10/10. Deads felt good today. All pretty fast.
Conventional Deadlift (training max: 615):
135×5
225×5
315×5
460×3
520×3
585×2
615×2
SLDL:
510×3
510×3
510×3
GHRs (closer foot setting, 3/2):
×35-12-10 (PR)
Wide-grip Pulldowns (neutral grip):
160×10-10-10-10-10
Chest-supported Seated Lat Row:
200×8-150×8-125×8-100×10-75×20
Wide-grip Straight-arm Lat Pushdowns (strict form, leaning back):
130×13-10-10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 45 minutes
10/10. Good presses, shoulder and elbow felt good. Wanted to go heavier but did not want to overdo it.
Strict Military Press (training max: 305):
45×20
45×20
65×10
85×10
105×8
125×5
145×5
165×5
230×5
260×3
290×5 (PR, last couple reps were loose/push press)
Strict L-Laterals (dropset):
55×12-50×12-45×12-35×12-25×12
Rear Delt Flye Machine:
150×12-6-4
Plate Hammer Curls (slow negatives):
45 ×20-12-12
OH Cable Curls (dropset):
30×10-27×10-23×10-20×10-17×10-13×10-10×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes
9/10. Pretty easy squats. Hips feeling ok.
Squats (low bar, training max: 535):
135×10
225×5
315×5
375×3
430×3
480×5
Lying Hamstring Curl:
157×10-6-4
Seated Leg Extensions:
130×35-35-35
DB Shrugs:
80×25-25-25
Single-arm Seated Cable Row:
40×10-10-10-10-10
CG Pulldown:
100×10-10-10-10-10
Cable Curls (various grips):
40×12-12-12-12-12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
8/10. Achy shoulder, but easy presses.
Floor Presses (training max: 365):
135×10
135×10
185×12
215×5
255×3
290×3
330×5
Flat DB Squeeze Press (drop set):
55×25-45×25-35×25
Flat DB Flyes:
20×25-25-25
Cable Crossovers:
50×25-25-50
Wide-grip Pushdowns:
80×25-25-25
Rope Pushdowns:
80×25-25-25
Bench Dips:
×30-30-60
Underhand Pushdowns:
80×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 35 minutes
9/10. Good pulls.
Conventional Deadlift:
135×10
225×5
315×3
430×3
495×3
555×7
Elevated SLDL (standing on 45lb bumper):
405×3
405×3
405×3
GHRs (closer foot position setting, 3/2):
×20-10-10
Rope Face Pulls (old stack):
50×25-25-25
Wide-grip Strict Straight-arm Lat Pushdowns (old pulldown stack):
70×20-10-10
Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
10/10. Shoulder feeling much better than last week.
Strict Military Press (training max: 305):
45×50
75×10
95×10
115×8
135×5
165×5
215×3
245×3
275×7 (PR)
Seated DB Press (dropset):
60×12-55×12-50×12-45×12-40×12-35×12-25×20
Strict L-Laterals (dropset):
30×25-25×25-20×25
Rear Delt Flye Machine (dropset):
90×15-80×15-70×15-60×15-50×15-40×15-30×15-20×15
Preacher Curls (short rests):
65×15-15-15
DB Hammer Curls (holding dbs together in front, dropset):
35s ×15-25s ×15-15s ×15
OH Cable Curls (dropset):
27×15-23×15-20×15-17×15-13×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
9/10. Good session.
Squats (low bar, training max: 535):
135×10
225×5
345×5
405×5
455×5
Lying Hamstring Curl:
157×12-6-4
Seated Leg Extensions:
125×35-35-35
DB Shrugs:
80×25-25-25
Single-arm Seated Cable Row:
40×10-10-10-10-10
CG Pulldown (leaning way back):
100×10-10-10-10-10
Single-arm Cable Curls:
20×12-12-12-12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
6/10. Pressing feeling rough – lots of shoulder discomfort today. Seems whenever I start doing external rotations with bands, in addition to pull aparts, it gets aggravated. Got the target weight/reps easily though.
Floor Presses (training max: 365):
135×10
155×10
175×10
195×5
235×5
275×5
310×5
Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
40×15-15
40×15-15
40×15-15
Flat DB Flyes:
25×15-15-15
V-bar Cable Pushdowns:
100×30-20-20
OH Rope Extensions (low position):
40×30-20-30
Single-arm Reverse Pushdowns:
20×10-10-10
Cable Crossovers:
50×15-15-15
Single-arm Cable Crossovers:
20×15-15-15
Bench Dips (legs elevated):
×30
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
9/10. Real fast pulls today. Knee definitely felt those speed sumos, but hoping that strengthens up over time. Taking easy on pretty much any ‘pull’ movement to let my right inner-elbow heal up. GHR’s are feeling ridiculous.
Conventional Deadlift (training max: 615):
135×10
135×10 (narrow sumo)
225×5
225×5 (narrow sumo)
315×3
315×3 (narrow sumo)
405×5
460×5
520×7
DE Deadlifts (sumo, 15s rests, varying widths):
225×3
225×3
225×3
225×3
225×3
225×3
225×3
GHRs (closer foot setting – 3/2 ):
+red band ×20-10-8
Chest-supported Seated Lat Row (dropset):
100-87-75-62-50×15
Extra Close-grip Pulldowns (dropset, old stack):
100-87-75-62-50×15
Wide-grip Pulldowns (neutral grip, slow reps, long negatives):
100-90-80-70-60×15
Rope Straight-arm Lat Pushdowns (old stack, stricter form):
80×20-10-8
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes
9/10. Shoulder a bit stiff, but easily hit the target weight + reps on presses.
Strict Military Press (training max: 305):
45×30
75×10
95×10
115×8
135×5
155×5
200×5
230×5
260×7
Standing Alternating DB Press (superset with laterals):
40×10
40×10
40×10
Strict L-Laterals:
40×20
40×20
40×20
DB Rear Laterals:
35×12-12-12
Seated Bicep Curl Machine (dropset)
125-100-75-50×15
DB Hammer Curls (holding dbs together, dropset):
30s ×20-20s ×20-10s ×30
BB Curls (varying grips):
85×12-12-12
OH Cable Curls (dropset):
27-20-10×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes