8/10 – fast, easy deads.
Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×3
450×3
505×3
585×3
Extra-close CG Pulldown (long rom):
150×6
175×6
175×6
175×6
150×10
Wide-grip BB Rows:
315×6
315×6
225×10
225×10
225×10
Rope Cable Hammer Curls:
40×12
50×12
60×12
70×12
80×12
60×12
50×12
40×12
Lying Leg Curls:
100×6
125×6
150×6
125×6
100×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes
7/10 – OK presses. Too much leg drive on the top set so I think next cycle will have the numbers dialed back a bit to refocus on form.
Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×10
130×8
150×5
170×3
190×3
225×3
250×3
270×3
195×10
195×10
L-Laterals:
35×12
35×12
35×12
Rear Delt Laterals:
35×12
35×12
35×12
OH Rope Extension:
60×12
60×12
60×12
Cable Pushdown:
63×12
63×12
63×12
Reverse Pushdown:
40×12
60×12
60×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes
8/10. Fast squats.
DE Wide-stance Squat:
225×2
245×2
265×2
285×2
305×2
325×2
DE ATG Squat (high-bar):
325×2
305×2
285×2
265×2
245×2
225×2
DE Zombie ATG Front Squat:
225×2
245×2
265×2
285×2
305×2
325×2
Seated Leg Extensions:
130×10
150×10
170×10
190×10
210×10
Single-leg Seated Leg Extensions:
50×10
50×10
50×10
50×10
50×10
BB Shrugs:
225×10
315×10
405×10
495×10
495×10
495×10
405×10
315×10
225×10
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
Seated Curl Machine:
50×10
50×10
50×10
50×10
50×10
OH Cable Curls:
20×12
30×12
30×12
Single-arm Cable Curl:
20×12
20×12
20×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 55 minutes
8/10. Paused full-rom inclines feeling really solid.
Paused Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
195×10
235×8
235×8
235×8
Flat DB Bench Press:
110×10
110×10
110×12
CG Bench Press:
135×12
155×12
175×12
195×12
175×12
155×12
135×12
Incline DB Flyes:
45×12
45×12
45×12
Cable Crossovers:
30×12
40×12
50×12
60×12
70×12
40×20
OH BB Extensions:
45×12
65×12
85×12
Seated Tricep Extensions:
75×12
87×12
87×12
Wide-grip Pushdowns:
75×12
75×12
75×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 55 minutes
6/10.
Conventional Deadlift (reps deloaded):
135×5
135×5
225×5
315×3
405×2
495×1
585×1
585×1
SLDLs:
315×6
315×6
315×6
315×6
315×6
Underhand BB Rows:
225×6
225×6
225×6
225×6
225×6
Extra-close CG Pulldown (long rom):
150×6
175×6
175×6
175×6
175×6
Rope Cable Hammer Curls:
40×12
50×12
50×12
50×12
50×12
Concentration Curls:
40×10
40×10
40×10
40×10
40×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes
5/10. Weak from the holiday rest.
Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×8
155×5
175×5
200×5
225×5
250×5
195×10
195×10
205×5
Arnold Presses:
60×10
60×10
60×12
Strict Side Laterals:
25×12
25×12
25×12
Rear Delt Flye Machine:
100×12
100×12
100×12
OH Rope Extensions:
40×12
40×12
40×12
Single-arm Cable Extensions:
20×12
30×12
30×12
V-bar Pushdowns:
50×12
50×12
50×12
Wide-grip Pushdowns:
75×12
75×12
75×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 55 minutes
Nice lower deload.
ATG Zombie Front Squats:
135×10
225×5
225×5
225×5
Paused ATG Squat (high-bar):
225×3
315×3
405×3
Seated Leg Extension:
125×10
125×10
125×10
125×10
125×10
Lying Leg Curl:
50×10
50×10
50×10
50×10
50×10
Standing Cable Abduction:
20×10
20×10
20×10
Seated Bicep Curl Machine:
50×10
50×10
50×10
Seated Bicep Reverse Curl Machine:
37×10
37×10
37×10
DB Curl:
20×10
20×10
20×10
DB Hammer Curl:
25×10
25×10
25×10
Seated DB Shrugs:
40×10
40×10
40×10
40×10
40×10
40×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
Quick upper body workout.
Strict Military Press:
45×20
65×10
85×10
105×10
125×10
145×30
Arnold Presses:
40×10
40×10
40×10
Rear Laterals:
40×10
40×10
40×10
Bench Press:
135×10
155×10
175×10
CG Bench Press:
135×10
155×10
175×10
Cable Crossovers:
30×10
30×10
30×10
30×10
30×10
Pec Flye Machine:
70×10
70×10
70×10
70×10
70×10
OH Rope Extensions:
30×10
30×10
30×10
Single-arm Cable Pushdowns:
20×10
30×10
30×10
Dips:
bw ×10
bw ×10
bw ×10
Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
8/10. Pretty good squats.
Wide-stance Squat:
135×5
225×5
315×3
405×2
475×1
540×1
595×2
ATG Zombie Front Squats:
275×1
325×1
425×1
475×1 (PR)
Single-arm Seated Bicep Curl Machine:
37×12
37×12
37×12
37×12
37×12
OH Cable Curl:
20×20
23×20
23×20
Rope Hammer Cable Curl:
50×12
50×12
50×12
Shrugs:
225×6
315×6
405×6
495×6
555×6
Wide-grip Shrugs:
225×6
315×6
405×6
495×6
555×6
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 70 minutes
9/10. Good energy, feeling strong. Full rom on inclines still feeling great.
Paused Incline Bench Press:
45×20
45×20
45×20
135×5
155×5
175×5
195×5
215×3
235×1
255×1
280×1
300×1
320×1
275×3
Flat DB Bench Press (neutral grip):
100×10
100×10
100×10
Flat DB Bench Press (superset behind neutral grip):
100×10
100×10
100×10
Cable Crossovers:
30×10
40×10
50×10
60×10
70×12 (PR)
50×15
40×20
Single-arm Cable Extensions:
20×12
30×12
40×12
Wide-grip Pushdowns:
75×12
75×12
75×12
Pushdowns:
40×12
40×12
40×12
Hanging Scapular Retractions:
+25×10
+25×10
+25×10
bw ×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 40 minutes