Elbow flared up over the weekend for whatever reason, so back to taking it extra easy for a while.
Flat DB Flyes:
55×10-10-10-10
Bench:
135×12-12
185×10-10-10-10-10
Incline Bench:
135×12-12-12-12-12
Incline DB Flyes:
30×20-20-20-20-20
CG Bench Press:
135×12-12-12
JM Press:
45×15-15-15
Seated Pec Flye Machine:
35-55-70-85-100×25
Pushdowns:
70-30×25
Reverse Pushdowns:
30-20×25
Seated Tricep Pushdown Machine:
100-50×30
Band Pull-Aparts:
×25-25-25-25
Duration: 40 minutes
Haven’t done ‘heavy’ conventional deads in a few cycles – felt pretty solid today.
Conventional Deadlift (5-3-1 @ 630, last reps paused):
135×15
225×5
315×5
405×3
475×5
535×3
600×3
Deadlift:
405×5
405×5
BB Row (overhand, various widths):
225×6-6-10-10-10
Lying Hamstring Curl:
90×12-12-12
Seated Hamstring Curl:
95×12-12-12
Wide-grip Pulldowns:
250×6
250×6
250×6
Extra CG Pulldowns:
250×6
250×6
250×6
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
50×15
50×15
Band Pull-Aparts:
×25-25-25-25
Duration: 53 minutes
Side Laterals (superset with rear laterals):
20×12
20×12
20×12
Rear Laterals:
20×12
20×12
20×12
BB Front Lateral Raises:
45×12
45×12
45×12
Standing Military Press:
45×15
95×15
145×15
Seated DB Press:
25×15-15-15
Seated Arnold DB Press:
25×15-15-15
Ultra-wide BTN Standing Military Press:
45×15-15-15-15-15
EZ Curls (close, hammer, wide grips):
25×15-15-15
25×15-15-15
25×15-15-50
Standing OH Cable Curls:
13×20-20-30
V-bar Pushdowns (superset with extensions):
40×20
40×20
40×20
OH Cable Extension:
40×20
40×20
40×20
Single-arm Cable Extension:
10×15-15
10×15-15
10×15-15
Band Pull-Aparts:
×25-25-25-25
Duration: 41 minutes
ATG Squats (3’s @ 500):
135×10
225×5
315×3
350×3
400×3
450×3
ATG Zombie Front Squats:
225×3
275×3
325×5
Leg Extensions:
235×10-10-10
235×10-10-10
Shrugs:
225-315-405-495-585×6
Wide-grip Shrugs:
585-495-405-315-225×8
Rope Face Pulls (pulling to chest, single rope):
200×15-15-15-100×20-50×30
BTN Pulldowns (neutral grip):
100-90-80-70-60-50-40×12
Hanging Scapular Retractions:
×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 50 minutes
Elbow feeling decent, but still taking it easy.
Flat DB Bench:
35×20-20-20-20
DB Squeeze Press:
35×20-20-20
Flat DB Flyes:
15×20-20-20-20-20
Incline DB Bench:
35×20-20-20
Incline DB Flyes:
15×20-20-20-20-20
Flat DB Pullovers:
15×15-15-15
Incline Pushups (various widths):
bw ×10-10-10-10
Ultra-wide Bench Press (superset with reverse bench):
45×25
65×25
85×25
Reverse Bench Press:
45×25
65×25
85×25
CG Bench Press:
85×25-25-25
OH DB Extension:
20×20-20-20
Rope Pushdowns:
30×20-20-20
Single-arm Rope Extensions:
10×15-15-15-15-15-15-15-15
V-Bar Pushdowns:
30×30-30-30
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes
Conventional Deadlift (3’s @ 630, reps paused):
135×10
225×5
315×5
440×3
505×3
565×4
Deadlift (toes @ plates):
315×6
335×6
355×6
BB Row (various grips overhand):
225×8-8-8
GHRs (4-2):
×12-12-12
Lying Hamstring Curl:
80×12-12-12
Seated Hamstring Curl:
80×12-12-12
Seated Calf Raise:
90×30-45×30
Seated Pulldown Machine:
235-205-175-145-115-85-55-45-35-25×8
Rope Face Pulls (two ropes, #18, superset with pushdowns):
100×15
100×15
100×15
Rope Lat Pushdowns (two ropes, strict form):
100×15
100×15
100×15
Standing BB Curls (various grips):
45×25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 55 minutes
Cable Side Laterals (superset with rear laterals):
20×12
20×12
20×12
Cable Rear Laterals:
20×12
20×12
20×12
BB Front Lateral Raises:
45×12
45×12
45×12
Standing Military Press:
45×12
95×12
145×12
Seated DB Press:
25×15-15-15
Seated Arnold DB Press:
25×15-15-15
Ultra-wide BTN Standing Military Press:
45×12-12-12-12-12
EZ Curls (close, hammer, wide grips):
25×15-15-15
25×15-15-15
25×15-15-50
Standing OH Cable Curls:
13×20-20-20
V-bar Pushdowns (superset with extensions):
40×20
40×20
40×20
OH Cable Extension:
40×20
40×20
40×20
Single-arm Cable Extension:
10×15-15
10×15-15
10×15-15
Band Pull-Aparts:
×25-25-25-25
Duration: 34 minutes
Squats (high bar, 5’s @ 500):
135×10
225×5
300×5
350×5
400×5
ATG Zombie Front Squats:
225×5
225×5
225×5
Leg Extensions:
125×10-10-10-10-10-10
Bulgarian Split Squats:
bw ×10-10
55×10-10
110×10-10
Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
200×15
200×15
200×15
100×30
Pulldowns (wide, overhand grip):
150×12
150×12
150×12
80×30
Shrugs:
225×10
315×10
405×10
495×10
585×15
495×10
405×10
Band Pull-Aparts:
×25-25-25-25
Duration: 50 minutes
Elbow feeling decent, but still taking it easy.
Bench Press:
135×12-12-12-12
Ultra-wide Bench Press:
135×12-12-12
Flat DB Flyes:
45×15-15-15
Flat DB Pullovers:
45×20
Incline Bench:
135×12-12-12
Incline DB Flyes:
25×20-20-20
Cable Crossovers (alternating between upwards, mid, regular):
30×20-20-20-20-20-20
CG Bench Press:
135×12-12-12
Flat DB Squeeze Press:
60s ×15-15-40s ×15
JM Press:
45×15-15-15
Rope Pushdowns:
70-60-50-40×10-30×30
Seated Tricep Pushdown Machine:
110-95-80-65-50×15
BB Forearm Curls:
35×25
Reverse BB Forearm Curls:
35×25
Band Pull-Aparts:
×25-25-25-25
Duration: 44 minutes
Conventional Deadlift (5’s @ 630, reps paused including first):
135×10
225×5
315×5
375×5
445×5
505×6
Deadlift (toes @ plates):
325×5
325×5
325×5
SLDL:
325×5-5-5
BB Row (various overhand grips):
195×10-10-10
Hang Power Cleans:
195×3
Lying Hamstring Curl:
80×12-12-12
Seated Hamstring Curl:
80×12-12-12
Rope Face Pulls (two ropes, #18):
60×15-15-20
Straight-bar Lat Pushdowns (strict form):
60-70-80×15
Wide-grip Pulldowns:
130-140-(150×12-90×15-60×20)
CG Pulldowns:
150-130-110-90-70×12
BB Curls (full rom, top half, bottom half, wide full rom, reverse, reverse wide):
25×25-25-25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 59 minutes