Author: stealth

9/10. Still cruising on presses for the elbows/tris.

Seated Shoulder Press Machine:
100×12
100×12
100×12
50×12
50×12
50×12

Seated Shoulder Press Machine (neutral grip):
100×12
100×12
100×12
50×12
50×12
50×12

L-Laterals:
25×12
45×8
65×6

Rear Delt Laterals:
25×12
45×8
65×8

Rear Delt Machine:
90×12
110×10
130×8
70×12
70×12

OH Rope Extension:
50×12
50×12
50×12

V-bar Pushdown:
50×12
50×12
50×12

Wide-grip Pushdown:
100×12
80×12
60×12
40×12

Rope Face Pulls:
80×20
80×20
80×20
50×20
50×20

KB Halo Rotations:
44×25
44×25
44×25

Duration: 30 minutes

8/10 – squats feeling nice.

ATG Squat (high-bar):
135×5
225×5
315×3
405×2
455×1
505×1
525×1

Single-leg Leg Extensions:
70×10
70×10
70×10
70×10
70×20

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

Rope Hammer Curls:
40×12
40×12
40×12
40×12
40×12

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×20

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

Duration: 45 minutes

8/10 – nice session; still taking it easy on the elbows/tris.

DB Bench:
65×10
65×10
65×10

Neutral-grip DB Bench:
65×10
65×10
65×10

Neutral-grip DB Bench (dbs together):
65×10
65×10
65×10

Incline DB Bench:
65×10
65×10
65×10

Pec Flye Machine:
170×10
177×10
184×10
191×10
198×10

Cable Crossovers:
30×10
40×10
50×10
60×10
70×15
40×15
30×15

Upwards Cable Crossovers:
20×10
30×10
20×10
20×10
20×10

OH BB Extensions:
45×20
45×20
45×20

OH DB Extensions:
65×12
65×12
65×12

Wide-grip Pushdowns:
57×12
57×12
57×12

Bench Dips:
bw ×20
bw ×20
bw ×20

KB Halo Rotations:
44×25
44×25
44×25

Duration: 45 minutes

10/10. Deads felt great.

Deadlift (all reps from a stop, wider sumo):
135×5
225×5
315×5
405×3
495×2
585×1
635×1
660×1
675×1
585×1

SLDL (all reps from a stop):
405×3
455×3
455×3

WG Pulldown (focus on contraction):
150×5
150×5
150×5
150×5
150×5

BTN Pulldown (focus on contraction):
150×5
150×5
150×5
150×5
150×5

Single-arm Seated Bicep Curl:
37×12
37×12
37×12
37×12
37×12

Reverse Bicep Curl Machine:
37×12
37×12
37×12

DB Hammer Curls:
45×10
45×10
45×10
45×10
45×15

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

Duration: 60 minutes

Quick, easy session.

Strict Military Press:
45×20
135×10
135×10
135×10
135×10
135×10

L-Laterals:
35×12
35×12
35×12

Rear Delt Flye Machine:
100×12
100×12
100×12

Iron Cross Laterals:
25×12
25×12
25×12

OH Rope Extension:
30×12
30×12
30×12

V-bar Pushdown:
30×20
30×20
30×20

Reverse Pushdown:
20×12
20×12
20×12

Wide-grip Pushdown:
40×12
40×12
40×12

Cable Upright Rows:
40×12
40×12
40×12

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

Duration: 25 minutes

10/10. Fast squats, lots of energy.

DE ATG Squat (high-bar):
225×2
245×2
265×2
285×2
305×2
325×2
345×2

DE Zombie ATG Front Squat:
225×2
245×2
265×2
285×2
305×2
325×2

DE SSB Squat:
255×2
275×2
295×2
315×2
335×2
355×3

Seated Leg Extensions:
230×10
230×10
230×10
230×10
230×10

Single-leg Seated Leg Extensions:
50×12
50×12
50×12
50×12
50×12

BB Shrugs:
225×5
315×5
405×5
495×5
585×5
635×5
585×5
495×5
405×5
315×5
225×5

Single-arm Seated Curl Machine:
50×10
50×10
50×10

Single-arm Seated Curl Machine (full extension):
25×12
25×12
25×12

OH Cable Curls:
20×12
20×12
20×12
20×12
20×12

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

Duration: 55 minutes

Cruised on pressing to let the triceps/elbows heal.

Paused Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
155×10
155×10

Flat DB Flyes:
55×12
55×12
55×12

CG Bench Press:
135×20
135×20
135×20

Incline DB Flyes:
35×12
35×12
35×12

Pec Flye Machine:
100×12
100×12
100×12
100×12
100×12

Cable Crossovers:
30×12
30×12
30×12
30×12
30×12

Upward Cable Crossovers:
30×12
30×12
30×12
30×12
30×12

OH BB Extensions:
45×20
45×20
45×20

Pushdowns:
30×20
30×20
30×20

Reverse Pushdowns:
30×20
30×20
30×20

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

Duration: 40 minutes

10/10. One of the best conventional deadlift sessions I’ve had in a while. Real strong, smooth pulls.

Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×2
495×1
545×1
595×1
615×2
495×3

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

Underhand Pulldown:
150×8
175×8
200×8
225×8
200×8
175×8
175×8
175×8
150×10
150×12

Rope Cable Hammer Curls:
50×12
50×12
50×12
50×12
50×12

Single-arm Cable Curls:
20×12
20×12
20×12
20×12
20×12

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

Duration: 45 minutes

5/10 – tendonitis in the tricep/elbow really limited pressing today. May take it easy on presses for the next few weeks to let things recover.

Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×10
145×8
165×5
185×5
210×5
240×6
155×10
155×10

OH DB Presses:
65×10
65×10
65×10

Strict L-Laterals:
30×12
30×12
30×12

Rear Delt Flye Machine:
100×12
100×12
100×12

OH Rope Extensions:
40×12
40×12
40×12

Single-arm Cable Extensions:
20×12
20×12
20×12

V-bar Pushdowns:
40×12
40×12
40×12

Wide-grip Pushdowns:
75×12
75×12
75×12

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

Duration: 35 minutes

10/10. More solid squats. Felt sluggish working up, but 605 was strong. Zombie front squats felt great.

Wide-stance Squat:
135×5
225×5
315×3
405×2
485×1
550×1
605×2

ATG Zombie Front Squats:
285×1
335×1
435×1
485×1 (PR)

Shrugs:
225×6
315×6
405×6
495×6
585×6
675×6
675×6
585×6
495×6
405×6

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

Duration: 70 minutes