Month: May 2024

Tendonitis was rough today – did not push any of the pressing much.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×30

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench:
45×20

Reverse Bench:
45×30

Band Pull-Aparts:
×25-25-25

Bench Press (index finger):
45×20
45×20
45×20
135×20
135×20
185×10
205×10
225×12

Seated DB Press:
50×15
70×15
70×15

TG Plate Loaded Dip (regular * reverse grip):
180×15*15
270×10*10
360×10*10
360×10*10

Single-arm Reverse Pushdown:
20×15
20×15

TG Plate-Loaded Wide-grip Pulldown:
180×15
270×10
360×10
410×10
460×10-360×10-270×12

Seated Pec Flye Machine:
100×10
150×10
200×10
250×10
250×10
100×15-15-15-15

DB Hammer Curl (elbows forward, pronating at top):
50×12-40×12-30×12

Concentration Curl (slow negative):
40×9
40×7
40×6
30×20 (regular)

Duration: 52 minutes

Squats still being limited by my right hip nonsense – didn’t push things really despite the squats themselves feeling easy.

Standing Single-leg Hamstring Curls:
50×20
100×15
150×10

Arsenal Seated Leg Extensions:
50×20
100×15
150×10

Squats (mid bar, medium stance):
135×10
135×10
225×10
315×5
405×3
315×5

SLDL:
315×5
315×5
315×5
315×5
315×5

Arsenal Plate-Loaded Belt Squat:
×20
180×15
270×12
360×12

Standing Calf Raise:
100×50
100×50
100×50

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

Tendonitis was rough on inclines; felt ok on other pressing.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×30

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skullcrushers:
25×20

OH Plate Extensions:
25×20

Seated Military Press:
45×20

Reverse Bench Press:
45×30

CG Bench Press:
45×20

Bench Press:
45×20

TG Plate Loaded Chest Press (seat pos: 7):
90×20-20
180×10
230×7
230×7
230×7
230×7
230×8

TG Plate Loaded Shoulder Press:
90×20
180×15
270×8
270×8
270×10
180×15
180×15

Incline Bench:
45×20
135×12
135×12
135×12
135×12
135×12

Arsenal Plate Loaded Seated Row (single-arm, low row grip):
45×15
90×12
135×10
180×10
225×8
250×8 (PR)
250×6

Arsenal Side Laterals:
50×20
50×20
50×20

DB Bench:
50×10-10-15 (neutral, together, regular)

Lying Single-arm DB Extension:
10×10-10-10-10-10

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Really enjoying the belt squat apparatus.

Arsenal Leg Extension:
50×20
50×20
100×10
100×10
100×10

Seated Calf Raise:
180×12
180×12
180×12
135×20

TG Plate Loaded Rear Kick:
225×10
270×10
270×10

Arsenal Plate Loaded Belt Squat (wide-stance):
90×20
180×15
270×12
360×10
450×5 (PR)

Paused Deadlift (various widths):
315×5
315×5
315×5
315×5
315×10

Reverse Hypers:
90×15
90×15
90×15

Walking Lunges (holding kbs):
26s ×16
26s ×16
26s ×16

Kneeling Shrugs (using TG Plate Loaded Deadlift):
450×10
540×10
640×10

GHR Situps:
×12
×12
×12

Band Pull-Aparts:
×25-25-25

Duration: 75 minutes

Was able to work around my tendonitis today and ended up having some decent pressing. Really wanted to push presses more since they were feeling good, but made myself take it easy. Reverse grip bench felt great – much better than regular.

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

Seated Military Press:
45×20

CG Bench:
45×20

Reverse Bench:
45×20

Bench Press (index finger):
45×20
45×20
135×10
135×10
165×10
185×10
205×10
225×12

Reverse-grip Bench Press (index finger):
135×20
165×15
185×15
185×15
185×15

Hammer Chins:
×12

Standing Military Press:
135×10
165×10
185×10
185×10
185×10

Klokov Press:
45×20
45×20

TG Plate Loaded Wide-grip Pulldown:
180×10
270×10
360×10
450×8
450×7
360×12
270×15

DB Hammer Curl (elbows forward, pronating at top):
45×12
55×10
45×13

Duration: 60 minutes

Going to focus on triples for ME work this cycle. Decent session. Switched form on conventionals (shoulders pulled back instead of rounded) and that felt pretty solid.

Standing Single-leg Hamstring Curls:
50×20
100×15
150×10

LifeFitness Leg Extensions:
100×20
150×15
200×15

SLDL*Shrugs:
135×10*10
225×10*10

Conventional Deadlift:
135×10
225×10
315×3
405×3
495×3
545×3
545×3
495×5

SLDL:
315×5
405×5
495×5

Reverse Hypers:
90×10
135×10
180×10
225×10
250×7 (PR)

Single Leg Reverse Squat:
red band ×25
red band ×25

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Elbow and shoulder feeling pretty solid so I gave incline bench a try – absolute trash. Shoulder and elbow immediately flared up.

Plate Halos:
25×40

Plate Squeeze Press:
25×30

OH Plate Extensions:
25×20

Arsenal Plate Loaded Chest Press (seat pos: 2):
×25-25-25 (regular – underhand – hammer grip)
90×20-20-20 (regular – underhand – hammer grip)
180×10
270×10
360×5
410×5
460×6
460×6
460×6
410×8
360×10
270×12

Incline Bench Press:
135×15
185×12

TG Plate Loaded Incline Chest Press (seat pos: 7):
90×10
180×10
180×10
180×10
180×10
180×12

Arsenal OH EZ Extensions:
50×20-20-20-20-20

TG Plate Loaded Seated Row:
180×12
270×10
320×8
370×8
420×7
420×7
420×8 (PR)
370×10
320×12
270×15

Side Laterals:
50×10
60×9
50×13

Band Pull-Aparts:
×25-25-25

Duration: 52 minutes