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
7/10. Sluggish but did what I needed to do without any trouble. Assistance work deloaded.
Conventional Deadlift (reps deloaded, training max: 645):
225×5
315×3
450×3
515×3
580×3
Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
290×3
290×3
290×3
Seated Lat Row Machine:
100×10
100×10
100×10
100×10
100×10
Wide-grip Pulldown:
100×10
100×10
100×10
100×10
100×10
Seated Curl Machine:
50×10
50×10
50×10
50×10
50×10
45-degree Hyper Extensions:
×10
×10
×10
Ab Leg-Extensions:
×20
×20
×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
9/10. Good overheads, Deloading most assistance work this week again.
Strict Military Press (training max: 260):
45×12
45×12
45×12
80×10
100×10
120×8
140×5
160×3
180×3
210×3
235×5
Seated Strict Military Press (no back support, legs relaxed out front):
150×8
150×8
150×8
150×8
150×8
Strict L-Laterals:
15×12
15×12
15×12
Strict Laterals (elbows locked):
15×12
15×12
15×12
Rear Delt DB Flye:
20×12
20×12
20×12
OH Rope Extensions:
30×12
30×12
30×12
Rope Pushdown:
30×12
30×12
30×12
Seated Tricep Extension Machine:
50×12
50×12
50×12
Wide-grip Pushdown:
50×12
50×12
50×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 30 minutes
10/10. Squats felt great.
Zombie ATG Front Squat (training max: 380):
135×10
245×5
285×5
325×7
SSB GMs:
175×10
175×10
175×10
175×10
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:
17×10
17×10
17×10
17×10
17×10
DB Shrugs:
35×10
35×10
35×10
35×10
35×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 30 minutes
9/10. Easy inclines. Nice assistance deload.
Incline Bench Press (training max: 320):
45×20
45×20
45×20
45×20
135×5
135×5
155×5
175×5
195×5
210×5
240×5
270×8
Flat DB Bench Press:
40×8
40×8
40×8
Flat DB Squeeze Press:
40×8
40×8
40×8
CG Bench Press:
135×8
135×8
135×8
135×8
135×8
Flat DB Flyes:
20×10
20×10
20×10
20×10
20×10
OH Rope Extensions:
20×12
20×12
20×12
Rope Pushdown:
20×12
20×12
20×12
Single-arm Cable Pushdowns:
13×12
13×12
13×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 30 minutes
7/10. Sluggish but did what I needed to do without any trouble. Assistance work deloaded.
Conventional Deadlift (reps deloaded, training max: 645):
135×5
225×5
315×3
420×5
485×5
550×5
Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
260×3
260×3
260×3
SLDL:
260×5
260×5
260×5
Seated Lat Row Machine:
100×10
100×10
100×10
Underhand Pulldown:
100×10
100×10
100×10
100×10
100×10
DB Curls:
15×10
15×10
15×10
15×10
15×10
15×10
Seated Knee-Raises:
×20
×20
×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
9/10. Good overheads, 220 was cake. Deloading most assistance work this week.
Strict Military Press (training max: 260):
45×12
45×12
45×12
70×10
90×10
110×8
130×5
150×5
170×5
195×5
220×7
Seated Strict Military Press (no back support, legs relaxed out front):
140×10
140×10
140×10
140×10
140×10
140×10
Strict L-Laterals:
15×12
15×12
15×12
Strict Laterals (elbows locked):
15×12
15×12
15×12
Rear Delt Flye Machine:
50×10
50×10
50×10
OH Rope Extensions:
30×12
30×12
30×12
Cable Pushdown:
30×12
30×12
30×12
V-bar Pushdowns:
30×12
30×12
30×12
Underhand Cable Pushdown:
20×12
20×12
20×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 35 minutes
10/10. Squats feeling great, skipped bicep work.
Zombie ATG Front Squat (training max: 375):
135×5
225×5
280×5
320×3
355×3
SSB GMs:
220×3
260×3
280×3
280×3
280×5 (PR)
Pistol Box Squats:
bw × 10 (15″ box)
bw × 10 (15″ box)
bw × 10 (15″ box)
Single-leg Leg Extensions:
77×10
97×10
117×10
137×10
157×10
177×10
197×10
97×10
97×10
97×10
Shrugs:
225×6
315×6
405×6
495×6
495×6
495×6
405×6
315×6
225×6
Ab Roll-outs:
×10
×10
×12
Ab Leg Extensions:
×20
×20
×20
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 50 minutes
7/10. Meh. No soreness or aches, just a weak day. Hit the #’s though. Skipped tricep work.
Incline Bench Press (training max: 315):
45×10
45×10
45×10
135×5
135×5
155×5
175×5
195×5
215×5
235×5
265×3
300×2
320×1
225×10
Flat DB Bench Press:
110×6
110×6
110×10
Flat DB Squeeze Press:
80×6
100×6
80×10
CG Bench Press:
165×4
185×4
205×4
225×4
245×4
Pec Flye Machine:
170×8
170×8
170×8
170×8
170×8-150×8-130×8-110×8-90×8-70×8
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes