Solid deads. Deloaded the rest.
Conventional Deadlift:
135×10
225×5
315×3
405×1
495×1
585×1
615×1
555×3
SLDL:
225×10
225×10
225×10
GHR (4-2):
×10
×10
×10
45-degree Hypers:
×10
×10
×10
Lying Hamstring Curls:
35×12
35×12
35×12
35×12
35×12
Band Pull-Aparts:
×25-25-25
Duration: 39 minutes
Pushed the elbow a bit for the first time in months to see how it’s feeling – everything felt nice and easy, but didn’t want to push too much. Deload for the rest of the workout.
Bench Press (paused):
45×15
65×5
85×5
105×5
115×5
135×5
155×1
175×1
195×1
215×1
235×1
255×1
230×3
Incline DB Bench:
30×12-12-12-12-12
Upwards Incline DB Flyes:
15×12-12-12
Lying Tricep Extension:
25×12-12-12
DB Kickbacks:
10×20-20-20
KB Side Laterals (straight arms, kb held straight out):
10×15-15-15
BB Rows (shoulder-width overhand grip):
135×10-10-10-10-10
Band Pull-Aparts:
×25-25-25
Duration: 30 minutes
Cable Crossover (Y-pulleys @ shoulder level, arms crossing over):
17×15-15-15
Cable Crossover (Y-pulleys set high):
17×15-15-15
Upwards Cable Crossover (Y-pulleys set low):
17×15-15-15
Incline DB Bench:
20×15-15
Flat DB Bench:
20×15-15
DB Military Press:
20×15-15
Wide Neutral-grip Lat Pulldowns:
100×15-15-15
CG Pulldowns:
100×15-15-15
DB Shrugs:
40s ×15-15-15
Preacher Curls * Reverse Preacher Curls:
25×15*15
25×15*15
25×15*15
DB Hammer Curls * DB Curls:
15×15*15
15×15*15
15×15*15
Incline DB Curls:
10×15-15-15
OH Preacher Extensions:
25×15-15-15
V-bar Pushdowns:
30×50
Rope Pushdowns:
30×50
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes
Decent conventional pulls despite 8 straight weeks of ME work.
Conventional Deadlift:
135×10
135×10
225×5
315×3
405×1
495×1
585×1
605×1
SLDL:
225×10
225×10
45-degree Hypers:
×10
×10
×10
×10
×12
Lying Hamstring Curls:
35×12
35×12
35×12
35×12
35×12
Band Pull-Aparts:
×25-25-25
Duration: 29 minutes
Seated Chest Press Machine:
30×15 (incline seat position)
30×15
30×15 (switch to flat seat position)
30×15
30×15 (switch to decline seat position)
30×15
Seated Pec Flye Machine:
50×15-15-15-30
Seated Shoulder Press Machine (15s hold @ top of last rep each set):
30×15-15-15-15
Flat DB Bench * Flat DB Squeeze Press:
15×20*20
Incline DB Bench * Incline DB Squeeze Press:
15×20*20
High Incline DB Bench * High Incline DB Squeeze Press:
15×20*20
Seated Cable Row (wide neutral grip):
50×15-15-15-15-15
KB Side Laterals (straight arms, kb held straight out):
10×15
10×15
10×15
Band Pull-Aparts:
×25-25-25
Duration: 23 minutes
Conventional Deadlift (65%):
135×10
225×3
315×3
380×2
380×2
380×2
380×2
380×2
380×2
380×2
380×3
Seated Leg Extension:
100×15 + 30s hold
130×15 + 30s hold
160×15 + 30s hold
Zombie Front Squats:
45×10
95×10
145×10
165×10
185×10
Bulgarian Squats:
20s ×10
50s ×10
70s ×10
Weighted Decline Situps:
+80×10
+80×10
+80×12
Decline Broomstick Twists:
+45×10
+45×10
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes
Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×20
40×15
60×12
80×12
100×10-50×15-30×20
Flat Cable Flyes (palms towards face):
30×12-12-12-12-12
Incline Cable Flyes:
30×12-12-12-12-12
Incline Bench Press (slow negatives):
45×10-95×10-115×10-135×10-95×15
Incline Bench Press (steep incline):
45×10-95×10
115×10
135×10-95×10
Military Press:
45×10-10
Seated Tricep Pushdown Machine (single-arm):
35×15
55×15
215×15 (both)
Hanging Scapular Retractions:
×10-10-10
Hammer Curls:
60s ×10-50s ×10-40s ×10-25s ×10-20s ×10
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Wide Neutral-grip Lat Pulldowns:
100×20
150×15
200×10
250×8
260×8 (PR)-100×15
Seated Row Machine (individual handles):
150×10
150×10
150×10-120×10-100×12
Inverted BB Row:
×20
×20
×20
DB Shrugs:
150s ×40
Preacher Curls:
45×20
65×15
85×12
105×10-65×15
Reverse Preacher Curls:
45×12
45×12
45×12
Alternating DB Curls (holding db @ top):
45×5
40×5
35×6
30×8
Incline DB Curls:
20×12
20×10
20×9
20×10
Duration: 45 minutes
Really solid pulls today. Nice PR.
Elevated Deadlift (plates raised 5″):
135×15
135×15
225×5
315×5
405×2
495×2
585×1
675×1
705×2 (PR, 726)
635×4
RDL:
340×5
390×5
440×6
315×8
45-degree Hypers:
+80×10
+80×10
+80×10
+80×10
+80×12
Lying Hamstring Curls:
75×10
75×10
75×10
75×12
75×12
Band Pull-Aparts:
×25-25-25
Duration: 53 minutes
Seated Chest Press Machine:
30×20 (incline seat position)
50×20
85×15
85×15
85×15 (switch to flat seat position)
85×15
85×15 (switch to decline seat position)
85×25
Seated Pec Flye Machine:
100×15-15-15-30
Seated Shoulder Press Machine (15s hold @ top of last rep each set):
30×15
50×15-30×15-15
Flat DB Bench * Flat DB Squeeze Press:
30×15*15
Incline DB Bench * Incline DB Squeeze Press:
30×15*15
High Incline DB Bench * High Incline DB Squeeze Press:
30×15*15
Seated Cable Row (wide neutral grip):
100×10
120×10
140×10
160×10
180×10-100×15
KB Side Laterals (straight arms, kb held straight out):
20×12
15×15
15×15
Band Pull-Aparts:
×25-25-25
Duration: 26 minutes