10/31 – Chest/Tris – Deload

Deload

Neutral Grip DB Bench Press:
20×25-25-25

DB Squeeze Press:
20×25-25-25

Flat DB Flyes:
20×25-25-25

Cable Crossovers:
30×25-25-25-25-25

Single-arm Upright Cable Crossover:
20×10-10-10

Pec Flye Machine (drop set):
100-75-50×25

JM Press:
45×20-20-20-20-20

Single-arm OH DB Extensions:
15×15-15-15

OH DB Extensions:
55×15-15-15

Rope Pushdowns:
50×25-25-25

Single-arm Reverse Pushdowns:
10×20-20-20

BTB Pushdowns:
50×25-25-25

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

Duration: 40 minutes

10/29 – Deadlift – DE/Deload

Deloading.

DE Conventional Deadlift:
315×3
315×3
315×3
315×3
315×3
315×3

Lying Hamstring Curls:
50×15-15-15-15-15

Seated Lat Row Machine (dropset):
100-87-75-62-50×15

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls (two ropes):
30×20-20-20

Overhand Pulldowns:
70×20-20-20-20

CG Pulldowns (dropset):
100-90-80-70-60-50-40×10

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

Duration: 30 minutes

10/28 – Press – Deload

Nice deload workout.

Seated DB Press:
20×15-15-15-15-15

Strict Military Press:
135×10-10-10

Strict Laterals:
20×15-15-15

Rear Laterals:
20×15-15-15

Single arm DB Curls (holding opposite arm in concentric position):
20×15-15-15-15×15-15

Plate Hammer Curls:
25×50

DB Hammer Curls:
20×25-15×25

Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×15

OH Cable Curls:
13×50

DB Forearm Curls:
20×15
20×15
20×15

Reverse DB Forearm Curls:
20×15
20×15
20×15

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

Duration: 25 minutes

10/25 – Squat – 5/3/1

8/10. Good squats but didn’t push front squats as much as I would have liked due to my hip flaring up a bit.

Squats (low-bar, training max: 545):
135×10
225×5
315×5
410×3
465×3
520×3

ATG Zombie Front Squat:
225×3
315×3
225×3
225×3

Shrugs:
315×5
405×5
495×5
585×5
675×5
585×5-495×5-405×5-315×5

Seated Leg Extension (dropset, each rep held @ top):
325-305-285-265-245-225-205-185-165-145-125×5

Rope Face Pulls (dropset, two ropes):
50×-40-30×15-20×30

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

Duration: 55 minutes

10/24 – Chest/Tricep

Shoulder is still not having any barbell/db pressing without my elbows being completely tucked. Tried some cg and regular bench with the Slingshot but that was even worse than without.

Flat DB Squeeze Press (superset with neutral grip db bench):
25×10-45×10-65×10

DB Neutral Grip Press:
25×10-45×10-65×10

DB Floor Press:
65×10

DB Bench:
20×25-25-25

CG Bench:
135×10
185×10

Flat DB Flyes:
20×25-25-25

Dips:
×10

Reverse Pushdowns:
60×12-80×12-100×12-120×12-140×12-80×12

Single-arm Reverse Pushdowns:
20×10-20×10-20×10

V-bar Pushdowns:
60×12-80×12-100×12-120×12-140×12-80×12

OH DB Extensions:
55×15-15-75×15

Single-arm OH DB Extensions:
15×15-15-15

Cable Crossovers:
30×25-25-25-25-25

Upright Single-arm Cable Crossovers:
20×10-10-10

Bench Dips:
×15-15-15

DB Forearm Curls (no concentric, slow negatives):
40×10
20×10
20×10

Reverse DB Forearm Curls (slow negatives):
20×10
20×10
20×10

Band Pull-Aparts/External Rotations:
red×25
red×25
red×25

Duration: 60 minutes

10/22 – Deadlift – ME

9/10. Good pulls today despite being worn out and sore.

Conventional Deadlift (training max: 625):
135×10
225×5
315×3
405×1
470×1
530×1
590×2

DE Deadlift:
335×2
335×2
335×2
335×2
335×2
335×2

SLDL:
335×3
355×3
375×3
395×3
415×3

GHRs (closer foot setting, 2/2):
×10-10-10

Wide-grip Pulldowns (neutral grip, various planes):
160×10-10-10-10-10

Chest-supported Seated Lat Row:
100×10-10-10

Rope Face Pulls (two ropes):
40×25-25-25

Straight-arm Lat Pushdowns (strict):
100-90-80-70-60-50×15

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

Duration: 55 minutes

10/21 – Press – 5/3/1

10/10. Good presses. No shoulder or elbow issues.

Strict Military Press (training max: 295):
45×20
45×20
75×12
105×10
135×8
165×5
220×5
250×3
280×5

Strict Laterals (dropset):
55×10-50×10-45×10-40×10-35×10-30×10-25×10-20×10

Rear Delt Flye Machine (dropset):
150×6-130×6-110×6-90×6-70×6-50×6-30×15

Plate Hammer Curls (slow negatives):
45 ×20-12-12

OH Cable Curls (dropset):
30×10-27×10-23×10-20×10-17×10-13×10-10×10

DB Forearm Curls (no concentric, slow negatives):
40×10
40×10
15×10

Reverse DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10

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

Duration: 45 minutes

10/18 – Squat – 3’s

8/10. Decent squats.

Lying Hip Bridges:
135×10-10-10

Squats (beltless low bar, training max: 545):
135×10
225×5
315×5
380×3
435×3
495×4

Lying Hamstring Curl:
157×15-8-6

Seated Leg Extensions (dropset):
130-110-90-70-50×35

DB Shrugs:
90s ×25-25-25

Rope Face-Pulls (two ropes, dropset):
100×10-90×10-80×10-70×10-60×10-50×10-40×10-30×10-20×10-10×10

CG Pulldown:
100×10-10-10-10-10

Cable Curls (various grips):
40×12-50×12-60×12-12-12

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

Duration: 50 minutes

10/17 – Floor Press – 3’s

8/10. Good session, but my left shoulder still does not want to have anything to do with pressing in any plane where my elbows aren’t tucked in.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
35×15-15
45×12-12
55×10-10

Flat DB Bench:
35×10
45×10
55×10
80×5

Incline DB Bench (drop set):
55×15-45×15-35×15

Flat DB Flyes:
15×10-10-10-10-10

Incline DB Flyes:
15×10-10-10

Cable Crossovers:
30×25-25-25-25-25

Wide-grip Pushdowns:
80×25-25-25

Rope Pushdowns:
80×25-25-25-60×25-40×25

Bench Dips:
×20-20-20

Single-arm Underhand Pushdowns:
20×10-10-10

DB Forearm Curls (no concentric, slow negatives):
20×10
30×10
30×10

Reverse DB Forearm Curls (no concentric, slow negatives):
20×10
15×10
15×10

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

Duration: 45 minutes

10/15 – Deadlift – 3’s

9/10. Sore as hell but pulls went well. Fast and smooth.

Conventional Deadlift (training max: 625):
135×10
225×5
315×3
440×3
500×3
565×3

DE Elevated SLDL (standing on 45lb bumper, 30s rests):
315×5
315×5
315×5

GHRs (2/2 foot position):
×15-8-6

Rope Face Pulls (two ropes for wider pull):
50×25-25-25-25

Wide-grip Strict Straight-arm Lat Pushdowns (old pulldown stack):
75×15-6-6

Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5

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

Duration: 35 minutes