Author: stealth

3/6 – Press – 3’s

Pressing went well.

Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
170×3
195×3
220×6
195×8
170×10
145×10
145×10
145×10
145×10
145×10

Arnold Presses:
55×10
70×8
75×8

Strict Side Laterals:
20×10
20×10
20×15

Rear Delt Flye Machine:
100×10
130×8
160×6 (PR)

Seated Bicep Curl Machine:
100×10
125×8
157×8

Reverse BB Curls:
45×20
45×20
45×20

BB Curls:
45×20
45×20
45×20

OH Rope Extension:
50×10
80×10
80×10

Cable Pushdown:
80×10
80×10
80×10

Single-arm Underhand Pushdown:
20×10
23×10
30×10

OH BB Extension:
45×20
45×20
45×20

Band Pull-Aparts:
purple ×25
purple ×25
red ×50

Duration: 50 minutes

3/3 – Squat – 5’s

Easing into the wide-stance squats -so far so good. Everything felt strong today.

Wide-stance Squat:
45×20
45×20
45×20
135×10
225×5
315×5
315×5
315×5
315×5
315×10

ATG Zombie Squats:
225×5
225×5
225×5

Seated Leg Extensions:
165×10
205×10
265×10
325×10
325×10
325×10
325×10
325×10
325×10
325×10

Shrugs:
225×6
315×6
405×6
495×6
585×6
675×6
700×7

Hammer Chins:
bw ×10
+30×6
+65×4
+40×6
bw ×10

Reverse BB Curls:
45×20
45×20
45×20

BB Curls:
45×20
45×20
45×20

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

Duration: 40 minutes

3/2– Bench – 5’s

Changing up incline/flat bench a bit by bringing in my grip a hand’s-width to make things easier on my shoulders. Definitely feels weird using the narrower grip, but starting things off lighter on both lifts and will progress from here.

Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
195×10
205×5
235×5
265×8
235×10

Paused Bench Press:
45×20
135×5
155×5
180×5
205×5
235×10
180×10

Flat DB Bench Press:
60×10
80×10
100×10
100×10

Flat DB Flyes:
40×10
40×10
40×10
40×10
40×10

CG Bench Press:
135×10
155×10
175×8
195×8
205×8

Single-arm Tricep Pushdown:
17×10
17×10
17×20

V-bar Pushdown:
80×10
80×10
80×10

Wide-grip Pushdowns:
75×10
87×10
100×10

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10

Band Pull-Aparts:
purple ×25
purple ×25
red ×50

Duration: 60 minutes

2/28 – Deadlift – ME

Solid deads today.

Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×3
315×3
405×2
495×1
585×1
675×2
315×3 (speed work)
315×3
315×3

CG Pulldown:
150×10
200×8
250×6

WG Pulldown:
150×10
175×8
200×8

Hammer Chins:
bw ×10
+20×8
+40×6
+60×4

Rope Lat Pushdowns:
60×12
60×12
70×10
70×10
80×8
80×8

Lying Hamstring Curl:
100×10
125×8
150×6

Standing Cable Adduction:
17×10
17×10
17×10

Standing Cable Abduction:
17×10
17×10
17×10

Band Pull-Aparts:
purple ×25
purple ×25
red ×50
red ×50

Duration: 60 minutes

2/27 – Press – 5’s

Good session – dialed volume back a bit, along with the training max for my overhead presses.

Strict Military Press:
45×20
45×20
45×20
60×10
80×10
100×8
120×5
140×5
160×5
185×5
210×8
140×10
140×10
140×10
140×10
140×10

Arnold Presses:
50×10
60×8
70×8

Strict Side Laterals:
15×10
20×10
15×10

Rear Delt Flye Machine:
100×10
130×8
160×6 (PR)

Seated Bicep Curl Machine:
100×10
125×8
150×8

Reverse BB Curls:
45×20
45×20
45×20

BB Curls:
45×20
45×20
45×20

OH Rope Extension:
50×10
70×10
80×10

Cable Pushdown:
80×10
80×10
80×10

Single-arm Underhand Pushdown:
20×10
20×10
20×10

OH BB Extension:
45×20
45×20
45×20

Band Pull-Aparts:
purple ×25
purple ×25
red ×50

Duration: 40 minutes

2/24 – Squat – Deload

First time doing wide-stance squats since last summer – feeling good.

Wide-stance Squat:
135×10
225×10
225×10
225×10
225×10
225×10

Seated Leg Extensions:
110×10
110×10
110×10
110×10
110×10
110×10
110×10
110×10
110×10
110×10

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

Lying Leg Curls:
75×10
75×10
75×10
75×10
75×10

Rope Face Pulls:
40×10
40×10
40×10
40×10
40×10

Reverse BB Curls:
45×20
45×20
45×20
45×20
45×20

BB Curls:
45×20
45×20
45×20
45×20
45×20

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

Duration: 40 minutes

2/23 – Bench – Deload

Nice deload session. First time being able to do db bench in quite a while due to my shoulder.

Incline Bench Press:
45×20
45×20
135×10
155×10
175×10
175×10
175×10

Bench Press:
135×10
155×10
175×10
175×10
175×10

Flat DB Bench Press:
25×10
40×10
60×10
60×10
60×10
60×10

Flat DB Flyes:
25×10
40×10
40×10
40×10
40×10
40×10

CG Bench Press:
135×10
135×10
135×10
135×10
135×10

Single-arm Tricep Pushdown:
17×10
17×10
17×10
17×10
17×10

V-bar Pushdown:
40×10
40×10
40×10
40×10
40×10

Wide-grip Pushdowns:
37×10
37×10
37×10
37×10
37×10

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10

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

Duration: 40 minutes

2/21 – Deadlift – Deload

Nice quick deload with some easy SLDLs.

SLDLs:
135×10
135×10
225×10
315×10
405×10
405×10

Lying Leg Curls:
75×10
75×10
75×10
75×10
75×10

45-degree Hypers:
bw ×10
+25×10
+25×10
+25×10
+25×10

Standing Cable Abduction:
17×10
17×10
17×10
17×10

Standing Cable Adduction:
17×10
17×10
17×10
17×10

Single-arm Cable Face Pulls:
40×10
40×10
40×10
40×10
40×10

CG Pulldown:
75×10
75×10
75×10
75×10
75×10

Straight-bar Lat Pushdowns:
40×10
40×10
40×10
40×10
40×10

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

Duration: 30 minutes

2/20 – Press – Deload

Back from vacation and 10-days off, and continuing to deload this week for some extended recovery before easing back into heavy stuff.

Arnold DB Press:
25×10
35×10
35×10
35×10
35×10

Seated Shoulder Press Machine (neutral-grip):
75×10
75×10
75×10
75×10
75×10

Rear Delt Flye Machine:
50×10
50×10
50×10
50×10
50×10

DB Side Laterals:
15×10
15×10
15×10
15×10
15×10

Seated Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10

Seated Bicep Hammer Curl Machine:
50×10
50×10
50×10
50×10
50×10

OH Cable Curls:
20×10
20×10
20×10
20×10
20×10

OH DB Extension:
45×10
45×10
45×10
45×10
45×10

V-bar Cable Pushdown:
40×10
40×10
40×10
40×10
40×10

Underhand Pushdown:
17×10
17×10
17×10
17×10
17×10

BTB Pushdown:
80×10
80×10
80×10
80×10
80×10

Wide-grip Pulldowns:
75×10
75×10
75×10
75×10
75×10
75×10

Seated Lat Row Machine:
75×10
75×10
75×10
75×10
75×10
75×10

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

Duration: 40 minutes

2/9 – ATG Squat – ME

Just a quick little workout today – taking the next week off.

ATG Squat (low-bar):
135×10
225×3
315×3
405×3
495×3

Zombie ATG Front Squat:
315×3
365×1
415×1

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

DB Hammer Curls:
55×10
55×10
55×10

Hammer Chins:
bw ×10
bw ×10
bw ×10

Wide-grip Pulldowns:
150×10
150×10
150×10

DB Curls:
25×50

Duration: 40 minutes