Month: January 2019

1/14 – Press – 3’s

10/10. Second week doing the rest paused assistance – definitely getting used to it. Killed overheads despite feeling a bit off/tired.

Strict Military Press (training max: 270):
45×30
75×10
95×10
115×8
135×6
155×5
195×3
220×3
245×8 (PR)

Seated DB Press:
80×13-4-3

Strict L-Laterals:
70×8-4-4

Rear Delt Flye Machine:
130×14-7-7

BB Curls:
85×19-9-7

Preacher Curls:
75×15-7-6

Plate Hammer Curls:
45×35

OH Cable Curls:
20×25

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

Abs:
×25×6

Duration: 50 minutes

1/11 – Squat – ME

8/10. Decent heavy squats despite being completely exhausted. Squats didn’t feel particularly heavy, just did not have the energy/focus to push them too much.

Squats (low-bar, parallel):
135×10
225×5
315×3
405×1
455×1
505×1
525×1

Lying Hamstring Curl:
125×17-5-3

DB Shrugs:
100s ×50

Wide-grip Seated Cable Rows (overhand grip):
250×14-8-5

CG Pulldown:
250×12-6-3

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

Duration: 35 minutes

1/10 – Floor Press – 5’s

10/10. Good pressing. Loving the RP’d assistance work.

Floor Presses (training max: 330):
135×10
135×10
185×10
215×5
250×5
280×10

CG Bench Press:
240×14-4-3

Flat DB Squeeze Press:
85×13-5-3

Flat DB Flyes:
50×23

Cable Crossovers:
100×12-8-6

Rope Pushdowns (old stack):
40×35-15-12

OH Rope Extensions:
50×37-13-12

Bench Dips:
×26-10-7

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

Abs:
×10×6

Duration: 50 minutes

1/8– Deadlift – ME

10/10. Nice deads considering I just did heavy sumos less than a week ago. RP’d assistance work felt great.

Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×2
495×1
585×1
605×2
585×2

GHRs:
red band ×14-5-3

Wide-grip Pulldowns (neutral grip):
250×12-4-3

Hammer Chins:
bw ×12-4-3

Straight-arm Lat Pushdowns:
200×12-6-3

Seated Cable Row:
250×7-4-4

Abs:
×25×6

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

Duration: 50 minutes

1/7 – Press – 5’s

10/10. Absolutely killed overheads. Easy 12 reps with 230. Mixing things up a bit by introducing rest-paused work for assistance. I haven’t really pushed to failure in years on assistance, so this was definitely…different. Targeting 15 rest-paused reps for compound assistance movements, and 25+ for iso assistance. 15 deep breaths between rest-paused sets.

Strict Military Press (training max: 270):
45×20
75×10
95×8
115×8
135×6
180×5
205×5
230×12 (PR)

Seated Strict Military Press (legs forward, no back support):
165×12-3-2

Strict L-Laterals:
60×10-5-3

Rear Delt Flye Machine:
120×16-8-5

BB Curls:
85×17-5-3

Preacher Curls:
75×11-7-5

Plate Hammer Curls:
45×30

OH Cable Curls:
20×23

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

Abs:
×25×6

Duration: 50 minutes

1/4 – Floor Press – Deload

Another deload.

CG Bench Press:
135×10
135×10
135×10

Reverse Grip Bench Press:
135×10
135×10
135×10

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

Flat DB Bench:
25×10
25×10
25×10

Flat DB Flyes:
25×10
25×10
25×10

Cable Crossovers:
50×10
50×10
50×10

Cable GnP:
50×10
50×10
50×10

Cable Pushdowns:
40×12
40×12
40×12

Underhand Cable Pushdowns:
40×12
40×12
40×12

OH Rope Extensions:
70×12
70×12
70×12

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

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

Abs:
×25×3

Duration: 25 minutes

1/3 – Deadlift – ME/Deload

10/10. First time pulling sumo heavy in a long time, and first time since my October hamstring injury. Real pleased with 675 after all that ‘time off’.

Deadlift:
135×5
225×5
315×5
405×3
495×1
585×1
675×1

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

Hammer Chins:
bw ×10
bw ×10
bw ×12

Straight-arm Rope  Lat Pushdowns:
50×12
50×12
50×12

CG Pulldown (underhand):
100×12
100×12
100×12

Abs:
×25×6

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

Duration: 50 minutes

1/2 – Press – ME/Deload

10/10. Pressing has been feeling outstanding so I wanted to do a max effort session with them to see where things really are while deloading this week. Outstanding PR’s today. Probably could have squeezed out 285  strict, but wanted to go after 320 on push press.

Strict Military Press:
45×30
95×10
115×8
135×5
155×5
185×1
235×1
255×1
270×1 (PR)
280×1 (PR)

Push Press:
300×1
320×1 (PR)

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

BB Curls:
45×12
45×12
45×12

Bicep Curl Machine:
50×12
50×12
50×12

Bicep Curl Machine (hammer-grip):
50×12
50×12
50×12

OH Cable Curls:
20×12
20×12
20×12

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

Ab Work:
×25×3

Duration: 50 minutes