10/10. High-bar squats already feeling pretty solid. Only 10lbs off my 1rm single.
Squats (high-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×1
565×1
515×2 (paused, ATG)
ATG Zombie Front Squat:
315×6
Lying Hamstring Curl:
150×12-4-4
DB Shrugs:
140s ×50
Extra CG Pulldown:
250×12-5-4
Cable Face Pulls:
120×40-20-20
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Abs:
×10×3
Duration: 70 minutes
10/10. Great pressing. New floor press PR, and first time doing regular dips without elbow/shoulder pain in a long, long time.
Floor Presses (training max: 330):
135×10
135×10
185×10
185×10
215×5
250×5
280×3
315×1
335×1
355×1
375×1 (PR)
315×6 (PR)
235×12
CG Bench Press:
275×5-3-3
Flat DB Squeeze Press:
100×10-4-3 (PR)
Flat DB Flyes:
60×20
Cable Crossovers:
110×13-7-7
V-bar Pushdowns:
100×40-15-13
OH Rope Extensions:
60×16-11-9
Dips:
×11-10-9
Bench Dips:
×27
Band Pull-Aparts:
red×25
red×25
red×25
red×25
Duration: 65 minutes
9/10. Good session despite legs still feeling beat from Friday squats.
Conventional Deadlift (reps deloaded):
135×10
225×5
315×3
405×2
495×1
585×1
605×1
605×1
585×1
495×3
GHRs:
purple band ×12-4-3 (PR)
Seated Cable Row (pulling to chest):
250×12-5-3
Wide-grip Pulldowns (neutral grip):
250×9-5-4
Straight-arm Lat Pushdowns:
200×14-7-5
Hammer Chins:
+15×11-4-3
Abs:
×10×3
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes
9/10. Good pressing despite no energy. Nice PRs.
Strict Military Press (training max: 270):
45×20
85×10
105×10
125×8
145×5
165×5
205×5
230×3
255×3 (PR)
285×1 (PR)
305×1 (push press)
Seated Strict Military Press (legs forward, no back support):
175×8-3-3
Strict L-Laterals:
50×13-6-5
Rear Delt Flye Machine:
140×11-7-6
BB Curls:
95×17-9-7
Preacher Curls:
75×17-7-4
Plate Hammer Curls:
45×41
OH Cable Curls:
20×25
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes
10/10. Squats starting to feel ‘normal’ again. 600 is around the corner.
Squats (low-bar, parallel):
135×10
225×5
315×5
405×3
495×1
545×1
585×1
ATG Zombie Front Squat:
225×20
Lying Hamstring Curl:
137×15-5-3
DB Shrugs:
120s ×50
Extra CG Pulldown:
250×12-5-4
Cable Face Pulls:
100×50-16-20
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Abs:
×10×3
Duration: 50 minutes
10/10. Strong all around.
Floor Presses (training max: 330):
135×10
185×10
185×10
235×3
265×3
300×10
235×12
CG Bench Press:
255×8-5-4
Flat DB Squeeze Press:
90×14-4-3
Flat DB Flyes:
50×27
Cable Crossovers:
100×17-8-6
V-bar Pushdowns:
70×75-20-20
OH Rope Extensions:
60×20-15-12
Bench Dips:
×30-15-12
Band Pull-Aparts:
red×25
red×25
red×25
red×25
Abs:
×10×6
Duration: 50 minutes
10/10. Good deads. RP work really improving my cardio/recovery time.
Deadlift (reps deloaded):
135×10
225×5
315×3
405×2
495×1
585×1
605×2
605×2
605×2
GHRs:
purple band ×8-5-4 (PR)
Wide-grip Pulldowns (neutral grip):
250×13-5-4
Hammer Chins:
bw ×14-5-4
Straight-arm Lat Pushdowns:
200×12-6-5
Seated Cable Row:
250×12-7-5
Abs:
×20×6
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes
10/10. Second week doing the rest paused assistance – definitely getting used to it. Killed overheads despite feeling a bit off/tired.
Strict Military Press (training max: 270):
45×30
75×10
95×10
115×8
135×6
155×5
195×3
220×3
245×8 (PR)
Seated DB Press:
80×13-4-3
Strict L-Laterals:
70×8-4-4
Rear Delt Flye Machine:
130×14-7-7
BB Curls:
85×19-9-7
Preacher Curls:
75×15-7-6
Plate Hammer Curls:
45×35
OH Cable Curls:
20×25
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Abs:
×25×6
Duration: 50 minutes
8/10. Decent heavy squats despite being completely exhausted. Squats didn’t feel particularly heavy, just did not have the energy/focus to push them too much.
Squats (low-bar, parallel):
135×10
225×5
315×3
405×1
455×1
505×1
525×1
Lying Hamstring Curl:
125×17-5-3
DB Shrugs:
100s ×50
Wide-grip Seated Cable Rows (overhand grip):
250×14-8-5
CG Pulldown:
250×12-6-3
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 35 minutes
10/10. Good pressing. Loving the RP’d assistance work.
Floor Presses (training max: 330):
135×10
135×10
185×10
215×5
250×5
280×10
CG Bench Press:
240×14-4-3
Flat DB Squeeze Press:
85×13-5-3
Flat DB Flyes:
50×23
Cable Crossovers:
100×12-8-6
Rope Pushdowns (old stack):
40×35-15-12
OH Rope Extensions:
50×37-13-12
Bench Dips:
×26-10-7
Band Pull-Aparts:
red×25
red×25
red×25
red×25
Abs:
×10×6
Duration: 50 minutes