Month: June 2017

6/12 – Press – ME

9/10. Great workout despite working through a migraine. Destroyed my shoulders today. Still taking it easy on the tricep/elbow.

Strict Military Press:
45×20
45×20
45×20
80×10
100×10
120×8
140×5
160×5
180×3
205×1
230×1
250×3 (PR)
270×1 (push press)
290×2 (PR, push press)
165×10
165×10
165×10
165×10
165×12

Arnold Presses:
100×6 (PR)
80×6
70×6

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

Rear Delt Laterals:
25×12
25×12
25×12

OH BB Extension:
45×20

Cable Pushdown:
47×20

Single-arm Rope Reverse Pushdown:
12×20

Wide-grip Pushdown:
50×30

Straight-bar Face Pulls:
40×20
40×20
40×20

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

Duration: 60 minutes

6/9 – Squat – DE

Great DE squat workout.

DE Wide-stance Squat:
135×3
225×3
245×3
265×3
285×3
305×3
325×3
325×3
305×3
285×3
265×3
245×3
225×5

Hammer Chins:
bw ×10
+40×6
+40×6
+40×6
bw ×15

Seated Bicep Curls:
100×10
100×10
100×10
100×10
100×10
100×10
100×10
100×10
100×10
100×10

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

Duration: 30 minutes

6/8 – Bench – 3’s

Good pressing. Elbow acting up again so minimal tricep work.

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
170×10
200×10
245×3
275×3
305×4
245×12

Paused Bench Press:
210×3
240×3
270×6

Flat DB Bench Press:
80×6
100×6
120×10

Flat DB Flyes:
45×12
45×12
45×12

Pec Flye Machine:
100×10
100×10
100×10
100×10
100×10
100×10
100×10

Single-arm Reverse Tricep Pushdown:
17×12
17×12

Rope Pushdown:
50×12
50×12

Wide-grip Pushdowns:
50×10
50×10
50×10

Wide-grip Pulldown:
150×10
150×10
150×10

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

Duration: 40 minutes

6/6 – Deadlift – DE

9/10. Great session. Focusing on sub-maximal/speed work on deads for a while and these felt great. Short rests, great bar speed.

DE Conventional Deadlift:
135×3
135×3
225×3
315×3
335×3
355×3
375×3
395×3
415×3
395×3
375×3
355×3
335×3
315×3

Extra-close CG Pulldown:
150×6
175×6
200×6
225×6
250×6
200×6
200×6
175×6
175×6
150×12

Rope Face Pulls:
50×20
50×20
50×20

Rope Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6

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

Duration: 45 minutes

6/5 – Press – 3’s

8/10 – solid despite feeling lightheaded. Elbow feeling better, but still taking it easy.

Strict Military Press:
45×20
45×20
45×20
80×10
100×10
120×8
140×5
160×5
190×3
215×3
240×4 (PR)
165×10
165×10
165×10
165×10
165×12

Arnold Presses:
95×8 (PR)
85×8
75×8

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

Rear Delt Laterals:
25×12
25×12
25×12

OH Rope Extension:
30×10
30×10
30×10

Rope Pushdown:
30×10
30×10
30×10

Single-arm Underhand Pushdown:
13×10
13×10
13×10

JM Press:
45×10
45×10
45×10
45×10
45×10

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

Duration: 50 minutes

6/2 – Squat – 5’s/Deload

Just cruised through this session.

ATG Squat (high bar):
225×5
225×5
225×5
225×5

Seated Leg Extensions:
150×12
150×12
150×12
150×12
150×12

DB Shrugs:
45×10
45×10
45×10
45×10
45×10

CG Pulldown:
100×10
100×10
100×10

WG Pulldown:
100×10
100×10
100×10

Rope Lat Pushdowns:
40×12
40×12
40×12

Lying Hamstring Curl:
75×10
75×10
75×10

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

Duration: 25 minutes

6/1 – Bench – 5’s/Deload

Quick and easy deload.

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
165×10
195×10
225×5
255×5
285×5

Paused Bench Press:
185×5
185×5
185×5

CG Bench Press:
135×10
135×10
135×10

Flat DB Bench Press:
40×10
40×10
40×10

Flat DB Flyes:
40×10
40×10
40×10

Hammer Chins:
bw ×10
bw ×10
bw ×10

CG Pulldowns
100×10
100×10
100×10

BTN Pulldowns
100×10
100×10
100×10

Straight-bar Lat Pushdowns:
40×10
40×10
40×10

Wide-grip Pushdowns:
37×10
37×10
37×10

Upright Cable Rows:
30×10
30×10
30×10

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10

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

Duration: 25 minutes