Month: December 2018

12/10 – Press – 5’s

10/10. Great presses. 225 for 10 is def my best ‘strict’ effort.

Strict Military Press (training max: 265):
45×20
45×20
75×10
95×8
115×8
135×6
175×5
200×5
225×10 (PR)

Seated Strict Military Press (legs forward, no back support):
150×10
150×10
150×8

Strict L-Laterals:
45×12
45×12
45×12

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

Rear Delt Flye Machine:
70×12
70×12
70×12

BB Curls:
65×12
65×12
65×12
65×12

Preacher Curls:
45×12
45×12
45×12
45×12

Plate Hammer Curls:
45×12
45×12
45×12
45×12

OH Cable Curls:
20×12
20×12
20×12
20×12

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

Abs:
×25×6

Duration: 45 minutes

12/7 – ATG Squat – Deload

Giving low-bar squats a go again, felt good.

ATG Squats (low-bar):
225×5
225×5
225×5
225×5
225×5

DB Split Squat:
40×10
40×10
40×10

GHR:
×10
×10
×10

BB Shrugs (wide-grip):
225×10
225×10
225×10
225×10
225×10

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
80×12
80×12
80×12
80×12
80×12

CG Pulldown:
100×12
100×12
100×12
100×12
100×12

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

Cable Curl:
60×50

Abs:
×25×6

Duration: 25 minutes

12/6 – Floor Press – Deload

Another deload.

Bench Press:
135×10
135×10
155×10
175×10
195×10

CG Bench Press:
135×10
135×10
135×10
135×10
135×10

Flat DB Squeeze Press:
25×10
25×10
25×10
25×10
25×10

Flat DB Bench:
25×10
25×10
25×10
25×10
25×10

Flat DB Flyes:
25×10
25×10
25×10
25×10
25×10

Cable Crossovers:
50×12
50×12
50×12
50×12
50×12

Rope Pushdowns:
50×12
50×12
50×12

OH Rope Extensions:
50×12
50×12
50×12

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

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

Abs:
×25×6

Duration: 35 minutes

12/4 – Deadlift – Deload

Nice deload. Getting sumo deads back into shape.

Deadlift (reps deloaded):
135×5
225×5
315×5
315×5
315×5
315×5
315×5
365×1
415×1
415×1

GHRs:
×10
×10
×10
×10

Seated Single-leg Leg Curls:
70×10
70×10
70×10
70×10
70×10

Wide-grip Pulldowns (neutral grip):
100×12
100×12
100×12
100×12
100×12

Hammer Chins:
bw ×10
bw ×10
bw ×10

Straight-arm Rope  Lat Pushdowns:
70×12
70×12
70×12
70×12
70×12

Seated Cable Row:
80×12
80×12
80×12
80×12
80×12

Abs:
×25×6

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes

12/3 – Press – Deload

Taking a much needed deload week.

Seated Overhead Press Machine (alternating neutral and regular grip):
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12

Strict L-Laterals:
15×12
15×12
15×12

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

Rear Delt Flye Machine:
50×12
50×12
50×12
50×12
50×12

BB Curls:
45×12
45×12
45×12
45×12

Seated Curl Machine:
50×12
50×12
50×12
50×12

Plate Hammer Curls:
25×12
25×12
25×12
25×12

OH Cable Curls:
20×12
30×12
30×12
30×12

Band Pull-Aparts:
red ×50
red ×50
red ×25
red ×25

Abs:
×25×6

Duration: 30 minutes