1/2 – Press – ME/Deload

10/10. Pressing has been feeling outstanding so I wanted to do a max effort session with them to see where things really are while deloading this week. Outstanding PR’s today. Probably could have squeezed out 285  strict, but wanted to go after 320 on push press.

Strict Military Press:
45×30
95×10
115×8
135×5
155×5
185×1
235×1
255×1
270×1 (PR)
280×1 (PR)

Push Press:
300×1
320×1 (PR)

Strict L-Laterals:
15×12
15×12
15×12

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

Rear Delt Flye Machine:
50×12
50×12
50×12

BB Curls:
45×12
45×12
45×12

Bicep Curl Machine:
50×12
50×12
50×12

Bicep Curl Machine (hammer-grip):
50×12
50×12
50×12

OH Cable Curls:
20×12
20×12
20×12

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

Ab Work:
×25×3

Duration: 50 minutes

12/28 – Floor Press – 5/3/1

6/10. Did what I had to do for floor presses and coasted the rest. Just beat up/fatigued. Deload next week.

Floor Press (training max: 325):
135×10
185×10
245×5
275×3
310×3
330×1
225×10

CG Bench Press:
135×10
195×4
215×4
235×4

Flat DB Squeeze Press:
35×12
35×12
35×12
35×12
35×12

Flat DB Flyes:
35×12
35×12
35×12
35×12
35×12

Cable Crossovers:
60×30
60×30
60×30

Single-arm Underhand Pushdowns:
20×12
20×12
20×12

Pushdowns:
60×12
60×12
60×12
60×12
60×12

Underhand Pushdowns:
60×12
60×12
60×12

Ab Work:
×10×6

Band Pull-Aparts:
purple ×35
purple ×35
purple ×35

Duration: 40 minutes

12/27 – Deadlift & ATG Squat – 5/3/1

9/10. Shortened week so I doubled up the lower workouts. Deads and squats were pretty easy but had no desire to go heavier.

Conventional Deadlift (reps deloaded, training max: 590):
135×5
225×5
315×5
440×5
500×3
560×2

ATG Squats (low-bar, paused reps, training max: 455):
340×5
385×3
430×1
430×1
430×1

GHR:
+red band ×10
+red band ×10
+red band ×10

DB Split Squat:
130×8
130×8
130×8

Cable Face-Pulls:
110×12
110×12
110×12

Seated Cable Row:
250×4
250×4
250×4

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
200×6
200×6
200×6

CG Pulldown:
250×6
250×6
250×6

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

Straight-arm Lat Pushdowns:
200×10
200×10
200×10
110×12
110×12

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

Abs:
×25×6

Duration: 70 minutes

12/26 – Press – 5/3/1

10/10. Great pressing continues. Top set of strict presses was cake. Def had more in the tank but wanted to hit push presses hard. Worked up to two near misses at 315 (couple inches shy of lockout), then rested a minute and went back and got it easily. Felt good to get that overhead again.

Strict Military Press (training max: 265):
45×20
45×20
80×10
100×8
120×6
140×5
160×5
200×5
225×3
250×3 (PR)

Push Press:
270×1
290×1
315×0.9×2
315×1 (PR)

Seated Strict Military Press (legs relaxed out front, no back support):
165×3
185×3
205×3 (PR)

Strict L-Laterals:
60×6
50×6
40×8

Rear Delt Flye Machine:
150×6
120×6
100×6

BB Curls (elbows forward):
85×8
85×8
85×8
85×8
85×8

Plate Hammer Curls:
45×12
45×12
45×12
55×12
60×12

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

Ab Work:
×25×6

Duration: 60 minutes

12/20 – ATG Squat – 3’s

10/10. Easy squats, lots of energy.

ATG Squats (low-bar, training max: 455):
135×5
225×5
320×3
365×3
415×5

DB Split Squats:
55×10
55×10
55×10
55×10
55×10

GHR:
×10
×10
×10

BB Shrugs:
225×6
315×6
405×6
495×6
585×6
675×6

Wide-grip BB Shrugs:
585×6
495×6
405×6
315×8
225×10

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
210×8
230×8
250×8

CG Pulldown:
250×8
250×8
250×8

OH Cable Curls:
30×12
30×12
30×12
30×12
30×12

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

Abs:
×10×6

Duration: 60 minutes

12/19 – Floor Press – 3’s

9/10. Good presses. Shoulder feeling a bit less achy on cg bench and db presses.

Floor Press (training max: 325):
135×10
185×10
230×3
260×3
295×8

CG Bench Press:
135×10
185×6
205×6
225×6
245×8
185×8

Flat DB Squeeze Press:
65×6
65×6
65×6
65×6
65×6
65×6

Flat DB Flyes:
55×8
55×8
55×8
55×8
55×8

Cable Crossovers:
110×8
120×8
130×8
140×8
160×8 (PR)

Cable GnP:
30×12
50×12

V-bar Pushdowns:
50×20
50×20
50×50

OH Rope Extensions:
60×12
60×12
60×15

Underhand Pushdowns:
70×20
70×20
70×20

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Abs:
×10×6

Duration: 60 minutes

12/18 – Deadlift – 3’s

10/10. Solid deads, easy.

Conventional Deadlift (training max: 590, reps deloaded):
135×5
225×5
315×3
415×3
440×3
530×4

GHRs:
+red band ×12
+red band ×12
+red band ×12

Seated Single-leg Leg Curls:
70×12
70×12
70×12
70×12

Wide-grip Pulldowns (neutral grip):
210×8
250×8
250×8

Seated Cable Row:
200×8
210×8
220×8

Pullups:
bw ×10
bw ×10
bw ×10

Straight-arm Lat Pushdowns:
120×10
150×10
190×10
200×12 (PR)

Abs:
×25×6

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

Duration: 45 minutes

12/17 – Press – 3’s

10/10. Overheads continue to feel incredibly strong.

Strict Military Press (training max: 265):
45×10
45×10
90×10
110×10
130×8
150×6
190×3
215×3
240×8 (PR)

Seated OH DB Press:
60×10
80×10
100×10

Strict L-Laterals:
55×8
55×8
55×8

Rear Delt Flye Machine:
130×8
130×8
130×8

BB Curls (elbows forward):
75×10
75×10
75×10
75×10
75×10

Seated Bicep Curl Machine:
82×12
94×10
107×10
150×10-100×10

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

Abs:
×25×6

Duration: 45 minutes

12/14 – ATG Squat – 5’s

9/10. Easy squats, but knees are feeling off. Took it easy on the volume ramping up to my top set, and didn’t push accessory work on legs much.

ATG Squats (low-bar, training max: 455):
45×10
135×5
225×5
315×5
340×5
390×6

DB Split Squats:
50×10
50×10
50×10
50×10
50×10

GHR:
×10
×10
×10

BB Shrugs:
225×8
315×8
405×8
495×8
585×8
635×6
675×6

Wide-grip BB Shrugs:
585×6
495×6
405×6
315×6
225×10

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
170×10
200×10
210×8

CG Pulldown (superset with rows):
250×10
250×8
250×7

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

Abs:
×10×6

Duration: 55 minutes

12/13 – Floor Press – 5’s

10/10. Solid floor presses; took it easier on assistance since shoulder was still feeling a bit off on close grip bench.

Floor Presses (training max: 325):
135×10
135×10
185×5
210×5
245×5
275×12
225×15

CG Bench Press:
135×10
175×10
195×10
215×10
235×10

Flat DB Squeeze Press:
60×12
60×12
60×12

Flat DB Flyes:
50×12
50×12
50×12

Cable Crossovers:
100×12
120×12
120×12
100×15
70×15

Rope Pushdowns:
60×12
60×12
60×12

OH Rope Extensions:
60×12
60×12
60×12

Single-arm Pushdowns:
20×12
20×12
20×12

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

Abs:
×10×6

Duration: 50 minutes