10/10 – fast paced, strong.
Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×8
145×5
165×3
185×3
215×3
245×3
265×4 (PR)
190×10
190×10
190×12
L-Laterals:
30×12
30×12
30×12
Rear Delt Laterals:
40×12
40×12
40×12
OH Rope Extension:
40×12
50×12
50×12
Rope Pushdown:
50×12
50×12
50×12
Single-arm Reverse Pushdown:
13×20
13×20
13×20
BB Curls:
45×20
45×20
45×20
45×20
45×20
45×20
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes
7/10. Decent.
Paused Incline Bench Press:
45×20
45×20
45×20
135×12
135×12
155×12
175×12
195×12
225×8
225×8
225×8
185×8
CG Bench Press:
135×12
155×12
175×12
195×12
175×12
155×12
135×12
Flat DB Bench Press:
110×10
110×10
110×10
Incline DB Flyes:
45×12
45×12
45×12
Cable Crossovers:
30×12
40×12
50×12
40×20
30×35
Pec Flye Machine:
170×12
170×12
170×12
BTN Pulldowns
150×10
150×10
150×10
Wide-grip Pullups:
bw ×10
bw ×10
bw ×10
Cable Pushdowns:
40×12
40×12
40×12
Reverse Cable Pushdowns:
40×12
40×12
40×12
Seated Bicep Curl Machine:
100×8
125×8
150×8
125×8
100×8
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 60 minutes
9/10. Nice squats today despite core fatigue/soreness. All easy.
ATG Squat (high bar):
135×5
225×3
245×3
265×3
285×3
305×3
325×3
345×3
365×3
385×3
405×3
425×3
405×3
385×3
365×3
345×3
325×3
305×3
285×3
265×3
245×3
225×5
Hammer Chins:
bw ×6
+20 ×6
+40 ×6
+60 ×6
+40 ×6
+20 ×8
bw ×15
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes
6/10. Fatigued core, low energy, still hit the target weight on overheads.
Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×8
155×5
175×5
200×5
225×5
250×5 + 1 push press
185×10
185×10
185×12
Arnold Presses:
60×10
60×10
60×10
Strict Side Laterals:
20×12
20×12
20×12
Rear Delt Flye Machine:
80×12
80×12
80×12
Bicep Curl Machine:
100×12
100×12
100×12
Single-arm Cable Curls:
20×12
30×12
40×12
Single-arm Face Pulls:
60×12
70×12
80×12
Wide-grip Lat Pushdowns:
75×12
87×12
100×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 40 minutes