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