11/14 – Press – 5’s

Easy presses.

Strict Military Press (close-grip, elbows tucked):
45×20
75×20
95×5
115×5
135×5
155×5
175×5
195×5
215×6 (PR)
155×15

Seated Bicep Curl Machine:
100×12
125×12
125×12
125×12
125×12
100×12

Seated Bicep Hammer Curl Machine:
75×12
75×12
75×12
75×12
75×12
75×12

OH Cable Curls:
30×12
30×12
30×12
30×12
30×20

OH DB Extension:
50×20
50×20
50×20

Rope Pushdown:
50×20
50×20
50×20

Single-arm Underhand Pushdown:
17×20
17×20
17×20

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
150×10
200×10
200×10
175×10
175×10

Rear Delt Flye Machine:
90×12
90×12
90×12
90×12
90×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

11/11 – ATG Squat – Deload

Light atg squats feeling pretty decent…

ATG Squat (high-bar):
135×10
225×5
225×5
225×5
225×5
225×5

Hammer Chins:
bw×10
bw×10
bw×10
bw×10

Shrugs (snatch grip):
225×10
315×10
315×10
315×10
315×10

Single-Leg Seated Leg Extension:
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10

45-degree Hypers:

bw×12
bw×12
bw×12
bw×12

Duration: 30 minutes

11/10 – Incline – Deload

Nice deload session.

Incline Bench Press:
45×20
135×12
185×10
185×10
185×10
185×10
185×10

Hammer Chins:
bw×10
bw×10
bw×10

Seated Chest Press Machine (neutral grip):
100×10
100×10
100×10

Seated Chest Press Machine:
100×10
100×10
100×10

Seated Pec Flye Machine:
100×12
100×12
100×12
100×12
100×12
100×25

Seated Single-arm Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10

OH Rope Extension:
40×12
40×12
40×12
40×12
40×12

V-bar Pushdowns (superset with oh extensions):
50×12
50×12
50×12
50×12
50×12

Reverse Single-arm Tricep Pushdown:
17×12
17×12
17×12
17×12
17×12

DB Pullovers:
40×12
40×12
40×12
40×12
40×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

11/8 – Deadlift – ME/Deload

Deloading but I was excited to try some reverse band deads in the new rack, finally. No idea where to ‘set the bar’ to start progressing from so I worked up to a max single. All assistance work was deloaded.

Reverse-band Conventional Deadlift (bands taking 100lbs off @ bottom, going slack below knees):
225×5
315×5
405×3
495×2
585×1
635×1
675×1 (PR)
585×3

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×12

Seated Leg Curl:
100×12
100×12
100×12
100×12
100×12

CG Pulldown:
100×12
100×12
100×12
100×12
100×12

Rope Face Pulls:
40×12
40×12
40×12
40×12
40×12

Seated Lat Row Machine:
100×12
100×12
100×12
100×12
100×12

CG Lat Pushdowns:
40×12
40×12
40×12
40×12
40×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

11/7 – Press – Deload

Nice deload workout.

Strict Military Press off Pins (eye-level, close-grip, elbows tucked):
45×20
135×5
185×3
185×3
185×3
185×3

Seated Bicep Curl Machine
50×12
50×12
50×12
50×12
50×12

Seated Bicep Hammer Curl Machine:
50×12
50×12
50×12
50×12
50×12

OH Cable Curls:
20×12
20×12
20×12
20×12
20×12

OH DB Extension:
40×12
40×12
40×12
40×12
40×12

Rope Pushdown:
33×12
33×12
33×12
33×12
33×12

Single-arm Underhand Pushdown:
17×12
17×12
17×12
17×12
17×12

BTB Pushdown:
60×12
60×12
60×12
60×12
60×12

Seated Shoulder Press Machine (neutral-grip):
75×12
75×12
75×12
75×12
75×12

Seated Shoulder Press Machine:
75×12
75×12
75×12
75×12
75×12

Rear Delt Flye Machine:
50×12
50×12
50×12
50×12
50×12

Duration: 40 minutes

11/4 – GMs – ME

Nice, intense session. First time really pushing GM’s for more than a 3-5 rep max, and hit a nice PR with more in the tank. Pushed zombie atg squats for the first time since my knee was acting up this summer and that went really well. Not too far off my best there. I really suck at chins, not having done them in a long time due to my shoulder/forearm issues, and lack of a way to do hammer chins (easiest on my shoulders), but that will come back fast.

