Month: July 2023

Plate Halos:
20×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

OH Plate Extensions:
25×40

Plate Skull Crusher:
20×20

Pushdowns:
30×40

CG Bench Press:
45×20

Bench Press (pinky on outer ring):
45×20
45×20
135×10
135×10
165×10
195×5
225×3
255×1
285×1
315×1
330×1
315×1
295×2
295×2
265×5 (paused)

Incline Bench:
135×10
185×5
205×5
225×5
245×5
255×5
135×15

BB Rows (various width grips):
185×10
185×10
185×10
185×10
185×15

JM Press:
45×20
65×10
85×10
105×10
125×10

Side Laterals:
40×10
40×10
40×12

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

ATG Zombie Front Squats:
45×10
135×10
135×10
135×10
135×10
135×10
135×10

ATG Squats (high-bar, paused):
135×10
135×10
225×5
265×2
265×2
285×2
305×2
325×2
345×2
365×2
385×3

Seated Leg Extension:
235×10
160×10
160×10
160×10
160×10

Lying Reverse Band Squats:
doubled green ×12
green ×12-12-12 (single leg)
doubled green ×12

GHR Sit-ups:
×12
×12
×12
×12
×12

Band Pull-Aparts:
×25-25-25

Duration: 46 minutes

Plate Halos:
25×40

Plate Squeeze Press:
25×20

Standing Squeeze Press:
25×20

Lying Plate Extensions:
25×20

OH Plate Extensions:
25×40

Rope Pushdowns:
30×40

CG Bench Press:
45×20

Bench Press (65-70%, paused, legs up):
45×20
45×20
135×10
165×5
210×3
210×3
210×3
210×3
230×3
230×3
230×3
230×3

Standing DB Press:
45×12
65×12
85×12

Hammer Chins:
×10-10-10

Dips:
×10-10-10

Seated Tricep Pushdown Machine:
235×10-10-10

JM Press:
45×20
65×20
85×20

Seated Bicep Curl Machine (hammer grip):
45×25
65×25
85×20

DB Curls (elbows tucked forward):
25×15
25×15
25×15

Band Pull-Aparts:
×25-25-25

Duration: 53 minutes

Really good pulls today.

Farmer’s Walk Handles Deadlift:
225×10
325×5
405×3
505×1
585×1
685×1
705×1
720×1 (PR, 360/hand)
645×5

SLDL:
335×3
385×3
435×3
535×3

GMs:
185×10
185×10
185×10
185×10

GHRs:
×10 (3-2)
×10 (2-2)
×10 (1-2)
×10 (0-2)

Seated Hamstring Curl:
70×15
85×12
100×10
115×10
130×12

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

OH Plate Extensions:
25×40

Plate Halos:
25×40

Front Plate Raises:
25×20

Military Press / Push Press:
45×20
45×20
45×20
95×10
115×10
135×10
165×5
195×5
225×3
255×1
275×1
285×1
295×2
265×4
235×5 (wide grip)

Flat DB Bench:
65×12
85×10
85×10
85×10

Incline Tricep Extensions (straight bar):
25×20
45×15
65×12
85×12
85×12

Single-arm Standing Cable Flye (pulley pos: 16):
20×15-15-15

Wide-grip Pulldowns:
100×12-12-12-12-20

Side Laterals:
40×10
40×10
40×10

Band Pull-Aparts:
×25-25-25

Duration: 75 minutes

KB Squats (heels on 5# plates):
44s ×10
44s ×10
44s ×10
53s ×10
53s ×10
53s ×10

ATG Squats (high-bar, paused):
135×10
135×10
225×5
265×2
265×2
265×2
265×2
285×2
305×2
325×2
345×2

Seated Leg Extension:
235×10
235×10
235×10
235×10
235×10

DB Shrugs:
150s ×15
150s ×15
150s ×15

Lying Reverse Band Squats:
doubled green ×12
doubled green ×12
doubled green ×12

GHR Sit-ups:
×12
×12
×12

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

Shoulder/triceps really fatigued – still a good session.

KB Halos:
20×40

KB OH Squeeze Press:
20×20

KB Squeeze Press:
20×20

KB Skull Crushers:
20×20

OH KB Extensions:
20×20

Rope Pushdowns:
30×40

CG Bench:
45×20

Reverse CG Bench:
45×20

Bench Press (60%, paused, legs up):
45×20
45×20
135×10
165×5
195×3
195×3
195×3
195×3
195×3
195×3
195×3
195×3

Wide-grip Standing Military Press (pinkies on rings):
135×10
165×5
195×5
195×5
195×5
195×5
195×5

Dips:
×10-10-10f

Hammer Chins (wider grip):
×20f
×13f
×9f
×8f
×6f

Seated Bicep Curl Machine (reverse grip):
30×20
40×20
50×20
55×20-25×20

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

V-bar Cable Curls * V-bar Pushdowns:
20×20*20×20
30×20*30×20
40×20*40×20
50×20*50×20
100×10*100×10
150×10*150×10
150×10*150×10
150×10*150×10
150×10*150×10

Incline DB Curls * OH DB Extensions:
20×20*55×15
20×20*75×10
20×15f*95×10
20×13f*110×10

EZ Wide-grip Drag Curls * Rolling Floor Tricep Extensions:
75×20*75×15
75×20*75×15
75×16*105×15
75×15f*105×15

Single-arm OH Cable Curls * Crossover Tricep Extensions (y-stack):
20×20*10×20
20×20*13×20
20×20*13×20
20×20*13×20

Pushdowns (elbows out, y-stack):
40×10
50×10
60×10
70×10

Duration: 50 minutes

First sumo deads since May – groin felt decent.

Deadlift (toes few inches from plates):
135×10
135×10
225×6
225×6
315×3
405×2
495×1
585×1
625×2
585×2

SLDL:
335×3
385×3
435×3
505×3
525×3

GHRs:
×10 (4-2)
×10 (3-2)
×10 (2-2)
×8 (1-2)
×7 (0-2)

Seated Hamstring Curls:
85×15
100×12
115×10
130×8
145×6

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

KB Halos:
20×40

KB OH Extensions:
20×40

KB Skull Crushers:
20×20

KB Squeeze Press:
20×20

KB  One-arm Press:
20×10

KB  One-arm Shoulder Press:
20×10

V-bar Pushdowns:
40×30

Band CG Bench (choked purples):
45×20-20

Band Bench Press (choked purples, pinkies on rings):
45×10-10
135×10
165×5
195×5
225×3
255×1
285×1
305×1 (PR)
285×2
265×3

Incline Bench Press:
135×12
185×10
205×10
225×10
245×5

JM Press:
45×20
65×20
85×20
105×20
125×20

Wide-grip BB Rows:
185×10
185×10
185×10
185×10
185×15

Rear Delt Flye Machine (super strict):
205×15
205×15
205×13f

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes