5/28 – Shoulders/Arms – Deload

OH DB Press:
40×20-20-20

Single-arm OH KB Press:
44×12-12-12-12-12-12

Ultra-wide BTN Standing Military Press:
45×15-15-15

Cable Side Laterals (superset with rear laterals):
10×12
10×12
10×12

Cable Rear Laterals:
10×12
10×12
10×12

Cable Front Lateral Raises:
10×12
10×12
10×12

EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×15-15-15

V-bar Pushdowns:
20×50

OH Rope Extensions:
20×50

Seated Tricep Pushdown Machine:
50×100

Band Pull-Aparts:
×25-25-25-25

Duration: 24 minutes

5/26 – Arms – Deload

Exercises superset.

Preacher Curls:
25×20
25×20
25×20
25×20
25×30

Wide-grip Preacher Curls:
25×20
25×20
25×20
25×20
25×30

DB Preacher Hammer Curls:
10×20
10×20
10×20
10×20
10×30

V-bar Pushdowns:
30×20
30×20
30×20
30×20
30×30

Wide Rope Pushdowns:
30×20
30×20
30×20
30×20
30×30

Duration: 14 minutes

5/25 – Push – Deload

Flat DB Bench:
50×20-20-20

Flat DB Flyes:
15×20-20-20

Incline DB Bench:
25×20-20-20-20-20

Incline DB Flyes:
15×20-20-20-20-20

Flat DB Pullovers:
15×15-15-15

CG Bench Press:
95×20-20-20-20-20

JM Press:
45×20-20-20

BB Skullcrushers:
45×20-20-20

Rope Pushdowns:
30×20-20-20

Underhand Wide-grip Pushdowns:
30×20-20-20

Band Pull-Aparts:
×25-25-25-25

Duration: 31 minutes

5/24 – Pull – Deload

Deadlift:
225×30

Conventional Deadlift:
225×30

Seated Calf Raises:
45×50
45×15 (long pause @ hold reps)

BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10

Shrugs:
135×20
135×20
135×20

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Rope Face Pulls (two ropes, #18):
50×15-15-15

BTN Pulldowns:
80×15-15-15

CG Pulldowns:
80×15-15-15

Rope Lat Pushdowns (two ropes, strict form):
50×15-15-15

Standing EZ Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 37 minutes

5/21 – Shoulders/Arms

DB Side Laterals (superset with rear laterals):
20×12
30×12
40×12

DB Rear Laterals:
20×12
30×12
40×12

DB Front Lateral Raises:
20×12
30×12
40×12

Ultra-wide BTN Standing Military Press:
45×12
65×12
85×12
105×12-65×20

Standing Military Press:
135×10
185×5
235×5
255×1 (push)
275×1 (push)
235×5

Single-arm OH KB Press:
62×5-5
88×5-5
106×5-5

DB Press:
70×10-10-10-40×15-25×20

EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×12-12-12

Pushdowns:
50×50
50×50
50×50

Reverse Pushdowns:
50×50
50×50
50×50

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

5/20 – Quads/Back

Squats (5-3-1 @ 480, wraps @ 495+):
135×10
225×5
360×5
410×3
455×1
495×1
535×2

ATG Zombie Front Squats:
225×3
315×3
365×2

Leg Extensions:
235×10-10-10-10
115×10-10-10-10

Lying Incline DB Row:
40s ×12
60s ×12-12-12-12

Hanging Scapular Retractions:
×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 55 minutes

5/19 – Arms/Chest

BB Preacher Curls (narrow):
45×20
45×20
45×20
45×20
45×30

BB Preacher Curls (wide):
45×20
45×20
45×20
45×20
45×30

V-bar Pushdowns:
50×20
50×20
50×20
50×20
50×30

OH V-bar Extensions:
50×20
50×20
50×20
50×20
50×30

Decline Bench Press:
135×10
185×10
235×10
285×10
305-285-235-185×10

Duration: 26 minutes

5/18 – Push

BB pressing still feeling pretty solid. We will see how it continues. All pressing sets done with less than 30s rest between sets.

Flat DB Flyes:
35×20-55×10-10-10

Flat DB Pullovers:
55×10-10-10

Bench:
135×20
185×10
235×10
285×5
315×5
335×5
285×5
235×5
185×10

Incline Bench:
135×10
185×10
235×5
285×3
235×5
185×10
135×10

Incline DB Flyes:
35×20-20-20

DE CG Bench Press:
135×12-12-12-185×12-12

JM Press:
45-65-85-105-85-65×10

Pushdowns:
70-30×25

Reverse Pushdowns:
50-20×25

Seated Tricep Pushdown Machine:
100-50×25

Band Pull-Aparts:
×25-25-25-25

Duration: 49 minutes

5/17 – Pull

Been having some tightness in my low back since last week so I didn’t push pulls too hard. Easy 5 reps @ 585.

Deadlift (5-3-1 @ 610):
135×10
225×5
315×5
455×5
520×3
585×5

Conventional Deadlift:
495×3  (paused reps)

BB Row (overhand, various widths):
225×6-6-6-6

Shrugs:
225×20
225×20
225×20 (btb)

Lying Hamstring Curl:
90×12-12-12

GHRs (4-2):
×12-12-12

Seated Hamstring Curl:
95×12-12-12

BTN Pulldowns:
230×6
250×4
250×5

CG Pulldowns:
250×6
250×6
250×8

Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×15
100×15
100×15

Straight-bar Lat Pushdowns (strict form):
100×15
100×15
100×15

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes