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

9/19– Press – Deload

Feeling beat-up so deloading this week. 3 sets of every exercise, sets of 12-15.

Seated Shoulder Press Machine (neutral-grip)
DB Side Laterals
DB Rear Laterals
Rear Delt Flye Machine
Seated Bicep Curl Machine
Seated Bicep Hammer Curl Machine
OH Cable Curls
DB Curls
DB Hammer Curls
OH DB Extension
Rope Pushdown
Single-arm Underhand Pushdown
BTB Pushdowns
DB Extensions
Band Pull-Aparts

Duration: 30 minutes

9/15 – Incline – 5’s

Shoulder and elbow were achy today so I pretty much just cruised through this session.

Incline Bench Press:
45×12
135×12
155×12
175×12
195×5
215×5

Seated Chest Press Machine (neutral grip):
100×10
125×10
150×10

Seated Chest Press Machine:
100×10
125×10
150×10

Seated Pec Flye Machine:
170×12
170×12
130×15

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

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

Straight-bar Pushdowns:
40×15
40×15
40×15
40×15
40×15
40×15

DB Tricep Extension:
25×15
25×15
25×15
25×15
25×15

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

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

Duration: 30 minutes

8/16 – Full Body

The recovery continues.

CG Pulldown:
125×12
125×12
125×12
125×12
125×12

Seated Leg Extension:
90×12
150×12
190×12
190×12
190×12

Seated Leg Curl:
90×12
90×12
90×12
90×12
90×12

Standing DB Curls:
35×12
35×12
20×12
20×12
20×12

CG Bench:
45×12
65×12
85×12

Wide-grip Lat Pushdowns:
50×12
50×12
50×12

Pushdowns:
50×12
50×12
50×12

DB Shoulder Rolls/Shrugs:
30×12
30×12
30×12
30×12
30×12

Concentration Curls:
30×12
30×12
30×12
30×12
30×12

Single-arm Rope Face Pulls:
30×12
40×12
50×12

Rear Delt Flye Machine:
40×12
40×12
40×12
40×12
40×12

Bulgarian Squats:
bw ×12
bw ×12

SLDL:
45×12
135×12
135×12
135×12

Duration: 45 minutes