DE Deads still going well. ~30s rests. Knee doesn’t seem to mind the fast pulls or leg press.
Conventional Deadlift (70%):
135×10
225×3
315×2
405×2
405×2
405×2
405×2
405×2
405×2
405×2
405×3
Leg Press (higher stance):
540×10
630×10
720×10
810×10
900×10
990×10
Seated Leg Extension:
70×15
85×15
100×15
Weighted Decline Situps:
+25×10
+45×10
+53×15
Band Pull-Aparts:
×25-25-25-25-25
Duration: 45 minutes
Elbow aside, easy presses.
Bench Press (70%, ring finger on outer rings, reps paused):
135×10
165×3
195×3
220×3
220×3
220×3
220×3
220×3
220×3
220×3
220×3
135×20 (reverse grip)
Seated Shoulder Press Machine:
70×12
85×12
100×12
115×12
Seated Tricep Pushdown Machine:
235×25 (PR)
235×15f
235×12f
Hanging Scapular Retractions:
×10
×10 (arched chest)
×10
×10 (arched chest)
×8-8 (one-arm, supported by green band)
×8-8 (one-arm, supported by green band)
Rear Delt Cable Extensions:
20×25-25
Hammer Curls:
40s ×10
60s ×10
85s ×8
Band Pull-Aparts:
×25-25-25-25-25
Duration: 45 minutes
Good accessory work.
Wide Neutral-grip Pulldowns:
150×12
200×10
250×6
250×6
250×6
DB Shrugs:
150s ×10
150s ×10
150s ×10
150s ×10
Seated Cable Row:
250×6
250×6
250×6
Preacher Curls:
45×12
65×12
85×10
105×8
105×8
Incline DB Curls:
30×12
30×12
30×12
30×12
Cable Drag Curls:
150×10
200×6
150×10
Duration: 35 minutes
Pretty decent pulls. Fairly certain these deads are a PR from this height/deficit.
Deficit Conventional Deadlift (standing on 3.25″ bumper plates):
135×10
225×5
315×3
405×2
455×1
505×1
515×2 (PR)
465×2
SLDLs:
315×5
345×5
375×5
45-degree Hypers:
+45×10
+45×10
+45×10
+45×10
+45×10
Lying Hamstring Curls:
60×10
60×10
60×10
60×10
60×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 45 minutes
CG Bench was easy but elbow was complaining a ton – going to have to go back to resting pressing movements for a few weeks after this week.
CG Bench Press (paused reps):
135×12
155×3
185×3
235×3
255×1
275×1
245×2
Incline DB Bench:
60×12
60×12
60×12
60×12
60×12
Incline DB Bench (neutral grip):
60×20
DB Rows:
100×8-8
100×8-8
100×8-8
100×8-8
100×8-8
V-bar Pushdowns:
60×15
60×15
60×15
60×15
60×15
Side Laterals:
20×20
30×15
40×12
Band Pull-Aparts:
×25-25-25-25-25
Duration: 45 minutes
DE deads feeling fast; slightly longer rests (30-60s between sets). Second time doing leg press in years and still moving really easily.
Conventional Deadlift (65%):
135×10
225×3
370×2
370×2
370×2
370×2
370×2
370×2
370×2
370×2
370×2
370×3
Leg Press (higher stance):
540×10
630×10
720×10
810×10
900×12
Seated Leg Extension:
70×15
80×15
95×15
Weighted Decline Situps:
+25×10
+35×10
+45×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 45 minutes
DE work feeling pretty good. Not too many complaints from the elbow.
Bench Press (65%, ring finger on outer rings):
135×10
165×3
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×3
Seated DB Press:
40s ×8
50s ×8
60s ×8
70s ×8
Seated Tricep Pushdown Machine:
235×23f (PR)
235×13f
235×10f
CG Pulldowns:
200×20
200×15
200×15
Hammer Curls:
40s ×10
60s ×10
80s ×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 35 minutes
Can feel accessory work getting stronger.
Wide Neutral-grip Pulldowns:
150×12
200×10
230×8
250×5
250×6
DB Shrugs:
150s ×10
150s ×10
150s ×10
150s ×10
Seated Cable Row:
250×5
250×5
250×6
Preacher Curls:
45×12
65×12
85×12
105×10
125×5
Incline DB Curls:
30×12
30×12
30×12
30×12
BB Drag Curls:
65×10
85×10
105×10
Duration: 40 minutes
Intense, and exhausting. I hate elevated conventional deads at this height (couple inches below knee), as it is pretty much the worst starting point for my leverages. Pulls were decent despite.
Elevated Conventional Deadlift (plates elevated 6.5″):
135×10
225×5
315×3
405×2
495×1
545×1
595×1
635×1
570×3
RDL:
315×5
315×5
365×5
45-degree Hypers:
bw ×10
+44×10
+44×10
+44×10
+44×10
Lying Hamstring Curls:
50×10
50×10
50×10
50×10
50×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 50 minutes
Could definitely go heavier on incline, but trying not to push elbow too much.
Incline Bench Press (ring finger on outer rings):
135×12
165×3
195×3
235×3
265×1
295×1
265×3
Flat DB Bench:
60×12
60×12 (alternating press)
60×12
60×12 (alternating press)
60×12 (paused reps)
T-bar Row (using narrow pulldown handle):
180×12
225×10
225×10
225×10
270×8
Incline EZ Tricep Extension:
25×15
25×15
45×15
45×15
45×20
Side Laterals:
20×20
20×20
20×20
Band Pull-Aparts:
×25-25-25-25-25
Duration: 45 minutes