Month: March 2018

8/10. Getting back in the groove.

Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
440×3
505×3
565×4

SLDL:
405×3
425×3
445×3

Wide-grip BB Row:
245×8
265×8
285×8

CG Pulldown:
150×6
175×6
200×6
225×6
250×6
257×6
200×6-175×6-150×6-125×8-100×12

Preacher Curls (full extension):
55×8
75×8
95×8
75×8
55×8

Reverse-grip Preacher Curls (full extension):
35×8
35×8
35×8

Rope Hammer Curls:
60×8
70×8
80×8
80×8
70×8-60×8-50×8-40×12

Ab Roll-outs:
×10
×10

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

Duration: 60 minutes

8/10.

Strict Military Press:
45×10
45×10
45×10
70×10
90×10
110×10
130×8
150×5
170×4
195×3
220×6
145×8
145×8
145×8
145×8

OH DB Presses:
70×10
70×10
70×10

Strict L-Laterals:
35×12
35×12
35×12

Strict Laterals (elbows locked):
20×12
20×12
20×12

Rear Delt Flye Machine:
110×10
130×10
140×10

OH Rope Extensions:
60×10
70×10
80×10

Single-arm Cable Extensions:
30×10
40×10
50×10

V-bar Pushdowns:
70×10
80×10
80×10

Wide-grip Pushdowns:
75×12
87×12
87×12

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

Duration: 45 minutes

8/10. Honestly cannot recall the last time I did a set of heavy squats for more than 2-3 reps. Felt good though.

ATG Squat (high-bar):
135×10
225×5
345×5
405×5
455×6

Zombie ATG Squat:
225×5
245×5
265×5

Pistol Box Squats:
bw × 10 (15″ box)
bw × 10 (15″ box)
bw × 10 (15″ box)
bw ×5 (11″ box)

Single-leg Leg Extensions:
70×10
90×10
110×10
110×10
90×10

OH Bicep Curls:
20×12
20×12
20×12
20×12
20×12

Preacher Curl (full extension):
45×10
45×10
45×10
45×10
45×10

Reverse-grip Preacher Curl:
45×10
45×10
45×10

Wide-grip Shrugs:
225×10
315×10
315×10
315×10
315×10
315×10

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

Duration: 45 minutes

8/10. Not bad once I got warmed up.

Incline Bench Press (narrower grip):
45×12
45×12
45×12
135×5
135×5
135×5
155×5
175×5
200×5
230×5
260×5

Flat DB Bench Press:
100×6
120×6
130×8

Flat DB Squeeze Press:
70×10
90×10
100×9-70×10-55×12

CG Bench Press:
140×8
160×8
180×8
200×8
220×8

Cable Crossovers:
30×10
40×10
50×10
60×10
70×10
80×12 (PR)
40×15

OH Rope Extensions:
40×12
40×12
40×12

Rope Pushdown:
40×12
40×12
40×12

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

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

Duration: 50 minutes