9/14 – Push

Flat DB Flyes:
30×15
50×12
70×10
90×10

Flat DB Squeeze Press:
30×15
50×12
70×10

Incline DB Flyes:
40×15
60×12
80×10

Incline DB Squeeze Press:
40×15
40×15

Flat DB Pullovers:
25×30

Ultra-wide Bench Press * Bench Press:
135×15-15
135×15-15
135×15-15

Seated Pec Flye Machine:
205×40f-10f-8f
170×10-140×12-100×15

Cable Crossovers:
60×15
80×12
100×10
120×12

V-bar Pushdowns * Rope Pushdowns:
30×30-30
30×30-30
30×30-30

Seated Tricep Pushdown Machine:
100×60

OH DB Extension:
25×30

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

9/13 – Pull

Conventional Deadlift (5’s @ 640, reps paused including first):
135×10
225×5
315×5
385×5
450×5
510×6

Deadlift (toes @ plates):
335×5
335×5
335×5

Deficit SLDL (standing on 45lb bumper):
335×5-5-5

BB Row (various overhand grips):
205×10-10-10

Lying Hamstring Curl:
80×12-12-12

GHRs:
×12 (4/2)
×12 (4/2)
×7f (3/2)

Rope Face Pulls (two ropes, #18):
60×15-15-20

Straight-bar Lat Pushdowns (strict form):
80×15-15-15-100×15-120×15

Wide-grip Pulldowns:
230×9f-4f-3f

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: 52 minutes

9/9 – Shoulders/Arms

Standing Military Press:
45×10
65×10
95×10
135×10
185×5
225×5
245×1 (push press)
245×1 (push press)

BTN Push Press:
135×5
135×5

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10

Rear Laterals:
20×10
25×10
30×10

DB Reverse Front Lateral Raises:
20×10
25×10
30×10 (PR)

Strict Side Laterals:
30×14f-7f-5f

Front Plate Raises (to overhead):
70×10f-5f-4f

Cable Curls:
120×21f-8f-6f

OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12

Band Pull-Aparts:
×25-25-25-25

Duration: 38 minutes

9/8 – Pull – ME

Giving sumos a rip today. Pretty pleased with 675 after not pulling heavy sumo for a while.

Deadlift:
135×10
225×5
315×3
405×1
495×1
585×1
675×1
585×2

BB Row (overhand):
315×6
315×6 (wide)
225×8
225×8 (wide)

Lying Hamstring Curl:
100×6-150×6-200×6

Seated Hamstring Curl:
100×6-155×6-100×6

Wide Neutral-grip Pulldowns:
250×6
250×6
250×6

CG Pulldowns:
250×6
250×6
250×6

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

9/7 – Push

Flat DB Flyes:
25×15
45×12
65×10
85×12

Flat DB Squeeze Press:
45×10-10-10-10

Incline DB Flyes:
45×12
60×10
75×10

Flat DB Pullovers:
25×30

Seated Pec Flye Machine:
205×36f-10f-8f
170×10-140×12-100×15

Cable Crossovers:
60×15
80×12
100×10
120×10

V-bar Pushdowns * Rope Pushdowns:
30×30-30
30×30-30
30×30-30

Seated Tricep Pushdown Machine:
100×50

OH DB Extension:
25×30

Band Pull-Aparts:
×25-25-25-25

Duration: 37 minutes

9/3 – Shoulders/Arms

@home

Standing KB Squeeze Press:
72×20
88×20
88×20
72×20

BTN Band Press (dowel):
purple ×15-15-15

Band Reverse Side Laterals:
red ×15-15-15

Band Rear Laterals:
red ×15-15-15

Band Reverse Front Lateral Raises:
red ×15-15-15

Strict Side Laterals:
red ×13f-7f-5f

Front Lateral Raises (to overhead, dowel):
purple ×13f-9f-6f

Band Curls (dowel):
green ×30f-13f-9f

OH Band Curls:
purple ×80-30-20

Band Pull-Aparts:
×25-25-25-25

Duration: 30 minutes

9/2 – Squats/Back – ME

Last squat session before getting older. Best ATG squat effort in over 5 years – not too far off from my all-time high bar ATG squat effort. Heavy shrugs were almost easy.

ATG Squats (high-bar):
135×10
225×5
315×3
405×2
455×1
500×1
545×1

Leg Extensions:
235×30f-10f-6f

Shrugs:
225×5
315×5
405×5
495×5
585×5
675×5
705×6

Hammer Chins (various widths, superset with retractions):
×10
×10
×12

Hanging Scapular Retractions:
×10
×10
×12

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes

9/1 – Arms/Abs

Arm exercises superset.

Preacher Curls:
75×12
75×12
75×12
75×12
75×15-45×20-25×30

Wide-grip Preacher Curls:
75×12
75×12
75×12
75×12
75×21f-10f-8f

DB Hammer Curls:
25×12
25×12
25×12
25×12
25×25f

Rope Pushdowns (y-stack):
30×20
30×20
30×20
30×20
30×50

Hanging Leg Lifts * Hanging Knee Lifts:
×12-12
×12-12
×12-12

Duration: 25 minutes

8/31 – Push

Flat DB Flyes:
25×15
45×12
65×10
80×12

Flat DB Squeeze Press:
25×15
45×12
65×10

Incline DB Flyes:
25×15
45×12
55×10
70×10

Flat DB Pullovers:
25×30

Seated Pec Flye Machine:
205×28f-9f-7f
170×10-140×12-100×15

Cable Crossovers:
60×15
80×12
100×10
120×10

V-bar Pushdowns * Rope Pushdowns:
30×30-30
30×30-30
30×30-30

Seated Tricep Pushdown Machine:
100×50

OH DB Extension:
20×30

Band Pull-Aparts:
×25-25-25-25

Duration: 32 minutes