6/17 – Bench – ME

Elbow feeling ok. Still pretty tender.

Plate Halos:
25×40

Plate Squeeze Press:
25×40

OH Plate Extensions:
25×30

Arsenal Plate Loaded Chest Press (seat pos: 1, seat forward: 2):
90×20
180×20
360×10
450×10 (PR)
450×10
450×6360×8(switch to wide grip)-270×15-180×15

Decline Bench Press:
45×20
135×12
185×12
205×12
225×12

Bench Dip:
×20-20-20

Side Laterals:
50×12
50×12
50×12-30×12

TG Plate Loaded Seated Row:
270×10 (wide overhand)
360×10
410×6
460×6 (PR)
360×10 (close neutral grip)
410×10
410×10

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

6/14 – Lower – RE

Brutal workout. Gym was super hot and I was extremely nauseous today. One of my all time worst-feeling sessions.

Hammer Strength Single-Leg Seated Leg Extension:
50×20
100×10
100×10
100×10
100×10

Standing Calf Raise:
340×20
340×20
340×20

Arsenal Hack Squat (high narrow stance):
90×10
180×10
270×10
270×10

Arsenal Pendulum Squat (high narrow stance):
45×10
90×10
135×10

Squats (medium stance, mid-bar):
145×10
235×10
255×5
275×5
275×5

Deadlift (paused):
225×10
225×10
225×10
225×10

Walking Lunges (holding kbs):
40s ×10
40s ×10
40s ×10

GHR Situps (5 reps each side/middle):
×15
×15
×15
×15

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

6/13 – Bench – RE

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Seated OH Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench:
45×20

Reverse-grip Bench:
45×20

Bench Press:
45×20
45×20
135×10
135×10
185×10
205×10
225×10
225×12

CG Bench:
185×10
185×10
185×10

Seated DB Press:
35×15-55×15
55×15
55×15
55×15

Rope Cable Face Pulls (palms up) * Rope Lat Pushdowns:
50×15*15
100×10*12
150×10*12
190×10*10
210×10*8

DB Hammer Curl (elbows forward, pronating at top):
40×10
40×12
40×12

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

6/12 – Arms

Simple exercise selection; strength was great today. Failure on top sets of both movements.

TG Plate Loaded Dip (neutral grip * reverse grip):
90×30*30
180×20*20
270×15*15
360×10*10
450×10*10
500×6*8 (PR)
500×5*6
360×10*10

Arsenal Bicep Curl Machine:
50×20
100×12
120×7
120×6
120×6
100×8
80×8
80×8

Duration: 27 minutes

6/11 – Deadlift – ME

Fatigued from last week’s squats/deads still, but not terrible.

Arsenal Standing Single-Leg Hamstring Curls:
50×15
100×12
150×8
150×8
150×8

Conventional 18″ Deadlift:
135×10
135×10
225×5
315×5
405×3
495×2
585×2
585×2

18″ SLDL:
135×10
135×10
225×5
315×5
405×5

Arsenal Belt Squats:
90×15
180×15
270×15
360×15

45-degree Hypers (pos: 5, glute focus):
+80×12
+80×12
+80×12-×15

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

6/10 – Bench – ME/RE

Tendonitis didn’t bother me too much today – still took it pretty easy on presses, though, and did rep work.

Plate Halos:
25×40

Standing Plate Squeeze Press:
25×20

Standing OH Plate Squeeze Press:
25×20

OH Plate Extensions:
25×30

Decline CG Bench:
45×20

Decline Reverse Bench:
45×20

Decline Bench Press:
45×20
45×20
135×15
185×10
205×10
225×10
225×12

Arsenal Plate Loaded Flyes:
50×20
100×15
150×15
200×16

Arsenal Plate Loaded Chest Press (seat pos: 2):
360×10
360×10
360×10

Arsenal Plate Loaded Seated Row (single-arm, low row grip):
135×10
180×10
225×10
250×10
260×6 (PR)

Single-arm Cable Extensions (LF stack):
17.5×20
17.5×20
17.5×20

Side Laterals:
50×12
60×8
50×10-25×15

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

6/7 – Lower – DE/RE

Arsenal Leg Extension:
50×20
50×20
100×10
100×10
100×10

Standing Calf Raise:
150×20
200×20
250×20
300×20
350×20 (PR)

TG Plate Loaded Rear Kick:
280×10
280×10
280×10

Squats (low-bar, mid stance, paused):
135×10
225×5
315×3
315×3
315×3
315×3

Deadlift (stiff bar, toes @ plates):
315×5
405×2
405×2
405×5

Reverse Hypers:
90×10
90×10
90×10

Walking Lunges (holding kbs):
35s ×10
35s ×10
35s ×10

Kneeling Shrugs (using TG Plate Loaded Deadlift):
450×10
540×10
640×10
640×12 (PR)

GHR Situps:
×10
×20
×20
×20 (10 each side)

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

6/6 – Bench – RE

Solid rep work.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Seated OH Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench:
45×20

Reverse Bench:
45×20

Bench Press (index finger):
45×20
45×20
135×20
185×10
205×10
225×10
225×10
225×12

CG Bench:
135×10
185×10
205×10
225×10

Standing Military Press:
135×10
185×10
205×5
225×5

Klokov Press:
45×20
65×20
85×20

TG Plate Loaded Wide-grip Pulldown (neutral grip):
270×10
360×6
360×6

TG Plate Loaded Wide-grip Pulldown:
360×10
450×8
450×6
360×10-270×10

DB Hammer Curl (elbows forward, pronating at top):
45×12
50×10
55×8-40×8

Duration: 57 minutes

6/5 – Arms

Cable Pushdowns:
50×30-30-30

TG Plate Loaded Dip (neutral grip * reverse grip):
180×20*20
270×10*10
270×10*10
270×10*10

Reverse-grip Bench Press:
135×20
185×10
185×10
185×12

Arsenal Bicep Curl Machine (first 10 reps with slow negatives, next 10 top half, next 10 lower half):
50×30
60×30
60×30 (wide-grip)
60×28

Concentration Curls (slow negatives):
45×5
45×5
40×9 (normal tempo)

Duration: 33 minutes

6/4 – Squat – ME

I don’t recall the last time I did paused ATG squats, but considering that 405 with long pauses was still an easy 50% effort. Some slight hip discomfort on the 365 set but nothing on the 405 reps.

Plate Loaded Seated Leg Extension:
90×20-20-20-20

Arsenal Lying Hamstring Curls:
100×10-10-12

Paused ATG Squats (high-bar, long pauses):
135×10
225×6
315×3
365×3
405×1
405×1
405×1
405×2

RDL:
315×5
405×5
495×5

Arsenal Belt Squat (wide stance):
290×10
290×10
290×12

Reverse Hypers:
100×12
100×12
100×12

45-degree Hypers (glute focus):
+80×10
+80×10
+80×12

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes