ATG Squats (high bar):
135×10
225×5
315×5
405×2
315×5
225×10 (feet together)
Bulgarian Split Squats:
110×10-10
110×10-10
110×10-10
Leg Extensions:
125×10-10-10-10-10-185×19f
Rope Face Pulls (pulling to chest, single rope):
100-120-140-160-180×12-200×21f
CG Pulldowns:
250×10f-3f-3f
Shrugs:
135-225-315-405-315-225-135×10
Band Pull-Aparts:
×25-25-25-25
Duration: 39 minutes
Flat DB Flyes:
35×15
55×12
75×12
Incline DB Flyes:
40×15
50×12
60×12
KB Squeeze Press:
72×20-20-20
Flat DB Pullovers:
25×30
Ultra-wide Bench Press:
135×15
155×15
175×15
135×15
Seated Pec Flye Machine (deeper rom, pause @ start and stop):
205×20f-6f-5f
170×8f-140×10f-100×21f
Cable Crossovers:
70×15
90×12
110×10
130×12
V-bar Pushdowns:
50×50
OH V-bar Extensions:
30×50
Seated Tricep Pushdown Machine:
50×50-50
Bench Dips:
×25-25
BB Curls:
25×50
Reverse BB Curls:
25×50
Band Pull-Aparts:
×25-25-25-25
Duration: 42 minutes
Conventional Deadlift (5’s @ 650):
135×10
225×5
315×5
390×5
455×5
520×6
Deadlift:
335×5
335×5
335×5
Deficit SLDL (standing on 45lb bumper):
335×5
335×5
335×5
BB Row (various overhand grips):
205×10-10-10
Lying Hamstring Curl:
80×12-12-12
GHRs:
×12 (4/1)
×12 (4/1)
×12 (3/1)
Rope Face Pulls (two ropes, #18):
70×15-15-20
Straight-bar Lat Pushdowns (strict form):
90×15-15-15-110×15-130×15
Wide-grip Pulldowns:
250×12f-4f-3f
BB Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom):
25×25-25-25-25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 60 minutes
Solid. Elbow didn’t complain too much on kb presses. First time doing them in a while and pleased to see that the 106 was pretty easy.
Halos (holding plate):
25×20-20-20
Single-arm KB OH Press:
44×5-5
53×5-5
71×5-5
88×5-5
106×5-5
Ultra-wide BTN Press:
45×25-25
Reverse Side Laterals (superset with db presses + rear laterals + front laterals):
20×10
20×10
20×10
DB Reverse Front Lateral Raises:
20×10
20×10
20×10
Arnold Presses:
20×10
20×10
20×10
Rear Laterals:
20×10
20×10
20×10
Strict Side Laterals:
35×12f-7f-6f
Front Plate Raises (to overhead):
45×18f-6f-5f
Cable Curls:
160×18f-6f-4f
OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12
V-bar Pushdowns:
60-50-40-30-20-10×25
Band Pull-Aparts:
×25-25-25-25
Duration: 37 minutes
CNS finally fried from all the rest-paused failure work this cycle so I called off squats during the second work set.
Squats (5-3-1 @ 510):
135×10
225×5
315×5
385×3
435×1
DB Bulgarian Split Squats:
110×10-10
110×10-10
110×10-10
Leg Extensions:
235×22f-6f-4f
DB Shrugs:
55s ×20
75s ×20
75s ×20
CG Pulldowns:
250×10f-5f-4f
Rope Face Pulls (pulling to chest, single rope):
200×30f-10f-8f-100×50
Hanging Scapular Retractions:
×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 34 minutes
Arm exercises superset.
Alternating DB Curls (opposite arm held @ middle of rom):
25×15
25×15
25×21f
DB Hammer Curls (last 5 reps held @ top):
25×15
25×15
25×36f
Preacher Curls:
85×10
85×10f
85×7f-4f-3f-25×50-50
V-bar Pushdowns:
100×10
100×10
100-80-60-40×10-20×50
Hanging Leg Lifts * Hanging Knee Lifts:
×10-10
×10-10
×10-10
Duration: 19 minutes
Flat DB Flyes:
30×15
50×12
70×10
100×10
Flat DB Squeeze Press:
30×15
50×12
70×10
Flat DB Pullovers:
30×30
Incline DB Flyes:
45×15
45×15
45×15
Incline DB Squeeze Press:
45×15
45×15-35×20-20×50
Cable Crossovers:
70×15
90×12
110×10
140×12 (PR)
Seated Pec Flye Machine:
205×26f-12f-7f
170×10-140×12-110×15
Ultra-wide Bench Press:
45×20-95×10-145×10-195×12(PR)-145×12-95×12
Rope Pushdowns:
30×50
Band Pull-Aparts:
×25-25-25-25
Duration: 39 minutes
Conventional Deadlift (5-3-1 @ 640, last reps paused):
135×10
225×5
315×5
405×3
480×3
545×3
605×2
Deadlift:
405×5
405×5
BB Row (overhand, various widths):
225×10-10-10-10-10
Lying Hamstring Curl:
95×12-12-12
Seated Hamstring Curl:
95×12-12-23f
Wide-grip Pulldowns:
250×12f-6f-4f
Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×15
100×15
100×15
Rope Lat Pushdowns (two ropes, strict form):
100×15
100×15
100×25f
EZ Curls (various grips):
25×12-12-12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 49 minutes
Halos (holding plate):
25×20-20-20
Standing Military Press:
45×10
65×10
95×10
135×10
185×5
235×3
255×2 (push press)
255×2 (push press)
BTN Push Press:
185×5
185×5
Ultra-wide BTN Press:
45×15-30
Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
20×10
20×10
DB Reverse Front Lateral Raises:
20×10
20×10
20×10
Rear Laterals:
20×10
20×10
20×10
Strict Side Laterals:
35×11f-6f-4f
Front Plate Raises (to overhead):
45×17f-6f-5f
Cable Curls:
160×15f-5f-4f
OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12
Band Pull-Aparts:
×25-25-25-25
Duration: 38 minutes
ATG Squats (3’s @ 510):
135×10
225×5
315×3
360×3
410×3
460×3
Leg Extensions:
235×10-10-14f-140×10-10-12f
Shrugs:
225-315-405-495-585-495-405-315-225×6
CG Pulldowns:
250×13f-6f-4f
Rope Face Pulls (pulling to chest, single rope):
100-120-140-160-180×12-200×18f
Hanging Scapular Retractions:
×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 36 minutes