7/18 – Deadlift – 3’s

7/10.  Slow.

Conventional Deadlift (reps deloaded, training max: 660):
135×5
225×5
315×5
460×3
530×3
595×3

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
295×3
295×3
295×3

45-degree Hypers:
62×10
62×10
62×12

Wide-grip BB Rows:
295×6
295×6
295×8

Hammer Chins:
+20 ×8
+20 ×8
+20 ×8

Hanging Leg Raises:
×12
+3×12
+8×12

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

Duration: 45 minutes

7/17 – Press – 3’s

10/10. More great pressing.

Strict Military Press (training max: 270):
45×12
45×12
45×12
90×10
110×8
130×5
150×5
170×3
190×3
215×3
245×6 (PR, 5 strict reps + 1 push press)

Seated Strict Military Press (no back support, legs relaxed out front):
160×8
160×8
160×8

Strict L-Laterals:
45×8
45×8
45×8

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

Rear Delt Flye Machine:
120×8
120×8
120×8

BB Curls:
65×12
85×10
105×8
125×6

Seated Bicep Curl Machine:
75×12
87×10
100×8
112×8

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

Duration: 45 minutes

7/12 – Squats – 5’s

10/10.

Zombie ATG Front Squat (training max: 395):
135×10
255×5
295×5
335×8

SSB GMs:
185×10
235×10
235×10
235×10

Pistol Box Squats:
bw × 10 (13″ box)
bw × 10 (13″ box)
bw × 10 (13″ box)

Single-leg Leg Extensions:
85×10
105×10
125×10
145×10
105×10

Seated Leg Curls:
150×10
150×10
150×10
150×10
150×10

Ab Wheel:
×10
×10
×12

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

Duration: 45 minutes

7/11 – Bench – 5’s

7/10. Inclines felt like shit. Rest was good.

Incline Bench Press (training max: 330):
45×12
45×12
135×10
135×10
155×5
175×5
195×5
215×5
250×5
280×5

Flat DB Squeeze Press:
70×10
80×10
90×10-60×10

CG Bench Press:
155×8
195×8
235×8

Seated Pec Flye:
170×10
170×10
170×10
170×10

V-bar Pushdowns:
50×20
50×20
50×20

OH Rope Extensions:
30×20
30×20
30×20

Bench Dips:
×20
×20
×20

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

Duration: 40 minutes

7/10 – Deadlift – 5’s

9/10. Good.

Conventional Deadlift (reps deloaded, training max: 660):
135×5
225×5
315×5
430×5
495×5
560×6

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
265×3
265×3
265×3

SLDL:
335×5
355×5
375×5

Wide-grip BB Rows:
265×10
265×10
265×10

Hammer Chins:
+10 ×10
+10 ×10
+10 ×10

Hanging Leg Raises:
×12
×12
×12

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

Duration: 45 minutes

7/9 – Press – 5’s

10/10. Presses felt great.

Strict Military Press (training max: 270):
45×12
45×12
45×12
75×10
95×10
115×8
135×5
155×5
175×5
200×5
230×8 (PR)

Seated Strict Military Press (no back support, legs relaxed out front):
150×10
150×10
150×12

Strict L-Laterals:
35×12
35×12
35×12

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

Rear Delt Flye Machine:
110×10
110×10
110×10

BB Curls:
65×12
85×10
105×8
125×6

Seated Bicep Curl Machine:
75×12
87×10
100×8
112×8

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

Duration: 50 minutes

6/29 – Lower

10/10. Great session. Strong pulls. Feels good to pull 700 again. First time pulling sumo in almost 3 months, and only second time in the last 6 months.

Deadlift (reps deloaded):
135×5
135×5
225×5
315×3
405×2
495×1
585×1
675×1
700×2

SLDL:
430×2
480×2
530×3 (PR)

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
330×3
330×3
330×3

Wide-grip BB Rows:
225×10
225×10
225×10

Hammer Chins:
bw ×10
bw ×10
bw ×10

DB Shrugs:
50×10
50×10
50×10
75×10
75×10

Pistol Box Squats:
bw × 10 (13″ box)
bw × 12 (15″ box)
bw × 10 (13″ box)

Single-leg Leg Extensions:
125×10
125×10
125×10
125×10
125×10

Seated Leg Curls:
100×10
100×10
100×10
100×10
100×10

Ab Wheel:
×10
×10
×12

Hanging Leg Raises:
×10
×10
×10

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

Duration: 90 minutes

6/28 – Upper

9/10. Only two sessions this week so combining upper and lower workouts, mixing some ME and light work together.

Strict Military Press:
45×10
75×10
95×10
115×5
135×5
155×5
175×3
195×1
215×1
215×1
235×1
255×1 (PR)

Push Press:
275×2

Seated Strict Military Press (no back support, legs relaxed out front):
175×3
185×3
200×3 (PR)
215×1 (PR)

Strict L-Laterals:
25×12
25×12
25×12

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

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

BB Curls:
65×12
85×12
85×12
85×12

Seated Bicep Curl Machine:
87×12
87×12
87×12
87×12

Incline Bench Press :
185×5
205×3
225×3
245×3
265×3
285×3

Flat DB Squeeze Press:
100×4
100×4
100×6

Seated Pec Flye:
100×12
100×12
100×12
100×12

V-bar Pushdowns:
50×12
50×12
50×12

OH Rope Extensions:
30×12
30×12
30×12

Bench Dips:
×20
×20
×20
×20

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

Duration: 75 minutes

6/21 – Squats – 5/3/1

10/10. Excellent.

Zombie ATG Front Squat (training max: 385):
135×5
225×5
290×5
330×3 (all reps paused)
365×1 (paused)
385×1 (paused)
405×1 (paused)

SSB GMs:
265×3
285×3
295×3 (PR)
255×5

Pistol Box Squats:
bw × 10 (13″ box)
bw × 10 (13″ box)
bw × 10 (13″ box)

Single-leg Leg Extensions:
125×10
145×10
165×10
185×10
205×10

Seated Leg Curls:
100×15
120×15
120×15
120×15
120×15

Ab Wheel:
×10
×10
×12

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

Duration: 50 minutes

6/20 – Bench – 5/3/1

8/10. Decent inclines.

Incline Bench Press (training max: 325):
45×12
45×12
45×12
135×5
135×5
155×5
175×5
195×5
245×5
275×3
310×2
225×10

Flat DB Squeeze Press:
80×6
100×6
100×7-60×10

CG Bench Press:
170×4
210×4
250×4

Seated Pec Flye:
170×8
170×8
170×8
170×8

V-bar Pushdowns:
50×20
50×20
50×20
50×20
50×20

Bench Dips:
×20
×20
×20
×20

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

Duration: 45 minutes