7/12 – Squats – 5’s

10/10.

Zombie ATG Front Squat (training max: 395):
135×10
255×5
295×5
335×8

SSB GMs:
185×10
235×10
235×10
235×10

Pistol Box Squats:
bw × 10 (13″ box)
bw × 10 (13″ box)
bw × 10 (13″ box)

Single-leg Leg Extensions:
85×10
105×10
125×10
145×10
105×10

Seated Leg Curls:
150×10
150×10
150×10
150×10
150×10

Ab Wheel:
×10
×10
×12

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

Duration: 45 minutes

7/11 – Bench – 5’s

7/10. Inclines felt like shit. Rest was good.

Incline Bench Press (training max: 330):
45×12
45×12
135×10
135×10
155×5
175×5
195×5
215×5
250×5
280×5

Flat DB Squeeze Press:
70×10
80×10
90×10-60×10

CG Bench Press:
155×8
195×8
235×8

Seated Pec Flye:
170×10
170×10
170×10
170×10

V-bar Pushdowns:
50×20
50×20
50×20

OH Rope Extensions:
30×20
30×20
30×20

Bench Dips:
×20
×20
×20

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

Duration: 40 minutes

7/10 – Deadlift – 5’s

9/10. Good.

Conventional Deadlift (reps deloaded, training max: 660):
135×5
225×5
315×5
430×5
495×5
560×6

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
265×3
265×3
265×3

SLDL:
335×5
355×5
375×5

Wide-grip BB Rows:
265×10
265×10
265×10

Hammer Chins:
+10 ×10
+10 ×10
+10 ×10

Hanging Leg Raises:
×12
×12
×12

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

Duration: 45 minutes

7/9 – Press – 5’s

10/10. Presses felt great.

Strict Military Press (training max: 270):
45×12
45×12
45×12
75×10
95×10
115×8
135×5
155×5
175×5
200×5
230×8 (PR)

Seated Strict Military Press (no back support, legs relaxed out front):
150×10
150×10
150×12

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
110×10

BB Curls:
65×12
85×10
105×8
125×6

Seated Bicep Curl Machine:
75×12
87×10
100×8
112×8

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

Duration: 50 minutes