Author: stealth

12/11 – Deadlift – 5’s

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

12/10 – Press – 5’s

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

12/7 – ATG Squat – Deload

Giving low-bar squats a go again, felt good.

ATG Squats (low-bar):
225×5
225×5
225×5
225×5
225×5

DB Split Squat:
40×10
40×10
40×10

GHR:
×10
×10
×10

BB Shrugs (wide-grip):
225×10
225×10
225×10
225×10
225×10

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
80×12
80×12
80×12
80×12
80×12

CG Pulldown:
100×12
100×12
100×12
100×12
100×12

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

Cable Curl:
60×50

Abs:
×25×6

Duration: 25 minutes

12/6 – Floor Press – Deload

Another deload.

Bench Press:
135×10
135×10
155×10
175×10
195×10

CG Bench Press:
135×10
135×10
135×10
135×10
135×10

Flat DB Squeeze Press:
25×10
25×10
25×10
25×10
25×10

Flat DB Bench:
25×10
25×10
25×10
25×10
25×10

Flat DB Flyes:
25×10
25×10
25×10
25×10
25×10

Cable Crossovers:
50×12
50×12
50×12
50×12
50×12

Rope Pushdowns:
50×12
50×12
50×12

OH Rope Extensions:
50×12
50×12
50×12

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

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

Abs:
×25×6

Duration: 35 minutes

12/4 – Deadlift – Deload

Nice deload. Getting sumo deads back into shape.

Deadlift (reps deloaded):
135×5
225×5
315×5
315×5
315×5
315×5
315×5
365×1
415×1
415×1

GHRs:
×10
×10
×10
×10

Seated Single-leg Leg Curls:
70×10
70×10
70×10
70×10
70×10

Wide-grip Pulldowns (neutral grip):
100×12
100×12
100×12
100×12
100×12

Hammer Chins:
bw ×10
bw ×10
bw ×10

Straight-arm Rope  Lat Pushdowns:
70×12
70×12
70×12
70×12
70×12

Seated Cable Row:
80×12
80×12
80×12
80×12
80×12

Abs:
×25×6

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes

12/3 – Press – Deload

Taking a much needed deload week.

Seated Overhead Press Machine (alternating neutral and regular grip):
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12

Strict L-Laterals:
15×12
15×12
15×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Delt Flye Machine:
50×12
50×12
50×12
50×12
50×12

BB Curls:
45×12
45×12
45×12
45×12

Seated Curl Machine:
50×12
50×12
50×12
50×12

Plate Hammer Curls:
25×12
25×12
25×12
25×12

OH Cable Curls:
20×12
30×12
30×12
30×12

Band Pull-Aparts:
red ×50
red ×50
red ×25
red ×25

Abs:
×25×6

Duration: 30 minutes

11/30 – ATG Squat – 5/3/1

10/10. First session under the bar where squats felt ‘normal’ again. 505 was pretty smooth.

ATG Squats (high-bar, most reps paused on top sets):
135×5
225×5
335×5
380×3
425×3
465×1
505×2

Zombie ATG Squats:
225×3
275×1
325×1
375×1
415×1

BB Shrugs:
225×4
315×4
405×4
495×4
585×4
315×12
315×12

Single-leg Seated Leg Extension:
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10

GHR:
+red band ×10
+red band ×10
+red band ×10
+red band ×10

Wide-grip Seated Cable Rows (overhand grip):
250×6
250×6
250×8 (PR)

CG Pulldown:
250×6
250×6
250×10 (PR)

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

Ab Work:
×10×6

Duration: 60 minutes

11/29 – Floor Press – 5/3/1

9/10. Floor presses feeling great, but felt a bit of achiness in my shoulder during CG Bench. Dialed it back after that. Deload will be nice next week.

Floor Press (training max: 320):
135×10
185×10
240×5
270×3
305×3
325×1
345×1
325×3 (PR)
225×15

CG Bench Press:
135×10
190×4
210×4
230×4
250×4

Flat DB Squeeze Press:
65×8
65×8
35×12
35×12
35×12

Flat DB Flyes:
65×8
35×12
35×12
35×12
35×12

Cable Crossovers:
60×10
80×10
100×10
60×10
60×10

Single-arm Pushdowns:
30×12
30×12
30×12

Pushdowns:
70×12
70×12
70×12
70×12
70×12

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

Ab Work:
×25×6

Band Pull-Aparts:
purple ×35
purple ×35
purple ×35

Duration: 45 minutes

11/27 – Deadlift – 5/3/1

7/10. Slow, weak feeling deads. Assistance was fine.

Conventional Deadlift (reps deloaded, training max: 585):
135×5
225×5
315×3
435×5
495×3
555×2

Deadlift (reps deloaded):
225×5
225×5

GHRs:
×10
+red band ×10
+red band ×10
+red band ×10
+red band ×10

Seated Single-leg Leg Curls:
70×10(r) 70×10(l)
90×10(r) 90×10(l)
110×10(r) 110×10(l)
130×10(r) 130×10(l)

Wide-grip Pulldowns (neutral grip):
250×4
250×4
250×4
250×4
250×4

Hammer Chins:
+20 ×4
+20 ×4
+20 ×4
+20 ×4
+20 ×4

Straight-arm Lat Pushdowns:
150×10
170×10
190×10
200×10
200×10 (PR)

Seated Cable Row:
230×4
250×4
250×4
250×4
250×4

Abs:
×25×6

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

Duration: 60 minutes

11/26 – Press – 5/3/1

10/10. Great presses.

Strict Military Press (training max: 260):
45×20
75×10
95×10
115×8
135×5
155×5
195×5
220×3
245×4 (PR)

Push Press:
265×2
285×1
305×2 (PR)

Seated Strict Military Press (legs relaxed out front, no back support):
160×3
180×3
200×3 (PR)

Strict L-Laterals:
60×6
60×6
60×6

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

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
55×12

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

Ab Work:
×25×6

Duration: 50 minutes