Solid deads today.
Conventional Deadlift:
135×10
225×3
315×3
405×2
495×1
585×2
525×3
SLDL:
335×5
335×5
335×10
45-degree Hypers:
+45×10
+45×10
+45×10
+45×10
+45×12
Lying Hamstring Curls:
60×10
60×10
60×10
60×10
60×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 45 minutes
Week of rest helped the elbow quite a bit, but still waiting to do any real pressing work.
Seated Chest Press Machine (incline seat position):
50×10
70×10
85×10
100×10
115×10
130×10
Seated Pec Flye Machine (pausing reps at top):
100×12
145×12
205×15
Flat DB Squeeze Press:
20s ×15-15-15
Incline DB Squeeze Press:
20s ×15-15-15
Ultra-wide Bench Press:
45×25-25
Military Press:
45×25-25
BB Row (shoulder-width overhand grip):
225×12
250×12
275×10
300×8
325×8
Side Laterals:
20×20
20×20
20×20
Band Pull-Aparts:
×25-25-25-25-25
Duration: 35 minutes
Dead volume is beating up my elbows so I reduced volume a bit today. Real easy speed work.
Conventional Deadlift (65%):
135×15
225×5
315×2
370×2
370×2
370×2
370×2
370×5
Leg Press (low stance):
360×10
450×10
540×10
630×10-360×15
Seated Leg Extension (reps held @ top):
130×12
160×12
130×12-70×12
Weighted Decline Situps:
+75×12
+75×12
+75×12
Decline Broomstick Twists:
+11×25
+11×25
Band Single-arm Pushdowns (rehab work for right tricep/elbow):
green ×50-50
Band Pull-Aparts:
×25-25-25-25-25
Duration: 50 minutes
Single-arm Cable Crossover:
30×12
40×12
50×12
60×12
70×12
Upwards Cable Crossover:
40×12-12-12-12-12
Seated Shoulder Press Machine:
50×10
80×10
80×10
Military Press:
45×25-25
Seated Tricep Pushdown Machine:
50×12
50×12 (single arm)
80×12
110×12
140×12
50×12 (single arm)
50×12 (single arm)
CG Pulldowns:
200×6
250×6
150×8-100×10-50×12
Hanging Scapular Retractions:
×12-12-12
Hammer Curls:
50s ×10
50s ×10
50s ×12
Incline DB Curls:
45×6
45×6
45×6-25×6
Bicep Curl Machine:
70×12-12-12
Cable Curls:
50×12
50×12
70×12
90×12
Underhand Pushdowns:
40×25-25
V-bar Pushdowns:
40×25-25
Tricep Kickbacks:
30×12
35×12
45×12
Band Pull-Aparts:
×25-25-25-25-25
Duration: 50 minutes
I have not done elevated sumos in a long, long time and pretty much matched a PR I did back in June 2008 with plates elevated 5.5″. Technically, this was a 721lb effort since the 45lb plates we have now are all 46.5lbs/, but I’m sticking to the numbered weight, for ease of tracking.
Elevated Deadlift (plates raised 5″):
135×15
135×15
225×5
315×3
405×2
495×2
585×1
675×1
700×1 (PR)
635×3
RDL:
335×5
385×5
435×6
315×6
45-degree Hypers:
+70×10
+70×10
+70×10
+70×10
+70×12
Lying Hamstring Curls:
70×10
70×10
70×10
70×12
70×12
Band Pull-Aparts:
×25-25-25-25-25
Duration: 60 minutes
Elbow slowly improving.
Seated Chest Press Machine (incline seat position):
50×10
70×10
85×10
100×10
115×10
130×10
Flat DB Squeeze Press:
20s ×15-15-15
Seated Pec Flye Machine:
100×12
140×12
200×12
205×12
Ultra-wide Bench Press:
45×25-25
Military Press:
45×25-25
T-bar Row (using narrow pulldown handle):
135×10
180×10
225×10
270×10
300×10 (PR)
Incline EZ Tricep Extension:
25×15-15-15-15-15
Side Laterals:
35×12
35×12
35×12
Band Pull-Aparts:
×25-25-25-25-25
Duration: 45 minutes
Love these Friday sessions.
Conventional Deadlift (60%):
135×15
225×3
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×5
Leg Press (higher stance):
540×10
630×10
720×10
810×10
Seated Leg Extension:
100×15
130×15
160×15
190-100×15
Weighted Decline Situps:
+70×12
+70×12
+70×12
Decline Broomstick Twists:
×30
×30
×30
Band Pull-Aparts:
×25-25-25-25-25
Duration: 50 minutes
W/TH combo session.
BB Front Raises:
45×12
45×12
45×12
Seated Shoulder Press Machine:
50×15
70×15
90×15
Single-arm Cable Crossover (y-stack):
20×12
30×12
30×12
Cable Crossover:
50×12
70×12
90×12
Wide Neutral-grip Pulldowns:
200×16
230×8
250×6
CG Pulldowns:
200×7
200×6
200×6
DB Hammer Curls:
55s ×12
75s ×10
95s ×10-45s ×12
Bicep Curl Machine:
100×12
115×12
130×12-85×12
Incline DB Curls:
40×8
40×7
40×6
OH Cable Curls (y-stack):
23×25-25
Seated Tricep Pushdown Machine:
50×30-30
30×30-30 (single arm)
Underhand Pushdowns:
30×30-30
Pushdowns:
30×30-30
V-bar Pushdowns:
30×30-30
Tricep Kickbacks:
10×30-30
25×30
Band Pull-Aparts:
×25-25-25-25-25
Duration: 65 minutes
First time doing snatch-grip conventional deads and they went better than expected. I really enjoyed this variation.
Snatch-grip Conventional Deadlift:
135×15
225×5
315×3
405×1
495×1
545×1
565×1 (PR)
510×3
SLDL:
325×5
375×5
425×6
45-degree Hypers:
+62×10
+62×10
+62×10
+62×10
+62×12
Lying Hamstring Curls:
65×10
65×10
65×10
65×12
65×12
Band Pull-Aparts:
×25-25-25-25-25
Duration: 50 minutes
Seated Chest Press Machine:
70×15 (incline seat position)
70×15
70×15 (switch to flat seat position)
70×15
70×15 (switch to decline seat position)
70×15
Floor DB Flyes:
25×15-15-15
Seated Pec Flye Machine:
80×15-15-15
BB Row (overhand shoulder-width):
225×10
245×10
265×10
285×10
305×10
Single-arm Extensions:
10×20-20
Rope Pushdowns:
30×20-20
Pushdowns:
30×20-20
Underhand Pushdowns:
30×20-20
Side Laterals:
25×20
25×20
25×20
Band Pull-Aparts:
×25-25-25-25-25
Duration: 30 minutes