Category: Bodybuilding

9/10. Good overheads, Deloading most assistance work this week again.

Strict Military Press (training max: 260):
45×12
45×12
45×12
80×10
100×10
120×8
140×5
160×3
180×3
210×3
235×5

Seated Strict Military Press (no back support, legs relaxed out front):
150×8
150×8
150×8
150×8
150×8

Strict L-Laterals:
15×12
15×12
15×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Delt DB Flye:
20×12
20×12
20×12

OH Rope Extensions:
30×12
30×12
30×12

Rope Pushdown:
30×12
30×12
30×12

Seated Tricep Extension Machine:
50×12
50×12
50×12

Wide-grip Pushdown:
50×12
50×12
50×12

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 30 minutes

10/10. Squats felt great.

Zombie ATG Front Squat (training max: 380):
135×10
245×5
285×5
325×7

SSB GMs:
175×10
175×10
175×10
175×10

Pistol Box Squats:
bw × 12 (15″ box)

Single-leg Leg Extensions:
64×10
64×10
64×10
64×10
64×10
64×10

OH Bicep Curls:
17×10
17×10
17×10
17×10
17×10

DB Shrugs:
35×10
35×10
35×10
35×10
35×10

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25

Duration: 30 minutes

9/10. Easy inclines. Nice assistance deload.

Incline Bench Press (training max: 320):
45×20
45×20
45×20
45×20
135×5
135×5
155×5
175×5
195×5
210×5
240×5
270×8

Flat DB Bench Press:
40×8
40×8
40×8

Flat DB Squeeze Press:
40×8
40×8
40×8

CG Bench Press:
135×8
135×8
135×8
135×8
135×8

Flat DB Flyes:
20×10
20×10
20×10
20×10
20×10

OH Rope Extensions:
20×12
20×12
20×12

Rope Pushdown:
20×12
20×12
20×12

Single-arm Cable Pushdowns:
13×12
13×12
13×12

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 30 minutes

7/10. Sluggish but did what I needed to do without any trouble. Assistance work deloaded.

Conventional Deadlift (reps deloaded, training max: 645):
135×5
225×5
315×3
420×5
485×5
550×5

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
260×3
260×3
260×3

SLDL:
260×5
260×5
260×5

Seated Lat Row Machine:
100×10
100×10
100×10

Underhand Pulldown:
100×10
100×10
100×10
100×10
100×10

DB Curls:
15×10
15×10
15×10
15×10
15×10
15×10

Seated Knee-Raises:
×20
×20
×20

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 35 minutes

9/10. Good overheads, 220 was cake. Deloading most assistance work this week.

Strict Military Press (training max: 260):
45×12
45×12
45×12
70×10
90×10
110×8
130×5
150×5
170×5
195×5
220×7

Seated Strict Military Press (no back support, legs relaxed out front):
140×10
140×10
140×10
140×10
140×10
140×10

Strict L-Laterals:
15×12
15×12
15×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Delt Flye Machine:
50×10
50×10
50×10

OH Rope Extensions:
30×12
30×12
30×12

Cable Pushdown:
30×12
30×12
30×12

V-bar Pushdowns:
30×12
30×12
30×12

Underhand Cable Pushdown:
20×12
20×12
20×12

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 35 minutes

10/10. Squats feeling great, skipped bicep work.

Zombie ATG Front Squat (training max: 375):
135×5
225×5
280×5
320×3
355×3

SSB GMs:
220×3
260×3
280×3
280×3
280×5 (PR)

Pistol Box Squats:
bw × 10 (15″ box)
bw × 10 (15″ box)
bw × 10 (15″ box)

Single-leg Leg Extensions:
77×10
97×10
117×10
137×10
157×10
177×10
197×10
97×10
97×10
97×10

Shrugs:
225×6
315×6
405×6
495×6
495×6
495×6
405×6
315×6
225×6

Ab Roll-outs:
×10
×10
×12

Ab Leg Extensions:
×20
×20
×20

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25

Duration: 50 minutes

7/10. Meh. No soreness or aches, just a weak day. Hit the #’s though. Skipped tricep work.

Incline Bench Press (training max: 315):
45×10
45×10
45×10
135×5
135×5
155×5
175×5
195×5
215×5
235×5
265×3
300×2
320×1
225×10

Flat DB Bench Press:
110×6
110×6
110×10

Flat DB Squeeze Press:
80×6
100×6
80×10

CG Bench Press:
165×4
185×4
205×4
225×4
245×4

Pec Flye Machine:
170×8
170×8
170×8
170×8
170×8-150×8-130×8-110×8-90×8-70×8

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 45 minutes

8/10.  Decent deads – core feeling a bit weak today.

Conventional Deadlift (training max: 640, reps deloaded):
135×5
225×5
315×3
405×3
480×5
545×3
610×2

SLDL:
415×2
465×2
515×3

Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
320×3
320×3
320×3

Wide-grip BB Row:
265×6
285×6
305×6

CG Pulldown:
250×4
271×4
292×4
302×4
250×4-225×4-200×4-175×4-150×6-125×8-100×12

Single-arm Seated Bicep Curl Machine:
30×10
30×10
30×10
30×10
30×10

Reverse-grip Seated Bicep Curl Machine:
30×10
30×10
30×10
30×10
30×10

Ab Roll-outs:
×10
×10
×10

Ab Leg Extensions:
×20
×20
×20

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 60 minutes

8/10. Pretty solid.

Strict Military Press (training max: 255):
45×12
45×12
45×12
70×10
90×10
110×10
130×8
150×5
170×5
190×5
215×3
240×3

Push Press:
260×1
280×1

Seated Strict Military Press (no back support, legs relaxed out front):
155×6
155×6
155×10

OH DB Presses:
90×6
70×6
50×12

Strict L-Laterals:
30×12
30×12
30×12
30×12
30×12

Rear Delt Flye Machine:
120×8
120×8
120×8

OH Rope Extensions:
50×8
50×8
50×8

Single-arm Cable Extensions:
17×8
17×8
17×8

Rope Pushdowns:
50×8
50×8
50×8

Wide-grip Pushdowns:
50×10
50×10
50×10

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25

Duration: 40 minutes

10/10. Great squats today. Cruised on biceps.

Zombie ATG Front Squat (training max: 375):
135×5
225×5
260×3
300×3
340×5

SSB GMs:
260×6
260×6
260×6

Pistol Box Squats:
bw × 10 (15″ box)
bw × 10 (15″ box)
bw × 10 (15″ box)

Single-leg Leg Extensions:
84×10
104×10
124×10
144×10
164×10

Leg Extensions:
325×10
325×10
325×10

OH Bicep Curls:
20×12
20×12
20×12
20×12
20×12

Rope Face-Pulls:
40×10
40×10
40×10
40×10
40×10

Ab Leg Extensions:
×20
×20
×20

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 40 minutes