Pulls felt great today. Definitely getting some more explosiveness back now that my groin is solid.
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
785×1
695×2
SLDL (stiff bar):
315×3
405×3
495×3
545×3
495×6
45-degree Hypers (pos: 6, glute focus):
×10
+20×10
+44×10
+44×10
+44×10
Seated Hamstring Curls:
175×13
190×9
205×6-145×6-100×6
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Shoulder feeling pretty good today. Alternated pinkies and ring fingers on outer rings and ring finger grip felt stronger. All presses pretty easy overall.
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skullcrushers:
25×20
OH Plate Extensions:
25×20
CG Decline Press:
45×20
Ultra-wide Decline Press:
45×20
Decline Bench Press (pos: 4, pinkies and ring fingers on rings):
45×20
45×20
135×10
135×10
165×5
195×5
225×5
255×3
275×1
295×1
295×1
295×1
295×2
295×2
275×5
Seated Cable Row (neutral grip):
250×12
250×12
250×12
250×12
Incline DB Flyes:
35×12-12-12-12-12
Single-arm Incline DB Extension:
25×15
25×15
25×15
25×15
25×15
25×15
Side Laterals:
55×8
65×6
55×8
Band Flyes:
purple ×50
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Staggered KB Squats:
62×20
62×20
62×20
Paused KB Goblet Squats (5-10s pauses):
106×5
106×5
106×10
ATG SSB Squats:
70×10
160×10
250×10
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×3
Seated Leg Extension:
235×15
235×15
235×20
Hanging Leg Raises:
×10
×10
×10
×10 (knees to bar)
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skull Crusher:
25×20
OH Plate Extensions:
25×20
CG Bench:
45×20
Ultra-wide Bench:
45×20
Bench Press (70%, paused, ring on rings):
45×20
45×20
135×10
135×10
165×5
205×3
205×3
205×3
205×3
205×3
205×3
225×3
225×3
Standing Military Press:
45×20
135×8
155×8
155×8
175×8
175×10
135×12
Seated Tricep Pushdown Machine:
235×12
235×12
235×12
Hammer Chins:
+30×10
+30×7
+30×4
+30×4
DB Hammer Curl (elbows forward, pronating at top):
45×10
45×10
45×10
45×8
Band Flyes:
×50
Single-arm OH KB Press:
44×12
Band Pull-Aparts:
×25-25-25
Duration: 48 minutes
V-bar Pushdowns * V-bar Cable Curls (elbows forward):
30×20*30×20
50×20*50×20
70×15*70×15
90×12*90×12
110×10*110×10
200×10*130×10
150×10*150×10
170×10*170×10
Skull Crushers * Concentration Curls:
120×12*55×9
140×8*55×6
Single-arm Crossover Tricep Extensions * Single-arm OH Cable Curls:
30×20*60×10
40×15*70×10
50×10*70×8
40×15-30×15*40×15-30×15
Underhand Pushdowns * Pushdowns:
50×20*50×20
Duration: 30 minutes
No issues with squats today. Tried squats with a wedge in my shoes to raise my heels but ended up pitching forward to much on the heavier sets. Removed for my last set and things felt much better.
ATG Squats (high-bar):
135×15
135×15
225×5
315×3
365×1
415×1
465×1
505×1
525×1
495×2
Deficit SLDL (standing on 25lb bumper):
315×3
365×3
415×3
465×3
Seated Hamstring Curls:
190×10
205×8 (PR)
205×5
145×10
145×9
45-degree Hypers (setting: 6, glute focus):
×12
×12
×12
×12
×12
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skullcrushers:
25×20
OH Plate Extensions:
25×20
CG Floor Press:
45×20
Reverse Floor Press:
45×20
Ultra-wide Floor Press:
45×20
Rope Pushdowns:
40×30
Floor Press:
45×20
45×20
135×10
135×10
165×5
195×5
225×3
255×2
275×2
275×2
275×2
275×2
245×4
185×10
Flat DB Flyes:
30×12-12-12-12-12
Lying Single-arm DB Extension:
15×15
25×12
30×12
30×12
30×12
Side Laterals:
55×6
55×6
55×8
Wide-grip Seated Cable Row (neutral grip):
100×12
200×10
250×10
250×10
150×12
Band Pull-Aparts:
×25-25-25
Duration: 55 minutes
SLDL * Shrugs:
135×10*10
135×10*10
Conventional Deadlift:
135×10
135×10
225×5
315×3
405×2
495×1
545×1
565×1
585×2
525×3
SLDL:
345×3
395×3
445×3
495×3
GHRs (glute focus, 2/2):
×10
×10
×10
×10
×10
Seated Hamstring Curls:
175×10
190×7
205×6-100×10
Band Pull-Aparts:
×25-25-25
Duration: 58 minutes
All pressing was pretty easy – shoulder feeling good. Still tight on incline db work, though.
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skullcrushers:
25×20
OH Plate Extensions:
25×20
Reverse Bench Press:
45×20
Ultra-wide Bench Press:
45×20
CG Bench Press (top sets paused):
45×20
45×20
135×10
135×10
165×5
195×5
225×3
255×1
275×1
275×1
275×1
245×4
245×5
Incline DB Bench:
50×12
50×12
50×12
50×12
50×12
Wide-grip BB Row:
185×10
185×10
185×10
185×10
185×12
Rope Pushdowns (y-stack):
40×12
50×12
60×12-40×20-30×30
Side Laterals:
55×6
55×6
55×6
Band Pull-Aparts:
×25-25-25
Duration: 55 minutes
KB Squats:
44s ×10
44s ×10
44s ×10
62s ×10
62s ×10
62s ×12
ATG Squats (55%, high-bar):
135×10
135×10
225×5
275×2
275×2
275×2
275×2
275×2
275×2
275×2
275×2
Seated Leg Extension:
235×15
235×15
235×25
Lying Reverse Band Squats:
green ×15 (single leg)
green ×15 (single leg)
green ×15 (single leg)
GHR Sit-ups:
+10 ×15
+25 ×15
+25 ×15
DB Shrugs:
130s ×10
130s ×10
130s ×10
Band Pull-Aparts:
×25-25-25
Duration: 47 minutes