8/10. Not bad.
Deadlift:
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×2
635×1
655×2
Conventional Deadlift:
315×3
315×3
315×3
315×3
315×3
315×3
365×1
415×1
465×1
515×1
Extra-close CG Pulldown (long rom):
175×6
200×6
200×6
200×6
200×6
200×6
175×6
Rope Face Pulls:
60×20
60×20
60×20
Wide-grip Lat Pushdowns:
75×12
75×12
75×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 60 minutes
Killed militaries today, 10/10. Cruised on assistance.
Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×8
135×5
155×5
175×3
205×3
230×3
255×4 (PR) + 1 push press
180×10
180×10
180×10
180×10
180×13
Arnold Presses:
70×8
70×8
70×8
Strict Side Laterals:
30×12
30×12
30×12
Rear Delt Laterals:
35×12
35×12
40×12
OH Cable Extension:
30×20
30×20
30×20
Cable Pushdown:
30×20
30×20
30×20
Single-arm Reverse Pushdown:
13×20
13×20
13×20
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 60 minutes
7/10. Good.
ATG Squat (high bar):
135×5
225×3
245×3
265×3
285×3
305×3
325×3
345×3
365×3
385×3
405×3
385×3
365×3
345×3
325×3
305×3
285×3
265×3
245×3
225×5
Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10
Seated Bicep Curl:
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes
3/10. Pretty dreadful pressing. No strength/energy.
Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
205×10
230×8
250×8
250×8
250×8
230×8
Flat DB Bench Press:
100×10
100×10
100×12
Flat DB Flyes:
60×10
60×10
60×10
Incline DB Flyes:
40×12
40×12
40×12
40×12
40×12
BTN Pulldowns
150×10
150×10
150×10
150×10
150×10
Wide-grip Lat Pushdowns:
87×10
87×10
87×10
OH Rope Extensions:
30×20
30×20
30×20
Rope Pushdowns:
30×20
30×20
30×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 45 minutes
6/10. Sluggish.
DE Conventional Deadlift:
135×5
225×5
315×3
335×3
355×3
375×3
395×3
415×3
435×3
455×3
435×3
415×3
395×3
375×3
355×3
335×3
315×5
Extra-close CG Pulldown:
150×6
175×6
200×6
225×6
250×6
225×6
200×6
175×6
150×6
150×8
Rope Face Pulls:
50×20
50×20
50×20
Lat Pushdowns:
80×12
80×12
80×12
Lying Hamstring Curl:
100×6
100×6
100×6
100×6
100×6
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 40 minutes
8/10. Good pressing. May be nearing the limit for 5rm. Militaries completely fried my shoulders.
Strict Military Press:
45×20
45×20
45×20
90×10
110×10
130×10
150×8
170×5
195×5
220×5
245×5 (PR) + 1 push press
175×10
175×10
175×10
175×10
175×10
Arnold Presses:
70×8
70×8
60×12
Strict Side Laterals:
25×12
25×12
25×12
Rear Delt Laterals:
25×12
25×12
25×12
Bicep Curl Machine:
100×12
100×12
100×12
75×15
50×20
OH Cable Curls:
20×20
20×20
20×20
20×20
20×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 40 minutes
8/10. Really tired today, but squats were solid.
Wide-stance Squat:
135×5
225×5
315×3
405×2
455×1
520×1
575×1
ATG Zombie Front Squats:
255×1
305×1
355×1
405×1
455×1 (PR)
Seated Bicep Curl Machine:
100×10
125×10
150×10
125×10
100×10
100×10
100×10
100×10
75×10
75×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes
8/10. Not terrible. Dropping flat bench for a while and doing more volume on db bench.
Incline Bench Press:
135×10
135×10
135×10
135×10
155×10
175×10
200×10
225×5
260×5
300×3
330×1
Flat DB Bench Press:
100×5
110×5
110×5
110×5
110×5
110×6
Flat DB Flyes:
55×6
65×6
75×6
85×6
95×6
Single-arm Reverse Tricep Pushdown:
20×20
V-bar Pushdown:
50×25
Wide-grip Pushdowns:
57×30
OH BB Extension:
45×20
Bench Dips:
bw ×25
bw ×25
Hanging Scapular Retractions:
+15×10
+15×10
+15×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes
8/10. Conventionals feeling solid despite lots of soreness, etc.
Conventional Deadlift (all reps from a stop):
135×5
135×5
135×5
225×5
315×3
405×1
495×1
585×2
585×2
585×1
Conventional SLDL:
405×5
405×5
405×5
WG Pulldown (15s rests):
250×6
237×6
225×6
212×6
200×6
187×6
175×6
162×6
150×6
137×6
125×6
112×8
100×10
87×12
75×20
Cable Upright Row:
60×10
60×10
60×10
60×10
60×10
Wide-grip Lat Pushdowns:
75×12
75×12
75×12
Seated Hamstring Curl:
150×8
150×8
125×8
125×8
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes
10/10. Strong pressing.
Strict Military Press:
45×20
45×20
45×20
70×20
90×10
110×10
130×8
150×5
170×3
190×3
215×1
240×1
260×2 (PR)
275×1 (push press)
290×1 (push press)
175×10
175×10
175×10
175×10
175×12
Arnold Presses:
70×8
70×8
70×8
Strict Side Laterals:
30×12
30×12
30×12
Rear Delt Laterals:
30×12
30×12
30×12
OH BB Extension:
45×20
Cable Pushdown:
53×20
Rope Pushdown:
53×20
Single-arm Rope Reverse Pushdown:
13×20
Wide-grip Pushdown:
62×20
Straight-bar Face Pulls:
50×20
50×20
50×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 40 minutes