6/27 – Deadlift – ME

7/10. Decent session.

DE Conventional Deadlift:
135×3
135×3
225×3
315×3
405×3
495×2
585×1
585×2
585×1

Extra-close CG Pulldown:
175×6
200×6
225×6
250×6
264×6
250×6
225×6
200×6
200×8
175×10

Rope Face Pulls:
50×20
50×20
50×20

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

Seated Hamstring Curl:
150×10
150×10
150×10
150×10
150×10
150×10
150×10
150×10
150×10
150×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 45 minutes

6/26 – Press – 3’s

9/10. Strong pressing.

Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×8
145×5
165×3
195×3
220×3
245×4 (PR)
170×10
170×10
170×10
170×10
170×12

Arnold Presses:
100×8 (PR)
80×8
70×8

Strict L-Laterals:
30×12
30×12
30×12

Rear Delt Laterals:
30×12
30×12
30×12

OH Rope Extension:
30×10
30×10
30×10

Rope Pushdown:
30×10
30×10
30×10

Single-arm Underhand Pushdown:
13×10
13×10
13×10

JM Press:
45×20
45×20
45×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 45 minutes

6/22 – Bench – 5’s

7/10. Elbow.

Bench Press:
45×20
45×20
45×20
135×10
185×10
225×10
245×10
265×10

Incline Bench Press:
185×10
230×5
260×5
290×6

Flat DB Bench Press:
100×10
100×10
100×12

Flat DB Flyes:
55×10
55×10
55×10

Pec Flye Machine:
170×12
170×12
170×12

Hammer Chins:
+20 ×10
+20 ×10
+20 ×10

BTN Pulldowns
150×10
150×10
150×10
150×10
150×10

Straight-bar 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: 40 minutes

6/20 – Deadlift – DE

10/10. Great workout – weight moved fast.

DE Conventional Deadlift:
135×5
135×5
135×5
135×5
225×3
315×3
335×3
355×3
375×3
395×3
415×3
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
200×6
200×8
175×12

Rope Face Pulls:
50×20
50×20
50×20

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

Lying Hamstring Curl:
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes

6/19 – Press – 5’s

8/10. Military presses completely burned out my shoulders. Great pressing today. Skipped tricep work: elbow.

Strict Military Press:
45×20
45×20
45×20
80×10
100×10
120×10
140×8
160×5
185×5
210×5
235×7 (PR)
165×10
165×10
165×10
165×10
165×10

Arnold Presses:
70×8
70×8
60×8

Strict Side Laterals:
20×10
20×10
20×10

Rear Delt Laterals:
20×12
20×12
20×12

DB Curls:
25×10
35×10
45×10

OH Cable Curls:
20×20
30×20
30×20
20×20
13×20

BB Curls:
45×20
45×20
45×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

6/16 – Squat – ME

7/10.

Wide-stance Squat:
135×5
135×5
135×5
225×5
315×3
405×2
445×1
510×1
565×1

ATG Zombie Front Squats:

245×3
295×2
345×1
395×1
445×1 (PR)

Hammer Chins:
bw ×10
+40×6
+40×6
+40×6
+40×6
+40×6
bw ×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 30 minutes

6/15 – Bench – ME

8/10.

Incline Bench Press:
135×10
135×10
135×10
135×10
175×10
205×10
250×5
290×3
320×2

Paused Bench Press:
225×5
255×3
280×4

Flat DB Bench Press:
100×4
120×4
140×5

Flat DB Flyes:
55×6
65×6
75×6
85×6
55×10

CG Bench Press:
205×4
245×4
270×4

Single-arm Reverse Tricep Pushdown:
20×20

V-bar Pushdown:
40×20

Wide-grip Pushdowns:
40×20

OH BB Extension:
45×20

Seated Tricep Extension:
40×20

Hanging Scapular Retractions:
+10×10
+10×10
+10×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

6/13 – Deadlift – ME

7/10 – decent. Fast, intense session.

Conventional Deadlift (all reps from a stop):
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×2
585×2
315×3
315×3
315×3

WG Pulldown (5-10 second rests):
250×6
237×6
225×6
212×6
200×6
187×6
175×6
162×6
150×6
137×6
125×6
112×6
100×10
87×15
75×25

Cable Upright Row:
60×10
60×10
60×10
60×10
60×10

Wide-grip Lat Pushdowns:
62×12
75×12
75×12

Seated Hamstring Curl:
150×10
150×10
150×10
150×10
150×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

6/12 – Press – ME

9/10. Great workout despite working through a migraine. Destroyed my shoulders today. Still taking it easy on the tricep/elbow.

Strict Military Press:
45×20
45×20
45×20
80×10
100×10
120×8
140×5
160×5
180×3
205×1
230×1
250×3 (PR)
270×1 (push press)
290×2 (PR, push press)
165×10
165×10
165×10
165×10
165×12

Arnold Presses:
100×6 (PR)
80×6
70×6

Strict Side Laterals:
25×12
25×12
25×12

Rear Delt Laterals:
25×12
25×12
25×12

OH BB Extension:
45×20

Cable Pushdown:
47×20

Single-arm Rope Reverse Pushdown:
12×20

Wide-grip Pushdown:
50×30

Straight-bar Face Pulls:
40×20
40×20
40×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes

6/9 – Squat – DE

Great DE squat workout.

DE Wide-stance Squat:
135×3
225×3
245×3
265×3
285×3
305×3
325×3
325×3
305×3
285×3
265×3
245×3
225×5

Hammer Chins:
bw ×10
+40×6
+40×6
+40×6
bw ×15

Seated Bicep Curls:
100×10
100×10
100×10
100×10
100×10
100×10
100×10
100×10
100×10
100×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 30 minutes