9/22 – Deadlift – ME

Went into the session feeling achy/tight but still hit a nice deadlift PR.

Farmer’s Walk Handles Deadlift:
225×10
325×5
405×3
505×1
585×1
685×1
705×1
725×1 (PR, 362.5/hand)
645×4

SLDL:
315×3
405×3
495×3
545×3

GHRs:
×10 (3-2)
×10 (2-2)
×10 (1-2)
×10 (0-2)

Seated Hamstring Curl:
160×8
175×7
190×6
205×5 (PR)

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

9/21 – Bench – DE

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

CG Bench Press:
45×20

Wide-grip Bench Press:
45×20

Plate Pullover:
25×20

Plate Skull Crushers:
25×20

OH Plate Extensions:
25×20

Bench Press (paused):
45×20
45×20
135×10
135×10
155×3
175×3
175×3
175×3
175×3
175×3
175×3
175×3

Seated Shoulder Press Machine:
50×10
100×8
115×8
130×8-100×10

Seated Chest Press Machine (reverse grip):
175×10
200×8
235×4
235×4-155×12

Hammer Chins:
+20×8
+20×7
+20×6

DB Hammer Curls (elbows tucked forward, pronating at top):
50×8
50×8
50×7-25×12

Standing Band Pec Flyes:
green ×25-25-25

Band Pull-Aparts:
×25-25-25

Duration: 49 minutes

9/20 – Arms

Pushdowns * Cable Curls:
10×10*10×10
20×10*20×10
30×10*30×10
40×10*40×10
50×10*50×10
60×10*60×10
70×10*70×10
80×10*80×10
90×10*90×10
100×10*100×10
200×10*200×10
200×10*200×10
200×13*200×10

Skull Crushers * Concentration Curls:
105×15*50×10
125×10*50×7

Single-arm Crossover Tricep Extensions * Single-arm OH Cable Curls:
60×10*60×10
70×10*70×10
80×8*80×6

Duration: 33 minutes

9/19 – Squat/Core

KB Squats (heels on 5# plates):
44s ×10
44s ×10
44s ×10
61s ×10
61s ×10

ATG Squats (high-bar, heels on 5# plates, paused):
135×10
225×6
315×2
315×2
315×2
315×2
315×2

Seated Leg Extension:
235×10
235×10
235×15

Single-leg Lying Reverse Band Squats:
green ×12-12-12-12-12

GHR Sit-ups:
×12
×12
×12

OH BB Shrugs:
45×20
45×20
45×20
45×20
45×20

Band Pull-Aparts:
×25-25-25

Duration: 39 minutes

9/18 – Bench – ME

Shoulder improving – pushing it a bit more.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

CG Bench Press:
45×20

Bench Press:
45×20

Plate Skull Crushers:
25×20

OH Plate Extensions:
25×20

Military Press:
45×20

Seated Shoulder Press Machine:
75×10
100×8
125×5
145×5
170×5
190×3
200×2
215×1-100×10

Seated Chest Press Machine:
155×10
175×5
200×5
235×6
235×5
235×4

Incline Tricep Extensions:
75×10
100×8
100×8
100×8
100×8

Lat Pulldown Machine:
155×10
235×7
235×8
235×7
235×5
235×4

Side Laterals:
60×7
60×8
60×9

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

9/14 – Bench – DE

Good session. Most assistance sets to failure.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

CG Bench Press:
45×20

Reverse-grip Bench Press:
45×20

Wide-grip Bench Press:
45×20

Reverse Bench:
45×20

Plate Pullover:
25×20

Plate Skull Crushers:
25×20

OH Plate Extensions:
25×20

Bench Press (paused, legs up):
45×20
45×20
135×10
155×3
155×3
155×3
155×3
155×3
155×3
155×3
155×3

Seated Shoulder Press Machine:
50×10
100×8
100×8
100×8

Seated Chest Press Machine (reverse grip):
175×10
200×7
235×6
235×5
235×7 (PR)

Hammer Chins:
+20×8
+20×7
+20×6

DB Hammer Curls (elbows tucked forward, pronating at top):
50×8
50×7
50×6

Standing Band Pec Flyes:
green ×25-25-25

Band Pull-Aparts:
×25-25-25

Duration: 42 minutes