9/10. Adding deads to the 5-3-1 mix.
Conventional Deadlift:
135×10
225×5
315×3
420×3
480×3
540×5
SLDL:
405×5
405×5
405×5
GHRs (closer foot position setting, 3/2):
×20-10-10
Rope Face Pulls:
100×25-25-25
Wide-grip Pulldowns (neutral grip, 10-count slow negatives):
150×15-6-6
Wide-grip Strict Straight-arm Lat Pushdowns:
120×25-15-15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes
10/10. Solid presses. Shoulder not bothering me too much. Still went lighter on assistance.
Strict Military Press (training max: 295):
45×40
45×40
75×10
95×10
115×8
135×5
155×5
205×3
235×3
265×6 (PR)
Seated DB Press (dropset):
80×12-70×12-60×12-50×12-40×12
Strict L-Laterals (dropset):
35×20-30×20-25×20-15×50
Rear Delt Flye Machine (dropset):
90×15-80×15-70×15-60×15-50×15
BB Curls:
125×15-10-10
Preacher Curls (short rests):
65×15-15-10
DB Hammer Curls (holding dbs together in front, dropset):
35s ×15-25s ×15-15s ×15
OH Cable Curls (dropset):
27×15-20×15-13×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes
8/10. Adding squats back into the 5-3-1 mix. Hips were brutally achy/sore today, but managed to handily hit the target sets. Shrugs felt really strong/easy.
Squats (low-bar, parallel, training max: 585):
135×10
225×5
315×5
380×5
440×5
495×5
Lying Hamstring Curl:
157×12-5-4
Seated Leg Extensions (longer rom, pause/hold at top of each extension):
150×25-12-12
BB Shrugs (regular grip to wide):
405×10
495×10
585×10
635×10
495×10
BB Rows (underhand, various grips):
225×12-12-12
Extra CG Pulldown (old station, dropset):
250×10-150×20-75×30
Band Hip Abduction:
red ×25
double red × static hold until failure
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 55 minutes
8/10. Floor presses were easy, but shoulder is still disliking close grip, etc. Went lighter on assistance, focusing on super sets and drop sets with little/no rests.
Floor Presses (training max: 355):
135×10
135×10
155×10
175×10
205×10
235×5
265×5
300×8
CG Bench Press * RG Bench Press:
135×15-15
135×15-15
Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
55×15-15
55×15-15
55×15-15
Flat DB Flyes:
30×15-15-15
V-bar Cable Pushdowns:
90×40-20-15
OH Rope Extensions (low position):
40×30-20-20
Cable Crossovers (dropset):
100-90-80-70-60×10
Upright Single-arm Crossover:
20×25
Bench Dips:
×60
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 35 minutes
8/10. Deads were OK.
Conventional Deadlift:
135×10
225×5
315×3
405×2
495×1
585×1
605×1
495×3
SLDL:
405×5
405×5
405×5
GHRs (closer foot setting – 3/2 ):
×12-10-5
Chest-supported Seated Lat Row (dropset):
200-175-150-125-100×15-75×20
Extra Close-grip Pulldowns (dropset, old stack):
150-125-100-87-75-62-50×10
Wide-grip Pulldowns (neutral grip, slow reps, long negatives):
150×10-6-6
Wide-grip Straight-arm Lat Pushdowns (stricter form):
120×16-10-8
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes
9/10. First time doing heavy overheads in 3 weeks – felt good.
Strict Military Press (training max: 295):
45×30
75×10
95×10
115×8
135×5
155×5
190×5
220×5
250×12 (PR)
Seated Strict Military Press (legs forward, no back support):
135×10-10-10
Strict L-Laterals:
40×20-12-10
DB Rear Laterals:
35×12-12-12
Seated Bicep Curl Machine (dropset)
125-100-75-50×15
DB Hammer Curls (holding dbs together, dropset):
30s ×20-15s-10s ×30
BB Curls (dropset):
105-85-65-45×12
OH Cable Curls (dropset):
27-20-10×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes