Author: stealth

Decent.

Incline Bench Press:
45×20
45×20
135×10
135×10
135×10
165×10
195×10
230×5
250×5
280×6
230×10
230×10
230×10

Seated Pec Flye Machine (slow negatives):
170×8
170×8
170×8
170×8

Seated Bicep Curl Machine:
75×12
75×12
75×12
75×12
75×12

Single-arm Reverse Tricep Pushdown:
20×12
20×12
20×12
20×12
20×12

Tricep Pushdowns:
60×10
60×10
60×10
60×10
60×10

OH Rope Extensions:
60×10
60×10
60×10
60×10
60×10

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

Duration: 40 minutes

Nice pulls today. Widened my sumo stance out a bit to change things up a bit and they felt really solid.

Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×5
405×3
495×2
585×1
615×1
645×1
645×2
585×1
315×3 (speed work)
315×3
315×3
315×3
315×3

Seated Lat Row Machine (chest supported):
200×8
221×8
242×8

WG Pulldown:
150×8
175×8
175×8
175×8
175×10

Hammer Chins:
+15×10
+15×10
+15×10

Rope Lat Pushdowns:
60×12
60×12
60×12
60×12
60×12

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

Duration: 60 minutes

Still having sinus infection issues, and it really saps my energy, but presses went well anyway. I moved my grip out to around my normal military press grip – going to take some getting used to, but it felt solid for the first heavy session using it. Tried dips but they are still too hard on my right rear delt.

Strict Military Press:
45×20
45×20
65×10
85×10
105×10
125×5
145×5
165×5
185×5
205×5
225×5 (PR)
155×10
155×10
155×10
155×10
155×10

Seated Bicep Curl Machine:
75×12
75×12

Single-arm Seated Bicep Curl Machine:
75×12
50×12

Seated Bicep Hammer Curl Machine:
50×15
50×15
50×15

OH DB Extension:
60×12
60×12
60×12

Cable Pushdown:
50×10
75×10
75×10

Underhand Pushdown:
37×10
50×10
62×10

Dips:
bw ×10
bw ×10
bw ×10

Seated Shoulder Press Machine (neutral-grip):
150×10
200×10
150×10

Rear Delt Flye Machine:
80×12
80×12
80×12

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

Duration: 40 minutes

CNS is fried from the previous lifting + sinus infection. Squats were rough.

ATG Squat (high-bar):
135×10
135×5
135×5
135×5
225×3
315×3
405×3
495×1
520×1

Lying Hamstring Curls:
100×10
100×10
100×10

Seated Leg Extensions:
210×10
210×10
210×10
210×10
210×10

Shrugs:
225×10
315×10
405×10
495×10
495×10
495×10
405×10

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

Duration: 40 minutes

Still battling the sinus infection, so still rolling with lower volume. Very sore/achy from all the overheads Monday. Got the desired numbers, though.

Incline Bench Press:
45×20
45×20
135×10
165×10
195×10
225×3
255×3
275×1
295×1
315×1
315×1
225×10
225×10

Decline Bench Press:
225×10
225×10
225×10

OH DB Extension:
75×12
75×12
75×12
75×12
75×12

V-bar Pushdowns (superset with oh extensions):
63×12
63×12
63×12
63×12
63×12

Reverse Straight-bar Pushdowns:
63×12
50×12
50×12
50×12
50×12

Seated Pec Flye (slow negatives):
170×6
184×6
198×6
205×6
170×6

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

Duration: 60 minutes

Fighting a cold/sinus infection so I kept volume low. Deads went very well. Especially pleased since deads were so terrible last week.

Deadlift (all reps from a stop):
135×5
135×5
135×5
225×5
315×3
405×3
495×2
585×1
680×2
585×3

Hammer-grip Chins:
bw ×4
+25×4
+55×4
+55×4
+55×4
+25×8

Duration: 30 minutes

Pressing went pretty well – hit the target single for another PR on strict overheads, but I feel I need to dial things back and work my way back up again. Forearms/elbows feeling too beat up week-to-week lately.  Started working with a normal military press grip with light weight/reps and that felt really solid for my shoulder.

Strict Military Press (close-grip, elbows tucked):
45×20
45×20
80×10
100×10
120×5
140×5
160×5
180×5
200×3
220×1
240×1
260×1 (PR)
275×1 (push press)
225×2
225×2
225×2
225×2

Strict Military Press (normal grip):
135×10
135×10
135×10
135×10
135×10

Rope Pushdown:
60×8
70×8
70×8
80×8
80×8

Single-arm Underhand Pushdown (superset with rope pushdowns):
20×8
30×8
30×8
30×8
30×8

BTB Pushdown:
100×12
120×12
160×12
160×12
160×12

Rear Delt Flye Machine:
90×6
110×6
110×6
110×6
110×6
110×6

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

Duration: 60 minutes

Decent.

Incline Bench Press:
45×30
135×12
165×12
195×12
230×3
260×3
290×3
275×3

Seated Chest Press Machine (neutral grip):
150×6
200×6
225×6
250×6
150×6

Seated Chest Press Machine:
150×6
200×6
225×6
250×6
150×6

Seated Pec Flye Machine (slow negatives):
170×10
184×10
198×10
184×10
170×10

Standing DB Curls:
25×20
25×20

OH Rope Extension:
60×12
60×12
60×12

V-bar Pushdowns (superset with oh extensions):
60×12
60×12
60×12

Single-arm Cable Extension:
20×12
30×12
40×12

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

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

Duration: 40 minutes

Great overheads, but forearms/elbows are still achy and holding things back a bit so I cruised through arm work.

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
75×12
95×12
115×10
135×8
155×5
175×5
195×3
215×3
235×4 (PR)
225×3
185×8

Seated Bicep Curl Machine:
75×8
75×8
75×8

Seated Hammer Curl Machine:
75×8
75×8
75×8

OH Cable Curls:
23×12
23×12
23×12

OH DB Extension:
80×12
80×12
80×12

Rope Pushdown:
50×12
50×12
50×12

Single-arm Underhand Pushdown (superset with pushdowns):
23×12
23×12
23×12

BTB Pushdown:
100×12
120×12
140×12
160×12
160×12

Seated Shoulder Press Machine (neutral-grip):
150×8
200×8
214×8

Rear Delt Flye Machine:
100×8
120×8
140×8

Duration: 50 minutes