GM’s:
45×15
135×12
185×5
225×5
275×5
325×3
375×2
405×2
425×2 (PR)

ATG Zombie Front Squats:
225×3
275×1
325×1
375×1
405×1

Shrugs:
225×10
315×10
405×10
495×10
495×10
495×10
405×10
315×10

Hammer Chins (30-45s rests):
bw×10
bw×10
bw×10
bw×15
bw×15

Duration: 40 minutes

11/3 – Incline – ME

Pressing was fine – second heavy incline day – but shoulder was a bit tender from Monday’s work, so I cruised on the accessory work. Realized I cannot do floor presses in the new rack due to how the weight storage pegs are mounted, bummer.

Incline Bench Press:
45×40
135×12
155×12
185×12
240×3
260×1
280×1
300×1
255×3
255×3

Seated Chest Press Machine (neutral grip):
100×12
100×12
100×12
100×12
100×12

Seated Chest Press Machine:
100×12
100×12
100×12
100×12
100×12

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

Seated Bicep Curl Machine:
100×12
100×12
100×12
100×12
100×12

OH DB Extension:
60×12
60×12
60×12
60×12
60×12

V-bar Pushdowns (superset with oh extensions):
60×12
60×12
60×12
60×12
60×12

Reverse Tricep Pushdowns:
20×12
20×12
23×12
23×12
27×12

Cable Crossovers:
20×12
20×12
20×12
20×12
20×12
20×12
20×12
20×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

11/1 – Deadlift – ME

The gym finally got a power rack with a nice hammer grip chin bar and such. Will be able to do reverse deads, floor presses, and more going forward. pumped for that. Deads felt OK. Foot was killing me so shut it down after hitting 655×2

Deadlift:
135×10
225×6
315×5
405×3
495×2
585×1
655×2

Conventional Deadlift:
495×1
545×1

Hammer-grip Chins:
bw×10
bw×10
bw×10
bw×10

CG Pulldown:
250×4
271×4
292×4
313×4
340×5 (PR)

Chest-Supported Seated Lat Row Machine:
221×4
242×4
263×4
283×4 (PR)
263×4

Wide-grip Lat Pushdowns:
87×12
87×12
87×12
87×12
87×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes

10/31 – Press – ME

Killed this workout. Shoulder feeling great, but still has a bit to go yet..

Strict Military Press (close-grip, elbows tucked):
45×20
85×12
105×5
125×5
145×5
165×5
185×3
205×1
225×1
245×2 (PR)
225×2
205×4

Seated Bicep Curl Machine
100×6
125×5
150×5
160×4
170×4
177×5 (PR)
150×8

Seated Bicep Hammer Curl Machine:
87×6
100×6
112×5
125×5
137×5 (PR)
125×6

OH Cable Curls:
30×12
40×12
43×12
43×12
33×15

Rope Pushdown:
40×12
40×12
43×12
47×12
50×12

Single-arm Underhand Pushdown (superset with rope pushdowns):
13×12
13×12
17×12
17×12
20×12

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
125×5
175×5
214×5 (PR)
221×5 (PR)
228×5 (PR)
207×8

Rear Delt Flye Machine:
90×6
110×6
130×6
140×6 (PR)
130×8

Duration: 40 minutes

10/28 – Front Squats – 3’s

Front squats feeling good. Foot getting better…

ATG Zombie Front Squats:
225×3
245×3
265×3
285×3
305×3

Shrugs:
225×10
315×10
405×10
495×10
495×10
405×10
315×10
225×10

Single-Leg Seated Leg Extension:
90×10
90×10
90×10
90×10
90×10

Seated Leg Extension:

325×12
325×12
325×12
325×12
325×12

Wide-grip BTN Pulldown:
150×10
150×10
150×10
150×10
150×10

Duration: 30 minutes