10/10. Strong, easy presses. Super-strict overheads.
Strict Military Press (training max: 260):
45×10
85×10
105×8
125×6
145×5
185×3
210×3
235×6
Seated OH DB Press:
55×10
75×10
95×10
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
Seated Bicep Curl Machine:
82×12
94×10
107×8
137×10
Band Pull-Aparts:
purple ×25
purple ×25
red ×10
red ×10
Abs:
×25×6
Duration: 45 minutes
8/10. Squats were super sluggish. Hard, but easy. Really love the new GHR station.
ATG Squats (high-bar, training max: 450):
45×10
135×5
225×5
295×5
335×5
385×5
Seated Leg Extension:
325×10
325×10
325×10
325×10
325×10
GHR:
×12
×12
+red band×10
+red band×10
+red band×10
BB Shrugs:
225×8
315×8
405×8
495×8
545×8
585×8
495×8
405×8
315×8
225×8
Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
150×10
150×10
150×10
150×10
150×10
CG Pulldown:
250×8
250×8
250×8
250×8
250×8
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Abs:
×10×6
Duration: 55 minutes
10/10. Pressing felt great today. Had to reign things in to keep myself from going overboard with volume.
Floor Presses (training max: 320):
135×10
135×10
185×5
210×5
240×5
270×10
225×15
CG Bench Press:
135×10
170×8
190×8
210×8
230×10
Flat DB Squeeze Press:
60×10
70×10
80×10
85×10
60×10
Flat DB Flyes:
50×10
50×10
50×10
50×10
50×10
Cable Crossovers:
50×10
70×10
90×10
110×10
130×15 (PR)
Rope Pushdowns:
60×20
60×20
60×20
OH Rope Extensions:
60×12
60×12
60×12
Single-arm Underhand Pushdowns:
20×12
20×12
20×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Abs:
×25×6
Duration: 48 minutes
8/10. Deads were slow/sluggish, but mostly due to doing GHRs beforehand.
GHRs:
×12
×12
×12
×12
×12
Conventional Deadlift (reps deloaded, training max: 585):
135×5
225×3
385×5
435×5
495×6
Seated Single-leg Leg Curls:
60×10(r) 60×10(l)
80×10(r) 80×10(l)
100×10(r) 100×10(l)
120×10(r) 120×10(l)
Wide-grip Pulldowns (neutral grip):
170×10
170×10
170×10
200×10
200×10
Hammer Chins:
bw ×10
bw ×10
bw ×15
Straight-arm Rope Lat Pushdowns:
70×12
80×12
90×12
100×12
110×12
Seated Cable Row:
150×10
150×10
150×10
150×10
150×10
Abs:
×25×6
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes
10/10. Killed it. Real easy strict overheads (knees locked).
Strict Military Press (training max: 260):
45×20
70×10
90×8
110×8
130×6
170×5
195×5
220×10
Seated Strict Military Press (legs forward, no back support):
145×10
145×10
145×8
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 (elbows forward):
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
red ×10
red ×10
Abs:
×25×6
Duration: 50 minutes
9/10. Squats getting easier. Low energy.
Seated Leg Extension:
110×10
130×10
150×10
170×10
190×10
325×10
325×10
325×10
325×10
325×10
ATG Squats (high-bar):
135×5
225×5
315×3
405×1
455×1
500×1
Zombie ATG Squats:
225×3
245×3
265×3
Lying Leg Curls:
100×5
112×5
125×5
137×5
150×8
Wide-grip BB Shrugs:
225×10
315×10
405×10
405×10
405×10
Wide-grip Seated Cable Rows (overhand grip):
250×6
250×6
250×8 (PR)
CG Pulldown:
250×6
250×6
250×8
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Ab Work
×6
Duration: 60 minutes
10/10. Presses feeling solid. Easy.
Floor Press (training max: 315):
135×10
185×5
235×5
270×3
300×3
320×3
340×1
225×12
CG Bench Press:
135×10
185×4
205×4
225×4
245×6
Flat DB Squeeze Press:
65×6
75×6
85×4
95×4
95×6
Flat DB Flyes:
60×6
60×6
60×6
60×6
60×6
Cable Crossovers:
60×6
80×6
100×6
120×6
150×6 (PR)
V-bar Pushdowns:
60×12
60×12
60×12
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 ×25
purple ×25
purple ×10
purple ×10
Duration: 50 minutes
10/10. Pushing deads harder, 585 felt smooth, relatively easy. No hamstring issues.
Conventional Deadlift:
135×5
135×5
225×3
315×3
405×2
495×1
545×1
585×2
Seated Single-leg Leg Curls:
50×12(r) 50×12(l)
70×12(r) 70×12(l)
90×10(r) 90×10(l)
110×8(r) 110×8(l)
130×6(r) 130×6(l)
150×4(r) 150×4(l)
45-degree Hypers:
+25×12
+55×12
+55×12
+55×12
+55×12
Wide-grip Pulldowns (neutral grip):
200×6
230×6
230×6
230×6
230×6
Hammer Chins:
bw ×10
bw ×10
bw ×15
Straight-arm Rope Lat Pushdowns:
70×10
90×10
110×10
130×10
150×10 (PR)
Seated Cable Row:
200×6
250×6
250×6
250×6
250×6
Ab Work:
×12×6
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes
10/10. Probably the best strict effort I’ve done on overheads.
Strict Military Press (training max: 255):
45×20
70×10
90×5
110×5
130×5
150×5
170×5
190×5
215×3
240×5
Push Press:
260×1
280×1
300×1
Seated Strict Military Press (legs relaxed out front, no back support):
155×3
175×3
195×3
Strict L-Laterals:
55×6
55×6
60×6
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:
45×10
45×10
45×10
45×12
45×20
Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10
Ab Work:
×25×6
Duration: 45 minutes
10/10. Pushed squats more today. 500 was slow and weak, but it went up smoothly enough.
Seated Leg Extension:
110×10
130×10
150×10
170×10
190×10
210×10
230×10
250×10
270×10
325×12
ATG Squats (high-bar):
135×5
225×5
315×3
405×1
455×1
500×1
Lying Leg Curls:
100×5
112×5
125×5
137×5
150×5
BB Shrugs:
225×8
315×8
405×8
495×8
495×8
495×8
405×8
315×8
225×8
Wide-grip Seated Cable Rows (overhand grip):
250×6
250×6
250×6
CG Pulldown:
250×6
250×6
250×8
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Ab Work
Duration: 60 minutes