Author: stealth

12/6 – Squat – 5’s

9/10. Easy squats despite being wheezy the entire time from bronchitis. Skipped front squats to save my cns a bit. Strong shrugs, and easy.

Squats (low bar, training max: 555, beltless):
135×10
225×5
315×5
360×5
415×5
470×5

Seated Leg Extensions:
150×30-30-30-110×30-70×30

Shrugs:
315×10
405×10
495×10
585×10
675×10
725×10 (PR)
675×10-585×10-495×10-405×10-315×10

Rope Face Pulls (two ropes):
50×15-15-15-15-15

Wide Neutral-grip Pulldown (leaning way back):
150×10
150×10
150×10
150×10

Single-arm Cable Curls:
20×10-10-10-10-10-20

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

Duration: 60 minutes

12/5 – Chest/Tris

9/10. Solid chest/tricep session. Shoulder feeling pretty solid on db bench.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15*15
30×15*15
30×15*15

Flat DB Bench:
30-40-50×10
80×5
100×5
120×10

Flat DB Flyes:
25×15-15-15

Cable Crossovers (dropset, starting @ high pulley position to low):
30×15-15-15-15-15-15-15-15

Single-arm Cable Crossovers (high-med-low):
20×15-15-15

OH Rope Extensions (low position, dropset):
60-50-40-30-20-10×20

DB Forearm Curls (no concentric, slow negatives):
55×10
55×10
35×10

Reverse DB Forearm Curls:
15×15
10×25
10×20-5×20

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

Duration: 50 minutes

12/4 – Arms

All exercises done back-to-back, 90s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  1 count):
35s ×20
35s ×20
35s ×20
35s ×30

BB Curls:
65×20
65×20
65×20 (wide-grip drag curl)
45×30 (reverse grip)

V-bar Pushdown:
80×20
90×20
100×20
100×30

Single-arm Underhand Pushdown:
10×20
20×20
20×20
10×20-20×30

Duration: 17 minutes

12/3 – Deadlift – ME/5’s

9/10. Pretty decent deads. Felt like doing some heavy sumos for a change of pace. Conventional set moved really fast.

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

Conventional Deadlift (training max: 635, no straps):
540×5

DB SLDL:
130s ×10-10-10

GHRs (negatives only, closer foot setting – 2/2 ):
×10

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

Extra Close-grip Pulldowns (dropset, old stack):
100-87-75-62-50×15

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

Wide-grip Straight-arm Lat Pushdowns (old stack, strict form):
75×18-8-10

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

Duration: 55 minutes

12/2 – Press – 5’s

10/10. Easy strict presses. Moved my grip out an inch or so each side just to see how it felt (seems a bit stronger). Push presses were OK. Leg drive has been lacking, turning them into strict presses once the bar hits my forehead.

Strict Military Press (training max: 305):
45×20
45×20
75×12
105×10
135×8
165×5
200×5
230×5
260×6

Push Press:
285×1
315×2

Standing Alternating DB Press (superset with laterals):
40×10
40×10
40×10

Strict Laterals:
30×10
30×10
30×10

DB Rear Laterals:
30×12-12-12

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 Curls * DB Hammer Curls:
20×15*15

DB Forearm Curls (no concentric, slow negatives):
45×10
35×10
35×10

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

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

Duration: 50 minutes

11/27 – Deadlift – Deload

Last workout before holiday break.

Conventional Deadlift (no wraps/belt):
315×3
315×3
405×1
495×1
585×2

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):
30×20-20-20

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: 30 minutes

11/26 – Chest/Tris – Deload

Deload

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

DB Squeeze Press:
20×25-25-25

Flat DB Bench:
20×25-25-25

Incline DB Bench:
20×25-25-25

Flat DB Flyes:
20×25-25-25

Cable Crossovers:
30×25-25-25-25-25

Single-arm Upright Cable Crossover:
20×10-10-10

Pec Flye Machine:
50×25-25-25

Skull Crushers:
25×20-20-20-20-20

Single-arm OH DB Extensions:
15×15-15-15

Band Extensions:
red ×20-20-20

Rope Pushdowns:
50×25-25-25

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

V-bar Pushdowns:
50×25-25-25

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

Duration: 40 minutes

11/25 – Press – Deload

Deload.

Seated DB Press:
20×15-15-15-15-15

Strict Military Press:
135×10-10-10-10

Strict Laterals:
20×15-15-15

Rear Laterals:
20×15-15-15

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

Plate Hammer Curls:
25×50

DB Hammer Curls:
20×25-15×25

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

OH Cable Curls:
13×50

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: 25 minutes

11/22 – Squat – 5/3/1

9/10. Pretty good squats today. As usual, felt like shit until I got to my top set, where everything then clicked and felt solid.  Liking the lying hip bridges. Gave ATG high bar squats a go just to make sure I could still do them. Not terrible.

Squats (low-bar, training max: 550):
135×10
225×10
315×5
415×3
470×3
525×2

Paused ATG Squat (high-bar):
500×2

DE ATG Zombie Front Squat:
225×3
225×3
225×3

Shrugs:
405×5
495×5
585×5
675×5
705×5
585×5-495×5-405×5

Seated Leg Extension (dropset):
325-305-285-265-245-225-205-185-165-145-125×5

Rope Face Pulls (dropset, two ropes):
50×-40-30×15-20×30

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

Duration: 60 minutes

11/21 – Chest/Tricep

Shoulder feeling pretty good. Easy db presses today. Elbows achy from the tricep extensions – will have to drop those for a while.

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:
65×6
85×6
110×12

Flat DB Flyes:
25×25-25-25

Cable Crossovers (dropset, pulley height changed each drop):
30×25-25-25-25-25-25

Pec Flye Machine (dropset):
100-90-80-70-60-50×15

Reverse Pushdowns (dropset):
60-50-40-30-20×15

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

Band Kickbacks:
red ×20-20-20

Bench Dips:
×10-10-10

DB Forearm Curls (no concentric, slow negatives):
20×10
20×10
20×10

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

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

Duration: 38 minutes