Month: March 2023

Great session. Seated DB press starting to come around.

OH KB Extensions:
25×30

KB Halos:
25×40

V-bar Pushdowns:
50×30

CG Bench Press:
45×20

Bench Press (65%, feet relaxed for all but last set):
45×20
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
70×8
85×8
100×5
70×8-40×12

Shrugs:
225×10
315×10
405×10
495×10
585×10

Wide-grip Shrugs:
495×10
405×10
315×10

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

Dips:
×10
×10
×10
×12

DB Waiter Curls:
45×15
65×12
85×11-45×12

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

Squats feeling really nice – just need more time under the bar .

Lying Hamstring Curls:
60×10-10
80×10-10
100×12

Wide-stance Squats (low-bar, parallel):
135×12
135×12
225×5
315×3
405×1
495×1
545×1
570×1
515×3

RDL:
320×5
370×5
420×5

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

45-degree Hypers:
+106×10
+106×10
+106×12

Band Pull-Aparts:
×25-25-25

Duration: 63 minutes

Rope Pushdowns * Rope OH Extensions * Pushdowns:
30×50*50*50

Rope Pushdowns * Rope Cable Curls:
60×20*90×20
110×10*140×10
130×8*160×8
150×8*180×8

EZ Skull Crushers * EZ Wide-grip Drag Curls:
55×20*55×20
85×10*85×10
95×10*95×10
105×10*105×10

OH DB Extensions * DB Hammer Curls (elbows tucked forward):
50×20*50×12
60×15*50×10
70×15*50×8
70×15*50×8

Cable Crossover Extensions * Incline DB Curls:
30×20*20×20
30×15*20×15
30×12*20×12
40×10-20×15*20×10

Duration: 46 minutes

Presses feeling decent but energy was low. Still holding back a bit on inclines.

OH Extensions:
25×30

KB Halos:
25×40

Rope Pushdowns:
50×30

Incline Bench Press (ring on outer ring):
45×20
45×20
135×10
165×10
195×5
225×5
255×1
285×1
285×1
285×1
255×3

Flat DB Bench:
50×10
70×8
90×8
90×8
90×12

JM Press:
45×15
65×15
85×15
85×15
85×15

Seated Cable Row:
200×6
250×6
270×6
280×6 (PR)-200×8-150×10

KB Side Laterals * Front Laterals (kb held straight out):
15×12*12
15×12*12
15×12*12

Band Pull-Aparts:
×25-25-25

Duration: 57 minutes

Real nice session. Good DE work, everything felt fast/strong.

Single-leg Seated Leg Extension:
50×20-20-20-20

KB Goblet Squat:
106×10
106×10
106×10

KB OH Squats (narrow stance, heels on 5lb plates):
35s ×10
35s ×10
35s ×10

Squats (high-bar):
135×10
225×2
315×2
315×2
315×2
315×2 (paused)

Conventional Deadlift:
225×3
315×2
370×2
370×2
370×2
370×3

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

KB Around-the-worlds:
71×20
71×20

OH Shrugs:
135×20-20-20

Band Pull-Aparts:
×25-25-25

Duration: 52 minutes

Felt great.

OH Extensions:
25×30

Halos:
25×40

Pushdowns:
30×50

CG Bench:
45×30

Bench Press (60%, feet relaxed for all but last set):
45×30
135×10
165×5
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×3

Standing Military Press:
135×8
185×8
205×8
225×8
45×20 (klokov)

Seated Tricep Pushdown Machine:
235×15-15-20

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

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

Rope Hammer Curl:
150×15
200×10
200×10-100×10-50×15

Band Pull-Aparts:
×25-25-25

Duration: 41 minutes

Best sumo deads in quite a while.

Lying Hamstring Curls:
60×12-12
60×12-12
60×15

Deadlift:
135×10
225×5
315×5
405×1
495×1
585×1
635×1
655×1
585×1

SLDL:
320×5
320×5
320×5
320×5

GMs (knees bent):
135×10
185×10
225×10

45-degree Hypers (setting: 4):
+61×10
+122×10
+122×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Finally back at it. Definitely rusty and a bit weakened from the three weeks off, but pleased with how things felt regardless.

OH Extensions:
25×30

Halos:
25×40

V-bar Pushdown (y-stack):
30×50

Bench Press (ring on outer ring):
45×20
135×10
165×10
195×5
225×3
255×1
285×1
305×1
285×2
255×3

Incline Bench:
135×10
185×8
185×8
135×8-8-8

Lying Tricep Extension:
25×15
35×15
45×15
65×15
65×15

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

BB Rows (wide overhand grip, slow neg/full stretch):
135×12
135×12
135×12
135×12
135×12

Standing Single-arm Cable Flye:
20×20
20×15
20×15

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes