Stealth's Workout Journal

10/10. Great pressing continues. Top set of strict presses was cake. Def had more in the tank but wanted to hit push presses hard. Worked up to two near misses at 315 (couple inches shy of lockout), then rested a minute and went back and got it easily. Felt good to get that overhead again.

Strict Military Press (training max: 265):
45×20
45×20
80×10
100×8
120×6
140×5
160×5
200×5
225×3
250×3 (PR)

Push Press:
270×1
290×1
315×0.9×2
315×1 (PR)

Seated Strict Military Press (legs relaxed out front, no back support):
165×3
185×3
205×3 (PR)

Strict L-Laterals:
60×6
50×6
40×8

Rear Delt Flye Machine:
150×6
120×6
100×6

BB Curls (elbows forward):
85×8
85×8
85×8
85×8
85×8

Plate Hammer Curls:
45×12
45×12
45×12
55×12
60×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Ab Work:
×25×6

Duration: 60 minutes

10/10. Easy squats, lots of energy.

ATG Squats (low-bar, training max: 455):
135×5
225×5
320×3
365×3
415×5

DB Split Squats:
55×10
55×10
55×10
55×10
55×10

GHR:
×10
×10
×10

BB Shrugs:
225×6
315×6
405×6
495×6
585×6
675×6

Wide-grip BB Shrugs:
585×6
495×6
405×6
315×8
225×10

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
210×8
230×8
250×8

CG Pulldown:
250×8
250×8
250×8

OH Cable Curls:
30×12
30×12
30×12
30×12
30×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Abs:
×10×6

Duration: 60 minutes

9/10. Good presses. Shoulder feeling a bit less achy on cg bench and db presses.

Floor Press (training max: 325):
135×10
185×10
230×3
260×3
295×8

CG Bench Press:
135×10
185×6
205×6
225×6
245×8
185×8

Flat DB Squeeze Press:
65×6
65×6
65×6
65×6
65×6
65×6

Flat DB Flyes:
55×8
55×8
55×8
55×8
55×8

Cable Crossovers:
110×8
120×8
130×8
140×8
160×8 (PR)

Cable GnP:
30×12
50×12

V-bar Pushdowns:
50×20
50×20
50×50

OH Rope Extensions:
60×12
60×12
60×15

Underhand Pushdowns:
70×20
70×20
70×20

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Abs:
×10×6

Duration: 60 minutes

10/10. Solid deads, easy.

Conventional Deadlift (training max: 590, reps deloaded):
135×5
225×5
315×3
415×3
440×3
530×4

GHRs:
+red band ×12
+red band ×12
+red band ×12

Seated Single-leg Leg Curls:
70×12
70×12
70×12
70×12

Wide-grip Pulldowns (neutral grip):
210×8
250×8
250×8

Seated Cable Row:
200×8
210×8
220×8

Pullups:
bw ×10
bw ×10
bw ×10

Straight-arm Lat Pushdowns:
120×10
150×10
190×10
200×12 (PR)

Abs:
×25×6

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 45 minutes

10/10. Overheads continue to feel incredibly strong.

Strict Military Press (training max: 265):
45×10
45×10
90×10
110×10
130×8
150×6
190×3
215×3
240×8 (PR)

Seated OH DB Press:
60×10
80×10
100×10

Strict L-Laterals:
55×8
55×8
55×8

Rear Delt Flye Machine:
130×8
130×8
130×8

BB Curls (elbows forward):
75×10
75×10
75×10
75×10
75×10

Seated Bicep Curl Machine:
82×12
94×10
107×10
150×10-100×10

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

Abs:
×25×6

Duration: 45 minutes

9/10. Easy squats, but knees are feeling off. Took it easy on the volume ramping up to my top set, and didn’t push accessory work on legs much.

ATG Squats (low-bar, training max: 455):
45×10
135×5
225×5
315×5
340×5
390×6

DB Split Squats:
50×10
50×10
50×10
50×10
50×10

GHR:
×10
×10
×10

BB Shrugs:
225×8
315×8
405×8
495×8
585×8
635×6
675×6

Wide-grip BB Shrugs:
585×6
495×6
405×6
315×6
225×10

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
170×10
200×10
210×8

CG Pulldown (superset with rows):
250×10
250×8
250×7

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Abs:
×10×6

Duration: 55 minutes

10/10. Solid floor presses; took it easier on assistance since shoulder was still feeling a bit off on close grip bench.

Floor Presses (training max: 325):
135×10
135×10
185×5
210×5
245×5
275×12
225×15

CG Bench Press:
135×10
175×10
195×10
215×10
235×10

Flat DB Squeeze Press:
60×12
60×12
60×12

Flat DB Flyes:
50×12
50×12
50×12

Cable Crossovers:
100×12
120×12
120×12
100×15
70×15

Rope Pushdowns:
60×12
60×12
60×12

OH Rope Extensions:
60×12
60×12
60×12

Single-arm Pushdowns:
20×12
20×12
20×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25

Abs:
×10×6

Duration: 50 minutes

10/10. Solid deads.

Conventional Deadlift (training max: 590):
135×5
135×5
225×5
315×5
385×5
440×5
500×10 (first 5 reps deloaded, second 5 touch and go)

GHRs:
×12
×12
×12

Seated Single-leg Leg Curls:
60×12
60×12
60×12
60×12

Wide-grip Pulldowns (neutral grip):
200×10
220×10
240×10

Seated Cable Row:
170×10
190×10
210×10

Hammer Chins:
bw ×10
bw ×10
bw ×12

Straight-arm Lat Pushdowns:
110×12
140×12
180×12
200×12 (PR)

Abs:
×25×6

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 50 minutes

10/10. Great presses. 225 for 10 is def my best ‘strict’ effort.

Strict Military Press (training max: 265):
45×20
45×20
75×10
95×8
115×8
135×6
175×5
200×5
225×10 (PR)

Seated Strict Military Press (legs forward, no back support):
150×10
150×10
150×8

Strict L-Laterals:
45×12
45×12
45×12

Strict Laterals (elbows locked):
20×12
20×12
20×12

Rear Delt Flye Machine:
70×12
70×12
70×12

BB Curls:
65×12
65×12
65×12
65×12

Preacher Curls:
45×12
45×12
45×12
45×12

Plate Hammer Curls:
45×12
45×12
45×12
45×12

OH Cable Curls:
20×12
20×12
20×12
20×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25

Abs:
×25×6

Duration: 45 minutes