Last workout of this block. Skipped bench again and did some zercher squats for a variation. They felt pretty good but my hip was obviously disliking the 495 set, inducing visible shaking in my right leg at lockout. Lame. Assistance work felt solid – all done with 15-30s rests between sets.
Zercher Squat off Pins (pins ~26″ high/mid thigh):
135x10x1
225x5x1
315x5x1
405x5x1
495x3x1
405x5x1
Straight-arm Side Laterals:
25x12x1
30x12x1
30x12x1
30x12x1
30x12x1
DB Hammer Curls (one big drop set):
55x10x1
50x10x1
45x10x1
40x10x1
35x10x1
30x10x1
25x10x1
50x10x1
Overhead Double-Bicep Cable Curl:
20x12x1
30x12x1
40x12x1
40x12x1
30x12x1
Rear Lateral Machine:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
Chest Press Machine (various grips):
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
Pec Flye Machine:
100x12x1
120x12x1
120x12x1
Single-arm Rope Cable Rows:
30x12x1
50x12x1
70x12x1
80x12x1
80x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
Duration: 75 minutes