red ×50

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

Duration: 40 minutes

6/13 – Floor Press – 3’s

10/10. Pretty easy floor presses. More in the tank on the top set, but didn’t want to push my shoulder too hard. Shoulder feeling better and better.

Floor Presses (training max: 355):
135×12
135×12
155×12
175×12
195×10
215×10
245×3
280×3
315×6

Reverse-grip Bench Press (‘dropset’):
135×15-155×15-175×15-195×15

Flat DB Squeeze Press:
55×50-25-25

Floor Flat DB Flyes:
35×25

Cable Crossovers (drop set):
120×20-70×20-50×20-30×60

Wide-grip Pushdowns:
80×50-40-30

OH Rope Extensions (low pulley position):
60×25-15-25

Bench Dips:
×30-15-15

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

Duration: 45 minutes

6/11 – Deadlift – 3’s

9/10. Adding deads to the 5-3-1 mix.

Conventional Deadlift:
135×10
225×5
315×3
420×3
480×3
540×5

SLDL:
405×5
405×5
405×5

GHRs (closer foot  position setting, 3/2):
×20-10-10

Rope Face Pulls:
100×25-25-25

Wide-grip Pulldowns (neutral grip, 10-count slow negatives):
150×15-6-6

Wide-grip Strict Straight-arm Lat Pushdowns:
120×25-15-15

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

Duration: 40 minutes

6/10 – Press – 3’s

10/10. Solid presses. Shoulder not bothering me too much. Still went lighter on assistance.

Strict Military Press (training max: 295):
45×40
45×40
75×10
95×10
115×8
135×5
155×5
205×3
235×3
265×6 (PR)

Seated DB Press (dropset):
80×12-70×12-60×12-50×12-40×12

Strict L-Laterals (dropset):
35×20-30×20-25×20-15×50

Rear Delt Flye Machine (dropset):
90×15-80×15-70×15-60×15-50×15

BB Curls:
125×15-10-10

Preacher Curls (short rests):
65×15-15-10

DB Hammer Curls (holding dbs together in front, dropset):
35s ×15-25s ×15-15s ×15

OH Cable Curls (dropset):
27×15-20×15-13×15

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

Duration: 40 minutes