ATG Squats (3’s @ 490):
135×10
225×5
315×3
345×3
390×3
440×3 (paused)
ATG Zombie Front Squats:
225×3
275×3
325×3
Leg Extensions:
235×10-10-10
235×10-10-10
Shrugs:
225×5
315×5
405×5
495×5
585×6
Wide-grip Shrugs:
585-495-405-315×6-225×10
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: 41 minutes
Achy elbow; taking it easy on presses.
Bench Press:
135×12
185×10
235×10
235×10
235×10
185×10
Flat DB Flyes:
40×15-15-15
Flat DB Pullovers:
40×15-15-15
Incline DB Bench:
55×15-15-15-35×15-20×20
Incline DB Flyes:
20×20-20-30
KB Squeeze Press:
88×15-15-15-15-15
JM Press:
45×20-20-20
V-bar Pushdowns:
50-40-30×10
Reverse Pushdowns:
50-40-30×10
Wide-grip Pushdowns:
50-40-30×10
BB Forearm Curls:
35×50
Reverse BB Forearm Curls:
35×50
Band Pull-Aparts:
×25-25-25-25
Duration: 40 minutes
Conventional Deadlift (3’s @ 620, most reps paused):
135×10
225×5
315×5
435×3
495×3
560×3
Deadlift:
315×6-6-6
SLDL:
315×10
315×10
315×10
BB Row (various grips overhand):
225×6-6-6
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
Wide Pulldowns (neutral grip):
230×6
230×6
230×6
CG Pulldowns:
250×6
250×6
250×8
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: 60 minutes
Side Laterals (superset with rear laterals, etc):
20×12
20×12
20×12
Rear Laterals:
20×12
20×12
20×12
DB Front Lateral Raises:
20×12
20×12
20×12
Iron Cross Laterals:
20×12
20×12
20×12
Ultra-wide BTN Standing Military Press:
45-65-85-105×12-65×20
Strict Military Press:
135×10
185×5
235×5
235×5
Seated DB Press:
55×15-15-15-35×20-20×30
KB Press (both arms):
44×12-12
EZ Curls (close, regular, wide grips):
25×12-12-12-12
25×12-12-12-12
25×12-12-12-12
Pushdowns:
30×50-50
Reverse Pushdowns:
30×50-50
Band Pull-Aparts:
×25-25-25-25
Duration: 38 minutes
Squats (high bar, 5’s @ 490):
135×10
225×10
295×5
345×5
390×5
ATG Zombie Front Squats:
225×5
225×5
225×5
Leg Extensions:
125×10-10-10-10-10-10-10-10-10-10
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
585×10
Wide-grip Shrugs:
585-495-405-315-225×5
Band Pull-Aparts:
×25-25-25-25
Duration: 47 minutes
Preacher Curls (narrow):
35×20
35×20
35×20
35×20
35×30
Preacher Curls (wide):
35×20
35×20
35×20
35×20
35×30
DB Preacher Hammer Curls:
20×15
20×15
20×15
20×15
20×30
V-Bar Pushdowns:
30×20
30×20
30×20
30×20
30×30
OH Rope Extensions:
30×20
30×20
30×20
30×20
30×30
Decline Bench Press:
135×10
185×5
235×5
285×5-235×10-185×12
Duration: 25 minutes
Bench Press:
135×12
185×10
235×10
285×10
315×5
285×5-235×5-185×5
Flat DB Flyes:
45×15-15-15
Flat DB Pullovers:
45×15-15-15
Incline Bench:
135×12
185×10
235×10
285-235×5-185×10
Incline DB Flyes:
20×20-20-30
Cable Crossovers (alternating between upwards, regular):
30×20-20-20-20-20-20
Flat DB Squeeze Press:
55s ×15-15-15
JM Press:
45×15-15-15-15-15
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: 52 minutes
Back from vacation. Exhausted but pulls were easy. All reps paused slightly off the floor before pulling again.
Conventional Deadlift (5’s @ 620):
135×10
225×5
315×5
370×5
435×5
495×6
Deadlift (toes @ plates):
315×5
315×5
315×5
SLDL:
315×5-5-5
BB Row (various overhand grips):
185×10-10-10-10-10
Lying Hamstring Curl:
80×12-12-12-12-12
Seated Hamstring Curl:
80×12-12-12-12-12
Rope Face Pulls (two ropes, #18):
60×15-15-15
Straight-bar Lat Pushdowns (strict form):
60×15-15-15
Wide-grip Pulldowns:
120×12-12-(12-90×12-60×15)
CG Pulldowns:
120×12-12-12
BB Curls (full rom, top half, bottom half, full rom, reverse, reverse wide):
25×25-25-25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 60 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:
135×10
185×5
235×5
255×4
185×10
Single-arm OH KB Press:
62×10-10
88×5-5
106×5-5
Ultra-wide BTN Standing Military Press:
45×12
65×12
85×12
Seated DB Press:
70×15-15-15-35×30
EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×12-12-12
Pushdowns:
50×50
50×50
50×50
Reverse Pushdowns:
50×50
50×50
50×50
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes
Squats are coming around…
Squats (wraps @ 495+):
135×10
225×5
315×3
405×1
495×1
545×2
495×2
ATG Zombie Front Squats:
315×3
345×2
365×1
385×1
405×1
Leg Extensions:
115×10-10-10-10-10-10-10-10-10-10
Lying Incline DB Row:
50s ×10-10-10-10-10
25s ×10-10-10-10-10
Hanging Scapular Retractions:
×10-10-10-10-10-10
Seated Cable Row:
150×25-70×25
Band Pull-Aparts:
×25-25-25-25
Duration: 64 minutes