10/2 – Press – 5’s

6/10. Fatigued core, low energy, still hit the target weight on overheads.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×8
155×5
175×5
200×5
225×5
250×5 + 1 push press
185×10
185×10
185×12

Arnold Presses:
60×10
60×10
60×10

Strict Side Laterals:
20×12
20×12
20×12

Rear Delt Flye Machine:
80×12
80×12
80×12

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

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

Single-arm Face Pulls:
60×12
70×12
80×12

Wide-grip Lat Pushdowns:
75×12
87×12
100×12

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

Duration: 40 minutes

9/29 – Squat – ME

9/10. Felt strong despite core being sore from overheads and deads.

Wide-stance Squat:
135×5
225×5
315×3
405×2
465×1
530×1
585×1

ATG Zombie Front Squats:

265×1
315×1
365×1
415×1
465×1 (PR)

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

OH Cable Curl:
20×20
20×20
20×20

Rope Hammer Cable Curl:
50×12
60×12
60×12

Single-leg Seated Leg Extension:
75×12
75×12
75×12
75×12
75×12

Shrugs:
225×10
315×10
405×10
495×10
495×10

Wide-grip Shrugs:
225×10
315×10
405×10
495×10
495×10

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

Duration: 50 minutes

9/28 – Incline

6/10.

Paused Incline Bench Press:
135×10
155×10
175×10
195×10
215×5
235×5
235×5
195×5
175×5

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

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

Cable Crossovers:
30×10
40×10
50×10
60×10
40×15
30×30

Seated Chest Press (neutral grip):
150×12
150×12
150×12

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

Hanging Scapular Retractions:
+20×10
+20×10
+20×10
bw ×10

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

Duration: 30 minutes

9/26 – Deadlift – DE

9/10. Fast, strong.

Conventional Deadlift (all reps from a stop):
135×5
135×5
225×5
315×2
335×2
355×2
375×2
395×2
415×2
435×2
455×2
475×2
495×1
495×1
495×1
495×1
495×1
495×2
475×1
455×1
435×1
415×1
395×1
375×1
355×1
335×1
315×5

WG Pulldown:
175×5
200×5
225×5
250×5
225×5
200×5
175×5
150×5
150×5
150×5

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

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

Rope Hammer Curls:
40×12
50×12
50×12
50×12
50×12

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

Duration: 50 minutes

9/25 – Press – ME

10/10. Stellar pressing. Strong PR on strict presses followed by finally hitting 315 on push press. Cruised on assistance work since my low back is still feeling tweaked.

Strict Military Press:
45×20
45×20
45×20
80×10
100×10
120×10
140×8
160×5
180×3
200×3
225×1
250×1
270×1 (PR) + 1 push press
300×1 (push press)
315×1 (push press, PR)
315×1 (push press, PR)
185×10
185×10
185×10

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

Rear Delt Laterals:
25×12
25×12
25×12

Rear Delt Machine:
60×12
60×12
60×12

OH BB Extension:
45×20
45×20
45×20

Rope Pushdown:
40×20
50×20
50×20

Wide-grip Pushdown:
75×12
75×12
75×12

Rope Face Pulls:
80×20
80×20
80×20

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

Duration: 60 minutes

9/20 – Bench

7/10. Not bad. Switching to paused inclines for a while.

Paused Incline Bench Press:
45×20
45×20
45×20
135×12
155×12
175×12
195×12
215×10
215×10
215×10

Flat DB Flyes:
55×12
55×12
55×12

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

Cable Crossovers:
30×12
40×12
50×12
40×12
40×12

BTN Pulldowns
150×12
150×12
150×12
150×12
150×12

OH BB Extensions:
65×12
65×12
65×12

OH DB Extensions:
60×12
60×12
60×12

EZ Curls:
75×12
75×12
75×12

DB Curls:
35×12
35×12
35×12

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

Duration: 50 minutes

9/19 – Deload

Back is achy/feeling off so I skipped deads and did a low-intensity session.

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

Rope Face Pulls:
80×12
80×12
80×12

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

Rope Cable Hammer Curls:
40×12
40×12
40×12

Single-arm Cable Curls:
20×12
20×12
20×12

Seated Leg Extensions:
165×12
165×12
165×12
165×12
165×12
165×12
165×12
165×12

Lying Leg Curls:
100×10
100×10
100×10
100×10
100×10

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

Duration: 30 minutes

9/18 – Press – 3’s

10/10 – great pressing despite core/back being sore and fatigued.

Strict Military Press:
45×20
45×20
45×20
80×10
100×10
120×8
140×5
160×3
180×3
210×3
235×3
260×4 (PR)
185×10
185×10
185×10
185×10
185×12

L-Laterals:
30×12
30×12
30×12

Rear Delt Laterals:
40×12
40×12
40×12

OH Rope Extension:
40×12
40×12
40×12

Rope Pushdown:
40×12
40×12
40×12

Single-arm Reverse Pushdown:
13×20
13×20
13×20

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

Duration: 55 minutes

9/14 – Squat – DE

9/10. Nice squats today despite core fatigue/soreness. All easy.

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
425×3
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: 50 minutes

9/13 – Bench

7/10. Not bad.

Incline Bench Press:
45×20
45×20
45×20
135×12
135×12
155×12
175×12
195×12
225×8
245×8
265×8
245×8
225×8

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

Incline DB Flyes:
45×10
45×10
45×10

Cable Crossovers:
30×12
33×12
37×12
40×12
43×12

Pec Flye Machine:
100×12
170×12
150×12
130×12
110×12

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

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

V-bar Pushdowns:
43×20
43×20
43×20

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

Duration: 40 minutes