Author: stealth

Getting back into ATG squats. Knees feeling good. Tightness in hips, but that’s just from not having squatted in a while, I think. All reps cake.

ATG Squat (high-bar):
135×10
225×5
315×5
405×5
315×5

ATG Zombie Front Squats:
245×5
245×5
245×5

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

Hammer Chins:
+15×10
+15×10
+15×10

Duration: 30 minutes

Shoulder felt good on inclines, so I tried a set @ 135 on flat bench. Felt like shit, still.

Incline Bench Press:
45×50
135×12
165×12
195×12
215×5
235×5
255×8

Seated Chest Press Machine (neutral grip):
100×10
150×10
200×10

Seated Chest Press Machine:
100×10
150×10
200×10

Seated Pec Flye Machine:
100×12
170×12
170×12
170×12
170×12

Seated Bicep Curl Machine:
100×12
125×12
125×12
125×12
100×12
100×12

OH Rope Extension:
50×12
50×12
50×12
50×12
50×12

V-bar Pushdowns (superset with oh extensions):
50×12
50×12
50×12
50×12
50×12

Single-arm Reverse Tricep Extension:
17×12
17×12
17×12
17×12
17×12

Cable Crossovers:
30×12
30×12
30×12
30×20
30×25

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

Duration: 60 minutes

Foot starting to feel OK. Deads went pretty well.

Deadlift (all reps from a stop):
135×12
225×6
315×5
405×3
495×2
585×1
635×2
635×2
635×2

Seated Leg Curl:
170×10
210×10
250×10
285×10
285×10

CG Pulldown:
250×8
271×8
292×8
299×8
271×10

Cable Rope Face Pulls:
80×12
100×12
120×12
120×12
120×12

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

CG Lat Pushdowns:
50×12
75×12
87×12
100×12
100×12

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

Duration: 60 minutes

Easy presses.

Strict Military Press (close-grip, elbows tucked):
45×20
75×20
95×5
115×5
135×5
155×5
175×5
195×5
215×6 (PR)
155×15

Seated Bicep Curl Machine:
100×12
125×12
125×12
125×12
125×12
100×12

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

OH Cable Curls:
30×12
30×12
30×12
30×12
30×20

OH DB Extension:
50×20
50×20
50×20

Rope Pushdown:
50×20
50×20
50×20

Single-arm Underhand Pushdown:
17×20
17×20
17×20

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
150×10
200×10
200×10
175×10
175×10

Rear Delt Flye Machine:
90×12
90×12
90×12
90×12
90×12

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

Duration: 40 minutes

Nice, intense session. First time really pushing GM’s for more than a 3-5 rep max, and hit a nice PR with more in the tank. Pushed zombie atg squats for the first time since my knee was acting up this summer and that went really well. Not too far off my best there. I really suck at chins, not having done them in a long time due to my shoulder/forearm issues, and lack of a way to do hammer chins (easiest on my shoulders), but that will come back fast.

GM’s:
45×15
135×12
185×5
225×5
275×5
325×3
375×2
405×2
425×2 (PR)

ATG Zombie Front Squats:
225×3
275×1
325×1
375×1
405×1

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

Hammer Chins (30-45s rests):
bw×10
bw×10
bw×10
bw×15
bw×15

Duration: 40 minutes

Pressing was fine – second heavy incline day – but shoulder was a bit tender from Monday’s work, so I cruised on the accessory work. Realized I cannot do floor presses in the new rack due to how the weight storage pegs are mounted, bummer.

Incline Bench Press:
45×40
135×12
155×12
185×12
240×3
260×1
280×1
300×1
255×3
255×3

Seated Chest Press Machine (neutral grip):
100×12
100×12
100×12
100×12
100×12

Seated Chest Press Machine:
100×12
100×12
100×12
100×12
100×12

Seated Pec Flye Machine:
100×12
100×12
100×12
100×12
100×12

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

OH DB Extension:
60×12
60×12
60×12
60×12
60×12

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

Reverse Tricep Pushdowns:
20×12
20×12
23×12
23×12
27×12

Cable Crossovers:
20×12
20×12
20×12
20×12
20×12
20×12
20×12
20×12

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

Duration: 40 minutes