Month: October 2021

Fast sessions. Skipped arms. Good presses.

Halos (holding plate):
25×20-20-20

Single-arm KB OH Press:
44×5-5-53×5-5-71×5-5-88×5-5
106×6-6

Ultra-wide BTN Press:
45×25-25

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
20×10
20×10

DB Reverse Front Lateral Raises:
20×10
20×10
20×10

Rear Laterals:
20×10
20×10
20×10

Arnold Presses:
20×10-10-10

Strict Side Laterals:
20×10-10-10

Front Plate Raises (to overhead):
45×10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 17 minutes

Solid squats this week. Heel lift in the shoes seems to really help the hip mobility.

ATG Squats (high-bar):
135×10
225×5
315×3
405×1
455×1
500×2
515×1

DB Bulgarian Split Squats:
120×10-10
120×10-10
120×10-10

Leg Extensions:
235-205-175-145-115-85-55-25×10

DB Shrugs:
150s ×10
150s ×10
150s ×20

CG Pulldowns:
250-220-190-160-130-100×5-70×10-50×15

Rope Face Pulls (pulling to chest, single rope):
200-170-140-110-80-50-30-200×12

Hanging Scapular Retractions:
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

Flat DB Flyes:
50×12-12-12-12

Flat DB Pullovers:
50×20

Floor KB Squeeze Press:
88×15-15-15-15-15

Incline DB Flyes:
50×10-10-10

Cable Crossovers:
70×15
90×12
110×10
150×12 (PR)

Seated Pec Flye Machine:
205-175-145-115-100-85-70-55-45-35-25×10

Floor Press:
135×10
185×5
235×5-5-5

Ultra-wide Bench Press:
45×20-135×15-15-30

Rope Pushdowns:
30×100

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

Booster+flu shot, so cruised after deads.

Conventional Deadlift (3-3-1 @ 650):
135×10
225×5
315×5
405×3
485×3
550×3
615×1

Deadlift:
405×5

BB Row (overhand, various widths):
225×10-10-10

Lying Hamstring Curl:
95×12-12-12

Seated Hamstring Curl:
95×12-12-12

Wide-grip Pulldowns:
100×15-15-15

Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
50×15
50×15
50×15

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

EZ Curls (various grips):
25×10-10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes

Halos (holding plate):
25×20-20-20

Standing Military Press:
45×10
65×10
95×10
135×10
185×5
235×5
235×5
135×10

Ultra-wide BTN Press:
45×15-15-15

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
20×10
20×10

DB Reverse Front Lateral Raises:
20×10
20×10
20×10

Rear Laterals:
20×10
20×10
20×10

Strict Side Laterals:
20×10-10-10

Front BB Raises (to overhead):
45×10-10-10

Cable Curls:
100-90-80-70-60-50-40-30-20-10×10

OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×10

Band Pull-Aparts:
×25-25-25-25

Duration: 44 minutes

Flat DB Flyes:
30×15
50×12
50×12
50×12

Flat DB Pullovers:
30×30

Incline DB Flyes:
40×12
40×12
40×12

KB Squeeze Press:
70×15
70×15
70×15

Incline KB Squeeze Press:
70×15
70×15

Cable Crossovers:
60×15
80×12
100×10
140×13 (PR)

Seated Pec Flye Machine:
205-175-145-115-95-65-50-20×10

Ultra-wide Bench Press:
135×15-15

V-bar Pushdowns:
50-40-30-20×25

Wide-grip Pushdowns:
50×10-10-10-10-10

Seated Tricep Pushdown Machine:
50×100

Band Pull-Aparts:
×25-25-25-25

Duration: 41 minutes

No failure sets (resting cns), or curls (elbow).

Conventional Deadlift (3’s @ 650):
135×10
225×5
315×3
455×3
520×3
585×4

Deadlift:
315×6-6-6

BB Row (various grips overhand):
225×8-8-8

Lying Hamstring Curl:
90×12-12-12

Seated Hamstring Curl:
95×12-12-12

Seated Calf Raise:
95×50-50×50

Lat Pulldown Machine:
110×15-15-15

Rope Face Pulls (two ropes, #18):
100×15-15-15

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

Band Pull-Aparts:
×25-25-25-25

Duration: 48 minutes

Halos (holding plate):
25×30

Single-arm KB OH Press:
71×5-5
88×5-5
106×6-6

Ultra-wide BTN Press:
45×25-25

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10

Rear Laterals:
20×10
25×10
30×10

DB Reverse Front Lateral Raises:
20×10
25×10
30×10 (PR)

Front BB Raises (to overhead, locked arms):
65×10f-5f-4f

Strict Side Laterals:
30×11f-5f-4f

Cable Curls:
150×16f-6f-4f

OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12

Bench Dips:
×25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes