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
Fast DE work. Knee is feeling pretty good so I decided to give front squats a try, which felt great.
Conventional Deadlift (60%):
135×10
225×3
350×3
350×3
350×3
350×3
350×3
350×3
350×3
350×3
Seated Leg Extension:
100×15 + 30s hold
130×15 + 30s hold
160×15 + 30s hold
Zombie Front Squats:
45×10
95×10
145×10
145×10
145×10
Bulgarian Squats:
×10
25s ×10
50s ×10
Weighted Decline Situps:
+80×10
+80×10
+80×12
Decline Broomstick Twists:
×30
×30
×30
Band Pull-Aparts:
×25-25-25
Duration: 49 minutes
Elbow still has some hot spots, but the tricep is feeling good overall so I’m starting to slowly increase intensity.
Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×20
40×15
60×12
80×12
80×16-40×25
Flat Cable Flyes (palms towards face):
30×12
30×12-12-12-12
Incline Cable Flyes (palms towards face):
30×12-12-12
Incline Bench Press (steep incline):
45×20
95×10
115×10
135×10-95×15
Incline Bench Press (slow negatives):
45×20
95×10
115×10
135×10-95×15
Military Press:
45×25-25
Seated Tricep Pushdown Machine (single-arm):
35×20
55×15
205×15 (both)
Hanging Scapular Retractions:
×10-10-10
Hammer Curls:
60s ×12
60s ×12
60s ×12
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Wide Neutral-grip Lat Pulldowns:
150×10
170×10
190×10
170×10-130×10-100×15
Seated Row Machine (individual handles):
150×10
150×10
120×10-100×10-70×12
Wide-grip Shrugs:
225×15-15-15-15
Preacher Curls:
45×15
65×12
85×12
105×10-65×12
Reverse Preacher Curls:
45×15
45×15
45×15
Alternating DB Curls (holding db @ top):
40×6
40×5
40×4
40×3
Incline DB Curls:
20×12
20×12
20×13
20×13-9-6
Duration: 50 minutes
Rough pulls today – achy and slow.
Snatch-grip Conventional Deadlift:
135×15
225×5
315×3
405×1
495×1
545×1
SLDL:
335×5
385×5
435×5
45-degree Hypers:
+70×10
+70×10
+70×10
+70×10
+70×12
Lying Hamstring Curls:
75×10
75×10
75×10
75×10
75×12
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes
Seated Chest Press Machine:
80×15 (incline seat position)
80×15
80×15 (switch to flat seat position)
80×15
80×15 (switch to decline seat position)
80×25
Seated Pec Flye Machine:
100×15-15-15-30
Floor DB Flyes * Floor DB Bench:
35×15*15
35×15*15
BB Row (overhand shoulder-width):
225×10
255×10
275×10
295×10
315×10
KB Side Laterals (straight arms, kb held straight out):
15×15
15×15
15×15
Band Pull-Aparts:
×25-25-25
Duration: 30 minutes
20s rests – a tad sluggish/achy.
Conventional Deadlift (70%):
135×10
225×3
315×2
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×2
Seated Leg Extension:
100×10+25s hold
130×10+25s hold
160×10+30s hold
Weighted Decline Situps:
+71×10
+71×10
+71×12
Decline Broomstick Twists:
+23×30
+23×30
Squats (shoulder width*feet together):
45×10*10
95×10*10
Band Pull-Aparts:
×25-25-25
Duration: 34 minutes
Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×15
40×15
60×12
60×12
60×25-30×25
Flat Cable Flyes (palms towards face):
30×12
30×12
30×12
Incline Cable Flyes (palms towards face):
30×12
30×12
30×12
Incline Bench Press (steep incline):
95×10
95×10
95×10
95×10
Incline Bench Press (slow negatives):
95×10
115×10
135×10-95×10
Military Press:
45×25-25
Seated Tricep Pushdown Machine (single-arm):
30×10
50×10
170×10 (both)
Hanging Scapular Retractions:
×10-10-10
OH KB Press
44s ×10
25s ×10
Hammer Curls:
60s ×10
80s ×10
100s ×8
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes
Wide Neutral-grip Lat Pulldowns:
150×10
170×10
190×10
210×10-150×10-100×10
Seated Row Machine:
150×10
200×10
260×10-200×10-150×10
Shrugs:
225×10
315×10
405×10
495×10
585×10
Bicep Curl Machine * Reverse Bicep Curl Machine:
80×15*30×15
95×15*40×15
110×15*40×15
Alternating DB Curls (holding db @ top):
35×10
35×7
35×7
25×12
Incline DB Curls:
25×10
25×8
25×7
15×12-15×25(hammer curls)
Duration: 40 minutes