1/31 – Squat – ME

First heavy narrow stance/high-bar squats since last Feb and they felt great. 505/525 were pretty smooth.

Lying Hamstring Curls:
80×12-12
100×12-12
120×15

Squats (high-bar, parallel):
135×12
225×5
315×3
365×1
405×1
455×1
505×2
525×2
475×3

RDL:
325×5
375×5
425×5

GMs (straight leg):
135×10
185×10
205×10

45-degree Hypers:
+140×10
+140×10
+140×10

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

1/30 – Bench – ME

Battling a sinus infection and taking it easy on the pec, so I did not do any ME work. Probably will cruise this week and do this week’s ME work next week.

OH KB Extensions:
25×30

KB Halos:
25×40

Pushdowns:
30×50

Floor Press:
45×20
45×20
135×10
135×10
135×10

Single-arm Cable Flyes (pulley @ shoulder level):
20×20
20×20
20×20

Seated Chest Flye Machine:
50×20-20-20

V-bar Pushdowns:
50×10
100×10
150×10
200×10-100×10

Lying Tricep Extensions:
25×15
45×15
65×15
85×15-65×15-45×15

JM Press:
45×20-20-20

Seated Cable Row (wide, neutral grip):
100×10
150×10
200×10
250×10
260×10-150×10-100×10

KB Side Laterals * KB Side Laterals * KB Rear Laterals(kb held straight out):
20×10*10*10
20×10*10*10
20×10*10*10

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

1/27 – Squat/Deadlift/Core

Good session but I was dragging ass the entire time.

Single-leg Seated Leg Extension:
50×10-10-10-10-10-10-10-10

Seated Leg Extension:
50×40

KB Goblet Squat (heels on 25# bumper):
106×10
106×10
106×15

KB OH Squats (heels on 25# bumper):
44s ×10
44s ×10
44s ×10

Squats (high-bar, “70%”):
135×10
225×5
300×2
300×2
300×2
300×2

Conventional Deadlift (70%):
135×10
225×3
315×2
435×2
435×2
435×2
435×2

KB Suitcase Carry:
106× long hallway
106× long hallway

KB Farmer’s Walk
106s × long hallway
106s × long hallway

DB Shrugs:
150s ×25-100s ×25

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes

1/26 – Bench – DE

Skipped bench work (pec). Did some extra shoulder presses.

OH KB Extensions:
25×30

KB Halos:
25×40

KB Squeeze Press:
25×30

CG Bench Press:
45×50

Seated Shoulder Press Machine:
40×10-10-10-10-10

Military Press:
135×10
185×10
185×10
185×10
185×10
185×10

CG Hammer Chins (pulling back, using pulldown handle):
×10
×10
×10

CG Scapular Retractions:
×10-10-10

CG Pulldown:
100×10-10-10

BTB Pushdowns (y-stack):
30-40-50-60-70-80×20

Rope Hammer Curl:
50-80-110×20

Band Pull-Aparts:
×25-25-25

Duration: 33 minutes

1/25 – Back/Arms

Enjoyable, intense workout.

Rope Pushdowns * Rope Cable Curls:
50×20*80×20
50×20*80×20
50×20*80×20
70×20*80×20

EZ Skull Crushers * EZ Wide-grip Drag Curls:
55×20*55×20
55×20*55×20
55×20*55×20
55×20*55×20

OH DB Extensions * DB Hammer Curls:
70×20*20×20
40×20*20×20
40×20*20×20
40×20*20×20

Cable Crossover Extensions * Incline DB Curls:
20×20*15×20
20×20*15×20
20×20*15×20
20×20*15×20

Seated Cable Row (separate handles) * Wide-grip Pulldown (neutral grip):
50×20*100×20
50×20*100×20
50×20*100×20
50×20*100×20

Duration: 44 minutes

1/24 – Deadlift – ME

Definitely could not muster the deadlift mindset today with being cautious about my pec. Easy deads, but didn’t really put effort out.

Lying Hamstring Curls:
65×12-12
85×12-12
105×15

Conventional Deadlift:
135×12
135×12
225×5
315×3
405×3
495×2
495×2
495×2

SLDL:
315×5
365×5
415×5

GMs (bent leg):
135×10
185×10
235×10

45-degree Hypers:
+106×10
+106×10
+106×10

Cable Face-pull:
40-60-80×20

Band Pull-Aparts:
×25-25-25

Duration: 47 minutes

1/23 – Bench – ME

Close-grip bench feeling pretty strong and comfortable. 310/315 were pretty easy. Thinking at least 20lbs more left in the tank. Incline DB  bench felt fast and easy, but I felt a bit of a tug in the right pec again on the last set (similar to what I had during DE work back in December) so I called it good then.

OH KB Extensions:
25×30

KB Halos:
25×40

KB Squeeze Press:
25×40

CG Bench Press:
45×20
45×20
135×10
135×10
165×5
185×5
205×3
235×1
265×1
285×1
310×1
315×1
285×2
285×2

Incline DB Bench:
40-60-80×10
100×12
110×5

Wide-grip BB Row (deep stretch):
135×12-12-12-12-12

Rope Pushdowns:
30×12
60×12
90×12
120×12
150×12-60×15

Underhand Pushdowns:
60×15-15-15

KB Side Laterals * KB Side Laterals * KB Rear Laterals(kb held straight out):
15×10*10*10
15×10*10*10
15×10*10*10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

1/20 – Squat/Deadlift/Core

Sore as hell. Good session though.

Single-leg Seated Leg Extension:
50×10-10-10-10-10-10-10

KB Goblet Squat:
106×10
106×10
106×10

KB OH Squats:
44s ×10
44s ×10
44s ×10

Squats (high-bar, “65%”):
135×10
275×2
275×2
275×2
275×2

Conventional Deadlift (65%):
135×10
225×3
315×2
405×2
405×2
405×2
405×2

KB Suitcase Carry:
106× long hallway
106× long hallway

KB Around-the-worlds:
71×20
88×20 (PR)
71×20

Wide-grip Shrugs:
225×20-20-20

Band Pull-Aparts:
×25-25-25

Duration: 56 minutes

1/19– Bench – DE

OH KB Extensions:
25×40

KB Halos:
25×40

Pushdowns:
30×50

Bench Press (65%):
135×10
165×5
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×5

Seated DB Press:
55×10
65×10
85×10
65×12-45×15

CG Hammer Chins (pulling back, using pulldown handle):
×10
×10
×10

Wide-grip Pullups (pulling back):
×10-10

Wide-grip Pullups (pulling forward):
×10-10
-40×15 (assisted)

Dips:
×10
×10
×10

Rope Hammer Curl (y-stack):
50×20
80×15
60×20-40×20

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

1/18 – Arms

Rope Pushdowns * Rope Cable Curls (y-stack):
40×20*40×20
40×20*40×20
40×20*40×20
40×20*40×20

BB Skull Crushers * BB Wide-grip Drag Curls:
45×20*45×20
55×20*55×20
55×20*55×20
55×20*55×20

OH DB Extensions * DB Hammer Curls:
60×20*20×20
60×20*20×20
60×20*20×20
60×20*20×20

Bench Dips * Incline DB Curls:
×20*15×20
×20*15×20
×20*15×20
×20*15×20

Duration: 38 minutes