9/23 – Deadlift – DE

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

9/21 – Back/Biceps

Wide-grip Lat Pulldown:
100×10
150×10
200×10
250×8

Seated Cable Row (two handles):
100×10
150×10
200×10
250×8

Reverse BB Curls:
45×10
45×10
45×10
45×10

Preacher Curls:
25×12
45×12
65×12
85×12-45×12

Incline DB Curls:
25×12
30×10
30×8

Cable Curls:
50×12
80×12
110×12-50×12

Concentration Curls:
30×10
30×10
30×8-20×12

Duration: 32 minutes

9/20 – Deadlift – ME

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

9/19 – Bench – ME

Floor presses were pretty awkward, not having done them in a long, long time. Felt decent though.

Floor Press:
45×20
45×20
135×5
165×3
195×1
225×1
255×1
285×1
315×1
285×2

Flat DB Flyes:
25×12-12-12-12-12

BB Rows:
225×5
275×5
325×6
275×6
225×12

Lying Tricep Extensions:
25×20-20-20-20-20

Seated DB Side Laterals:
15×20-20-20-20-20

Band Pull-Aparts:
×25-25-25

Duration: 42 minutes

9/16 – Deadlift – DE

Fast pulls.

Conventional Deadlift (70%, 15-20s rests):
135×10
225×3
315×2
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×2

Bulgarian Split Squat:
bw ×10
45×10
90×10
135×10

Seated Leg Extension:
100×15+10s hold
130×15+10s hold
160×15+10s hold
200×15+10s hold

Weighted Decline Situps (weight behind head) * Decline Broomstick Twists:
+25×10*10
+25×10*10
+25×10

Band Pull-Aparts:
×25-25-25

Duration: 33 minutes

9/15 – Bench – DE

No elbow issues at all. Fast and easy.

Bench Press:
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
115×10

Seated Tricep Pushdown Machine:
100×25-25-25

Hanging Scapular Retractions:
×10
×10
×10
×10
×10

Hammer Curls:
50s ×12
70s ×10
90s-50s ×8-30s ×12

Band Pull-Aparts:
×25-25-25

Duration: 32 minutes

9/13 – Deadlift – ME

Real solid deadlifts this week – taking last week off helped for sure. Definitely had more left in me.

Deficit Conventional Deadlift (standing on 3.25″ bumper plates):
135×10
225×5
315×3
405×2
495×1
530×1 (PR)
535×1 (PR)
480×3

SLDLs:
340×5
360×5
390×6

45-degree Hypers:
+60×10
+60×10
+60×10

Lying Hamstring Curls:
75×10
85×10
85×10
85×10
85×10

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

9/12 – Bench – ME

Took 5 months to get back to these, but no elbow issues so far. Didn’t push too hard, but all reps were easy.

CG Bench Press:
45×20
95×5
145×5
175×2
205×1
235×1
265×1
295×1
265×3

Incline DB Bench:
30×12-12-12-12-12

BB Rows (wide-grip, super strict):
135×12
185×10
235×10
255×8
275×6

Rope Pushdowns:
40×20-20-20-20-20

KB Side Laterals (kb held straight out):
15×20
20×15
20×15

Band Pull-Aparts:
×25-25-25

Duration: 41 minutes

9/8 – Upper – Deload

Just a quick upper deload.

CG Pulldowns:
100×12-12-12

Wide-grip Pulldowns (neutral grip):
100×12-12-12

Seated Cable Row:
100×12-12-12

DB Shrugs:
50×50

KB Side Laterals * KB Rear Laterals:
10×12*12-12*12-12*12

Military Press:
45×25-25

Bench Press:
45×20-135-155-175×10

Incline Bench Press:
45×20-135-155-175×10

Seated Pec Flye Machine:
50×12-12-12

DB Curls * Hammer Curls:
20×12*12-12*12

WG BB Curls * CG BB Curls:
45×12*12-12*12

Bicep Curl Machine * Reverse-grip Bicep Curl Machine:
30×12*12-12*12

V-bar Pushdown:
40×12-12-12

OH EZ Extensions:
25×12-12-12

Single-arm Cable Extensions:
20×12-12-12

Seated Tricep Pushdown Machine:
40×12-12-12

Duration: 35 minutes

9/1 – Deadlift – DE/Deload

Solid de work. Slightly reduced volume today; deloaded assistance.

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

Squat (high bar):
135×10
225×2
225×2
225×2
225×2
225×2
225×2

Seated Leg Extension:
50×10+10s hold
50×10+10s hold
50×10+10s hold
50×10+10s hold
50×10+10s hold

Decline Situps * Decline Broomstick Twists:
×10*10
×10*10
×12*12

Band Pull-Aparts:
×25-25-25

Duration: 22 minutes