Month: April 2023

My back is absolutely fried from zombie front squats on Tuesday and yard-work yesterday, but ended up having some good speed work.

Seated Leg Extension:
110×15
155×15
235×15

KB Goblet Squats (heels on 10# plate):
106×10
106×10
106×10
106×10
106×10
106×12

ATG Squats (high-bar,  70%) * Conventional Deadlift (70%):
135×10*10
225×5*5
315×3*3
365×2*435×2
365×2*435×2
365×2*435×2
365×2*435×2

DB Shrugs:
150s ×20
150s ×20
150s ×30

Lying Reverse Band Squats:
doubled orange ×15
doubled orange ×15
doubled orange ×15
doubled orange ×15
orange ×15 (single leg)

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

OH KB Extensions:
20×30

KB Halos:
20×40

KB Squeeze Press:
20×30

CG Bench Press:
45×30

Reverse CG Bench Press:
45×30

Bench Press (70%, paused, legs up except for two last sets):
45×20
45×20
135×10
165×5
195×3
225×3
225×3
225×3
225×3
225×3
225×3
225×3
225×3

Seated Shoulder Press Machine:
100×12
155×10
175×8f
200×4f-100×17f

Dips:
×16f-10f-7f

Hammer Chins:
×16f
×10f
×9f
×7f
×6f

DB Hammer Curl:
15s×40

Band Pull-Aparts:
×25-25-25

Duration: 35 minutes

Great squats today. Heaviest zombie front squats since Jan 2018.

Lying Hamstring Curls:
65×12-12
85×12
105×12
125×12

ATG Zombie Front Squats:
45×12
135×12
185×5
225×3
285×1
315×1
345×1
365×1
385×1
405×1
425×1 (wraps)
385×2

RDL:
335×5
385×5
435×5

GMs (straight leg):
155×10
205×10
225×10

GHRs:
+20×10
+44×10
+44×10-×10

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

Started out feeling sluggish but ended up having some great bench work – first session with the slingshot that felt stable/solid. More room in the tank but didn’t want to get carried away.

OH KB Extensions:
20×30

KB Halos:
20×40

KB Squeeze Press:
20×30

KB Skull Crushers:
20×30

CG Bench:
45×20

Reverse Bench:
45×20

Slingshot Bench Press (pinkies on rings):
45×20
135×10
165×10
195×5
225×5 (slingshot on)
255×3
285×1
315×1
345×1
365×1
385×1
405×1
365×2
315×5

Decline Bench Press (pos:4, pinkies on rings):
135×10
185×10
235×5
265×5
285×3
265×5

Seated Cable Row:
250×8
270×8
280×8 (PR)
250×8
250×8

Seated Tricep Pushdown Machine:
155×20
155×20
155×20
155×20-100×30

Side Laterals:
40×10
40×10
50×10

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

Migraine hit at the start of the session, which really put a damper on things.

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

Seated Leg Extension:
50×40

KB Squats (heels on 10# plate):
53s ×10
53s ×10
53s ×10
53s ×10
53s ×10
53s ×12

Wide-stance Squats (low-bar,  65%):
135×10
225×5
315×3
370×2
370×2
370×2

Conventional Deadlift (65%):
225×5
315×2
405×2
405×2
405×2
405×2

Lying Reverse Band Squats:
doubled orange ×15
doubled orange ×15
doubled orange ×15
doubled orange ×15
orange ×15 (single leg)

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Pulls were OK – still feeling sore/tired from last Friday’s session.

Lying Hamstring Curls:
65×12-85×12
105×12
125×12
145×12

Conventional Rack Deadlift (bar below knee, #1 slot on rack, stiff bar):
135×10
135×10
225×5
315×5
405×3
495×2
585×1
675×1
725×1
675×2
585×2

SLDL:
405×3
455×3
505×3

GMs (bent leg):
185×5
235×5
265×5

GHRs (4-2):
+orange band ×10
+green band ×10
+green and orange band ×10
+green band ×10-orange band ×10-×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Bench felt great today – no pec strain or discomfort. Moved grip in even more on last few sets (pinkies on rings) and that felt a bit better than rings on rings.

OH KB Extensions:
20×30

KB Halos:
20×40

Decline CG Bench Press (pos:4):
45×30

V-bar Pushdowns:
30×30

Decline Bench Press (pos:4, ring finger on rings):
45×20
45×20
135×10
165×10
195×5
225×5
255×2
285×1
305×1
325×1
330×1
335×1
300×4
300×4 (moved grip to pinkie on rings)
255×12

Seated Chest Press Machine (seat pos: 3, handles: 2):
110×15
200×10
235×6f
235×5f
235×5f-110×17f

BB Rows (deep stretch):
185×12
185×12
185×12
185×12
185×12

Incline Tricep Extensions:
75×15
75×15
75×15
75×15
75×15

Rear Lateral Machine:
110×15
205×15
205×15
205×17f

Band Pull-Aparts:
×25-25-25

Duration: 75 minutes