Month: April 2018

9/10. Barbell work felt great, dumbbell work not so much. Forearms are truly fried. Deload next week.

Incline Bench Press (training max: 310):
45×10
45×10
45×10
135×5
155×5
175×5
195×5
215×5
230×5
265×3
295×2
315×1
325×1

Flat DB Bench Press:
110×5
130×5
130×6

Flat DB Squeeze Press:
80×6
100×6
100×10 (PR)-75×6-65×6-55×8-45×10-35×15

CG Bench Press:
160×4
180×4
200×4
220×4
240×4

Pec Flye Machine:
170×8
170×8
170×8
170×8
170×8-140×8-110×8-80×10-50×15

OH BB Extensions:
45×12
45×12
45×12

Rope Pushdowns:
30×12
30×12
30×12

OH DB Extensions:
25×12
25×12
25×12

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

Duration: 60 minutes

10/10.  Another good day for deads. Easy. Took it easy on bicep work as my forearms feel beat to shit.

Conventional Deadlift (training max: 635, reps deloaded):
135×5
225×3
315×3
405×3
475×5
540×3
605×3

SLDL:
410×2
460×2
510×3

Wide-grip BB Row:
260×6
280×6
300×6

CG Pulldown:
175×4
200×4
225×4
250×4
278×6
250×4-225×4-200×4-175×4-150×6-125×8-100×10

Preacher Curls (full extension):
65×6
65×6
65×6
65×6
65×6

Reverse-grip Preacher Curls (full extension):
45×6
45×6
45×6

DB Hammer Curls:
30×8
30×8
30×8
30×8
30×8

Ab Roll-outs:
×10
×10
×10

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

Duration: 75 minutes

6/10. Hit the targets I wanted to on overheads, but everything felt a bit sluggish and achy. Next week will be be a good time to deload.

Strict Military Press (training max: 250):
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
165×5
185×5
210×3
235×3

Push Press:
255×1
275×1

OH DB Presses:
90×6
90×6
90×6

Strict L-Laterals:
30×12
30×12
30×12

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

Rear Delt Flye Machine:
120×8
120×8
120×8

OH Rope Extensions:
70×8
70×8
70×8

Single-arm Cable Extensions:
33×8
33×8
33×8

V-bar Pushdowns:
80×8
80×8
80×8

Wide-grip Pushdowns:
75×10
75×10
75×10

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

Duration: 45 minutes

9/10. Calf feeling good and front squats feeling fast and easy.

Zombie ATG Front Squat (training max: 370):
135×5
225×5
260×3
295×3
335×5

SSB GMs:
255×6
255×6
255×6

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

Single-leg Leg Extensions:
77×10
97×10
117×10
137×10
144×10

Leg Extensions:
325×10
325×10
325×10
325×10
325×10

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

BB Curls:
45×20
45×20
45×20

Reverse-grip BB Curl:
45×10
45×10

DB Shrugs:
55×10
55×10
55×10
55×10
55×10

Ab Roll-outs:
×6
×6

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

Duration: 45 minutes

7/10. So-so pressing today.

Incline Bench Press (training max: 310):
45×20
45×20
45×20
135×10
135×10
155×5
175×5
195×5
215×3
250×3
280×6

Flat DB Bench Press:
100×5
120×5
130×7

Flat DB Squeeze Press:
75×6
95×6
100×8
75×12-55×12-45×15

CG Bench Press:
150×6
170×6
190×6
210×6
230×6

Cable Crossovers (lower pulley position):
30×12
40×12
50×12
60×12
70×12
80×12 (PR)

OH BB Extensions:
45×12
45×12
45×12

Seated Tricep Extension Machine:
50×12
50×12
50×12

DB Extensions:
20×12
20×12
20×12

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

Duration: 60 minutes

10/10. Strong, easy deads. Gym got bumper plates, which caused the plates to fall off the bar at the top of my third rep @ 570. Raged and doubled 585 out of spite.

Conventional Deadlift (reps deloaded, training max: 635):
135×5
225×5
315×5
445×3
510×3
570×3
585×2

Wide-grip BB Row:
250×8
270×8
290×8
230×10
230×10

CG Pulldown:
150×6
175×6
200×6
225×6
250×6
264×6
200×6-175×6-150×6-125×8-100×12

Preacher Curls (full extension):
55×8
75×8
75×8
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
×10

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

Duration: 60 minutes

8/10.

Strict Military Press (training max: 250):
45×10
45×10
45×10
75×10
95×10
115×10
135×8
155×5
175×3
200×3
225×6
150×8
150×8
150×8

OH DB Presses:
75×10
75×10
75×10

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
110×10
110×12

OH Rope Extensions:
60×10
70×10
80×10

Single-arm Reverse Cable Pushdowns:
20×10
30×10
30×10

V-bar Pushdowns:
80×10
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: 47 minutes