5/3 – Squats – 3’s

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

5/2 – Bench – 3’s

7/10. Inclines felt fine, but elbow was limiting db presses. Only light tricep work today.

Incline Bench Press (training max: 315):
45×20
45×20
45×20
135×5
155×5
175×5
195×5
220×3
250×3
285×6

Flat DB Bench Press:
100×5
120×5
120×7

Flat DB Squeeze Press:
75×6
75×6
75×6
75×8-65×8-55×10

CG Bench Press:
150×6
170×6
190×6
210×6
230×6

Seated Pec Flye Machine:
100×10
100×10
100×10
100×10
100×10
100×10
100×10
100×10

Cable Pushdowns:
20×10
20×10
20×10
20×10
20×10

Underhand Cable Pushdowns:
20×10
20×10
20×10
20×10
20×10

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

Duration: 40 minutes

5/1 – Deadlift – 3’s

9/10. Solid deads despite back/core fatigue. Skipped bicep assistance (forearm).

Conventional Deadlift (reps deloaded, training max: 640):
135×5
225×5
315×3
450×3
510×3
575×4

Wide-grip BB Row:
255×8
275×8
295×8
235×10
235×10

CG Pulldown:
150×6
175×6
200×6
225×6
250×6
278×6
200×6-175×6-150×8-125×10-100×12

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

4/30 – Press – 3’s

7/10.

Strict Military Press (training max: 255):
45×10
45×10
45×10
80×10
100×10
120×8
140×5
160×3
180×3
205×3
230×4

Seated Strict Military Press (no back support, legs relaxed out front):
145×8
145×8
145×8

OH DB Presses:
75×8
75×8
75×8

Strict L-Laterals:
35×12
35×12
35×12

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

Seated Tricep Extension Machine:
50×10
50×10
50×10

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

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

Duration: 40 minutes

4/27 – Squats – 5’s

10/10. Squats felt great.

Zombie ATG Front Squat (training max: 375):
135×10
245×5
280×5
320×6

SSB GMs:
175×10
225×10
225×10
225×10

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

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

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: 45 minutes

4/26 – Bench – 5’s

8/10. Easy inclines; elbow limiting my db presses.

Incline Bench Press (training max: 315):
45×20
45×20
45×20
45×20
135×10
155×10
175×10
205×5
235×5
270×8

Flat DB Bench Press:
110×6
120×6
130×8

Flat DB Squeeze Press:
70×10
90×9
70×10-60×10-50×10-40×15

CG Bench Press:
145×8
165×8
185×8
205×8
225×8

Cable Crossovers:
30×10
40×10
50×10
60×10
50×10
40×10
30×10

OH Rope Extensions:
30×12
30×12
30×12

Rope Pushdown:
30×12
30×12
30×12

Single-arm Cable Pushdowns:
17×12
17×12
17×12

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

Duration: 48 minutes

4/24 – Deadlift – 5’s

9/10.Fast deads.

Conventional Deadlift (reps deloaded, training max: 640):
135×5
225×5
315×3
415×5
480×5
545×7

SLDL:
325×5
345×5
365×5

Wide-grip BB Row:
235×10
255×10
275×10

Underhand Pulldown (cruised due to forearm soreness, short rests):
150×8
150×8
150×8
150×8
150×8
150×8-138×8-125×8-112×8-100×8

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
×10

Seated Knee-Raises:
×20
×20
×20

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

Duration: 55 minutes

4/23 – Press – 5’s

9/10. Overheads feeling strong.  Took it easier on triceps (elbow).

Strict Military Press (training max: 255):
45×20
45×20
45×20
85×10
105×10
125×8
145×5
165×5
190×5
215×7

Seated Strict Military Press (no back support, legs relaxed out front):
135×10
135×10
135×10

OH DB Presses:
70×10
70×10
70×10

Strict L-Laterals:
35×12
35×12
35×12

Strict Laterals (elbows locked):
20×12
20×12
20×12

Rear Delt Flye Machine:
100×10
100×10
100×10

OH Rope Extensions:
50×12
60×12
60×12

Single-arm Underhand Cable Pushdown:
20×12
30×12
30×12

V-bar Pushdowns:
60×12
70×12
70×12

Wide-grip Pushdowns:
75×12
75×12
75×12

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

Duration: 40 minutes

4/20 – Squats – Deload

Nice quick deload.

Zombie ATG Front Squat:
225×5
225×5
225×5

ATG Squat (high-bar):
225×5
225×5
225×5

SSB GMs:
165×5
165×5
165×5

Single-leg Leg Extensions:
50×10
50×10
50×10
50×10
50×10

45-degree Hypers:
×10
×10
×10
×10
×10

OH Cable Curl:
13×10
13×10
13×10
13×10
13×10

BB Shrugs:
225×10
225×10
225×10
225×10
225×10

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

Duration: 20 minutes

4/19 – Bench – Deload

Fast and easy.

Incline Bench Press (training max: 310):
155×10
155×10
155×10
155×10
155×10

Flat DB Bench Press:
50×10
50×10
50×10

Flat DB Squeeze Press:
50×10
50×10
50×10
25×10
25×10
25×10

Flat DB Flyes:
25×10
25×10
25×10

CG Bench Press:
135×10
135×10
135×10

Cable Crossovers:
20×10
20×10
20×10
20×10
20×10

OH Rope Extensions:
30×12
30×12
30×12

Single-arm Rope Extensions:
30×12
30×12
30×12

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

Duration: 25 minutes