Month: November 2018

10/10. First session under the bar where squats felt ‘normal’ again. 505 was pretty smooth.

ATG Squats (high-bar, most reps paused on top sets):
135×5
225×5
335×5
380×3
425×3
465×1
505×2

Zombie ATG Squats:
225×3
275×1
325×1
375×1
415×1

BB Shrugs:
225×4
315×4
405×4
495×4
585×4
315×12
315×12

Single-leg Seated Leg Extension:
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10

GHR:
+red band ×10
+red band ×10
+red band ×10
+red band ×10

Wide-grip Seated Cable Rows (overhand grip):
250×6
250×6
250×8 (PR)

CG Pulldown:
250×6
250×6
250×10 (PR)

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

Ab Work:
×10×6

Duration: 60 minutes

9/10. Floor presses feeling great, but felt a bit of achiness in my shoulder during CG Bench. Dialed it back after that. Deload will be nice next week.

Floor Press (training max: 320):
135×10
185×10
240×5
270×3
305×3
325×1
345×1
325×3 (PR)
225×15

CG Bench Press:
135×10
190×4
210×4
230×4
250×4

Flat DB Squeeze Press:
65×8
65×8
35×12
35×12
35×12

Flat DB Flyes:
65×8
35×12
35×12
35×12
35×12

Cable Crossovers:
60×10
80×10
100×10
60×10
60×10

Single-arm Pushdowns:
30×12
30×12
30×12

Pushdowns:
70×12
70×12
70×12
70×12
70×12

Underhand Pushdowns:
70×20
70×20
70×20

Ab Work:
×25×6

Band Pull-Aparts:
purple ×35
purple ×35
purple ×35

Duration: 45 minutes

7/10. Slow, weak feeling deads. Assistance was fine.

Conventional Deadlift (reps deloaded, training max: 585):
135×5
225×5
315×3
435×5
495×3
555×2

Deadlift (reps deloaded):
225×5
225×5

GHRs:
×10
+red band ×10
+red band ×10
+red band ×10
+red band ×10

Seated Single-leg Leg Curls:
70×10(r) 70×10(l)
90×10(r) 90×10(l)
110×10(r) 110×10(l)
130×10(r) 130×10(l)

Wide-grip Pulldowns (neutral grip):
250×4
250×4
250×4
250×4
250×4

Hammer Chins:
+20 ×4
+20 ×4
+20 ×4
+20 ×4
+20 ×4

Straight-arm Lat Pushdowns:
150×10
170×10
190×10
200×10
200×10 (PR)

Seated Cable Row:
230×4
250×4
250×4
250×4
250×4

Abs:
×25×6

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

Duration: 60 minutes

10/10. Great presses.

Strict Military Press (training max: 260):
45×20
75×10
95×10
115×8
135×5
155×5
195×5
220×3
245×4 (PR)

Push Press:
265×2
285×1
305×2 (PR)

Seated Strict Military Press (legs relaxed out front, no back support):
160×3
180×3
200×3 (PR)

Strict L-Laterals:
60×6
60×6
60×6

Rear Delt Flye Machine:
150×6
120×6
120×6

BB Curls (elbows forward):
85×8
85×8
85×8
85×8
85×8

Plate Hammer Curls:
45×12
45×12
45×12
55×12
55×12

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

Ab Work:
×25×6

Duration: 50 minutes

9/10. More solid floor pressing. Achy shoulder holding things back slightly.

Floor Press (training max: 320):
135×10
135×10
185×6
225×3
255×3
290×7

CG Bench Press:
135×10
180×6
200×6
220×6
240×6
185×6

Flat DB Squeeze Press:
65×6
75×6
85×6
95×10
55×10

Flat DB Flyes:
55×8
55×8
55×8
55×8
55×8

Cable Crossovers:
100×8
110×8
120×8
130×8
150×10 (PR)

V-bar Pushdowns:
60×20
60×20
60×40

OH Rope Extensions:
60×12
60×12
60×12

Underhand Pushdowns:
70×20
70×20
70×20

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Abs:
×10×6

Duration: 60 minutes

9/10. Good session. Combining lower workouts this week.  Easy deads, creaky squats.

