Month: September 2019

4/10. Just wasn’t feeling it today. Shut down deads early and cruised.

Conventional Deadlift (training max: 620):
135×10
225×5
315×3
405×1
465×1
525×1

SLDL:
315×5
315×5
315×5

GHRs (closer foot setting, 2/2):
×10-10-10

Wide-grip Pulldowns (neutral grip):
160×10-10-10-10-10

Chest-supported Seated Lat Row:
100×10-10-10

Lying Flat DB Rows:
50s×15-60s×10-10

Incline Wide-grip Straight-arm Lat Pushdowns:
60-80-100-120-120×10

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

Duration: 45 minutes

10/10. Good presses, shoulder and elbow felt good. 315 single on push press was pretty easy.

Strict Military Press (training max: 310):
45×20
45×20
75×10
105×8
135×5
165×5
235×5
265×3
295×3 (PR)

Strict L-Laterals (dropset):
55×12-50×12-45×12-40×12-35×12-30×12-25×12-20×12

Rear Delt Flye Machine:
150×12-6-4

Plate Hammer Curls (slow negatives):
45 ×20-12-12

OH Cable Curls (dropset):
30×10-27×10-23×10-20×10-17×10-13×10-10×10

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

Duration: 45 minutes

10/10. Good birthday squats. Not far off my ATG PR for 5rm and this was cake. Another 4-5 in the tank.

ATG Squats (beltless low bar, training max: 540):
135×10
225×5
315×5
380×3
430×3
495×4

Lying Hamstring Curl:
157×10-8-6

Seated Leg Extensions (dropset):
130-110-90-70-50×35

DB Shrugs:
80×25-25-25

Rope Face-Pulls (two ropes, dropset):
100×10-90×10-80×10-70×10-60×10-50×10-40×10-30×10-20×10-10×10

CG Pulldown:
100×10-10-10-10-10

Cable Curls (various grips):
40×12-50×12-60×12-12-12

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

Duration: 50 minutes

Easy session

Flat Neutral-grip DB Bench (drop set):
55×25-45×25-35×25

Flat DB Squeeze Press (drop set):
55×20-20-20

Flat DB Flyes:
15×10-10-10-10-10

Cable Crossovers:
30×25-25-25

Single-arm Cable Crossovers:
20×15-15-15

Wide-grip Pushdowns:
80×25-25-25

Rope Pushdowns:
80×25-25-25-60×25-40×25

Bench Dips:
×20-20-20

Single-arm Underhand Pushdowns:
20×15-15-15

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

Duration: 25 minutes

9/10. Fast, easy pulls.

Conventional Deadlift (training max: 620):
135×10
225×5
315×5
435×3
495×3
560×5

Elevated SLDL (standing on 45lb bumper):
410×3
410×3
410×5

GHRs (closer foot  position setting 3/2 on first set, 2/2 on next two):
×20-12-8

Rope Face Pulls (two ropes for wider pull):
50×25-25-25-25

Wide-grip Strict Straight-arm Lat Pushdowns (old pulldown stack):
75×15-8-6

Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5

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

Duration: 45 minutes

9/10. Good pressing.

Strict Military Press (training max: 310):
45×20
45×20
75×10
105×10
135×5
165×5
215×3
250×3
280×5

Seated DB Press (dropset):
65×12-55×12-45×12-35×12-25×20

Strict L-Laterals (dropset):
30×25-25×25-15×25-10×25

Rear Delt Flye Machine (dropset):
90×15-80×15-70×15-60×15-50×15-40×15-30×15-20×15

Preacher Curls (short rests):
65×15-15-15

DB Hammer Curls (holding dbs together in front, dropset):
35s ×15-25s ×15-15s ×15-10s×15

OH Cable Curls (dropset):
27×15-23×15-20×15-17×15-13×15

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

Duration: 35 minutes