8/10. Decent inclines.
Incline Bench Press (training max: 325):
45×12
45×12
45×12
135×5
135×5
155×5
175×5
195×5
245×5
275×3
310×2
225×10
Flat DB Squeeze Press:
80×6
100×6
100×7-60×10
CG Bench Press:
170×4
210×4
250×4
Seated Pec Flye:
170×8
170×8
170×8
170×8
V-bar Pushdowns:
50×20
50×20
50×20
50×20
50×20
Bench Dips:
×20
×20
×20
×20
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 45 minutes
10/10. Great pulls today. Fast, strong.
Conventional Deadlift (training max: 650, reps deloaded):
135×5
225×5
315×3
405×2
490×5
555×3
620×3 (PR)
SLDL:
425×2
475×2
525×3 (PR)
Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
325×3
325×3
325×3
Wide-grip BB Rows:
315×6
315×6
315×6
Hammer Chins:
bw ×10
bw ×10
bw ×10
Hanging Leg Raises:
×12
×12
×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes
8/10. Presses felt pretty good.
Strict Military Press (training max: 265):
45×10
45×10
45×10
80×10
100×10
120×8
140×8
160×5
180×5
200×5
225×3
250×2+1 (2 strict, 1 push press)
Seated Strict Military Press (no back support, legs relaxed out front):
165×6
165×6
165×8
Strict L-Laterals:
45×6
45×6
45×6
Strict Laterals (elbows locked):
25×8
25×8
25×8
Rear Delt Flye Machine:
130×6
130×6
130×6
BB Curls:
65×8
85×8
105×8
85×8
Seated Bicep Curl Machine:
75×8
87×8
100×8
87×8
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 45 minutes
9/10. Nice squatting. Pushing pistols lower, right leg definitely struggling while the left leg is totally fine.
Zombie ATG Front Squat (training max: 385, top set reps paused):
135×10
225×5
270×3
310×3
345×5
SSB GMs:
265×6
265×6
265×6
Pistol Box Squats:
bw × 10 (13″ box)
bw × 10 (13″ box)
bw × 10 (15″ box)
Single-leg Leg Extensions:
90×10
110×10
130×10
150×10
170×10
OH Bicep Curls:
30×10
30×10
30×10
30×10
30×10
Rope Face-Pulls:
50×10
60×10
60×10
60×10
60×10
Ab Leg Extensions:
×20
×20
×20
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes
6/10. Pressing feeling off.
Incline Bench Press (training max: 325):
45×12
45×12
45×12
135×5
135×5
155×5
175×5
195×5
230×3
260×3
295×3
Flat DB Bench Press:
110×6
110×6
110×6
Flat DB Squeeze Press:
70×8
70×8
70×12
CG Bench Press:
155×6
195×6
235×6
Cable Crossovers:
50×10
50×10
50×10
50×10
50×10
Cable Pushdowns:
30×10
30×10
30×10
Underhand Cable Pushdowns:
30×10
30×10
30×10
Seated Tricep Extension Machine:
50×10
50×10
50×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes
8/10. Feeling like crap from a vaccine shot, but managed to get the deads done. Workout clicked pretty well despite.
Conventional Deadlift (reps deloaded, training max: 650):
135×10
225×5
315×3
455×3
520×3
585×3
Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
295×3
295×3
295×3
Wide-grip BB Row:
295×6
295×6
295×6
Wide-grip Pulldown:
250×6
250×6
250×6
45-degree Hyper Extensions:
+44 ×10
+44 ×10
+62 ×10
Ab Leg Extensions:
bw ×20
bw ×20
bw ×20
Ab Roll-outs:
×10
×10
×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 40 minutes
8/10. Shoulder aches, must have slept weird. Presses were OK.
Strict Military Press (training max: 265):
45×12
45×12
45×12
85×10
105×10
125×8
145×5
165×3
185×3
210×3
240×4
Seated Strict Military Press (no back support, legs relaxed out front):
155×8
155×8
155×8
Strict L-Laterals:
40×8
40×8
40×8
Strict Laterals (elbows locked):
20×12
20×12
20×12
Rear Delt Flye Machine:
110×10
110×10
110×12
OH Rope Extensions:
50×10
50×10
50×10
Rope Pushdowns:
50×10
50×10
50×10
OH DB Tricep Extensions:
50×12
50×12
50×12
Wide-grip Pushdowns:
50×12
50×12
50×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 40 minutes
10/10. Nice.
Zombie ATG Front Squat (training max: 385):
135×10
250×5
290×5
330×7
SSB GMs:
180×10
230×10
230×10
230×10
Pistol Box Squats:
bw × 10 (15″ box)
bw × 10 (15″ box)
bw × 10 (13″ box)
Single-leg Leg Extensions:
77×10
97×10
117×10
137×10
164×10
OH Bicep Curls:
20×10
20×10
20×10
20×10
20×10
Seated Bicep Curl Machine (full extension):
50×10
50×10
50×10
50×10
50×10
DB Shrugs:
50×10
50×10
50×10
50×10
50×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 40 minutes
8/10. Slightly lower volume on all assistance.
Incline Bench Press (training max: 325):
45×12
45×12
45×12
135×5
135×5
155×5
175×5
195×5
210×5
245×5
275×8
Flat DB Bench Press:
100×6
110×6
110×10
Flat DB Squeeze Press:
70×10
80×10
90×12
CG Bench Press:
150×8
190×8
230×8
Cable Crossovers:
50×10
60×10
60×12
40×15
OH Rope Extensions:
40×12
40×12
40×12
Rope Pushdown:
40×12
40×12
40×12
Single-arm Cable Pushdowns:
17×12
17×12
17×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 45 minutes
8/10. Pretty easy deads.
Conventional Deadlift (reps deloaded, training max: 650):
135×5
225×5
315×5
425×5
490×5
555×5
Deficit DE Conventional Deadlift (standing on 45lb plate, reps deloaded):
260×3
260×3
260×3
SLDL:
330×5
350×5
370×5
Wide-grip BB Row:
240×10
260×10
280×10
CG Pulldown:
150×10
200×10
250×10
Preacher Curls:
55×10
55×10
55×10
55×10
55×10
Seated Hammer-grip Plate Curls on Preacher Bench:
45×10
45×10
45×10
45×10
45×10
Ab Roll-outs:
×10
×10
Seated Knee-Raises:
×20
×20
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 45 minutes