Author: stealth

10/10. Stellar pressing. Strong PR on strict presses followed by finally hitting 315 on push press. Cruised on assistance work since my low back is still feeling tweaked.

Strict Military Press:
45×20
45×20
45×20
80×10
100×10
120×10
140×8
160×5
180×3
200×3
225×1
250×1
270×1 (PR) + 1 push press
300×1 (push press)
315×1 (push press, PR)
315×1 (push press, PR)
185×10
185×10
185×10

Strict Side Laterals:
25×12
25×12
25×12

Rear Delt Laterals:
25×12
25×12
25×12

Rear Delt Machine:
60×12
60×12
60×12

OH BB Extension:
45×20
45×20
45×20

Rope Pushdown:
40×20
50×20
50×20

Wide-grip Pushdown:
75×12
75×12
75×12

Rope Face Pulls:
80×20
80×20
80×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes

7/10. Not bad. Switching to paused inclines for a while.

Paused Incline Bench Press:
45×20
45×20
45×20
135×12
155×12
175×12
195×12
215×10
215×10
215×10

Flat DB Flyes:
55×12
55×12
55×12

Pec Flye Machine:
170×12
170×12
170×12
170×12
170×12

Cable Crossovers:
30×12
40×12
50×12
40×12
40×12

BTN Pulldowns
150×12
150×12
150×12
150×12
150×12

OH BB Extensions:
65×12
65×12
65×12

OH DB Extensions:
60×12
60×12
60×12

EZ Curls:
75×12
75×12
75×12

DB Curls:
35×12
35×12
35×12

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

Duration: 50 minutes

10/10 – great pressing despite core/back being sore and fatigued.

Strict Military Press:
45×20
45×20
45×20
80×10
100×10
120×8
140×5
160×3
180×3
210×3
235×3
260×4 (PR)
185×10
185×10
185×10
185×10
185×12

L-Laterals:
30×12
30×12
30×12

Rear Delt Laterals:
40×12
40×12
40×12

OH Rope Extension:
40×12
40×12
40×12

Rope Pushdown:
40×12
40×12
40×12

Single-arm Reverse Pushdown:
13×20
13×20
13×20

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

Duration: 55 minutes

9/10. Nice squats today despite core fatigue/soreness. All easy.

ATG Squat (high bar):
135×5
225×3
245×3
265×3
285×3
305×3
325×3
345×3
365×3
385×3
405×3
425×3
405×3
385×3
365×3
345×3
325×3
305×3
285×3
265×3
245×3
225×5

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10

Seated Bicep Curl:
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10
75×10

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

Duration: 50 minutes

7/10. Not bad.

Incline Bench Press:
45×20
45×20
45×20
135×12
135×12
155×12
175×12
195×12
225×8
245×8
265×8
245×8
225×8

Flat DB Bench Press:
100×10
100×10
100×12

Incline DB Flyes:
45×10
45×10
45×10

Cable Crossovers:
30×12
33×12
37×12
40×12
43×12

Pec Flye Machine:
100×12
170×12
150×12
130×12
110×12

BTN Pulldowns
150×10
150×10
150×10
150×10
150×10

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

V-bar Pushdowns:
43×20
43×20
43×20

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

8/10. Great intensity, but low back is fatigued from overheads yesterday.

DE Conventional Deadlift:
135×5
225×5
315×3
335×3
355×3
375×3
395×3
415×3
435×3
415×3
395×3
375×3
355×3
335×3
315×3

Extra-close CG Pulldown:
150×6
175×6
200×6
225×6
250×6
225×6
200×6
175×6
150×6
125×6
100×6
75×10

Rope Face Pulls:
80×20
80×20
80×20

Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
100×6
125×6
150×6
125×6
100×6
100×6-87×6-75×6-62×6-50×10

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

Duration: 40 minutes

10/10 – great pressing today.

Strict Military Press:
45×20
45×20
45×20
95×10
115×10
135×10
155×8
175×5
200×5
225×5
250×6 (PR)
275×1 (push press)
300×1 (push press)
180×10
180×10
180×10
180×10
180×10

L-Laterals:
30×12
30×12
30×12

Rear Delt Machine:
80×12
100×12
120×12
140×12
100×12

Bicep Curl Machine (full extension):
100×10
100×10
87×10
75×10
75×10

Rope Hammer Cable Curls:
50×12
50×12
50×12
50×12
50×12

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

Duration: 50 minutes

8/10. Not bad, but I need to stop doing ME deads fasted…almost passed out, and could have gone heavier.

Conventional Deadlift:
135×5
135×5
135×5
225×3
315×2
405×2
495×1
585×2
600×1

Extra-close CG Pulldown:
150×6
150×6
150×6
150×6
150×6

Single-arm Rope Face Pulls:
80×12
80×12
80×12

Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
100×10
100×10
100×10

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

Duration: 40 minutes

6/10. Feeling achy in the elbows and shoulders, and just narrowly missed the 250×5 goal. 250×4 is still a PR on strict overheads, though.  Will repeat the cycle next time around.

Strict Military Press:
45×20
45×20
45×20
95×10
115×10
135×8
155×5
175×5
200×5
225×5
250×4 (PR) + 2 push press
180×10
180×10
180×10

Arnold Presses:
60×10
60×10
60×10

Strict Side Laterals:
20×12
20×12
20×12

Rear Delt Laterals:
25×12
25×12
25×12

Bicep Curl Machine:
100×12
100×12
100×12

Single-arm Cable Curls:
20×12
20×12
20×12

Face Pulls:
80×12
80×12
80×12
80×12
80×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes