9/10. Good DE squats. Fast.
DE Squats (low bar, parallel):
135×5
225×2
315×2
315×2
315×2
315×2
315×2
315×5
Lying Hamstring Curl:
50×15-15-50
Seated Leg Extension:
105×15-15-50
Shrugs (varying grips):
225×20-20-20
CG Pulldown:
120×15-15-15
Cable Face Pulls:
60×25-25-25
Seated Bicep Curl Machine:
50×25-25-25
Reverse grip Seated Bicep Curl Machine:
30×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
Easy press deload. Tried light barbell bench for the first time in ages – still hurts the shoulders if I don’t arch.
Bench Press:
135×12
135×12
135×12
135×12
135×12
CG Bench Press:
145×15-15-15
Flat DB Squeeze Press:
50×15-40×15-30×15
Flat DB Flyes:
25×25
Single-arm Landmine Press:
45×20-20-20
Cable Crossovers:
60×15-15-15
Pushdowns:
50×25-25-25
OH Rope Extensions:
30×25-25-25
Dips:
×10
Bench Dips:
×20
Band Pull-Aparts/External Rotations:
red×25
red×25
red×25
Duration: 30 minutes
Cruised through this deload session. DE pulls felt great.
DE Conventional Deadlift:
135×10
225×5
315×2
335×2
355×2
375×2
395×2
415×2
315×2
GHRs:
×10-10-10
Seated Lat Row Machine:
100×15-15-15
Rope Lat Pushdowns:
40×20-20-20
Hammer Chins:
×10-10-10
Wide-grip Pulldowns (neutral grip):
120×15-15-15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
10/10. Good presses. Good deload. Mentally, was checked out, but still hit a push press PR. Finished presses with a nice rep-out at 155.
Strict Military Press:
45×30
95×10
115×10
135×5
185×3
235×1
265×1
295×4 (push press, PR)
155×35
Strict L-Laterals:
25×15-15-15
Rear Delt Flye Machine:
70×20-20-20
BB Curls:
65×20-20-20
Seated Bicep Curl Machine:
50×20-20-20
Plate Hammer Curls:
25×50
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 40 minutes
9/10. Back feeling pretty solid. Nice speed work on squats.
DE Squats (mix of low and high bar):
135×5
225×5
275×2
275×2
275×2
275×2
275×2
275×2
275×2
275×2
275×2
275×2
Lying Hamstring Curl:
150×13-6-6
Seated Leg Extension:
170×50-20-20
Shrugs (diff grip per pause):
405×20-20-20
Extra CG Pulldown:
250×20-6-6 (PR)
Cable Face Pulls:
200×35-12-12
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 40 minutes
10/10. Everything felt great today. Top single wasn’t a PR, but at least the consistency is there now.
Floor Presses (training max: 340):
135×10
135×10
155×10
185×5
205×5
255×5
290×3
325×1
350×1
370×1
335×4 (PR)
245×16
CG Bench Press:
285×5-3-3
Flat DB Squeeze Press:
100×13-5-3 (PR)
Flat DB Flyes:
60×25
Dips:
×20-12-10
Reverse Pushdowns:
40×120-50×75-60×25
Cable Crossovers:
130×20-9-7 (PR)
Lying DB Extensions:
25s ×30
Bench Dips:
×35
Band Pull-Aparts/External Rotations:
red×25
red×25
red×25
Duration: 70 minutes
9/10. Testing the back with some DE deads. Easy and felt solid. Felt some tightness still on GHRs so did not push them.
DE Conventional Deadlift:
135×5
225×3
315×2
315×2
315×2
315×2
315×2
SLDL:
225×20
GHRs:
×10
Lying Hamstring Curl:
75×25-20-15
Hammer Chins:
×22-10-12
Seated Lat Row Machine:
200×13-7-4
Straight-arm Lat Pushdowns:
200×14-8-6
Wide-grip Pulldowns (neutral grip, dropset with each set to failure):
250×7-150×11-100×35
Band Pull-Aparts / External Rotations:
red ×25
red ×25
red ×25
red ×25
Duration: 35 minutes
9/10. Nice pressing despite my back still not being 100%. Affected my reps/endurance on the seated strict presses.
Strict Military Press (training max: 280):
45×30
65×15
85×10
105×8
125×5
145×5
165×5
210×5
240×3
265×3 (PR)
285×4 (PR, push press)
Seated Strict Military Press (legs forward, no back support):
175×8-3-2
Strict L-Laterals:
50×15-8-10
Rear Delt Flye Machine:
140×13-7-8
BB Curls:
110×22-9-6
Preacher Curls:
85×18-8-6
Plate Hammer Curls:
45×55
OH Cable Curls:
27×26
Band Pull-Aparts / External Rotations:
red ×25
red ×25
red ×25
red ×25
Duration: 50 minutes
9/10. Good workout despite skipping squats (back tightness/fatigue from deads on Tuesday).
Seated Leg Extensions:
150×75-20-18
Lying Hamstring Curl:
150×11-5-4
Seated DB Shrugs:
100s ×50
Extra CG Pulldown:
250×17-10-7
Cable Face Pulls:
150×50-20-15
Seated Bicep Curl Machine:
100×50
Seated Bicep Curl Machine (reverse grip):
37×50
Band Pull-Aparts/External Rotations:
red ×25
red ×25
red ×25
red ×25
Duration: 30 minutes
10/10. Pressing feeling back to normal now that my stomach is better. Great energy, solid strength/endurance.
Floor Presses (training max: 340):
135×10
155×5
175×5
195×5
245×3
275×3
310×7 (PR)
235×15
CG Bench Press:
260×9-5-3
Flat DB Squeeze Press:
55×40-15-12
Flat DB Flyes:
55×20
Cable Crossovers:
120×20-8-7
Wide-grip Pushdowns:
80×70-30-25
OH Rope Extensions:
60×25-17-11
Bench Dips:
×32-20-15
Band Pull-Aparts:
red×25
red×25
red×25
red×25
Duration: 50 minutes