Conventional Deadlift (all reps from a stop):
135×5
135×5
135×5
225×5
335×5
430×5
495×3
545×1
585×2
Hammer Chins:
bw ×10
+20×8
+40×6
+60×4
CG Pulldown:
257×6
257×6
257×7
WG Pulldown:
212×6
212×6
212×8
Rope Lat Pushdowns:
80×12
80×12
80×12
Lying Hamstring Curl:
157×6
157×6
157×10
Standing Cable Adduction:
20×10
20×10
20×10
Standing Cable Abduction:
20×10
20×10
20×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes
5/10 strength today, still got what I needed to do done.
Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
170×5
195×5
220×6
150×10
150×10
150×10
150×10
150×12
Arnold Presses:
60×10
70×8
80×10
Strict Side Laterals:
20×10
20×10
20×20
Rear Delt Flye Machine:
100×10
130×8
170×7 (PR)
Seated Bicep Curl Machine:
100×10
125×10
150×10
OH Cable Curls:
20×20
20×20
20×20
Cable Pushdown:
50×10
50×10
50×10
Single-arm Underhand Pushdown:
20×10
20×10
20×10
JM Press:
45×20
65×20
85×20
105×15
Band Pull-Aparts:
purple ×25
purple ×25
red ×50
Duration: 60 minutes
Strong squats today.
Wide-stance Squat:
135×5
135×5
135×5
135×5
225×5
225×5
315×3
375×2
430×1
495×1
550×1
590×2
ATG Zombie Front Squats:
230×3
280×3
330×3
380×1
430×2 (PR)
Seated Leg Extensions:
325×10
325×10
325×30
Hammer Chins:
bw ×10
+40×6
+80×4+2
+40×8
+25×8
Reverse BB Curls:
45×20
45×20
45×20
BB Curls:
45×20
45×20
45×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 70 minutes
Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
165×10
195×10
240×5
275×3
305×1
320×2
240×10 (medium grip)
Paused Bench Press (medium grip):
135×10
210×5
240×3
265×6
Flat DB Bench Press:
70×10
90×4
110×4
130×5
Flat DB Flyes:
60×10
60×10
60×20
CG Bench Press:
135×10
190×4
230×4
255×6
Single-arm Reverse Tricep Pushdown:
30×10
40×10
BTB Pushdown:
160×12
160×12
Wide-grip Pushdowns:
40×20
43×20
43×20
OH BB Extension:
45×20
45×20
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×12
bw ×12
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 70 minutes
Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×3
405×3
475×1
535×1
600×1
635×2
CG Pulldown:
250×6
271×6
292×6
WG Pulldown:
200×6
200×6
200×6
Cable Upright Row:
30×10
30×10
30×15
30×15
30×15
Straight-bar Lat Pushdowns:
80×10
80×10
80×15
Lying Hamstring Curl:
150×6
170×6
170×6
Standing Cable Adduction:
23×10
23×10
23×10
Standing Cable Abduction:
23×10
23×10
23×10
Band Pull-Aparts:
purple ×25
purple ×25
red ×50
red ×50
Duration: 65 minutes
Strong presses. Skipped curls to rest forearms.
Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
165×3
190×3
215×3
235×4 (PR)
255×2 (first rep strict, second push press)
275×1 (push press)
275×3 (push press)
150×10
150×10
150×10
150×10
150×15
Arnold Presses:
65×6
75×6
85×8
Strict Side Laterals:
20×10
20×10
20×10
Strict Front Laterals:
20×10
20×10
20×10
Rear Delt Flye Machine:
100×6
130×6
170×6 (PR)
OH Rope Extension:
80×10
80×10
Cable Pushdown:
80×10
80×10
Single-arm Rope Pushdown:
40×10
40×10
JM Press:
85×6
105×6
125×6
85×8
45×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes