Shrugs:
135×10
225×10
315×10
405×10
405-315-225×10
Reverse BB Curls:
45×12
45×12
55×12
55×12
Alternating DB Curls:
25×10
25×10
30×10
30×15
Incline DB Curls:
25×12
25×12
25×12
25×12
Waiter Curls:
35×12 (kb)
44×12 (kb)
45×12 (db)
45×12 (db)
EZ Drag Curls:
45×10
65×10
85×12-65×12-45×15
Duration: 40 minutes
Deads were rough today – slow off the floor and my knee still is not liking sumos much. Plus lots of achiness from starting to integrate squats back into the routine.
Deadlift:
135×12
135×12
225×5
315×3
405×2
495×1
585×1
585×1
585×1
585×2
RDL:
340×5
390×5
440×6
45-degree Hypers (weight btn):
+25×10
+45×10
+45×10
+45×10
+55×10
Lying Hamstring Curls:
85×10
85×10
85×10
85×10
85×15
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
First time using the slingshot in a long time. Easy presses but will take some time to get used to using it.
Slingshot Bench Press:
45×20
135×10
135×10
185×5
235×3
285×2
335×2
365×2
285×5
Decline DB Bench:
35×12-12-12-12-12
Seated Cable Row (two handles):
100×12
150×12
150×12
150×12
100×15
Bench Dips:
bw ×12-12-12
Rocking Rope Pushdowns:
50×12-12-12
Rocking Pushdowns:
30×25-25
KB Side Laterals (holding kb’s straight out):
20×15
20×15
25×12
Band Pull-Aparts:
×25-25-25
Duration: 26 minutes
Conventional Deadlift (65%):
135×10
225×3
315×2
405×2
405×2
405×2
405×2
405×2
405×3
Squat (high bar):
225×2
245×2
265×2
285×2
305×2
325×2
Seated Leg Extension:
65×10+10s hold
65×10+10s hold
65×10+10s hold
65×10+10s hold
65×15+30s hold
Decline Situps * Decline Broomstick Twists:
+15×10*10
+15×10*10
+15×12
Band Pull-Aparts:
×25-25-25
Duration: 26 minutes
Bench Press (65%):
45×30
135×10
165×3
165×3
165×3
165×3
165×3
165×3
165×3
165×3
Seated DB Press:
30×12
50×12
50×12
50×12
Inverted BB Rows:
bw ×10-10-10-10-10
Seated Tricep Pushdown Machine:
100×25
150×25
200×25
Rocking Rope Pushdowns:
40×20-20-20
DB Kickbacks:
20×20-20-20
Hammer Curls:
40s ×10
40s ×10 (alternating)
40s ×10 (elbows forward)
Band Pull-Aparts:
×25-25-25
Duration: 35 minutes
Pulls went great today. Solid PR.
Paused Conventional Deadlift (reps paused below knee for 3-count on way up):
135×10
225×5
315×2
405×1
495×1
545×1
575×2 (PR)
515×3
SLDL:
325×5
375×5
425×5
45-degree Hypers (weight btn):
+25×10
+45×10
+45×10
+45×10
+45×12
Lying Hamstring Curls:
80×10-10
80×10-10
80×12
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Decline bench felt good. Pretty easy.
Decline Bench Press (pos:4):
45×20
135×10
165×5
195×3
225×2
255×1
285×1
315×2
295×4
Incline DB Flyes:
30×12-35×12
35×12-35×12
35×15
BB Rows:
225×8
275×8
325×8
275×8
225×12
Incline Tricep Extensions:
25×12-12-12-12-15
Reverse Pushdowns:
30×20-20-20
Rocking Pushdowns:
30×25-25
KB Side Laterals:
15×20
15×20
15×20
15×20
15×20
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Real fast pulls today.
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
Squat (high-bar):
225×5
225×5
225×5
225×5
225×5
Seated Leg Extension:
55×15+10s hold
55×15+10s hold
55×15+10s hold
55×15+10s hold
55×15+10s hold
Weighted Decline Situps (weight behind head) * Decline Broomstick Twists:
+15×10*10
+15×10*10
+15×12*12
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes
Good DE work. Overhead presses were easy.
Bench Press (60%):
135×10
155×3
155×3
155×3
155×3
155×3
155×3
155×3
155×3
Standing Military Press:
135×8
155×8
175×8
195×8
Inverted BB Rows:
bw ×10-10-10-10-10
Seated Tricep Pushdown Machine:
70×25-100×25-130×25
OH EZ Extensions:
25×12
35×12
45×12
Hammer Curls:
40s ×10
60s ×10
60s ×10
Band Pull-Aparts:
×25-25-25
Duration: 35 minutes
Pulls felt great, nice pr’s. Top set is technically ~840 with actual plate weight.
Conventional Rack Deadlift (bar @ mid-knee, stiff bar):
135×10
225×5
315×3
405×3
495×2
585×1
675×1
765×1
785×1 (PR)
815×1 (PR)
735×3
RDLs:
325×5
375×5
425×6
45-degree Hypers (weight btn):
+25×10
+45×10
+45×10
+45×10
+45×12
Lying Hamstring Curls:
80×10
80×10
80×10
80×10
80×12
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes