4/17 – Deadlift – Deload

10/10. Been a few months since I’ve pulled sumo and they felt great. Nice and quick.

Deadlift:
135×5
225×5
315×3
405×1
495×1
585×1
675×1

Rope Face-Pulls:
30×12
30×12
30×12
30×12
30×12

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

CG Pulldown:
75×12
75×12
75×12
75×12
75×12

Hammer Chins:
bw ×10

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

Duration: 25 minutes

4/16 – Press – Deload

Nice deload.

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

Seated OH DB Presses:
30×12
30×12
30×12
30×12
30×12

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
50×12
50×12

OH BB Extensions:
45×12
45×12
45×12

Seated Tricep Extension Machine:
50×12
50×12
50×12

Cable Pushdowns:
30×12
30×12
30×12

Underhand Cable Pushdowns:
30×12
30×12
30×12

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

Duration: 15 minutes

2/2 – Squat – Deload

Good deload.

DE ATG Squat (high-bar):
225×3
225×3
225×3
225×3
225×5

Zombie ATG Front Squat:
225×3
225×3
225×3

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

Seated Leg Extensions:
157×12
157×12
157×12
157×12
157×12

DB Shrugs:
50×20
50×20
50×20

BB Curls:
45×12
45×12
45×12
45×12
45×12

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

Duration: 25 minutes

2/1 – Bench – Deload

9/10. Pretty nice deload.

DB Bench:
55×12
55×12
55×12

Neutral-grip DB Bench:
55×12
55×12
55×12

Flat DB Squeeze Press:
55×12
55×12
55×12
55×12
55×12
55×12

Flat DB Flye:
35×12
35×12
35×12

Incline DB Flye:
35×12
35×12
35×12

Incline DB Squeeze Press:
35×12
35×12
35×12

Pec Flye Machine:
60×12
60×12
60×12
60×12
60×12

Cable Crossovers:
30×12
30×12
30×12
30×12
30×12

Upwards Cable Crossovers:
20×12
20×12
20×12
20×12
20×12

OH Rope Extensions:
30×12
30×12
30×12
30×12
30×12

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

Underhand Pushdowns:
30×12
30×12
30×12
30×12
30×12

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

Duration: 40 minutes

1/30 – Deadlift – Deload

Nice deload.

BTN Pulldowns:
×12 ×3

WG Pulldowns:
×12 ×3

CG Pulldowns:
×12 ×5

Seated Lat Row (neutral grip):
×12 ×3

Seated Lat Row:
×12 ×3

Lying Leg Curl:
×12 ×5

Cable Abduction:
×12 ×3

Rope Hammer Curls:
×12 ×5

Single-arm Cable Curls:
×12 ×5

OH Cable Curls:
×12 ×3

Band Pull-Aparts:
red ×25 ×3

Duration: 30 minutes

1/29 – Press – Deload

Quick light, deload session.

OH DB Presses:
×12 ×3

Strict L-Laterals:
×12 ×3

Rear Delt Flye Machine:
×12 ×3

Rear Delt DB Laterals:
×12 ×3

Front BB Lateral Raises:
×12 ×3

OH Rope Extension:
×12 ×3

Single-arm Cable Extensions:
×12 ×3

Cable Pushdowns:
×12 ×3

Wide-grip Pushdowns:
×12 ×3

Cable Face Pulls:
×12 ×3

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

Duration: 18 minutes

11/21 – Lower

Nice lower deload.

ATG Zombie Front Squats:
135×10
225×5
225×5
225×5

Paused ATG Squat (high-bar):
225×3
315×3
405×3

Seated Leg Extension:

125×10
125×10
125×10
125×10
125×10

Lying Leg Curl:
50×10
50×10
50×10
50×10
50×10

Standing Cable Abduction:
20×10
20×10
20×10

Seated Bicep Curl Machine:
50×10
50×10
50×10

Seated Bicep Reverse Curl Machine:
37×10
37×10
37×10

DB Curl:
20×10
20×10
20×10

DB Hammer Curl:
25×10
25×10
25×10

Seated DB Shrugs:
40×10
40×10
40×10
40×10
40×10
40×10

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

Duration: 35 minutes

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

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

8/21 – Press – ME/Deload

8/10. Pushed militaries, deloaded the rest. PR but wasn’t the best day for presses.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×8
155×5
175×3
195×3
220×1
245×1
265×1 (PR) + 1 push press
285×2 (push press)
180×10
180×10
180×10

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

Rear Delt Laterals:
20×12
20×12
20×12

OH BB Extension:
45×12
45×12
45×12

Rope Pushdown:
30×12
30×12
30×12

Wide-grip Pushdown:
37×12
37×12
37×12

Rope Face Pulls:
30×12
30×12
30×12

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

Duration: 45 minutes