Author: stealth

10/10. Nice.

Zombie ATG Front Squat (training max: 385):
135×10
250×5
290×5
330×7

SSB GMs:
180×10
230×10
230×10
230×10

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

Single-leg Leg Extensions:
77×10
97×10
117×10
137×10
164×10

OH Bicep Curls:
20×10
20×10
20×10
20×10
20×10

Seated Bicep Curl Machine (full extension):
50×10
50×10
50×10
50×10
50×10

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

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

Duration: 40 minutes

8/10. Slightly lower volume on all assistance.

Incline Bench Press (training max: 325):
45×12
45×12
45×12
135×5
135×5
155×5
175×5
195×5
210×5
245×5
275×8

Flat DB Bench Press:
100×6
110×6
110×10

Flat DB Squeeze Press:
70×10
80×10
90×12

CG Bench Press:
150×8
190×8
230×8

Cable Crossovers:
50×10
60×10
60×12
40×15

OH Rope Extensions:
40×12
40×12
40×12

Rope Pushdown:
40×12
40×12
40×12

Single-arm Cable Pushdowns:
17×12
17×12
17×12

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

Duration: 45 minutes

8/10. Pretty easy deads.

Conventional Deadlift (reps deloaded, training max: 650):
135×5
225×5
315×5
425×5
490×5
555×5

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
260×3
260×3
260×3

SLDL:
330×5
350×5
370×5

Wide-grip BB Row:
240×10
260×10
280×10

CG Pulldown:
150×10
200×10
250×10

Preacher Curls:
55×10
55×10
55×10
55×10
55×10

Seated Hammer-grip Plate Curls on Preacher Bench:
45×10
45×10
45×10
45×10
45×10

Ab Roll-outs:
×10
×10

Seated Knee-Raises:
×20
×20

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

Duration: 45 minutes

10/10. Easy overheads.

Strict Military Press (training max: 265):
45×12
45×12
45×12
75×10
95×10
115×8
135×5
155×5
175×5
200×5
225×7

Seated Strict Military Press (no back support, legs relaxed out front):
145×10
145×10
145×12

Strict L-Laterals:
35×12
35×12
35×12

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

Rear Delt Flye Machine:
100×10
100×10
100×10

OH Rope Extensions:
50×12
60×12
60×12

Single-arm Underhand Cable Pushdown:
20×12
20×12
20×12

V-bar Pushdowns:
60×12
60×12
60×12

Wide-grip Pushdowns:
80×12
80×12
80×12

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

Duration: 40 minutes

10/10. More solid squats. Easy.

Zombie ATG Front Squat (training max: 380):
135×5
225×5
285×5
325×3
360×3 (all reps paused)
380×1 (long pause)

SSB GMs:
205×3
205×3
205×3
205×3
205×3

Pistol Box Squats:
bw × 12 (15″ box)

Single-leg Leg Extensions:
64×10
64×10
64×10
64×10
64×10
64×10

OH Bicep Curls:
20×12
20×12
20×12
20×12
20×12

DB Shrugs:
35×12
35×12
35×12
35×12
35×12

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

Duration: 40 minutes

8/10. Easy inclines. Assistance deload.

Incline Bench Press (training max: 320):
45×12
45×12
45×12
135×10
135×10
155×5
175×5
195×5
215×5
240×5
270×3
305×2
325×1

Seated Chest Press:
75×10
75×10
75×10
75×10
75×10

Neutral-grip Seated Chest Press:
75×10
75×10
75×10
75×10
75×10

Reverse-grip Bench Press:
45×20
45×20
45×20

Cable Crossovers:
30×10
30×10
30×10
30×10
30×10

OH Rope Extensions:
30×10
30×10
30×10

Rope Pushdowns:
30×10
30×10
30×10

Single-arm Cable Extensions:
13×10
13×10
13×10
13×10
13×10

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

Duration: 40 minutes

7/10. Alright deads, slow.

Conventional Deadlift (training max: 645, reps deloaded):
135×5
225×5
315×3
405×3
485×5
550×3
615×1

SLDL:
420×2
470×2
520×3

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
320×3
320×3
320×3
320×3

Seated Lat Row Machine:
100×10
100×10
100×10
100×10
100×10

BTN Pulldown:
100×10
100×10
100×10
100×10
100×10

Seated Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10

Hammer-grip Plate Curls:
25×10
25×10
25×10

Hanging Leg Raises:
×10
×10
×20

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

Duration: 60 minutes

7/10. So-so. Elbow feeling good, but will continue to deload assistance for one more week.

Strict Military Press (training max: 260):
45×12
45×12
45×12
75×10
95×10
115×10
135×8
155×5
175×5
195×5
220×3
245×1+2 (1 strict, 2 semi-strict)

Push Press:
265×1

Seated Strict Military Press (no back support, legs relaxed out front):
160×6
160×6
160×10

Strict L-Laterals:
15×12
15×12
15×12

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

Rear Delt DB Flyes:
20×12
20×12
20×12

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

OH Rope Extensions:
30×12
30×12
30×12

Single-arm Cable Extensions:
17×12
17×12
17×12

V-bar Pushdowns:
30×12
30×12
30×12

Seated Tricep Extension Machine:
50×12
50×12
50×12

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

Duration: 35 minutes

10/10. Squats still feeling amazing. Nice pauses on top set’s reps. Assistance deload.

Zombie ATG Front Squat (training max: 380):
135×5
225×3
265×3
305×3
340×5

SSB GMs:
185×6
185×6
185×6
185×12

Pistol Box Squats:
bw × 12 (15″ box)

Single-leg Leg Extensions:
64×10
64×10
64×10
64×10
64×10
64×10

OH Bicep Curls:
20×12
20×12
20×12
20×12
20×12

DB Shrugs:
35×12
35×12
35×12
35×12
35×12

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

Duration: 35 minutes

5/10. Easy inclines. Assistance deload.

Incline Bench Press (training max: 320):
45×12
45×12
45×12
135×5
135×5
155×5
175×5
195×5
225×3
255×3
290×3

Seated Chest Press:
75×10
75×10
75×10

Neutral-grip Seated Chest Press:
75×10
75×10
75×10

Reverse-grip Bench Press:
45×20
45×20
45×20

Pec Flye Machine:
100×10
100×10
100×10
100×10
100×10

OH Rope Extensions:
30×10
30×10
30×10

V-bar Pushdown:
30×10
30×10
30×10
30×10
30×10

Single-arm Cable Pushdowns:
13×10
13×10
13×10

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

Duration: 25 minutes