Author: stealth

7/8 – Press – 3’s

10/10. Great pressing today.

Strict Military Press (training max: 300):
45×50
75×10
95×10
115×8
135×5
165×5
210×3
240×3
270×7 (PR)

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

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

Preacher Curls (short rests):
65×15-12-10

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

OH Cable Curls (dropset):
27×15-23×15-20×15-17×15-13×15-10×15

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

Duration: 35 minutes

7/5 – Squat – 5’s

5/10. Pretty poor session. No focus, stomach bug, etc.

Squats (mix of high bar atg and low-bar parallel, training max: 590):
135×10
225×5
315×3
385×5
445×3
500×3

Lying Hamstring Curl:
100×12-12-12

Seated Leg Extensions:
110×35-35-35

DB Shrugs:
75×25-25-25

Single-arm Seated Cable Row:
40×10-10-10-10-10

CG Pulldown (leaning way back):
150×10-10-10-100×10-75×10

Cable Hip Abduction:
20×25-25

Single-arm Cable Curls:
20×12-12-12

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

Duration: 30 minutes

7/3 – Deadlift – ME / Floor Press – 5’s

9/10. good deads. good pressing. shoulder still flared up on cg bench so I think I am going to have to drop those for a while.

Conventional Deadlift:
135×10
225×5
315×3
405×2
495×1
585×1
615×1

GHRs (closer foot setting – 3/2 ):
×30-15-12

Chest-supported Seated Lat Row (dropset):
200-175-150-125-100×15-75×20

Extra Close-grip Pulldowns (dropset, old stack):
150-125-100-87-75-62-50×10

Wide-grip Pulldowns (neutral grip, slow reps, long negatives):
150×10-6-6

Rope Straight-arm Lat Pushdowns (stricter form):
100×12-10-10

Floor Presses (training max: 360):
135×10
185×5
235×5
270×5
305×8

CG Bench Press * RG Bench Press:
135×15-15
135×15-15

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
55×15-15
55×15-15
55×15-15

Flat DB Flyes:
25×15-15-15

V-bar Cable Pushdowns:
100×30-15-15

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

Cable Crossovers (dropset):
100-90-60×10

Bench Dips:
×60

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

Duration: 60 minutes

7/1 – Press – 5’s

10/10. Great pressing.

Strict Military Press (training max: 300):
45×30
75×10
95×10
115×8
135×5
155×5
195×5
225×5
255×12 (PR)

Seated Strict Military Press (legs forward, no back support):
135×10-155×10-10

Strict L-Laterals:
40×20-12-10

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 ×20-15s-10s ×30

BB Curls (dropset):
105-85-65-45×12

OH Cable Curls (dropset):
27-20-10×20

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

Duration: 40 minutes

6/28 – Squat – Deload

Deload.

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: 15 minutes

6/27 – Floor Press – Deload

Quick and easy deload.

Bench Press:
135×12-12-12

CG Bench Press:
135×12-12-12

Neutral Grip DB Bench Press:
30×15-15-15

Flat DB Flyes:
20×25-25-25

Single-arm Upright Cable Crossover:
30×15-15-15

Cable Crossovers:
20×25-25-25

Pushdowns:
50×25-25-25

OH Rope Extensions:
30×25-25-25

BTB Pushdowns:
50×25-25-25

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

Duration: 18 minutes

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