Month: May 2018

8/10. Easy inclines. Assistance deload.

Incline Bench Press (training max: 320):
45×12
45×12
45×12
135×10
135×10
155×5
175×5
195×5
215×5
240×5
270×3
305×2
325×1

Seated Chest Press:
75×10
75×10
75×10
75×10
75×10

Neutral-grip Seated Chest Press:
75×10
75×10
75×10
75×10
75×10

Reverse-grip Bench Press:
45×20
45×20
45×20

Cable Crossovers:
30×10
30×10
30×10
30×10
30×10

OH Rope Extensions:
30×10
30×10
30×10

Rope Pushdowns:
30×10
30×10
30×10

Single-arm Cable Extensions:
13×10
13×10
13×10
13×10
13×10

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

Duration: 40 minutes

7/10. Alright deads, slow.

Conventional Deadlift (training max: 645, reps deloaded):
135×5
225×5
315×3
405×3
485×5
550×3
615×1

SLDL:
420×2
470×2
520×3

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
320×3
320×3
320×3
320×3

Seated Lat Row Machine:
100×10
100×10
100×10
100×10
100×10

BTN Pulldown:
100×10
100×10
100×10
100×10
100×10

Seated Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10

Hammer-grip Plate Curls:
25×10
25×10
25×10

Hanging Leg Raises:
×10
×10
×20

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

Duration: 60 minutes

7/10. So-so. Elbow feeling good, but will continue to deload assistance for one more week.

Strict Military Press (training max: 260):
45×12
45×12
45×12
75×10
95×10
115×10
135×8
155×5
175×5
195×5
220×3
245×1+2 (1 strict, 2 semi-strict)

Push Press:
265×1

Seated Strict Military Press (no back support, legs relaxed out front):
160×6
160×6
160×10

Strict L-Laterals:
15×12
15×12
15×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Delt DB Flyes:
20×12
20×12
20×12

Rear Delt Flye Machine:
50×12
50×12
50×12

OH Rope Extensions:
30×12
30×12
30×12

Single-arm Cable Extensions:
17×12
17×12
17×12

V-bar Pushdowns:
30×12
30×12
30×12

Seated Tricep Extension Machine:
50×12
50×12
50×12

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

Duration: 35 minutes

10/10. Squats still feeling amazing. Nice pauses on top set’s reps. Assistance deload.

Zombie ATG Front Squat (training max: 380):
135×5
225×3
265×3
305×3
340×5

SSB GMs:
185×6
185×6
185×6
185×12

Pistol Box Squats:
bw × 12 (15″ box)

Single-leg Leg Extensions:
64×10
64×10
64×10
64×10
64×10
64×10

OH Bicep Curls:
20×12
20×12
20×12
20×12
20×12

DB Shrugs:
35×12
35×12
35×12
35×12
35×12

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

Duration: 35 minutes

5/10. Easy inclines. Assistance deload.

Incline Bench Press (training max: 320):
45×12
45×12
45×12
135×5
135×5
155×5
175×5
195×5
225×3
255×3
290×3

Seated Chest Press:
75×10
75×10
75×10

Neutral-grip Seated Chest Press:
75×10
75×10
75×10

Reverse-grip Bench Press:
45×20
45×20
45×20

Pec Flye Machine:
100×10
100×10
100×10
100×10
100×10

OH Rope Extensions:
30×10
30×10
30×10

V-bar Pushdown:
30×10
30×10
30×10
30×10
30×10

Single-arm Cable Pushdowns:
13×10
13×10
13×10

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

Duration: 25 minutes

7/10. Sluggish but did what I needed to do without any trouble. Assistance work deloaded.

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

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
290×3
290×3
290×3

Seated Lat Row Machine:
100×10
100×10
100×10
100×10
100×10

Wide-grip Pulldown:
100×10
100×10
100×10
100×10
100×10

Seated Curl Machine:
50×10
50×10
50×10
50×10
50×10

45-degree Hyper Extensions:
×10
×10
×10

Ab Leg-Extensions:
×20
×20
×20

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

Duration: 35 minutes

9/10. Good overheads, Deloading most assistance work this week again.

Strict Military Press (training max: 260):
45×12
45×12
45×12
80×10
100×10
120×8
140×5
160×3
180×3
210×3
235×5

Seated Strict Military Press (no back support, legs relaxed out front):
150×8
150×8
150×8
150×8
150×8

Strict L-Laterals:
15×12
15×12
15×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Delt DB Flye:
20×12
20×12
20×12

OH Rope Extensions:
30×12
30×12
30×12

Rope Pushdown:
30×12
30×12
30×12

Seated Tricep Extension Machine:
50×12
50×12
50×12

Wide-grip Pushdown:
50×12
50×12
50×12

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

Duration: 30 minutes

10/10. Squats felt great.

Zombie ATG Front Squat (training max: 380):
135×10
245×5
285×5
325×7

SSB GMs:
175×10
175×10
175×10
175×10

Pistol Box Squats:
bw × 12 (15″ box)

Single-leg Leg Extensions:
64×10
64×10
64×10
64×10
64×10
64×10

OH Bicep Curls:
17×10
17×10
17×10
17×10
17×10

DB Shrugs:
35×10
35×10
35×10
35×10
35×10

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25

Duration: 30 minutes

9/10. Easy inclines. Nice assistance deload.

Incline Bench Press (training max: 320):
45×20
45×20
45×20
45×20
135×5
135×5
155×5
175×5
195×5
210×5
240×5
270×8

Flat DB Bench Press:
40×8
40×8
40×8

Flat DB Squeeze Press:
40×8
40×8
40×8

CG Bench Press:
135×8
135×8
135×8
135×8
135×8

Flat DB Flyes:
20×10
20×10
20×10
20×10
20×10

OH Rope Extensions:
20×12
20×12
20×12

Rope Pushdown:
20×12
20×12
20×12

Single-arm Cable Pushdowns:
13×12
13×12
13×12

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

Duration: 30 minutes

7/10. Sluggish but did what I needed to do without any trouble. Assistance work deloaded.

Conventional Deadlift (reps deloaded, training max: 645):
135×5
225×5
315×3
420×5
485×5
550×5

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
260×3
260×3
260×3

SLDL:
260×5
260×5
260×5

Seated Lat Row Machine:
100×10
100×10
100×10

Underhand Pulldown:
100×10
100×10
100×10
100×10
100×10

DB Curls:
15×10
15×10
15×10
15×10
15×10
15×10

Seated Knee-Raises:
×20
×20
×20

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

Duration: 35 minutes