Month: September 2017

10/10 – great pressing today.

Strict Military Press:
45×20
45×20
45×20
95×10
115×10
135×10
155×8
175×5
200×5
225×5
250×6 (PR)
275×1 (push press)
300×1 (push press)
180×10
180×10
180×10
180×10
180×10

L-Laterals:
30×12
30×12
30×12

Rear Delt Machine:
80×12
100×12
120×12
140×12
100×12

Bicep Curl Machine (full extension):
100×10
100×10
87×10
75×10
75×10

Rope Hammer Cable Curls:
50×12
50×12
50×12
50×12
50×12

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

Duration: 50 minutes

8/10. Not bad, but I need to stop doing ME deads fasted…almost passed out, and could have gone heavier.

Conventional Deadlift:
135×5
135×5
135×5
225×3
315×2
405×2
495×1
585×2
600×1

Extra-close CG Pulldown:
150×6
150×6
150×6
150×6
150×6

Single-arm Rope Face Pulls:
80×12
80×12
80×12

Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
100×10
100×10
100×10

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

Duration: 40 minutes

6/10. Feeling achy in the elbows and shoulders, and just narrowly missed the 250×5 goal. 250×4 is still a PR on strict overheads, though.  Will repeat the cycle next time around.

Strict Military Press:
45×20
45×20
45×20
95×10
115×10
135×8
155×5
175×5
200×5
225×5
250×4 (PR) + 2 push press
180×10
180×10
180×10

Arnold Presses:
60×10
60×10
60×10

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

Rear Delt Laterals:
25×12
25×12
25×12

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

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

Face Pulls:
80×12
80×12
80×12
80×12
80×12

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

Duration: 40 minutes

9/10. Felt strong. Great energy. DE squats seem to be doing the trick.

Wide-stance Squat:
135×5
225×5
315×3
405×2
460×1
525×1
580×2

ATG Zombie Front Squats:
260×1
310×1
360×1
410×1
460×1 (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

CG Pulldown (slow, deep rom):
150×12
175×12
175×12
175×12
150×12

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

Duration: 50 minutes