10/24 – Bench – Deload

Seated Chest Press Machine:
30×15-15-15-15-15

Seated Pec Flye Machine:
50×15-15-15-15-15

Seated Shoulder Press Machine:
30×15-15-15-15-15

Flat DB Bench * Flat DB Squeeze Press:
20×20*20

Incline DB Bench * Incline DB Squeeze Press:
20×20*20

High Incline DB Bench * High Incline DB Squeeze Press:
20×20*20

Decline DB Bench * Decline DB Squeeze Press * Decline Flyes:
20×20*20*20

Seated Cable Row (wide neutral grip):
50×15-15-15-15-15

KB Side Laterals (straight arms, kb held straight out):
10×15-15-15

Band Pull-Aparts:
×25-25-25

Duration: 29 minutes

10/21 – Deadlift – DE

Knee was a bit unstable from the sumo deads this week, so I cut squats short (and light). Pulls were real quick, though.

Conventional Deadlift (65%):
135×10
225×5
315×3
405×2
405×2
405×2
405×2
405×2
405×2
405×2
405×3

Squat (high bar):
225×2
225×2
225×5

Seated Leg Extension:
110×15+20s hold
140×15+20s hold
170×15+20s hold

Decline Situps (btn):
+25×10
+25×10
+25×12

Good Mornings:
135×12
135×12

Band Pull-Aparts:
×25-25-25

Duration: 30 minutes

10/20 – Bench – DE

Bench Press (65-70%):
45×30
135×10
165×3
165×3
165×3
165×3
165×3
180×3
180×3
180×3
180×3
180×3

Seated DB Press:
45×8
55×8
65×8
65×12

Inverted BB Rows (underhand):
×15f
×12f
×10f
×13f

Seated Tricep Pushdown Machine:
235×24f
235×14f
235×8f

Rocking Rope Pushdowns:
50×50

DB Kickbacks:
25×20-20-20

Hammer Curls:
40s ×10
40s ×10 (alternating)
40s ×10 (elbows forward)

DB Preacher Curls:
45×10
55×10

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

10/19 – Back/Biceps

Shrugs:
225×10
315×10
405×10
495×10
585×10
635×10
675×10

CG Pulldown:
150×12
200×10
250×10

Reverse BB Curls:
45×10
65×10
85×10
45×10

Alternating DB Curls:
45×11
50×8
55×6

Incline DB Curls:
30×11
30×9
30×7-15×15

DB Waiter Curls:
60×11
60×9
60×7

Seated Bicep Curl Machine:
110×10-80×8-50×12

Duration: 45 minutes

10/18 – Deadlift – ME

Decent pulls but still need a lot more work getting my sumo pull back into shape.  Tried a lower elevation (just 1.25″) and this felt more awkward than the higher (5.5″) elevated pulls.

Elevated Deadlift (plates raised 1.25″):
135×15
135×15
225×5
315×5
405×2
495×2
585×1
635×1
635×1
635×1
585×3

Deadlift:
315×10
315×10

RDL:
345×5
395×5
445×6
315×8

45-degree Hypers (btn):
+25×12
+25×12
+25×12
+25×12
+25×12

Lying Hamstring Curls:
85×10
85×10
85×10
85×10
85×15

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

10/17 – Bench – ME

First time doing heavy overhead presses since Feb/March. All easy, but not pushing them too much yet.

Military Press:
45×20
75×10
105×10
135×5
165×3
195×2
225×1
255×1
265×1
235×5

Flat DB Bench:
40×15-15-15-15-15

Seated Cable Row (wide neutral grip):
100×12
150×12
200×12
250×12
255×12 (PR)

Incline Tricep Extensions:
25×15-15-15-20-20

KB Side Laterals (holding kb’s straight out):
25×12 (PR)
20×15
15×23

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

10/14 – Deadlift – DE

Super fast pulls, and I am starting to add some speed to the squat work – no issues so far.

Conventional Deadlift (60%):
135×10
225×3
315×2
370×2
370×2
370×2
370×2
370×2
370×2
370×2
370×5

Seated Leg Extension:
110×15 + 30s hold
140×15 + 30s hold
170×15 + 30s hold

Zombie Front Squats:
225×2
225×2
225×2
225×2
225×3

Weighted Decline Situps (btn) * Decline Broomstick Twists:
+15×10*15
+15×10*15
+15×10*15

Band Pull-Aparts:
×25-25-25

Duration: 38 minutes

10/13 – Bench – DE

Bench Press (60%):
45×30
135×10
155×3
155×3
155×3
155×3
155×3
155×3
155×3
155×5

Standing Military Press:
135×8
160×8
180×8
200×8

Inverted BB Rows:
×25f
×15f
×15f

Seated Tricep Pushdown Machine:
235×26f
235×16f
235×12f

DB Hammer Curls:
45×10
55×10
75×10

Band Pull-Aparts:
×25-25-25

Duration: 33 minutes

10/12 – Back/Biceps

Shrugs (wide-grip):
225×10
315×10
405×10
495×10
585×10
495×10
405×10
315×10
225×10

Reverse BB Curls:
45×12
65×10
85×8
45×12

Alternating DB Curls:
30×10
40×10
40×9
45×7

Incline DB Curls:
25×12
25×12
25×11
25×10

DB Waiter Curls:
55×12
55×10
60×9
60×8

BB Drag Curls (wide-grip):
45×12
65×10
85×10
45×12

Duration: 40 minutes

10/11 – Deadlift – ME

Good pulls today. Working in some light sumo deads to get them feeling more familiar/better.

Snatch-grip Conventional Deadlift:
135×10
225×5
315×3
405×2
495×1
545×1
565×2 (PR)
510×3

SLDL:
330×5
380×5
430×8

Deadlift:
225×15
225×15

45-degree Hypers (btn):
+25×10
+45×10
+55×10
+55×10
+45×12

Lying Hamstring Curls:
85×10
85×10
85×10
85×10
85×12

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes