6/1 – Bench – DE

Easy/quick DE work.

OH KB Extensions:
20×40

KB Halos:
20×40

KB Squeeze Press:
20×20

KB Skull Crusher:
20×20

CG Bench:
45×20

Bench Press (60%, paused, legs up):
45×30
135×10
165×5
195×3
195×3
195×3
195×3
195×3
195×3
195×3
195×3

Standing Military Press:
135×10
135×10 (wide grip)
185×5
185×5 (wide grip)
205×5
205×5 (wide grip)
45×20 (klokov)

Dips:
×10-10-10

Hammer Chins (narrow to wide grip):
×10
×10
×10
×10
×10

DB Hammer Curl:
35×10
25×20
25×20

Seated Pec Flye Machine:
55×25

Cable Flye:
30×25

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

5/31 – Deadlift – ME

Knees/quads sore from swimming, so deads were tough; SLDLs were great, though.

Shrugs:
135×30

SLDL:
135×20

Seated Hamstring Curls:
70×15-15
70×15-15
80×15

Conventional Deadlift:
135×10
225×5
315×3
405×2
495×1
545×1
565×1
505×3

SLDL:
325×5
345×5
395×3
445×3
495×3
515×3

45-degree Hypers (setting: 4):
+70×10
+140×10
+140×10

GMs (knees bent):
135×10
135×10
135×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

5/30 – Bench – ME

Good presses to start the cycle. More in the tank for sure.

OH KB Extensions:
20×40

KB Halos:
20×40

KB Squeeze Press:
20×20

KB Skull Crusher:
20×20

CG Bench Press:
45×20

Bench Press (pinky on outer ring):
45×20
135×10
165×10
195×5
225×3
255×1
285×1
305×1
320×1
325×1
290×3
260×4 (paused)

Incline Bench:
135×10
185×10
185×10
185×10
205×10
225×10

BB Rows:
225×5
275×5
275×5
275×5
225×5

JM Press:
45×20
65×20
75×20
85×20
85×20

KB Side Laterals:
15×15
15×15
15×15

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

5/25 – Bench – DE

Pressing is feeling really good – looking forward to the next training cycle.

OH KB Extensions:
20×40

KB Halos:
25×40

Flat KB Squeeze Press:
20×40

CG Bench:
45×20

Reverse CG Bench:
45×20

Bench Press (60%, paused, legs up):
45×20
135×10
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×3

Reverse-grip Bench Press:
135×10-10

Standing Military Press:
135×10
135×10
135×10 (wide grip onwards)
135×10
135×10

Seated Tricep Pushdown Machine:
100×20-20-20-20-20

CG Hammer Chins (pulling back):
×10
×10
×10

Wide-grip Hanging Scapular Retractions:
×10-10

Rope Hammer Curl:
100×10-10-10-10-10

Band Pull-Aparts:
×25-25-25

Duration: 33 minutes

5/24 – Back/Arms

Rope Pushdowns * Rope OH Extensions * Underhand Rope Pushdowns:
30×50*50*50

Rope Pushdowns * Rope Cable Curls:
60×10*60×10
60×10*60×10
60×10*60×10
60×10*60×10

EZ Skull Crushers * EZ Wide-grip Drag Curls:
55×10*55×10
55×10*55×10
55×10*55×10
55×10*55×10

OH DB Extensions * DB Hammer Curls (elbows tucked forward):
40×10*20×10
40×10*20×10
40×10*20×10
40×10*20×10

Cable Crossover Extensions * DB Waiter Curls:
20×10*40×10
30×10*40×10
30×10*40×10
30×10*40×10

Seated Cable Row (separate handles) * Wide-grip Pulldown (overhand):
100×10*100×10
100×10*100×10
100×10*100×10
100×10*100×10

Duration: 30 minutes

5/23 – Deadlift – ME

Seated Hamstring Curls:
100×12-12-12-12-12

Conventional Deadlift:
135×10
225×10
315×5
405×5
495×5

SLDL:
225×10
225×10
225×10

Deadlift:
225×10
225×10
225×10

GMs:
135×10
135×10
135×10

GHRs:
×10 (3/2)
×10 (3/2)
×10 (2/3)

Band Pull-Aparts:
×25-25-25

Duration: 38 minutes

5/22 – Bench

Submaximal weights this week before starting another 8 week run.

OH KB Extensions:
20×40

KB Halos:
20×40

Rope Pushdown:
30×40

Standing Single-arm Cable Flye:
20×10
20×10
20×10
20×10
20×10

Incline Bench (pinky on outer ring):
45×10
45×10
45×10
135×10
185×10
205×10
225×10
185×10 (close grip)

Bench Press (pinky on outer ring):
45×20
135×10
185×10
205×10
225×10
185×10 (close grip)

JM Press:
45×20
45×20
45×20
45×20
45×20

Rear Delt Flye Machine:
100×12
205×12
205×12
205×12

Reverse Side Laterals:
10×15-15×15

BB Rows (various widths):
225×10
225×10
225×10
225×10
225×10

Band Pull-Aparts:
×25-25-25

Duration: 43 minutes

5/18 – Back/Biceps – Deload

Band Pulldown * Standing Band Curl:
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20

Band Row *  Band Hammer Curl:
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20

Band Face Pull *  Band OH Curl:
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20

Duration: 21 minutes

5/17 – Legs – Deload

Seated Leg Extension:
50×20-20-20-20-20

Seated Hamstring Curl:
50×20-20-20-20-20

Squat (feet together):
135×10-10-10

Squat (low-bar, wide-stance):
135×10-10-10

45-degree Hypers:
×10-10-10-10-10

Single-leg Lying Reverse Band Squats:
orange ×15-15-15

Band Pull-Aparts:
×25-25-25

Duration: 26 minutes

5/16 – Chest/Triceps – Deload

Deloading this week.

Seated Chest Press:
50×15-15-15-15-15

Incline Bench Press:
45×15-135×15-15-15-15-15

Standing Single-arm Cable Flyes (y-stack):
10×15-15-15

Flat KB Squeeze Press:
53×15-15-15

Skull Crushers:
25×20-20-20-20-20

OH EZ Extensions:
25×20-20-20

Rope Pushdowns (y-stack):
20×20-20-20

Underhand Pushdowns (y-stack):
20×20-20-20

Single-arm Crossover Tricep Extensions (y-stack):
10×20-20

Duration: 30 minutes