Month: May 2018

9/10. Good overheads, 220 was cake. Deloading most assistance work this week.

Strict Military Press (training max: 260):
45×12
45×12
45×12
70×10
90×10
110×8
130×5
150×5
170×5
195×5
220×7

Seated Strict Military Press (no back support, legs relaxed out front):
140×10
140×10
140×10
140×10
140×10
140×10

Strict L-Laterals:
15×12
15×12
15×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Delt Flye Machine:
50×10
50×10
50×10

OH Rope Extensions:
30×12
30×12
30×12

Cable Pushdown:
30×12
30×12
30×12

V-bar Pushdowns:
30×12
30×12
30×12

Underhand Cable Pushdown:
20×12
20×12
20×12

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 35 minutes

10/10. Squats feeling great, skipped bicep work.

Zombie ATG Front Squat (training max: 375):
135×5
225×5
280×5
320×3
355×3

SSB GMs:
220×3
260×3
280×3
280×3
280×5 (PR)

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
157×10
177×10
197×10
97×10
97×10
97×10

Shrugs:
225×6
315×6
405×6
495×6
495×6
495×6
405×6
315×6
225×6

Ab Roll-outs:
×10
×10
×12

Ab Leg Extensions:
×20
×20
×20

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

Duration: 50 minutes

7/10. Meh. No soreness or aches, just a weak day. Hit the #’s though. Skipped tricep work.

Incline Bench Press (training max: 315):
45×10
45×10
45×10
135×5
135×5
155×5
175×5
195×5
215×5
235×5
265×3
300×2
320×1
225×10

Flat DB Bench Press:
110×6
110×6
110×10

Flat DB Squeeze Press:
80×6
100×6
80×10

CG Bench Press:
165×4
185×4
205×4
225×4
245×4

Pec Flye Machine:
170×8
170×8
170×8
170×8
170×8-150×8-130×8-110×8-90×8-70×8

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

Duration: 45 minutes

8/10.  Decent deads – core feeling a bit weak today.

Conventional Deadlift (training max: 640, reps deloaded):
135×5
225×5
315×3
405×3
480×5
545×3
610×2

SLDL:
415×2
465×2
515×3

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
320×3
320×3
320×3

Wide-grip BB Row:
265×6
285×6
305×6

CG Pulldown:
250×4
271×4
292×4
302×4
250×4-225×4-200×4-175×4-150×6-125×8-100×12

Single-arm Seated Bicep Curl Machine:
30×10
30×10
30×10
30×10
30×10

Reverse-grip Seated Bicep Curl Machine:
30×10
30×10
30×10
30×10
30×10

Ab Roll-outs:
×10
×10
×10

Ab Leg Extensions:
×20
×20
×20

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

Duration: 60 minutes

8/10. Pretty solid.

Strict Military Press (training max: 255):
45×12
45×12
45×12
70×10
90×10
110×10
130×8
150×5
170×5
190×5
215×3
240×3

Push Press:
260×1
280×1

Seated Strict Military Press (no back support, legs relaxed out front):
155×6
155×6
155×10

OH DB Presses:
90×6
70×6
50×12

Strict L-Laterals:
30×12
30×12
30×12
30×12
30×12

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

OH Rope Extensions:
50×8
50×8
50×8

Single-arm Cable Extensions:
17×8
17×8
17×8

Rope Pushdowns:
50×8
50×8
50×8

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

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

Duration: 40 minutes

10/10. Great squats today. Cruised on biceps.

Zombie ATG Front Squat (training max: 375):
135×5
225×5
260×3
300×3
340×5

SSB GMs:
260×6
260×6
260×6

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

Single-leg Leg Extensions:
84×10
104×10
124×10
144×10
164×10

Leg Extensions:
325×10
325×10
325×10

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

Rope Face-Pulls:
40×10
40×10
40×10
40×10
40×10

Ab Leg Extensions:
×20
×20
×20

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

Duration: 40 minutes

7/10. Inclines felt fine, but elbow was limiting db presses. Only light tricep work today.

Incline Bench Press (training max: 315):
45×20
45×20
45×20
135×5
155×5
175×5
195×5
220×3
250×3
285×6

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

Flat DB Squeeze Press:
75×6
75×6
75×6
75×8-65×8-55×10

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

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

Cable Pushdowns:
20×10
20×10
20×10
20×10
20×10

Underhand Cable Pushdowns:
20×10
20×10
20×10
20×10
20×10

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

Duration: 40 minutes

9/10. Solid deads despite back/core fatigue. Skipped bicep assistance (forearm).

Conventional Deadlift (reps deloaded, training max: 640):
135×5
225×5
315×3
450×3
510×3
575×4

Wide-grip BB Row:
255×8
275×8
295×8
235×10
235×10

CG Pulldown:
150×6
175×6
200×6
225×6
250×6
278×6
200×6-175×6-150×8-125×10-100×12

Ab Leg Extensions:
bw ×20
bw ×20
bw ×20

Ab Roll-outs:
×10
×10
×10

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

Duration: 40 minutes