10/2 – Pull

9/10. Good, hamstring healing fast.

Seated Single-leg Leg Curls:
30×20 (r) 70×20 (l)
30×20 (r) 70×20 (l)
30×20 (r) 70×20 (l)
40×20 (r) 80×20 (l)
40×20 (r) 80×20 (l)

BTN Pulldowns:
150×10
175×10
200×10
200×10
175×10
150×10

Seated Row Machine (chest supported):
150×10
175×10
175×10
175×10
175×10

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×12

Rope Lat Pushdowns:
40×12
50×12
60×12
70×12
80×12

Hanging Knee Raises:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10

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

Duration: 45 minutes

10/1 – Press – 5’s

8/10. Presses went OK. Trying to keep the leg relaxed while pressing is a bit awkward.

Strict Military Press (training max: 250):
45×10
65×10
85×10
105×10
125×8
145×5
165×5
190×5
215×6
135×10
135×10
135×10

Strict L-Laterals:
35×12
35×12
35×12

Strict Laterals (elbows locked):
20×12
20×12
20×12

Rear Laterals:
30×12
30×12
30×12

BB Curls:
65×12
85×10
105×8
125×10

Preacher Curls:
45×12
45×12
45×12
45×12

Plate Hammer Curls:
45×12
45×12
45×12
45×12
45×12

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

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

Duration: 50 minutes

9/28 – Lower

9/10. Leg feeling pretty solid.

Seated Leg Extension:
110×10
130×10
150×10
170×10
190×10
210×10
230×10
250×10
150×10
110×10

Lying Leg Curls:
25×10
37×10
37×10
37×10
37×10
37×10
37×10
37×10
37×10
50×10

DB Shrugs
60×10
70×10
70×10
70×10
70×10
70×10
70×10
70×10
70×10
70×10

Seated Calf Raise:
90×10
90×10
90×10
90×10
90×10
90×10
90×10
90×10
90×10
90×10

Rope Face Pulls:
40×10
40×10
40×10
40×10
40×10
40×10
40×10
40×10
40×10
40×10

Hip bridges:
varying iso holds, on box and off

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

Duration: 35 minutes

9/27 – Upper

9/10.

Flat DB Bench (superset with flat db squeeze press):
50×8
50×8
50×8
50×8

Flat DB Squeeze Press:
50×8
50×8
50×8
50×8

Incline DB Bench (superset with incline db squeeze press):
50×8
50×8
50×8
50×8

Incline DB Squeeze Press:
50×8
50×8
50×8
50×8

CG Bench Press:
135×12
135×12
135×12

Cable Crossovers:
30×10
30×10
30×10
30×10
30×10

Flat DB Flyes:
40×10
40×10
40×10
40×10
40×10

Rope Pushdowns:
30×20
30×20
30×20

OH Rope Extensions:
30×12
30×12
30×12

Single-arm Underhand Pushdowns:
17×20
17×20
17×20

Reverse-grip Bench Presss:
45×20
45×20
45×20
45×20
45×20

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

Duration: 30 minutes

9/25 – Pull

9/10. Good session. Starting to rehab the hamstring. Feeling like its healing fast.

Seated Single-leg Leg Curls:
15×20 (r) 70×20 (l)
15×20 (r) 70×20 (l)
15×20 (r) 70×20 (l)
15×20 (r) 70×20 (l)
15×20 (r) 70×20 (l)

Wide-grip Pulldowns:
150×10
175×10
200×10
225×10
250×10
200×10

Seated Row Machine:
150×10
175×10
200×10
175×10
150×10

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×12

Rope Lat Pushdowns:
30×12
40×12
50×12
60×12
70×12

Hanging Knee Raises:
+10 ×10
+10 ×10
+10 ×10

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

Duration: 40 minutes

9/24 – Press

9/10.

Seated Shoulder Press Machine (neutral grip):
50×12
75×12
100×12
125×10
150×8
175×6
200×4

Seated Shoulder Press Machine:
50×12
75×12
100×12

Strict L-Laterals:
35×12
35×12
35×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Lateral Machine:
50×12
50×12
50×12
50×12
50×12

Seated Bicep Curl Machine:
50×12
50×12
50×12
50×12
50×12

Seated Bicep Curl Machine (hammer grip):
30×12
30×12
30×12
30×12
30×12

Standing OH Bicep Cable Curl:
20×12
20×12
20×12
20×12
20×12

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

Duration: 30 minutes

9/11 – Deadlift – 5’s

9/10. Good session, but had to shut down the top set of deads early due to my knee feeling weird.

Conventional Deadlift (reps deloaded, training max: 675):
135×5
225×5
315×3
440×5
505×5
575×3

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
270×3
270×3
270×3

SLDL:
345×5
365×5
385×5

Wide-grip BB Rows:
270×10
270×10
270×10

Hammer Chins:
+10 ×10
+10 ×10
+10 ×10

Hanging Leg Raises:
+10 ×10
+10 ×10
+10 ×10

CG Pulldowns:
150×10
150×10
150×10

Rope Lat Pushdowns:
30×12
30×12
30×12
30×12
30×12

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

Duration: 60 minutes

9/10 – Press – 5’s

9/10. Solid pressing after taking a few weeks off from the heavy stuff.

Strict Military Press (training max: 275):
45×12
45×12
45×12
80×10
100×10
120×8
140×5
160×5
180×5
205×5
235×6 (PR)

Seated Strict Military Press (no back support, legs relaxed out front):
155×10
155×10
155×10

Strict L-Laterals:
25×12
25×12
25×12

Strict Laterals (elbows locked):
20×12
20×12
20×12

Rear Laterals:
25×12
25×12
25×12

BB Curls:
65×12
85×10
105×8
125×8

Preacher Curls:
45×12
45×12
45×12
45×12
45×12

Plate Hammer Curls:
45×12
45×12
45×12
45×12
45×12

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

Duration: 40 minutes

9/7 – Upper – Deload

deload

Cable Crossovers:
×12 x5

Upwards Cable Crossovers:
×12 x5

Flat DB Flyes:
×12 x5

Seated Pec Flye Machine:
×12 x5

Flat DB Squeeze Press:
×12 x5

Reverse-grip Bench Press:
×12 x3

Cable Pushdowns:
×12 x3

Wide-grip Pushdowns:
×12 x3

OH DB Extensions:
×12 x3

Underhand Pushdowns:
×12 x3

BTN Pulldown:
×12 x5

Seated Rows:
×12 x5

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

Duration: 35 minutes