2/20 – Squat – Chest/Tris

10/10. Combo workout since I cannot get to the gym tomorrow.  First time doing ATG zercher squats in a month and hit an all-time PR with 500. Pretty awesome. Cruised on everything else – gym got a lot of new equipment so I had to try things out.

ATG Zercher Squats:
135×5
225×5
335×3
405×1
455×1
500×1 (PR)

DE ATG Squats (high-bar):
315×2
315×2
315×2

DB Shrugs:
65s ×15
65s ×15
65s ×15

Seated Leg Extension (new):
110×10-10-10-10-10

Seated Bicep Curl Machine (new):
80×10-110×10-10-10-10

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

Pulldown Machine (new):
80×10-110×10-230×10-80×10-10

Seated Lat Row (new):
50×10-80×10-110×10-230×10-80×10

Neutral Grip DB Bench Press:
25×10-10-10-10-10

DB Squeeze Press:
25×10-10-10-10-10

Incline DB Bench:
25×10-10-10-10-10

Cable Crossovers:
30×25-25-25

Pec Flye Machine (new):
50×10-80×10-110×10-200×10-200×10

Seated Tricep Pushdown Machine (new):
80×10-110×10-230×10-230×10-230×10

Incline DB Extensions:
20×10-10-10

OH DB Extensions (single-arm):
20×10-10-10

Pushdowns:
80×25-25-25

Push-ups:
×20-×20

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

Duration: 80 minutes

2/19 – 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):
30s ×20
30s ×20
30s ×20
30s ×30

Cable Curls:
60×20 (wide-grip)
60×20 (wide-grip)
60×20 (close-grip)
40×30 (reverse grip)

V-bar Pushdown:
80×20
100×20
100×20
130×30

Single-arm Band Extensions:
×20
×20
×20
×30
60×30 (straight bar underhand pushdown)

Duration: 16 minutes

2/18 – Press – 5/3/1

9/10. Good pressing, but still struggling to really advance on push presses. Shoulders and elbows feeling great.

Strict Military Press (training max: 315):
45×20
45×20
75×12
105×8
135×6
165×3
195×3
235×5
265×3
300×1 (PR)
315×1 (push press)
300×3 (push press)
185×12(strict, stopping rom @ forehead)
135×15 (strict, stopping rom @ forehead)

BTH Military Press (wide-grip, rom stopping at top of head):
135×20
135×20
185×9
45×50

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):
30×8-8
30×8-8

Single arm DB Hammer Curls (holding opposite arm in concentric position):
30×8-8-8-8

DB Forearm Curls:
30×10
30×10
30×10

Reverse DB Forearm Curls:
10×30
10×30
10×20

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

Duration: 60 minutes

2/17 – Deadlift – ME

10/10. Great pulling today. First time doing heavy pulls with a hook grip. Nailed everything, but ripped my hand/thumb to shreds on my 630 pull, so I will have to put hook grip on the shelf for a while. Felt some tightness in my hamstring/glute tie-in so I stopped DE deads early.

Conventional Deadlift (training max: 645):
135×5
225×5
315×3
405×1
485×1
550×3
615×1
635×1
495×5

DE Deadlift:
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):
100-90-80-70-60×15

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

Straight-arm Lat Pushdowns (strict form):
100×25-15-15

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

Duration: 40 minutes

2/14 – Chest/Tris – Deload

Deload.

Neutral Grip DB Bench Press:
25×10-10-10-10-10

DB Squeeze Press:
25×10-10-10-10-10

Flat DB Bench:
25×10-10-10-10-10

Incline DB Bench:
25×10-10-10-10-10

Cable Crossovers:
30×25-25-25

Pec Flye Machine:
50×15-15-15-15-15

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×10-10-10

Pushdowns:
50×25-25-25

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

Duration: 30 minutes

2/13 – Squat – Deload

Cruising

DE ATG Squats (high-bar):
225×3
225×3
225×5

DB Shrugs:
65s ×15
65s ×15
65s ×15

Seated Leg Extension:
130-110-90-70-50×10

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

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

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

CG Pulldowns:
70×10-10-10-10-10

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

Duration: 25 minutes

2/12 – 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):
30s ×20
30s ×20
30s ×20
30s ×30

Cable Curls:
60×20 (wide-grip)
60×20 (wide-grip)
60×20 (close-grip)
40×30 (reverse grip)

V-bar Pushdown:
80×20
100×20
120×20
120×30

Underhand Pushdown:
20×20 (single-arm)
20×20 (single-arm)
60×20
60×30
60×30 (straight bar pushdown)

Duration: 16 minutes

2/11 – Press – 3’s

7/10. Absolutely no rep endurance at all today. Strict presses @ 285 were laughable (1 strict, 2 push press reps), but the strict partial reps afterwards are something I’m definitely going to stick with.

Strict Military Press (training max: 315):
45×20
45×20
75×12
105×8
135×6
165×5
220×3
250×3
285×3 (strict, push press x2)
185×15 (stopping rom @ forehead)
135×15 (stopping rom @ forehead)

BTH Military Press (wide-grip, rom stopping at top of head):
45×12
185×15
135×20
45×50

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:
20×20
20×20
20×20

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

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

Duration: 40 minutes

2/10 – Deadlift – 3’s

9/10. Deads were decent, considering everything.

Conventional Deadlift (training max: 645):
135×5
225×5
315×3
450×3
515×3
580×3

DE Deadlift:
315×3
315×3
315×3
315×5

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):
100-90-80-70×15

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

Straight-arm Lat Pushdowns (strict form):
100×20-12-10

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

Duration: 40 minutes

2/7 – Chest/Tris – Deload

Deload.

Neutral Grip DB Bench Press:
25×10-10-10

DB Squeeze Press:
25×10-10-10

Flat DB Bench:
25×10-10-10-10-10

Incline DB Bench:
25×10-10-10-10-10

Cable Crossovers:
30×10-10-10

Pec Flye Machine:
50×10-10-10

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×10-10-10

Pushdowns:
50×25-25-25

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

Duration: 17 minutes