5/17 – Pull

Been having some tightness in my low back since last week so I didn’t push pulls too hard. Easy 5 reps @ 585.

Deadlift (5-3-1 @ 610):
135×10
225×5
315×5
455×5
520×3
585×5

Conventional Deadlift:
495×3  (paused reps)

BB Row (overhand, various widths):
225×6-6-6-6

Shrugs:
225×20
225×20
225×20 (btb)

Lying Hamstring Curl:
90×12-12-12

GHRs (4-2):
×12-12-12

Seated Hamstring Curl:
95×12-12-12

BTN Pulldowns:
230×6
250×4
250×5

CG Pulldowns:
250×6
250×6
250×8

Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×15
100×15
100×15

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

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes

5/14 – Shoulders/Arms

Cable Side Laterals (superset with rear laterals):
20×12
20×12
20×12

Cable Rear Laterals:
20×12
20×12
20×12

BB Front Lateral Raises:
45×12
45×12
45×12

Standing Military Press:
135×10
185×5
235×5
255×5
235×5

Ultra-wide BTN Standing Military Press:
45×12
65×12
85×20

Single-arm OH KB Press:
62×10-10-44×10-10

Seated DB Press:
60×12
80×10
90×10
60×20

BB Curls (close, regular, wide grips):
35×25-25-25-25

Pushdowns:
100-90-80-70-60-50-40-30-20-10×10

Wide-grip Pushdowns:
50-40-30×12

Wide-grip Reverse Pushdowns:
50-40-30×12

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

5/13 – Quads/Back

ATG Squats (3’s @ 480):
135×10
225×5
335×3
385×3
430×3 (paused)

ATG Zombie Front Squats:
225×5
225×5
225×5

Leg Extensions:
235×10-10-10
235×10-10-10

Shrugs:
225×20-20-20

Rope Face Pulls (pulling to chest, single rope):
200×15-15-15-100×20-50×30

Seated Pulldown Machine:
125-100-80-55×15-45×20

Hammer Chins:
×15

Hanging Scapular Retractions:
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

5/11 – Push

First time doing flat bench press in a while, and it felt pretty decent.

Bench Press:
135×12
185×12
235×10
260×10
285×10
305×8
305×8
285×5-235×5-185×12

Flat DB Flyes:
45×15-15-15

Flat DB Pullovers:
45×15-15-15

Incline Bench:
135×12
185×12
235×10
260×10
235×10
185×15

Incline DB Flyes:
15×20-20-30

Cable Crossovers (upwards – regular):
30×20-20
30×20-20
30×20-20

Flat DB Squeeze Press:
55s ×15
55s ×15
55s ×15

JM Press:
45×20-20-20

Rope Pushdowns:
70-60-50-40×10-30×30

Seated Tricep Pushdown Machine:
235×8-8-8

BB Forearm Curls:
35×25

Reverse BB Forearm Curls:
35×25

Band Pull-Aparts:
×25-25-25-25

Duration: 55 minutes

5/10 – Pull

Easy pulls – been doing all conventional deads with paused reps (ie: held an inch or two off the ground for a second or two each rep before pulling again)

Conventional Deadlift (3’s @ 610):
135×10
225×5
315×5
425×3
495×3
550×3

Deadlift:
315×6
315×6
315×6

SLDL:
315×10
315×10
315×10

BB Row (various grips overhand):
225×6-6-6

GHRs (4-2):
×12-12-12

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Seated Calf Raise:
90×30-45×30

BTN Pulldowns:
200×6
230×6
230×6

CG Pulldowns:
230×6
250×6
250×8

Rope Face Pulls (two ropes, #18, superset with pushdowns):
100×15
100×15
100×15

Rope Lat Pushdowns (two ropes, strict form):
100×15
100×15
100×15

Standing BB Curls (various grips):
45×25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes

5/7 – Shoulders/Arms

Forearm is acting up again (from Zerchers yesterday, I think), so I had to take it a bit easier on pressing.

Cable Side Laterals (superset with rear laterals):
20×12
20×12
20×12

Cable Rear Laterals:
20×12
20×12
20×12

BB Front Lateral Raises:
45×12
45×12
45×12

Ultra-wide BTN Standing Military Press:
45-65-85-105×12-65×20

Strict Military Press:
135×10
185×5
235×5
235×5

Seated DB Press:
55×15
75×12
95×10
55×15
55×20

Single-arm KB Press:
62×10-10

EZ Curls (close, regular, wide grips):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12

Pushdowns:
100-90-80-70-60-50-40-30-100-50×12

Band Pull-Aparts:
×25-25-25-25

Duration: 42 minutes

5/6 – Quads/Back

Easy squats, first and last reps of each set paused.

Squats (high bar, 5’s @ 480):
135×10
225×10
295×5
335×5
385×5

ATG Zercher Squats:
225×10
315×10
225×10

Leg Extensions:
140×10-10-10-10-10-115×10-10-10-10-20

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
200×15
200×15
200×15
100×30

Pulldowns (wide, overhand grip):
150×12
150×12
150×12
80×25

Hammer Chins (narrow, medium, wide grips):
×10-10-10

Hanging Scapular Retractions:
×10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 42 minutes

5/4 – Push

Forearm healing up, so pushing tricep work a bit more.

Flat DB Flyes:
45×12-12-12

Flat DB Pullovers:
45×12-12-12

Flat DB Bench:
45×20
65×15
85×12
100×10
120×10
130×8
85×15

Incline Bench:
135×12
185×12
235×12
255×12
185×12
185×12

Incline DB Flyes:
25×15-15-15-15-15

CG Bench Press:
135-155-175-155-135×10

JM Press (superset with skulls):
45×12
65×12
85×12

BB Skullcrushers:
45×12
65×12
85×12

Rope Pushdowns (y-stack):
30×15-15-15-15-25

Wide-grip Pushdowns (y-stack):
30×15-15-15-15-50

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

5/3 – Pull

Pulls felt great.

Conventional Deadlift (5’s @ 610):
135×10
225×5
365×5
425×5
485×6

Deadlift:
315×5
315×5
405×5

SLDL:
315×5-5-10

BB Row (various overhand grips):
185×10-10-10-10-10

Lying Hamstring Curl:
80×12-12-12-12-12

Seated Hamstring Curl:
80×12-12-12-12-12

Rope Face Pulls (two ropes, Y stack, #6, superset with pushdowns):
60×15
60×15
60×15

Straight-bar Lat Pushdowns (strict form, Y stack):
60×15
60×15
60×15

BTN Pulldowns:
120×12-12-12

CG Pulldowns:
120×12-12-12

BB Curls (full rom, top half, bottom half, full rom):
25×50-50-50-50

Band Pull-Aparts:
×25-25-25-25

Duration: 55 minutes

4/30 – Shoulders/Arms – Deload

OH DB Press:
40×20-20-20

Single-arm OH KB Press:
35×12-12
35×12-12
35×12-12

Ultra-wide BTN Standing Military Press:
45×15-15-15

Cable Side Laterals (superset with rear laterals):
10×12
10×12
10×12

Cable Rear Laterals:
10×12
10×12
10×12

Cable Front Lateral Raises:
10×12
10×12
10×12

EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×15-15-15

V-bar Pushdowns:
20×50

OH Rope Extensions:
20×50

Rope Pushdowns:
20×50

Band Pull-Aparts:
×25-25-25-25

Duration: 23 minutes