2/5 – Arms

All exercises done back-to-back, 60-70s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  2 count):
25s ×20
25s ×20
25s ×20
25s ×20
25s ×30

Cable Curls:
60×20 (v-bar)
60×20 (v-bar)
60×20 (straight-bar)
60×20 (straight-bar drag curl, slow negatives)
40×30 (reverse grip)

Pushdown:
80×20 (v-bar)
80×20 (v-bar)
80×20 (straight-bar)
80×20 (straight-bar)
80×30 (v-bar)

Underhand Pushdown:
60×20
60×20
60×20
60×20
60×30

Duration: 17 minutes

2/4 – Press – 5’s

8/10. Fine presses. No shoulder or elbow discomfort.

Strict Military Press (training max: 315):
45×20
45×20
75×12
105×10
135×8
165×5
205×5
235×5
265×5 (could have been a bit stricter)

Strict Laterals (superset with db rear laterals):
30×12
30×12
30×12

DB Rear Laterals:
30×12
30×12
30×12

Single arm DB Curls (holding opposite arm in concentric position):
20×10-10-10-10

Single arm DB Hammer Curls (holding opposite arm in concentric position):
20×10-10-10-10

DB Forearm Curls (no concentric, long negatives):
45×5

DB Forearm Curls:
25×15
25×15
25×15

Reverse DB Forearm Curls:
15×20
10×20
10×20

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 35 minutes

2/3 – Deadlift – 5’s

9/10. Good deads.

Conventional Deadlift (training max: 645):
135×5
225×5
315×3
420×3
485×3
550×5

SLDL Sumo Deadlift:
315×3
315×3
315×3
315×3

Lying Hamstring Curl:
50×15-15-15

Chest-supported Seated Lat Row (dropset):
100-87-75-62-50-200×15

Extra Close-grip Pulldowns (dropset, old stack):
100-87-75-62×15

BTN Pulldowns (dropset, neutral grip):
100-90-80-70-60×15

Straight-arm Lat Pushdowns (Y-stack, strict form):
80×15-10-10

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 35 minutes

1/31 – Chest/Tris – Deload

Deload.

Neutral Grip DB Bench Press:
25×20-20-20

DB Squeeze Press:
25×20-20-20

Flat DB Bench:
25×20-20-20-20-20

Incline DB Bench:
25×20-20-20-20-20

Cable Crossovers:
30×25-25-25-25-25

Pec Flye Machine:
50×25-25-25

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×15-15-15

Pushdowns:
50×25-25-25

Reverse Pushdowns:
40×25-25-25

Single-arm Reverse Pushdowns:
20×10-10-10

Band Pull-Aparts:
red×25
red×25
red×25

Duration: 40 minutes

1/30 – Squat – Deload

Deload. Easy squats.

ATG Squats:
225×3 (high-bar)
225×3 (high-bar)
225×3 (low-bar)
225×3 (low-bar)
315×3 (high-bar)
315×3 (low-bar)

DB Shrugs:
85s ×15
85s ×15
85s ×15

Seated Leg Extension:
150×20-20-20-110-70×20

OH Cable Curls (dropset):
20-17-13-10×15

Rope Face Pulls (dropset, two ropes):
50-40-30×20-50×30

Wide-grip Pulldowns (various grips):
70×10-10-10-10-10

Seated Row:
70×10-10-10-10-10

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 35 minutes

1/29 – Arms

All exercises done back-to-back, 60-70s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  2 count):
25s ×20
25s ×20
25s ×20
25s ×20
25s ×20

V-bar Cable Curls:
60×20
60×20
60×20
60×20 (wide-grip straight-bar, slow negatives)
40×30 (reverse grip)

V-bar Pushdown:
80×20
80×20
80×20
80×20
80×30

Underhand Pushdown:
60×20
60×20
60×20
60×20
60×30

Duration: 17 minutes

1/28 – Press – Deload

Deload.

Standing DB Press:
40×10-10-10-10

Strict Laterals:
15×15-15-15

Rear Laterals:
15×15-15-15

Front Plate Raise:
25×10-10-10

Single arm DB Curls (holding opposite arm in concentric position):
10×15-15-15-15-15

DB Hammer Curls:
25×15-15-15

Seated Bicep Curl Machine (dropset):
75-62-50-37-25×15

OH DB Curls:
10×50

DB Forearm Curls:
15×15
15×15
15×15

Reverse DB Forearm Curls:
15×15
15×15
15×15

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 28 minutes

1/27 – Deadlift – Deload

Deload.

DB SLDL:
85s ×10
85s ×10
85s ×10
85s ×10
85s ×10

Lying Hamstring Curls:
50×15-15-15-15-15

Seated Lat Row Machine (dropset):
100-87-75-62-50×15

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls (two ropes):
40×20-20-20-20-20

Overhand Pulldowns:
70×20-20-20-20

CG Pulldowns (dropset):
100-90-80-70-60-50-40×10

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 29 minutes

1/24 – Chest/Tricep

-/10. Cruised this session due to a bad migraine early this morning.

Flat DB Squeeze Press (superset with neutral grip db bench):
25×10-45×10-65×10

DB Neutral Grip Press:
25×10-45×10-65×10

Flat DB Bench:
65×10
45×10
45×10
45×10

Incline DB Bench:
45×10
45×10
45×10
45×10

Cable Crossovers (dropset, pulley height changed each drop):
30×15-15-15-15-15-15-15-15

Pec Flye Machine (dropset):
100-90-80-70-60-50×10-100×25

Reverse Pushdowns (dropset):
60-50-40-30-20×20

Pushdowns (dropset):
60-50-40-30-20×20

Incline DB Tricep Extensions:
25×20-20-20

DB Forearm Curls:
45×20
45×20
45×20

Reverse BB Forearm Curls:
25×40
25×25
25×25

Band Pull-Aparts:
red×25
red×25
red×25

Duration: 45 minutes

1/23 – Squat – ME

10/10. Outstanding session. First run at maxing out ATG Zerchers and already matched my old, old PR from nearly 8 years ago. Definitely more in the tank, too. Speed squats were fast. Tried a hook grip on shrugs for the first time ever and had no issues with repping out 585. I will most likely continue with the hook for pulls going forward, providing my thumbs hold up.

ATG Zercher Squats:
135×10
225×5
335×3
385×1
425×1
455×1
475×1
495×1 (PR)

DE ATG Squats (high-bar):
315×1
335×1
355×1
375×1
395×1
415×2

Shrugs (hook-grip):
315×10
405×10
495×10
585×10
585-495-405-315×10

Seated Leg Extension (dropset):
325-285-245-205-165-125-85-45×5-325×10

OH Cable Curls (dropset):
30-27-23-20-17-13-10×10

Hammer Chins:
bw ×10

Hanging Scapular Retractions:
bw ×10

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 75 minutes