ME squats went decent – heaviest I’ve gone without wraps in possibly ever?
Squats (low bar):
135×10
225×5
315×3
405×2
495×1
545×2
Squats (high bar):
545×2
495×2
Lying Hamstring Curl:
50×15-15-15
Seated Leg Extension:
105×15-15-15
DB Shrugs:
50×75
BTN Pulldowns (neutral grip):
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:
25×25-25-25
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 45 minutes
Shoulder not liking pressing at all.
Incline Bench Press:
135×12-12-12
Decline Bench Press:
135×12-12-12
Neutral Grip DB Bench Press:
25×15-15-15-15-15
Flat DB Flyes:
25×15-15-15-15-15
Single-arm Upright Cable Crossover:
30×15-15-15-20×15-15
Cable Crossovers:
20×20-20-20
Pushdowns:
50×25-25-25
Reverse Pushdowns:
50×25-25-25
OH Rope Extensions:
30×25-25-25
BTB Pushdowns:
50×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 30 minutes
Decent ME pulls.
Deadlift:
135×5
225×5
315×3
405×2
495×1
585×1
635×1
635×2
GHRs (setting: 3/2):
×10-10-10
Seated Lat Row Machine (dropset):
100×15-87×15-75×15-62×15-50×15
Rope Lat Pushdowns:
40×20-20-20-20-20
Overhand Pulldowns:
70×20-20-20
Seated Cable Rows (dropset):
110×15-100×15-90×15-80×15-70×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
Deloading again this week.
Standing DB Press (dropset):
20×15-30×15-40×15-50×15-40×15-30×15-20×15
Strict L-Laterals:
15×20-20-20-20-20
Rear Laterals:
20×15-15-15-15-15
BB Curls:
65×20-20-20
Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×15
Plate Hammer Curls:
25×75
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 20 minutes
deload.
DE Squats (low bar/high bar mix, atg):
225×5
225×5
225×5
225×5
225×5
315×5
Lying Hamstring Curl:
50×15-15-50
Seated Leg Extension:
105×15-15-50
Shrugs (varying grips):
225×20-20-20
Pulldowns (varying grips):
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:
25×25-25-25
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
Easy deload.
Bench Press:
135×12-12-12-12-12
CG Bench Press:
135×15-15-15
Neutral Grip DB Bench Press:
35×15-15-15-20×15-15
Flat DB Flyes:
20×25-25-25
Single-arm Landmine Press:
+25×15-15-15
Single-arm Upright Cable Crossover:
40×15-15-15-20×15-15
Cable Crossovers:
20×25-25
Pushdowns:
50×25-25-25
OH Rope Extensions:
30×25-25-25
BTB Pushdowns:
60×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 30 minutes
Nice elevated speed pulls.
Deficit Conventional Deadlift (standing on 45 bumper):
135×5
225×5
315×2
315×2
315×2
315×2
315×2
315×2
315×2
315×2
GHRs (setting: 3/2):
×10-10-10
Seated Lat Row Machine (dropset):
100×15-87×15-75×15-62×15-50×15
Rope Lat Pushdowns:
40×20-20-20
Overhand Pulldowns:
70×20-20-20
Wide-grip Pulldowns (neutral grip, dropset):
120×10-110×10-100×10-90×10-80×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes
Deloading.
Standing DB Press (dropset):
35×15-55×15-45×15-35×15
Strict L-Laterals:
15×30-30-30
Rear Delt Flye Machine (dropset):
70×20-60×20-50×20-40×20-30×20
BB Curls:
65×20-20-20
Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×15
Plate Hammer Curls:
25×75
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 20 minutes
10/10. Hips were achy, but pushed that aside and had a great squat session. Def more than 585 in the tank.
Squats (low-bar):
135×10
225×5
315×5
405×3
495×1
585×1
545×3
ATG Zombie Front Squat:
225×3
315×2
365×1
405×1
Lying Hamstring Curl:
157×8-5-3
Seated Leg Extension (dropset):
310×10-290×10-270×10-170×10-150×10
DB Shrugs (dropset):
100×10-90×10-80×10-70×10-60×10-50×10-40×10-30×10-20×10-150×10
Extra CG Pulldown:
100×20-20-20
Single-arm Pulldown:
30×20-20-20
Rope Cable Hammer Curls:
30×20-20-20
Single-arm Cable Curls:
20×20-20-20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 60 minutes
8/10. Decent strength but shoulder was really feeling out of sorts today. A few weeks of light work is needed. Cruised through assistance work.
Floor Presses (training max: 350):
135×25
155×10
175×10
195×10
215×5
265×5
300×3
335×1
355×1
CG Bench Press (dropset):
135×10-155×10-175×10
Reverse-grip Bench Press (dropset):
175×10-155×10-135×10
Flat DB Squeeze Press:
50×10-10-10
Flat DB Flyes:
30×10-10-10
Dips:
×10-10
Reverse Pushdowns:
60×30-30-30
OH Rope Extensions:
50×30-20
Cable Crossovers:
50×20-20-20
Bench Dips:
×15-15-15
Band Pull-Aparts/External Rotations:
red×25
red×25
red×25
Duration: 45 minutes