2/1 – Squat – ME

9/10. First time doing wide-stance squats since last January – pretty pleased with how they felt. Hardest thing was just getting used to the setup.

Wide-stance Squats (low-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×3
495×3
405×5

Lying Hamstring Curl:
132×22-7-3

DB Shrugs:
100s ×60

Wide-grip Seated Cable Rows (overhand grip, slow negatives on first set):
250×8-5-4

CG Pulldown (slow negatives on first set):
250×9-5-4

Seated Leg Extensions:
110×50-21-22

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

Abs:
×10×3

Duration: 50 minutes

1/31 – Floor Press – 5’s

7/10. Definitely feeling some fatigue from the heavy floor presses last Thursday. Did what I needed to do today on them, but all assistance was great.

Floor Presses (training max: 335):
135×10
155×10
175×10
195×10
220×5
255×5
285×5
225×10 (narrower grip)

CG Bench Press:
245×12-4-4

Flat DB Squeeze Press:
90×14-5-3

Flat DB Flyes:
50×30

Rope Pushdowns (old stack):
60×25-15-10

Cable Crossovers:
110×21-8-6

OH Rope Extensions:
50×51-20-15

Bench Dips:
×27-16-13

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

Abs:
×10×3

Duration: 50 minutes

1/29 – Deadlift – ME

8/10. Sumos feeling -ok-. Hips are a bit fatigued/sluggish. Assistance went well.

Deadlift (reps deloaded):
135×10
225×10
315×5
405×3
495×1
585×1
635×1
635×1
585×2

GHRs:
red band ×17-7-5

Wide-grip Pulldowns (neutral grip):
250×15-4-4

Hammer Chins:
bw ×15-5-4

Seated Cable Row:
250×10-6-5

Straight-arm Lat Pushdowns (old single pully pulldown station):
100×12-5-4

Abs:
×10×4

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

Duration: 50 minutes

1/28 – Press – 5’s

10/10. Great overheads.

Strict Military Press (training max: 275):
45×20
75×10
95×10
115×8
135×5
155×5
185×5
210×5
235×11 (PR)

Seated Strict Military Press (legs forward, no back support):
170×11-4-2

Strict L-Laterals:
65×8-6-4

Rear Delt Flye Machine:
130×14-6-5

BB Curls:
90×19-9-6

Preacher Curls:
75×18-8-6

Plate Hammer Curls:
45×35

OH Cable Curls:
20×25

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

Duration: 50 minutes

1/25 – Squat – ME

10/10. High-bar squats already feeling pretty solid. Only 10lbs off my 1rm single.

Squats (high-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×1
565×1
515×2 (paused, ATG)

ATG Zombie Front Squat:
315×6

Lying Hamstring Curl:
150×12-4-4

DB Shrugs:
140s ×50

Extra CG Pulldown:
250×12-5-4

Cable Face Pulls:
120×40-20-20

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

Abs:
×10×3

Duration: 70 minutes

1/24 – Floor Press – 5/3/1

10/10. Great pressing. New floor press PR, and first time doing regular dips without elbow/shoulder pain in a long, long time.

Floor Presses (training max: 330):
135×10
135×10
185×10
185×10
215×5
250×5
280×3
315×1
335×1
355×1
375×1 (PR)
315×6 (PR)
235×12

CG Bench Press:
275×5-3-3

Flat DB Squeeze Press:
100×10-4-3 (PR)

Flat DB Flyes:
60×20

Cable Crossovers:
110×13-7-7

V-bar Pushdowns:
100×40-15-13

OH Rope Extensions:
60×16-11-9

Dips:
×11-10-9

Bench Dips:
×27

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

Duration: 65 minutes

1/22 – Deadlift – ME

9/10. Good session despite legs still feeling beat from Friday squats.

Conventional Deadlift (reps deloaded):
135×10
225×5
315×3
405×2
495×1
585×1
605×1
605×1
585×1
495×3

GHRs:
purple band ×12-4-3 (PR)

Seated Cable Row (pulling to chest):
250×12-5-3

Wide-grip Pulldowns (neutral grip):
250×9-5-4

Straight-arm Lat Pushdowns:
200×14-7-5

Hammer Chins:
+15×11-4-3

Abs:
×10×3

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

Duration: 50 minutes

1/21– Press – 5/3/1

9/10. Good pressing despite no energy. Nice PRs.

Strict Military Press (training max: 270):
45×20
85×10
105×10
125×8
145×5
165×5
205×5
230×3
255×3 (PR)
285×1 (PR)
305×1 (push press)

Seated Strict Military Press (legs forward, no back support):
175×8-3-3

Strict L-Laterals:
50×13-6-5

Rear Delt Flye Machine:
140×11-7-6

BB Curls:
95×17-9-7

Preacher Curls:
75×17-7-4

Plate Hammer Curls:
45×41

OH Cable Curls:
20×25

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

Duration: 50 minutes

1/18 – Squat – ME

10/10. Squats starting to feel ‘normal’ again. 600 is around the corner.

Squats (low-bar, parallel):
135×10
225×5
315×5
405×3
495×1
545×1
585×1

ATG Zombie Front Squat:
225×20

Lying Hamstring Curl:
137×15-5-3

DB Shrugs:
120s ×50

Extra CG Pulldown:
250×12-5-4

Cable Face Pulls:
100×50-16-20

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

Abs: 
×10×3

Duration: 50 minutes

1/17 – Floor Press – 3’s

10/10. Strong all around.

Floor Presses (training max: 330):
135×10
185×10
185×10
235×3
265×3
300×10
235×12

CG Bench Press:
255×8-5-4

Flat DB Squeeze Press:
90×14-4-3

Flat DB Flyes:
50×27

Cable Crossovers:
100×17-8-6

V-bar Pushdowns:
70×75-20-20

OH Rope Extensions:
60×20-15-12

Bench Dips:
×30-15-12

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

Abs:
×10×6

Duration: 50 minutes