Month: December 2019

12/31 – Deadlift – ME/Deload

9/10. Pretty good session to end the year. Really wanted that 660 deadlift but missed it at my knees. That will fall soon enough.

Conventional Deadlift:
135×10
135×10
225×5
315×3
405×2
495×1
585×1
625×1
660×0.5
495×5

Lying Hamstring Curls:
50×15-15-15

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: 50 minutes

12/30 – Press – ME/Deload

9/10. Decided to push overheads hard to end the year. Push presses are still feeling disconnected and off, but managed a new strict single press PR, which I cannot complain about.

Strict Military Press / Push Press:
45×20
45×20
75×12
105×10
135×8
165×5
195×3
235×1 (push press)
265×1 (push press)
295×1 (push press)
315×2 (push press)
300×2 (PR, first rep strict, second rep push press)
235×13 (PR)

Strict Laterals:
20×15-15-15

Rear Laterals:
20×15-15-15

Single arm DB Curls (holding opposite arm in concentric position):
10×15-15-15-15-15

Plate Hammer Curls:
25×100

DB Hammer Curls:
20×15-25×15-15

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

OH Cable Curls:
13×50

DB Forearm Curls:
15×15
15×15
15×15

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

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

Duration: 60 minutes

12/20 – Squat – 5/3/1

7/10. I can tell my CNS is pretty much done and ready for a holiday break. Squats weren’t terrible, just felt tired.  Cruised on assistance.

Lying Hip Bridges:
135×10
225×10
315×15

Squats (low-bar, wide-stance, training max: 555):
135×10
225×10
315×5
415×3
475×3
525×3

Shrugs:
405×10
495×10
495×10
405×10

Seated Leg Extension (dropset):
325-305-285-265-245-225-205-185-165-145-125-105-85×5-65×25

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

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

Hammer Chins:
bw ×10

Hanging Scapular Retractions:
bw ×10
bw ×10

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

Duration: 55 minutes

12/19 – Chest/Tricep

9/10. Shoulder/elbow feeling good. Pushing flat db bench a bit more. 140’s felt pretty easy until my shoulder stabilizers called it a day. Should be able to hit the 150’s soon.

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

Flat DB Bench:
65×10
90×10
110×5
130×5
140×3
120×10

Flat DB Flyes:
25×25-25-25

Cable Crossovers (dropset, pulley height changed each drop):
30×15-15-15-15-15-15-15-15

Pec Flye Machine (dropset):
100-90-80-70-60-50×10

Reverse Pushdowns (dropset):
60-50-40-30-20×15

Pushdowns (dropset):
60-50-40-30-20×20

Band Kickbacks:
red ×20-20-20

DB Forearm Curls (no concentric, extra slow negatives to failure):
60×5
50×5
40×10

Reverse BB Forearm Curls:
25×30
25×15
25×15

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

Duration: 50 minutes

12/18 – Arms

All exercises done back-to-back, 90s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  1 count):
40s ×20
40s ×20
40s ×20
40s ×30

Cable Curls:
80×20
80×20
60×20 (wide-grip drag curl)
40×30 (reverse grip)

V-bar Pushdown:
80×20
100×20
100×20
120×30

Underhand Pushdown:
80×20
80×20
60×20 (close grip)
60×30-40×30-20×40 (close grip, dropset)

Duration: 17 minutes

12/17 – Deadlift – ME

7/10. Did the target weight for deads but they were slow and lackluster. Definitely wanted to go heavier, but no energy and stomach is a mess from antibiotics still.

Conventional Deadlift (training max: 635):
135×10
135×10
225×5
315×3
405×1
475×1
545×1
605×1
605×1

DE Deadlift (various stance widths):
315×2
315×2
315×2
315×2
315×2

DB SLDL:
130s ×5
130s ×5
130s ×5

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: 50 minutes

12/16 – Press – 5/3/1

7/10. Pressing was OK. No pain or discomfort at all. Energy level really low from bronchitis antibiotics. Still got what I needed to do done. Was hoping for heavier push presses but just wasn’t in the cards today.

Strict Military Press (training max: 305):
45×20
45×20
75×12
105×10
135×8
165×5
230×5
260×3
290×2

Push Press:
310×1
290×2
290×3

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

Rear Delt Flye Machine (dropset, slow negatives):
100-90-80-70-60-50-40-30-20-10×6

Plate Hammer Curls (slow negatives):
45×25-12-12

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

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

Reverse DB Forearm Curls:
5×50
5×30
5×15

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

Duration: 50 minutes

12/13 – Squat – 3’s

10/10. Great squats today. Top set was easy, and fast.

Lying Hip Bridges:
135×10-10
225×10-10

Squats (beltless low bar, narrow stance, training max: 555):
135×10
225×5
315×5
390×3
445×3
500×5

DE SSB Squats (15-30s rests):
250×3
260×3
260×3
260×3
260×5

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

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

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

CG Pulldown:
100×10-10-10-10-10

Cable Curls:
80-70-60-50-40-30-20-10×12

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

Duration: 50 minutes

12/12 – Chest/Tris

9/10. DB Bench feeling solid. 130’s felt decent.

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

Flat DB Bench:
35×5
45×5
55×5
100×5
120×5
130×8

Incline DB Bench (drop set):
55-45-35-25-15×15

Flat DB Flyes:
15×15-15-15-15-15

Incline DB Flyes:
15×15-15-15

Cable Crossovers (high to low pulley positions, dropset):
30×25-25-25-25-25

Wide-grip Pushdowns:
80×25-25-25

Rope Pushdowns (each set to failure):
80×35-15-9-60×12-40×15

DB Forearm Curls (no concentric, extremely long negatives  with last few reps failing):
40×10

Reverse DB Forearm Curls:
10×35
5×32
5×30

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

Duration: 45 minutes

12/11 – Arms

All exercises done back-to-back, 90s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  1 count):
40s ×20
40s ×20
40s ×20
40s ×30

Cable Curls:
100×20
80×20
80×20 (wide-grip)
40×30 (reverse grip)

V-bar Pushdown:
100×20
80×20
80×20
80×30

Single-arm Underhand Pushdown:
20×20
20×20
20×20
20×50 (alternating arms every 10 reps)

Duration: 17 minutes