Conventional Deadlift (reps deloaded, training max: 585):
135×10
135×10
225×5
315×3
410×3
470×3
525×4

ATG Squats (high-bar, paused reps, training max: 450):
315×3
360×3
405×3

Zombie ATG Front Squats:
225×5
225×5

GHR:
+red band ×10
+red band ×10
+red band ×10
+red band ×10
+red band ×10

Seated Leg Extension:
325×10
325×10
325×10
325×10
325×10

BB Shrugs:
225×6
315×6
405×6
495×6
585×6
635×6

Seated Cable Row:
200×6
200×6
200×6

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
170×8
170×8
170×8

CG Pulldown:
250×6
250×6
250×6

Wide-grip Pulldowns (neutral grip):
230×6
230×6
230×6

Straight-arm Lat Pushdowns:
70×12
90×12
110×12
130×12
150×12 (PR)
170×12 (PR)

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

Abs:
×25×6

Duration: 80 minutes

10/10. Strong, easy presses. Super-strict overheads.

Strict Military Press (training max: 260):
45×10
85×10
105×8
125×6
145×5
185×3
210×3
235×6

Seated OH DB Press:
55×10
75×10
95×10

Strict L-Laterals:
55×8
55×8
55×8

Rear Delt Flye Machine:
130×8
130×8
130×8

BB Curls (elbows forward):
75×10
75×10
75×10
75×10

Seated Bicep Curl Machine:
82×12
94×10
107×8
137×10

Band Pull-Aparts:
purple ×25
purple ×25
red ×10
red ×10

Abs:
×25×6

Duration: 45 minutes

8/10. Squats were super sluggish. Hard, but easy. Really love the new GHR station.

ATG Squats (high-bar, training max: 450):
45×10
135×5
225×5
295×5
335×5
385×5

Seated Leg Extension:
325×10
325×10
325×10
325×10
325×10

GHR:
×12
×12
+red band×10
+red band×10
+red band×10

BB Shrugs:
225×8
315×8
405×8
495×8
545×8
585×8
495×8
405×8
315×8
225×8

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
150×10
150×10
150×10
150×10
150×10

CG Pulldown:
250×8
250×8
250×8
250×8
250×8

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

Abs:
×10×6

Duration: 55 minutes

10/10. Pressing felt great today. Had to reign things in to keep myself from going overboard with volume.

Floor Presses (training max: 320):
135×10
135×10
185×5
210×5
240×5
270×10
225×15

CG Bench Press:
135×10
170×8
190×8
210×8
230×10

Flat DB Squeeze Press:
60×10
70×10
80×10
85×10
60×10

Flat DB Flyes:
50×10
50×10
50×10
50×10
50×10

Cable Crossovers:
50×10
70×10
90×10
110×10
130×15 (PR)

Rope Pushdowns:
60×20
60×20
60×20

OH Rope Extensions:
60×12
60×12
60×12

Single-arm Underhand Pushdowns:
20×12
20×12
20×12

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

Abs:
×25×6

Duration: 48 minutes

8/10. Deads were slow/sluggish, but mostly due to doing GHRs beforehand.

GHRs:
×12
×12
×12
×12
×12

Conventional Deadlift (reps deloaded, training max: 585):
135×5
225×3
385×5
435×5
495×6

Seated Single-leg Leg Curls:
60×10(r) 60×10(l)
80×10(r) 80×10(l)
100×10(r) 100×10(l)
120×10(r) 120×10(l)

Wide-grip Pulldowns (neutral grip):
170×10
170×10
170×10
200×10
200×10

Hammer Chins:
bw ×10
bw ×10
bw ×15

Straight-arm Rope  Lat Pushdowns:
70×12
80×12
90×12
100×12
110×12

Seated Cable Row:
150×10
150×10
150×10
150×10
150×10

Abs:
×25×6

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

Duration: 50 minutes