Month: October 2020

Nice shoulder blast at home. Crazy how easy pressing with the kettlebells has gotten.

@ home
Strict Single-arm OH KB Press:
53×10
53×10
72×10
72×10
88×10 (PR)
88×10 (PR)
72×10
72×10
53×10
53×10

Standing Military Press (dowel):
blue ×6
blue ×6
blue ×12 (PR)

Ultra-wide BTN Standing Military Press (dowel):
purple ×12
purple ×12
purple ×20

Side Laterals (superset with rear laterals):
reds ×10
reds ×10
reds ×10

Rear Laterals:
reds ×10
reds ×10
reds ×10

Front Lateral Raises (dowel):
reds ×10
reds ×10
reds ×10

Band Curls (dowel, close, wide grips, reverse):
green ×12-12-12
green ×12-12-12
green ×12-12-12

BTB Pushdowns:
purple ×20-20-20

Pushdowns:
purple ×20-20-20

Reverse Pushdowns:
red ×20-20-20

Band Forearm Curl (dowel):
doubled reds ×50

Reverse Band Forearm Curls (dowel):
reds ×50

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

Duration: 30 minutes

Squats were easy, but wide stance still murder the hips, after all this time.

Squats (feet together – shoulder-width  – wide-stance):
225×4-4-4
275×4-4-4
315×4-4-4

Single-leg Extensions:
65×12
65×12
65×12
65×12
65×12
65×12
110×20 (both legs – toes out)
110×20 (both legs – neutral)
110×20 (both legs – toes in)

Wide-grip Shrugs:
235×10
235×10
235×10
235×10
235×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
110×15
130×15
150×15

Pulldowns (overhand grip):
160×10
160×10
160×10

Wide-grip Hammer Chins:
×12
×12
×12

Hanging Scapular Retractions:
×12
×12
×12

Lying Leg Lifts:
×25
×25

V-Sit Crunches:
×25
×25

Crunches:
×25
×25

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

Duration: 39 minutes

Pressing feeling nice.

KB Squeeze Presses (holding kb like a ball and pressing):
62×30
71×20
88×20
106×20-20-30
88×25
71×25
62×30

Incline Bench Press:
135×10
155×10
175×10
195×10
215×10

CG Bench Press:
135×10
155×10
175×10
195×10-175×10-155×10-135×10

JM Press:
45×20
65×20
65×20
75×20

Flat DB Flyes:
45×15-15-15

Cable Crossovers (low, high):
90×15-50×15
90×15-50×15
90×15-50×15
90×15-50×15

Rope Pushdowns:
60-70-80-90-100×15

Seated Tricep Pushdown Machine:
140-170-200-230-140×10

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

Duration: 55 minutes

Solid.

SLDL (superset with deads):
225×10
275×10
325×10

Deadlift:
225×10
275×10
325×10

BB Row (underhand):
190×10
190×10
190×10
190×10
190×10

Hang Power Cleans:
190×5
190×5
190×5

BTB Shrugs:
245×10
245×10
245×10
245×10
245×10

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
60×12
70×12
80×12

BTN Pulldowns:
130×12
150×12
170×12

CG Pulldowns (superset with pushdowns):
250×5
250×5
250×5
250×5
250×5

Rope Lat Pushdowns (strict form):
80×12
80×12
80×12
80×12
80×12

Seated Hamstring Curl:
115×12
115×12
115×12

Lying Hamstring Curl:
80×12
100×12
120×12

Standing Cable Curls (shoulder width – close grip – v-bar-grip, different grip each dropset):
70×12-12-12
70×12-12-12
70×12-12-12
80×12-12-20

Hanging Leg Raise (superset with knee raises):
×15
×15

Hanging KneeRaise:
×15
×15

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

Duration: 62 minutes