6/28 – Deadlift – 5’s/Asst. Deload

Switching back to sumo deads to see how things feel. It’s been a while. Everything today was easy, albeit a bit rusty.

Deadlift:
225×10
315×5
405×5
475×5
530×6

Sumo RDL:
225×10
225×10
225×10
225×10
225×10

Underhand CG Pulldown:
125×10
125×10
125×10
125×10
125×10

Wide-grip Pulldown (superset with uh cg pulldowns):
125×10
125×10
125×10
125×10
125×10

Seated Lat Row Machine (chest supported):
125×10
125×10
125×10
125×10
125×10

Standing Cable Abduction:
17×10
17×10
17×10

Standing Cable Adduction:
17×10
17×10
17×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

6/27 – Arms/Shoulders – 5’s/Asst. Deload

Pressing went well – easy and no elbow or forearm issues. Deloading all assistance work this week.

Klokov Press:
45×20
65×20
65×20
65×20
65×20

Push Press (strict press on everything but top set):
135×10
180×5
205×5
230×6
135×10
135×10
135×15 (btn press)

Seated Bicep Curl Machine:
75×10
75×10
75×10
75×10
75×10

Seated Bicep Hammer Curl Machine:
50×10
50×10
50×10
50×10
50×10

OH Cable Curls:
20×20
20×20
20×20
20×20
20×20

OH Rope Extension:
30×20
30×20
30×20
30×20
30×20

Neutral-grip Flat DB Bench (dbs together):
35×12
35×12
35×12
35×12
35×12

Single-arm Reverse Tricep Pushdown:
17×10
17×10
17×10
17×10
17×10

Rear Delt Flye Machine:
40×10
40×10
40×10
40×10
40×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

5/11 – Full Body – Deload

Won’t be able to make it to the gym rest of the week so I doubled up the thurs/friday workouts today.

Incline Bench Press:
45×20
135×12
185×12
225×12
225×12

Bench Press:
45×20
135×12
185×12
225×12
225×12

ATG Squat (high-bar, some pausing):
225×5
225×5
225×5
225×5
225×10

Seated Leg Extension:
150×20
150×20
150×20

Lying Leg Curl:
100×12
100×12
100×12

Standing Cable Abduction:
20×12
20×12
20×12

Standing Cable Adduction:
20×12
20×12
20×12

Pec Flye Machine:
100×12
100×12
100×12
100×12
100×12

DB Pullovers:
40×10
40×10
40×10
40×10
40×10

Single-arm Flat DB Bench:
40×12
40×12
40×12
40×12
40×12

OH DB Extensions:
55×10
55×10
55×10
55×10
55×10

Rope Pushdowns:
40×20
40×20
40×20
40×20
40×20

Seated Bicep Curl Machine:
75×15
75×15
75×15
75×15
75×15

Klokov Press:
45×20
45×20
45×20
45×20
45×20

Shrugs:
225×10
225×10
225×10
225×10
225×10
225×10
225×10

Rope Face Pulls:
60×20
60×20
60×20
60×20
60×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

5/10 – Deadlift – Deload

Did some low-intensity sumo deads today. Felt solid and pretty easy.

Deadlift:
135×12
225×5
315×3
405×2
495×1
585×1
585×1
585×2

DE ConventionalDeadlift:
315×3
315×3
315×3

CG Pulldown:
100×20
100×20
100×20

BTN Pulldown:
100×20
100×20
100×20

Seated Lat Row Machine (chest supported):
100×20
100×20
100×20
100×20
100×20

Single-arm Rope Face Pulls:
40×10
40×10
40×10
40×10
40×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 40 minutes

5/9 – Arms/Shoulders – Deload

Tweaked my forearm again yesterday doing yard work, but not as bad as the first time. Glad this is a deload week.

Seated Shoulder Press:
100×15
100×15
100×15
100×15
100×15

Klokov Press:
45×20
65×10
85×10
85×10
45×20

Seated Bicep Curl Machine:
75×15
75×15
75×15
75×15
75×15

OH Cable Curls:
20×15
20×15
20×15

OH Rope Extension:
30×20
30×20
30×20
30×20

Underhand-grip Flat DB Bench:
30×20
30×20
30×20
30×20
30×20

DB Tricep Extension:
20×20
20×20
20×20
20×20
20×20

Pec Flye Machine:
170×12

Rear Delt DB Laterals:
20×15
20×15
20×15
20×15
20×15

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 35 minutes

4/15 – ATG Squats – Deload

Nice squat deload session. Hips felt good, and felt real strong on the abduction work.

Paused ATG Squat (high-bar):
135×12
225×6
315×6
405×3
315×6

Shrugs (reps paused @ top):
225×6
315×6
405×6
405×6
405×6
315×6

Single-arm Seated Bicep Curl:
50×8
62×8
75×8
75×8

Standing Alternating DB Curl:
20×12
20×12
20×12
20×12

Seated Leg Extension:
210×10
250×10
310×10
325×10
325×10

Standing Cable Adduction:
20×12
20×12
20×12

Standing Cable Abduction:
20×12
20×12
20×12

Duration: 60 minutes

4/14 – Upper

Working on some inclines and bench press again – nice and light and no elbow issues. Felt good to get under the bar after 5 weeks of no pressing.

Incline Bench Press:
45×20
45×20
135×10
135×10
155×6
175×6
195×6
195×6

Bench Press:
135×10
135×10
155×6
175×6
195×6
195×6

Standing Cable Flyes:
30×12
40×12
50×12
40×12
40×12
40×12
40×12

Single-arm Tricep Pushdowns:
17×12
17×12
17×12

Klokov Press:
45×20
45×20
45×20
45×20
65×20

BTN Pulldown (slow negatives):
150×6
150×6
150×6
150×6
150×6

DB Pullovers:
60×10
60×10
60×10
60×10
60×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

4/12 – Deadlift – Deload

Feeling pretty fatigued from last cycle so taking it easier this week and deloading before starting the next cycle next week.

Conventional Deadlift:
135×10
225×6
315×3
405×3
475×1
535×1
535×1

Elevated SLDL (standing on 4″ box):
355×5
355×5
355×5
355×5
355×10

Seated Lat Row Machine (chest supported):
200×6
200×6
200×6

CG Pulldown:
200×6
200×6
200×6

Single-arm Cable Face Pull:
80×12
80×12
80×12

Standing Cable Abduction:
17×12
17×12
17×12

Standing Cable Adduction:
17×12
17×12
17×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes