9/10. Nice session. Mixing things up and running the Coan routine for 10 weeks for my conventional deads.
Conventional Deadlift (reps deloaded):
135×10
225×5
315×3
405×2
495×2
405×3
405×3
405×3
405×3
405×3
405×3
405×3
405×3
GHRs:
purple band ×13-6-5 (PR)
Wide-grip Pulldowns (neutral grip, really slow negatives):
250×8-4-3
Hammer Chins:
bw ×16-8-6
Straight-arm Lat Pushdowns:
200×12-6-6
DB Rows:
150×15
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes
8/10. Presses were fine, easily hit the target weight x reps today, but still feeling fatigued and out of sorts due to my stomach bug. Assistance work went well.
Strict Military Press (training max: 280):
45×20
45×20
75×10
95×10
115×8
135×5
155×5
205×3
230×3
255×5 (PR)
Seated DB Press:
90×14-4-3
Strict L-Laterals:
75×6-4-4
Rear Delt Flye Machine:
140×14-7-6
BB Curls:
105×22-12-7
Preacher Curls:
80×20-7-5
Plate Hammer Curls:
55×35
OH Cable Curls:
23×30
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 40 minutes
1/10. Pretty terrible workout. Stomach still messing with me so I cut squats short. No energy and tons of fatigue and I ended up coasting through pulldown/row assistance.
Squats (low-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×1
495×2
Zombie ATG Front Squat:
225×6
Lying Hamstring Curl:
137×16-6-4
DB Shrugs:
110s×50
Wide-grip Seated Cable Rows:
150×15-15-15
CG Pulldown:
150×15-15-15
Seated Leg Extensions:
130×53-21-21
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes
5/10. Rough session. Lack of sleep (stomach bug), tons of DOMS, and no mid-week rest really hampered this workout. Pressing strength was way off. Still liking the narrower grip on floor presses, though.
Floor Presses (training max: 340):
45×30
135×20
155×10
175×10
195×10
225×5
260×5
290×8
235×15
CG Bench Press:
250×10-3-3
Flat DB Squeeze Press:
95×7-3-2
Flat DB Flyes:
55×23
Rope Pushdowns (old stack):
63×25-16-11
OH Rope Extensions (old stack):
30×45-30-23
Cable Crossovers:
110×26-8-6
Bench Dips:
×29-15-12
Band Pull-Aparts:
red×25
red×25
red×25
red×25
Duration: 50 minutes
9/10. Good conventionals.
Conventional Deadlift (reps deloaded):
135×5
135×5
225×5
315×5
405×2
495×1
585×1
635×1
585×1
495×3
GHRs:
red band ×20-9-6
Wide-grip Pulldowns (neutral grip):
250×16-4-5
Seated Cable Row:
250×11-7-7
Hammer Chins:
bw ×12-5-5
Straight-arm Lat Pushdowns (old single pulley pulldown station):
100×10-6-6
Abs:
×25×3
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 40 minutes
10/10. Two weeks since my last overhead session – felt damn good. Crazy strong reps today.
Strict Military Press (training max: 280):
45×20
45×20
75×10
95×10
115×8
135×5
155×5
190×5
215×5
240×14 (PR)
Seated Strict Military Press (legs forward, no back support):
175×11-3-2
Strict L-Laterals:
50×18-6-6
Rear Delt Flye Machine:
130×15-6-5
BB Curls:
100×17-9-6
Preacher Curls:
80×16-7-5
Plate Hammer Curls (holding db by the ends):
50×31
OH Cable Curls:
23×27
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes