2/5 – Deadlift – ME

9/10. Deads were decent.

Conventional Deadlift (reps deloaded):
135×10
225×5
315×5
405×2
495×1
585×1
605×1
605×2

GHRs:
purple band ×9-6-3 (PR)

Wide-grip Pulldowns (neutral grip, slow negatives):
250×10-4-4

Hammer Chins:
bw ×15-7-4

Straight-arm Lat Pushdowns:
200×12-5-5

Seated Cable Row:
250×12-7-6

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

Duration: 44 minutes

2/4 – Press – 3’s

9/10. Solid pressing, but feeling a bit fatigued.

Strict Military Press (training max: 275):
45×20
45×20
75×10
95×10
115×8
135×5
155×5
200×3
225×3
250×6 (PR)

Seated DB Press:
85×13-4-3

Strict L-Laterals:
75×6-4-3

Rear Delt Flye Machine:
140×14-7-5

BB Curls:
95×15-7-5

Preacher Curls:
80×15-7-4

Plate Hammer Curls:
45×35

OH Cable Curls:
23×20

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

Abs:
×10×3

Duration: 48 minutes

2/1 – Squat – ME

9/10. First time doing wide-stance squats since last January – pretty pleased with how they felt. Hardest thing was just getting used to the setup.

Wide-stance Squats (low-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×3
495×3
405×5

Lying Hamstring Curl:
132×22-7-3

DB Shrugs:
100s ×60

Wide-grip Seated Cable Rows (overhand grip, slow negatives on first set):
250×8-5-4

CG Pulldown (slow negatives on first set):
250×9-5-4

Seated Leg Extensions:
110×50-21-22

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

Abs:
×10×3

Duration: 50 minutes