10/7 – Deadlift – DE

Really fast pulls, and easy squats. Heaviest I’ve gone since March and the 405 double was a breeze.

Conventional Deadlift (70%):
135×10
225×5
315×3
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×3

Squat (high bar):
225×2
245×2
265×2
285×2
305×2
325×1
345×1
365×1
385×1
405×2

Seated Leg Extension:
100×15+10s hold
130×15+10s hold
160×15+10s hold
205×15+10s hold

Decline Situps (weight btn) * Decline Broomstick Twists:
+25×12*12
+25×12*12

Rocking Rope Pushdowns:
70×15-15

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

10/6 – Bench – DE

Elbow feeling pretty good.

Bench Press (70%):
45×20
135×5
155×3
180×3
180×3
180×3
180×3
180×3
180×3
180×3
180×3

Seated Shoulder Press Machine:
70×10
85×10
100×10
55×15
55×15

Seated Tricep Pushdown Machine:
120×25-25-25-25

DB Kickbacks:
20×20-20-20

Hanging Scapular Retractions:
×10
×10
×10

Straight-arm Lat Pushdowns:
100×12
150×12
200×8

Hammer Curls:
35s ×12
15s ×15-15

Band Pull-Aparts:
×25-25-25

Duration: 35 minutes

10/5 – Back/Biceps

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

10/4 – Deadlift – ME

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

10/3 – Bench – ME

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

9/30 – Deadlift – DE

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

9/29 – Bench – DE

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

9/28 – Back/Biceps

Wide-grip Lat Pulldown:
100×10
150×10
200×12

Seated Cable Row (two handles):
100×10
150×10
200×12

DB Shrugs:
100s ×50

Reverse BB Curls:
45×10
45×10
45×12

Alternating DB Curls:
25×10
25×10
25×13

Incline DB Curls:
25×12
25×12
25×12

Waiter DB Curls:
35×12
35×12
35×15

EZ Drag Curls:
45×10
65×10
85×12-65×12-45×15

Duration: 31 minutes

9/27 – Deadlift – ME

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

9/26 – Bench – ME

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