11/20 – Upper

Quick upper body workout.

Strict Military Press:
45×20
65×10
85×10
105×10
125×10
145×30

Arnold Presses:
40×10
40×10
40×10

Rear Laterals:
40×10
40×10
40×10

Bench Press:
135×10
155×10
175×10

CG Bench Press:
135×10
155×10
175×10

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

Pec Flye Machine:
70×10
70×10
70×10
70×10
70×10

OH Rope Extensions:
30×10
30×10
30×10

Single-arm Cable Pushdowns:
20×10
30×10
30×10

Dips:
bw ×10
bw ×10
bw ×10

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×15

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

Duration: 35 minutes

11/17 – Squat – ME

8/10. Pretty good squats.

Wide-stance Squat:
135×5
225×5
315×3
405×2
475×1
540×1
595×2

ATG Zombie Front Squats:

275×1
325×1
425×1
475×1 (PR)

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

OH Cable Curl:
20×20
23×20
23×20

Rope Hammer Cable Curl:
50×12
50×12
50×12

Shrugs:
225×6
315×6
405×6
495×6
555×6

Wide-grip Shrugs:
225×6
315×6
405×6
495×6
555×6

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

Duration: 70 minutes

11/16 – Incline – ME

9/10. Good energy, feeling strong. Full rom on inclines still feeling great.

Paused Incline Bench Press:
45×20
45×20
45×20
135×5
155×5
175×5
195×5
215×3
235×1
255×1
280×1
300×1
320×1
275×3

Flat DB Bench Press (neutral grip):
100×10
100×10
100×10

Flat DB Bench Press (superset behind neutral grip):
100×10
100×10
100×10

Cable Crossovers:
30×10
40×10
50×10
60×10
70×12 (PR)
50×15
40×20

Single-arm Cable Extensions:
20×12
30×12
40×12

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

Pushdowns:
40×12
40×12
40×12

Hanging Scapular Retractions:
+25×10
+25×10
+25×10
bw ×10

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

Duration: 40 minutes

11/14 – Deadlift – ME

8/10. Deads weren’t bad for not pulling heavy in quite a while.

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

Elevated SLDL (standing on 4″ box):
315×5
315×5
315×5

WG Pulldown (focus on contraction):
150×5
175×5
175×5
175×5
175×5
150×5
150×5
150×5
150×5
150×5

Single-arm Seated Bicep Curl:
50×10
37×10
37×10
37×10
37×10

Single-arm Cable Curl:
20×10
23×10
23×10

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

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

Duration: 55 minutes

11/13 – Press – ME

7/10 – achy core/hams/glutes from squats Friday.

Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×10
130×8
150×5
170×3
190×3
210×1
235×1
255×1
280×1 (PR) + 1 push press
195×12

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

Rear Delt Laterals:
25×12
25×12
25×12

Rear Delt Machine:
90×12
100×12
110×12

OH BB Extension:
70×12
70×12
70×12

Rope Pushdown:
50×12
50×12
50×12

Wide-grip Pushdown:
100×10
75×15
50×30

Rope Face Pulls:
80×20
80×20
80×20

KB Halo Rotations:
35×25
35×25
35×25

Duration: 50 minutes

11/10 – Squat – DE

8/10. Decent squats.

DE Wide-stance Squat:
240×2
260×2
280×2
300×2
320×2
340×2
360×2
380×2
400×2
420×2

DE Paused ATG Squat (high-bar):
420×2
400×1
380×1
360×1
340×1
320×1
300×1
280×1
260×1
240×5

BB Shrugs:
225×6
315×6
405×6
405×6
405×6
405×6
405×6
405×6
315×6
225×6

BB Curls:
45×12
65×12
85×12
105×12
125×12
145×12
125×12
105×12
85×12
65×12
45×20

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

Duration: 55 minutes

11/9 – Bench

8/10. Paused inclines feeling solid. First time doing dips without elbow/shoulder pain in a long time.

Paused Incline Bench Press:
135×5
155×5
175×5
195×5
230×5
230×5
230×5
230×5

Flat DB Flyes:
60×10
70×10
70×12

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

Cable Crossovers:
30×10
40×10
50×10
60×10
67×12

OH BB Extensions:
70×12
70×12
70×12

OH DB Extensions:
70×12
70×12
70×12

Wide-grip Pushdowns:
87×12
87×12
87×12

Dips:
bw ×10
bw ×10
bw ×10

DB Halo Rotations:
40×25
40×25
40×25

Duration: 50 minutes

11/7 – Deadlift – DE

7/10.

Deadlift (reps deloaded):
135×5
225×5
315×2
335×2
355×2
375×2
395×2
415×2

Conventional Deadlift (reps deloaded):
315×5
335×2
355×2
375×2
395×2
415×2

Extra-close CG Pulldown (long rom):
150×6
175×6
175×6
175×6
150×10

Wide-grip BB Rows:
315×6
315×6
315×6
315×6
315×6

Rope Cable Hammer Curls:
40×12
50×12
60×12
70×12
80×12
60×12
50×12
40×12

Lying Leg Curls:
100×6
125×6
150×6
164×6
150×6
100×6

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

Duration: 50 minutes

11/6 – Press – 3’s

7/10 – hard getting back into the groove after a week off. Not really satisfied with form on the top set of presses today (too much leg drive).

Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×10
130×8
150×5
170×3
190×3
220×3
250×3
270×3 (PR)
195×10
195×10
195×10

L-Laterals:
30×12
30×12
30×12

Rear Delt Laterals:
40×12
40×12
40×12

OH Rope Extension:
50×12
50×12
50×12

Rope Pushdown:
50×12
50×12
50×12

Single-arm Reverse Pushdown:
13×12
13×12
13×12

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

Duration: 55 minutes

10/26 – Bench

8/10. Paused full-rom inclines feeling really solid.

Paused Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
195×10
230×8
230×8
230×8

Flat DB Bench Press:
110×10
110×10
110×10

CG Bench Press:
135×12
155×12
175×12
195×12
175×12
155×12
135×12

Incline DB Flyes:
45×12
45×12
45×12

Cable Crossovers:
30×12
40×12
50×12
60×12
70×12
40×20

OH BB Extensions:
45×12
45×12
45×12

Seated Tricep Extensions:
75×12
75×12
75×12

Seated Bicep Curl Machine:
100×12
100×12
100×12

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

Duration: 50 minutes