Category: Deload

Deload.

DB SLDL:
85s ×10
85s ×10
85s ×10
85s ×10
85s ×10

Lying Hamstring Curls:
50×15-15-15-15-15

Seated Lat Row Machine (dropset):
100-87-75-62-50×15

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls (two ropes):
40×20-20-20-20-20

Overhand Pulldowns:
70×20-20-20-20

CG Pulldowns (dropset):
100-90-80-70-60-50-40×10

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

Duration: 29 minutes

9/10. Tried some atg zercher squats for the first time in, I believe, years. Felt really good. Going to utilize these as my main squat movement for a while and use back squats for speed/assistance.

ATG Zercher Squats:
135×5
225×5
315×5
405×3
315×5
225×5

Shrugs:
315×10
405×10
405×10
315×10

Seated Leg Extension:
150×20-20-20

Rope Face Pulls (dropset, two ropes):
50-40-30×20-20×30

OH Cable Curls (dropset):
20-17-13-10×15

Hammer Chins:
bw ×10
bw ×10

Wide-grip Pullups:
bw ×15

Hanging Scapular Retractions:
bw ×10
bw ×10

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

Duration: 35 minutes

9/10. Good heavy db bench with deload.

Neutral Grip DB Bench Press:
20×25-25-25

DB Squeeze Press:
20×25-25-25

Flat DB Bench:
60×5
80×5
100×5
120×5
130×8

Incline DB Bench:
20×25-25-25-25-25

Cable Crossovers:
30×25-25-25-25-25

Pec Flye Machine:
50×25-25-25

Skull Crushers:
25×20-20-20-20-20

Single-arm OH DB Extensions:
10×10-10-10

Band Extensions:
red ×15-15-15

Rope Pushdowns:
50×25-25-25

Single-arm Reverse Pushdowns:
10×10-10-10-10-10

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

Duration: 45 minutes

9/10. Pretty good session to end the year. Really wanted that 660 deadlift but missed it at my knees. That will fall soon enough.

Conventional Deadlift:
135×10
135×10
225×5
315×3
405×2
495×1
585×1
625×1
660×0.5
495×5

Lying Hamstring Curls:
50×15-15-15

Seated Lat Row Machine (dropset):
100-87-75-62-50×15

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls (two ropes):
30×20-20-20

Overhand Pulldowns:
70×20-20-20-20

CG Pulldowns (dropset):
100-90-80-70-60-50-40×10

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

Duration: 50 minutes

9/10. Decided to push overheads hard to end the year. Push presses are still feeling disconnected and off, but managed a new strict single press PR, which I cannot complain about.

Strict Military Press / Push Press:
45×20
45×20
75×12
105×10
135×8
165×5
195×3
235×1 (push press)
265×1 (push press)
295×1 (push press)
315×2 (push press)
300×2 (PR, first rep strict, second rep push press)
235×13 (PR)

Strict Laterals:
20×15-15-15

Rear Laterals:
20×15-15-15

Single arm DB Curls (holding opposite arm in concentric position):
10×15-15-15-15-15

Plate Hammer Curls:
25×100

DB Hammer Curls:
20×15-25×15-15

Seated Bicep Curl Machine (dropset):
75-62-50-37-25×15

OH Cable Curls:
13×50

DB Forearm Curls:
15×15
15×15
15×15

Reverse DB Forearm Curls:
15×15
15×15
15×15

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

Duration: 60 minutes

Last workout before holiday break.

Conventional Deadlift (no wraps/belt):
315×3
315×3
405×1
495×1
585×2

Lying Hamstring Curls:
50×15-15-15-15-15

Seated Lat Row Machine (dropset):
100-87-75-62-50×15

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls (two ropes):
30×20-20-20

Overhand Pulldowns:
70×20-20-20-20

CG Pulldowns (dropset):
100-90-80-70-60-50-40×10

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

Duration: 30 minutes

Deload.

DE ATG Squat (mix of paused reps and dive-bombs):
225×2 (high bar)
225×2 (low bar)
225×2 (high bar)
225×2 (low bar)
225×2 (high bar)
225×2 (low bar)
315×2 (high bar)
315×2 (low bar)
225×2 (zombie front squat)
225×2 (zombie front squat)
225×2 (zombie front squat)

Seated Leg Extension:
130×15-15-15-15-15

DB Shrugs:
40×20-20-20

Pulldowns (varying grips):
120×15-15-15

Rope Cable Face Pulls (two ropes):
30×20-20-20

Single arm DB Curls (holding opposite arm in concentric position):
15×10-10-10

Single arm DB Hammer Curls (holding opposite arm in concentric position):
15×10-10-10

DB Curls/DB Hammer Curls:
15s ×10-10

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

Duration: 30 minutes