9/10 only because energy was low. Easy squats.
Zombie ATG Front Squat (training max: 405):
135×5
225×3
285×3
325×3
365×4 (all reps paused)
SSB GMs:
275×6
275×6
275×6
Single-leg Leg Extensions:
70×10
70×10
70×10
70×10
70×10
Seated Leg Curls:
180×8
180×8
180×8
180×8
180×8
DB Shrugs:
150s ×10
150s ×10
150s ×10
150s ×10
150s ×10
Ab Wheel:
×10
×10
×12
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 45 minutes
8/10.
Flat DB Bench (superset with flat db squeeze press):
60×8
60×8
60×8
60×8
Flat DB Squeeze Press:
60×8
60×8
60×8
60×8
Incline DB Bench (superset with incline db squeeze press):
60×8
60×8
60×8
60×8
Incline DB Squeeze Press:
60×8
60×8
60×8
60×8
CG Bench Press:
170×6
210×6
250×3
Cable Crossovers:
40×8
40×8
40×8
40×8
40×8
Flat DB Flyes:
45×8
45×8
45×8
45×8
45×8
Rope Pushdowns:
30×20
30×20
30×20
OH Rope Extensions:
30×12
30×12
30×12
Single-arm Underhand Pushdowns:
17×20
17×20
17×20
17×20
17×20
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 50 minutes
8/10. Low energy from fasting, deads were kind of slow, but still easy.
Conventional Deadlift (reps deloaded, training max: 670):
135×5
225×3
315×3
405×3
470×3
535×3
605×3
Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
300×3
300×3
300×3
45-degree Hypers:
120×10
160×10
160×12
BTN Pulldowns:
125×10
125×10
125×10
Hammer Chins:
+20 ×8
+20 ×8
+20 ×8
Hanging Leg Raises:
+5×10
+5×10
+5×10
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 50 minutes
10/10. Nice presses.
Strict Military Press (training max: 275):
45×12
45×12
75×12
95×10
115×8
135×5
155×5
175×3
195×3
220×3
250×5 (PR, 4 strict reps + 1 push press)
Seated Strict Military Press (no back support, legs relaxed out front):
165×8
165×8
165×8
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:
75×12
95×10
115×8
135×8
Seated Bicep Curl Machine:
75×12
87×10
100×8
125×10
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 50 minutes
9/10. Got a bit light-headed from my longer fasts this week between workouts, but squats were still easy.
Zombie ATG Front Squat (training max: 405):
135×10
225×3
265×5
305×5
345×6 (paused reps)
SSB GMs:
240×10
240×10
240×10
Single-leg Leg Extensions:
65×10
65×10
65×10
65×10
65×10
Seated Leg Curls:
150×10
170×10
190×10
210×10
210×10
DB Shrugs:
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: 55 minutes
8/10. Achy shoulder, elbow getting better. Decent light, but moderately intense session.
Incline DB Bench (superset with incline db squeeze press):
40×10
40×10
40×10
40×10
Incline DB Squeeze Press:
40×10
40×10
40×10
40×10
Flat DB Bench (superset with flat db squeeze press):
40×10
40×10
40×10
40×10
Flat DB Squeeze Press:
40×10
40×10
40×10
40×10
CG Bench Press:
160×8
200×8
240×5
Cable Crossovers:
30×10
30×10
30×10
30×10
30×10
Flat DB Flyes:
35×10
35×10
35×10
35×10
35×10
V-bar Pushdowns:
30×20
30×20
30×20
OH Rope Extensions:
30×12
30×12
30×12
Underhand Pushdowns:
30×12
30×12
30×12
30×12
30×12
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 40 minutes
7/10. Low energy, slow pulls.
Conventional Deadlift (reps deloaded, training max: 665):
135×5
225×5
315×5
430×5
500×5
565×5
Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
265×3
265×3
265×3
SLDL:
340×5
360×5
380×5
Wide-grip BB Rows:
270×10
270×10
270×10
Hammer Chins:
+10 ×10
+10 ×10
+10 ×10
Hanging Leg Raises:
+10 ×10
+10 ×10
+10 ×10
CG Pulldowns:
150×10
150×10
150×10
Rope Lat Pushdowns:
30×12
30×12
30×12
30×12
30×12
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 60 minutes
8/10. Decent presses despite recovering from a migraine yesterday.
Strict Military Press (training max: 275):
45×12
45×12
45×12
80×10
100×10
120×8
140×5
160×5
180×5
205×5
235×6 (PR)
Seated Strict Military Press (no back support, legs relaxed out front):
155×10
155×10
155×10
Strict L-Laterals:
35×12
35×12
35×12
Strict Laterals (elbows locked):
20×12
20×12
20×12
Rear Laterals:
30×12
30×12
30×12
BB Curls:
65×12
85×10
105×8
125×6
Preacher Curls:
45×12
45×12
45×12
45×12
Plate Hammer Curls:
45×12
45×12
45×12
45×12
45×12
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 50 minutes
9/10. Achy and beat up, but deads were still pretty decent. Not going to complain.
Deadlift (reps deloaded):
225×5
315×3
405×2
495×1
585×1
675×2
Wide-grip BB Rows:
225×10
225×10
225×10
Hammer Chins:
bw ×10
bw ×10
bw ×10
DB Shrugs:
75×10
75×10
75×10
75×10
75×10
Wide-grip Pulldown:
150× 10
150× 10
150× 10
CG Pulldown:
150× 10
150× 10
150× 10
Single-leg Leg Extensions:
70×10
70×10
70×10
70×10
70×10
Seated Leg Curls:
110×10
110×10
110×10
110×10
110×10
45-degree Hypers:
88×10
88×10
88×10
Hanging Leg Raises:
×10
×10
×10
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 55 minutes
10/10 overheads. Cruised on the rest.
Strict Military Press:
45×10
65×10
95×10
115×10
135×5
155×5
175×3
195×2
215×1
235×1
260×2 (PR)
Push Press:
280×2
Seated Strict Military Press (no back support, legs relaxed out front):
180×3
190×3
135×12
Strict L-Laterals:
15×12
15×12
15×12
Strict Laterals (elbows locked):
15×12
15×12
15×12
Rear Delt Flye Machine:
70×12
70×12
70×12
BB Curls:
65×12
65×12
65×12
65×12
65×12
Seated Bicep Curl Machine:
50×12
62×12
62×12
62×12
62×12
Flat DB Squeeze Press:
45×10
45×10
45×10
45×10
45×10
Seated Pec Flye:
70×12
70×12
70×12
70×12
70×12
V-bar Pushdowns:
30×12
30×12
30×12
OH Rope Extensions:
30×12
30×12
30×12
Bench Dips:
×12
×12
×12
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 60 minutes