7/10.
Strict Military Press:
45×10
65×10
85×10
105×10
125×10
145×8
165×5
185×5
210×3
235×4
L-Laterals:
35×12
45×10
55×8
65×8
45×10
Rear Delt Flye Machine:
100×12
100×12
100×12
100×12
100×12
OH BB Extension:
45×12
45×12
45×12
V-bar Pushdown:
40×12
40×12
40×12
Single-arm Reverse Pushdown:
20×12
20×12
20×12
Wide-grip Pushdown:
75×12
75×12
75×12
Hanging Leg Raises:
bw ×25
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 40 minutes
10/10. Fast squats, lots of energy.
DE ATG Squat (high-bar):
225×2
245×2
265×2
285×2
305×2
325×2
345×2
DE Zombie ATG Front Squat:
225×2
245×2
265×2
285×2
305×2
325×2
DE SSB Squat:
255×2
275×2
295×2
315×2
335×2
355×2
Seated Leg Extensions:
210×12
210×12
210×12
210×12
210×12
Single-leg Seated Leg Extensions:
50×12
50×12
50×12
50×12
50×12
DB Shrugs:
60×12
60×12
60×12
60×12
60×12
Single-arm Seated Curl Machine:
50×12
50×12
50×12
50×12
50×12
Seated Curl Machine (hammer grip):
50×12
50×12
50×12
OH Cable Curls:
20×12
20×12
20×12
20×12
20×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 40 minutes
8/10. Feels good hitting the presses a bit harder again.
Paused Incline Bench Press:
45×12
45×12
45×12
135×5
155×5
175×5
195×5
225×5
255×5
225×5
Flat DB Bench Press:
100×6
110×6
120×8
Flat DB Squeeze Press:
70×10
80×10
90×10
CG Bench Press:
135×8
155×8
175×8
195×8
Cable Crossovers:
30×10
40×10
50×10
60×10
70×10
80×10 (PR)
OH Rope Extensions:
50×10
60×10
60×10
Cable Pushdown:
60×10
70×10
80×10
Single-arm Cable Pushdowns:
20×10
30×10
30×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes
9/10. Strong deads but power was lacking a bit.
Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×2
495×1
585×1
625×2
565×2
SLDL:
315×10
315×10
315×10
Wide-grip BB Row:
225×10
225×10
225×10
Underhand Pulldown:
150×8
162×8
175×8
175×8
175×8
162×8
150×8
138×8
125×8
112×8
100×8
Rope Cable Hammer Curls:
50×12
50×12
50×12
50×12
50×12
Preacher Curls (full extension):
65×12
65×12
65×12
65×12
65×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes
7/10. Getting back after heavy overheads after a few months of letting my elbows/triceps recover. Rusty.
Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×10
155×8
175×5
200×5
225×5
OH DB Presses:
60×10
60×10
60×10
Strict L-Laterals:
30×12
30×12
30×12
Strict Laterals (elbows locked):
20×12
20×12
20×12
Rear Delt Flye Machine:
100×12
100×12
100×12
OH Rope Extensions:
40×12
50×12
60×12
Single-arm Cable Extensions:
20×12
20×12
20×12
V-bar Pushdowns:
40×12
50×12
60×12
Wide-grip Pushdowns:
75×12
87×12
87×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 40 minutes
Good deload.
DE ATG Squat (high-bar):
225×3
225×3
225×3
225×3
225×5
Zombie ATG Front Squat:
225×3
225×3
225×3
Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×15
Seated Leg Extensions:
157×12
157×12
157×12
157×12
157×12
DB Shrugs:
50×20
50×20
50×20
BB Curls:
45×12
45×12
45×12
45×12
45×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes
9/10. Pretty nice deload.
DB Bench:
55×12
55×12
55×12
Neutral-grip DB Bench:
55×12
55×12
55×12
Flat DB Squeeze Press:
55×12
55×12
55×12
55×12
55×12
55×12
Flat DB Flye:
35×12
35×12
35×12
Incline DB Flye:
35×12
35×12
35×12
Incline DB Squeeze Press:
35×12
35×12
35×12
Pec Flye Machine:
60×12
60×12
60×12
60×12
60×12
Cable Crossovers:
30×12
30×12
30×12
30×12
30×12
Upwards Cable Crossovers:
20×12
20×12
20×12
20×12
20×12
OH Rope Extensions:
30×12
30×12
30×12
30×12
30×12
Rope Pushdowns:
30×12
30×12
30×12
30×12
30×12
Underhand Pushdowns:
30×12
30×12
30×12
30×12
30×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes
Nice deload.
BTN Pulldowns:
×12 ×3
WG Pulldowns:
×12 ×3
CG Pulldowns:
×12 ×5
Seated Lat Row (neutral grip):
×12 ×3
Seated Lat Row:
×12 ×3
Lying Leg Curl:
×12 ×5
Cable Abduction:
×12 ×3
Rope Hammer Curls:
×12 ×5
Single-arm Cable Curls:
×12 ×5
OH Cable Curls:
×12 ×3
Band Pull-Aparts:
red ×25 ×3
Duration: 30 minutes
Quick light, deload session.
OH DB Presses:
×12 ×3
Strict L-Laterals:
×12 ×3
Rear Delt Flye Machine:
×12 ×3
Rear Delt DB Laterals:
×12 ×3
Front BB Lateral Raises:
×12 ×3
OH Rope Extension:
×12 ×3
Single-arm Cable Extensions:
×12 ×3
Cable Pushdowns:
×12 ×3
Wide-grip Pushdowns:
×12 ×3
Cable Face Pulls:
×12 ×3
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 18 minutes
10/10. More solid squats. Slow start, but ended strong. Zombie front squats were tough today…just about blacked out on the top set, but big pr.
Wide-stance Squat:
135×10
135×10
225×5
315×3
405×2
495×1
560×1
610×2
Zombie Front Squats:
225×1
315×1
405×1
495×1 (PR)
DB Shrugs (hold at top, full scapular retraction):
50×10
50×10
50×10
50×10
50×10
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
Ab Roll-outs (kneeling):
bw ×10
bw ×10
bw ×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 70 minutes