ATG Zombie Front Squats:
135×10
155×10
175×10
195×10
215×10
Conventional Deadlift:
225×5
315×3
405×2
405×2
405×2
405×2
405×2
GHR Sit-ups:
×15
×15
×15
×15
×15
Lying Reverse Band Squats:
green ×15 (single leg)-green ×15 (single leg)-green ×15 (single leg)-green ×15 (single leg)-doubled green ×15
Seated Leg Extension:
160×10
190×10
220×10
235×10
235×12
OH Shrugs:
45×50
Band Pull-Aparts:
×25-25-25
Duration: 35 minutes
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Skull Crushers:
25×20
CG Bench Press:
45×20
Bench Press:
45×20
Reverse-grip Bench Press:
45×20
OH Plate Extensions:
25×20
Seated Chest Press Machine * Seated Chest Press Machine (reverse grip):
70×15*70×15
70×15*70×15
70×15*70×15
Seated Chest Press Machine (reverse grip):
100×10
145×10
175×10
190×5
Seated Shoulder Press Machine:
50×10
65×10
65×10
65×10-50×10
KB Squeeze Press:
106×12-12-12
Seated Tricep Pushdown Machine:
155×15
155×15
155×15
Rope Pushdowns:
50×15
70×15
90×15
Pushdowns (elbows out) * Underhand Pushdowns:
50×15*50×15
50×15*50×15
70×20*70×20
Hammer Chins * Hanging Scapular Retractions:
×10*10
×10*10
×10*10
DB Hammer Curls (pronating at top):
40×10
40×10
40×10
40×10
40×10
Preacher Curls:
25×12
45×12
65×12
65×12
65×12
DB Curls (supinated, elbows tucked forward):
25×15-8-7
Standing Band Pec Flyes:
purple ×25-25-25-25-25
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Solid rack pulls. Did SLDL’s from 13″ instead of the ground for a change – easy, but I like them more from the ground.
Conventional Rack Deadlift (bar below knee, #2 slot in rack, stiff bar):
135×10
135×10
225×5
315×5
405×3
495×2
585×1
675×1
725×1
765×1
695×1
675×2
13″ SLDL:
315×5
365×3
415×3
465×3
515×3
45-degree Hypers:
106×10
212×10
212×10
106×10
106×10
Seated Hamstring Curls:
70×15
100×12
130×10
160×8
175×6
Band Pull-Aparts:
×25-25-25
More recovery work
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Skull Crushers:
25×20
Plate Pullovers:
25×20
OH Plate Extensions:
25×20
CG Bench Press:
45×20
Bench Press:
45×20
Decline Bench Press (pos:4, pinkies on rings):
45×20-20
95×10
145×10
195×10
145×10
145×10
145×10 (close grip)
145×10
145×10 (close grip)
145×10 (close grip)
Incline Tricep Extensions * Incline DB Flyes:
25×15*15×15
45×15*15×15
65×15*15×15
65×15*15×15
65×15*15×15
65×15*15×15
Wide-grip BB Rows:
135×12
135×12
135×12
135×12
135×12
DB Rear Laterals:
20×15-15-15-15-15
Band Flyes:
green ×25-25-25-25-25
Band Pull-Aparts:
×25-25-25
Duration: 46 minutes
Tried to add some speed to the squats today but groin still not having it.
ATG Zombie Front Squats:
135×10
135×10
135×10
135×10
135×10
135×15
ATG Squats (high-bar):
135×10
135×10
225×5
275×2
295×2
315×2
315×2
315×2
315×2
Seated Leg Extension:
160×10
190×10
220×10
235×10
235×10
Lying Reverse Band Squats:
doubled green ×15-green ×15 (single leg)-green ×15 (single leg)-green ×15 (single leg)-doubled green ×15
GHR Sit-ups:
×15
×15
×15
×15
×15
DB Shrugs:
150s ×25
150s ×25
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Skull Crushers:
25×20
Plate Pullovers:
25×20
OH Plate Extensions:
25×20
Seated Chest Press Machine * Seated Chest Press Machine (reverse grip):
70×15*70×15
70×15*70×15
70×15*70×15
Seated Chest Press Machine (reverse grip):
100×10
145×10
175×10
Seated Shoulder Press Machine:
50×15
50×15
50×15
50×15
50×15
KB Squeeze Press:
106×10-10-10
Seated Tricep Pushdown Machine:
100×15
155×15
200×15
Hammer Chins * Hanging Scapular Retractions:
×10*10
×10*10
×10*10
DB Hammer Curls (pronating at top):
25×10
40×10
40×10
40×10-25×12
Standing Band Pec Flyes:
purple ×25-25-25-25-25
Band Pull-Aparts:
×25-25-25
Duration: 35 minutes
Pushdowns * Cable Curls:
10×10*10×10
20×10*20×10
30×10*30×10
40×10*40×10
50×10*50×10
60×10*60×10
70×10*70×10
80×10*80×10
90×10*90×10
100×10*100×10
130×10*130×10
160×10*160×10
180×10*180×10
OH DB Extensions * Incline DB Curls:
55×20*20×20
55×20*20×20
Skull Crushers * EZ Wide-grip Drag Curls:
75×15*75×15
75×15*75×15
Crossover Tricep Extensions * Single-arm OH Cable Curls:
30×20*30×20
30×20*30×20
Underhand Pushdowns * Rope Pushdowns:
50×50*50
Duration: 30 minutes
Squats feeling good – not too difficult.
ATG Squats (low-bar):
135×15
135×15
225×5
315×3
365×1
415×1
455×1
505×2 (short pauses)
455×3 (paused)
SLDL (stiff bar):
315×3
365×3
415×3
465×3
515×3
Lying Hamstring Curls:
70×12
100×10
130×8
160×6
170×6
45-degree Hypers (setting: 6):
+106×10
+106×10
+106×10
+106×10
+106×12
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Still taking it easy (shoulder)
KB Halos:
20×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Skull Crushers:
25×20
OH Plate Extensions:
25×20
CG Bench Press:
45×20
Bench Press:
45×20
Rope Pushdowns:
30×40
Floor KB Squeeze Press:
106×15
106×15
106×15
106×15
Flat DB Flyes:
25×15-15-15-15-15
Lying DB Tricep Extensions:
25×15-15-15
Lying Tricep Extensions:
45×15-15-15
Seated Cable Row (wide, neutral grip):
100×15-15-15-15-15
Side Laterals:
25×12-12-12-12-12
Band Flyes:
green ×25-25-25
thick green ×15-15
Band Pull-Aparts:
×25-25-25
Duration: 33 minutes
Groin still a bit tight but squats are getting easier and easier.
ATG Zombie Front Squats * KB Goblet Squats (heels on 5# plates):
135×10*106×10
135×10*106×10
135×10*106×10
ATG Squats (high-bar, paused):
135×10
135×10
225×5
275×2
295×2
315×2
335×2
355×2
375×2
395×2
415×2
Seated Leg Extension:
160×15
160×15
160×15
Lying Reverse Band Squats:
doubled green ×15-green ×15 (single leg)-doubled green ×15
GHR Sit-ups:
×15
×15
×15
Band Pull-Aparts:
×25-25-25
Duration: 37 minutes