Deload.
Lying Hamstring Curl:
50×15-15-50
Seated Leg Extension:
105×15-15-50
DB Shrugs:
40×20-20-20
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: 15 minutes
Quick and easy deload.
Bench Press:
135×12-12-12
CG Bench Press:
135×12-12-12
Neutral Grip DB Bench Press:
30×15-15-15
Flat DB Flyes:
20×25-25-25
Single-arm Upright Cable Crossover:
30×15-15-15
Cable Crossovers:
20×25-25-25
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: 18 minutes
Fast speed pulls. Nice deload.
DE Deficit Conventional Deadlift (standing on 45 bumper):
135×5
225×5
315×2
315×2
315×2
315×2
DE Conventional Deadlift:
315×2
315×2
315×2
315×2
405×3
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):
120×10-110×10-100×10-90×10-80×10-70×10-60×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes
10/10. Deloading but decided to do some heavy push presses – strong double @ 315 for a nice PR.
Push Press:
45×50
75×10
95×10
115×5
135×10
185×3
235×1
265×1
295×1
315×2 (PR)
Strict L-Laterals:
30×15-15-15
Rear Laterals:
30×15-15-15
BB Curls:
65×20-20-20
Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×50
Plate Hammer Curls:
25×100
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
10/10. Achy hips, but what else is new. Squats were strong and pretty easy. No belt on regular squats.
Squats (low-bar, training max: 525):
135×10
225×5
315×5
395×5
445×3
500×3
ATG Zombie Front Squat:
225×3
315×3
365×3
Lying Hamstring Curl:
157×8-4-4
Seated Leg Extension (dropset):
325×10-305×10-285×10-185×10-165×10
DB Shrugs (dropset):
150×10-140×10-130×10-120×10-110×10-100×10-90×10-80×10-70×10-60×10-50×10-40×10-30×10
Extra CG Pulldown:
100×20-20-20
Rope Face Pulls:
30×20-20-20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes
8/10. No shoulder or elbow issues on floor presses, but I could not find the groove with them today.
Floor Presses (training max: 355):
135×25
155×10
175×10
195×5
225×5
265×5
300×3
335×1
355×1
365×1
335×4 (PR)
CG Bench Press (dropset):
135×10-155×10-175×10-195×10
Reverse-grip Bench Press (dropset):
195×10-175×10-155×10-135×10
Flat DB Squeeze Press (superset with neutral grip db bench):
50×10-10-10
Flat Neutral Grip DB Bench:
50×10-10-10
Flat DB Flyes:
30×10-10-10
Dips:
×10-15
Reverse Pushdowns:
60×30-30-30
OH Rope Extensions:
50×30-30
Cable Crossovers:
50×20-20-50
Bench Dips:
×15-15-15
Band Pull-Aparts/External Rotations:
red×25
red×25
red×25
Duration: 45 minutes
10/10. Strong pulls today – very fast and easy. GHRs are stronger than ever.
Conventional Deadlift (training max: 600):
135×5
225×5
315×3
450×3
510×3
570×5
SLDL:
500×3
500×3
500×3
GHRs (closer foot setting, 3/2):
×30×10×8 (PR)
Wide-grip Pulldowns (neutral grip):
150×10-10-10-10-10
Chest-supported Seated Lat Row:
214×12-7-6
Wide-grip Straight-arm Lat Pushdowns (strict form):
130×30-15-15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 45 minutes
10/10. OHs felt great. Strong, no shoulder or elbow issues.
Strict Military Press (training max: 295):
45×20
45×20
65×10
85×10
105×8
125×5
145×5
165×5
220×5
250×3
280×3 (PR)
300×3 (PR, push press)
195×10-6-5
Strict L-Laterals (dropset):
50×12-45×12-40×12-35×12-30×12
Rear Delt Flye Machine:
150×11-5-4
BB Curls:
125×15-10-10
Seated Curl Machine:
150×12-5-4
DB Hammer Curls (holding dbs together in front, dropset):
25s ×25-20s ×15-15s ×25
OH Cable Curls (dropset):
30×20-20×20-10×50
Band Pull-Aparts / External Rotations:
red ×25
red ×25
red ×25
Duration: 50 minutes
9/10. Squats were 1/10, assistance was 10/10. Lots of hip tightness and my core was burnt out. Shut squats down at my 2nd work set.
Squats (low-bar, parallel):
135×10
225×5
315×5
410×3
480×3
Lying Hamstring Curl (dropset, each to failure):
164×10-157×6-150×2-100×8-75×12-50×15
Seated Leg Extensions (dropset):
325-305-285-265-245-225-205-185-165-145-125-105-85-65-45-25×10
Wide-grip BB Rows (underhand):
225×10-10-10
DB Shrugs (dropset):
100s-90s-80s-70s-60s-50s-40s-30s-20s-10s ×15
Seated Cable Row (dropset):
150-140-130-120-110-100-90-80-70-60×10
Standing Single-leg Band Abduction:
red ×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes
10/10. Pretty easy floor presses. More in the tank on the top set, but didn’t want to push my shoulder too hard. Shoulder feeling better and better.
Floor Presses (training max: 355):
135×12
135×12
155×12
175×12
195×10
215×10
245×3
280×3
315×6
Reverse-grip Bench Press (‘dropset’):
135×15-155×15-175×15-195×15
Flat DB Squeeze Press:
55×50-25-25
Floor Flat DB Flyes:
35×25
Cable Crossovers (drop set):
120×20-70×20-50×20-30×60
Wide-grip Pushdowns:
80×50-40-30
OH Rope Extensions (low pulley position):
60×25-15-25
Bench Dips:
×30-15-15
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 45 minutes