Quick and easy deload.
Bench Press:
135×12-12-12
CG Bench Press:
135×12-12-12
Neutral Grip DB Bench Press:
30×15-15-15
Flat DB Flyes:
20×25-25-25
Single-arm Upright Cable Crossover:
30×15-15-15
Cable Crossovers:
20×25-25-25
Pushdowns:
50×25-25-25
OH Rope Extensions:
30×25-25-25
BTB Pushdowns:
50×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 18 minutes
Fast speed pulls. Nice deload.
DE Deficit Conventional Deadlift (standing on 45 bumper):
135×5
225×5
315×2
315×2
315×2
315×2
DE Conventional Deadlift:
315×2
315×2
315×2
315×2
405×3
GHRs (setting: 3/2):
×10-10-10
Seated Lat Row Machine (dropset):
100×15-87×15-75×15-62×15-50×15
Rope Lat Pushdowns:
40×20-20-20
Overhand Pulldowns:
70×20-20-20
Wide-grip Pulldowns (neutral grip, dropset):
120×10-110×10-100×10-90×10-80×10-70×10-60×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes
10/10. Deloading but decided to do some heavy push presses – strong double @ 315 for a nice PR.
Push Press:
45×50
75×10
95×10
115×5
135×10
185×3
235×1
265×1
295×1
315×2 (PR)
Strict L-Laterals:
30×15-15-15
Rear Laterals:
30×15-15-15
BB Curls:
65×20-20-20
Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×50
Plate Hammer Curls:
25×100
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
ME squats went decent – heaviest I’ve gone without wraps in possibly ever?
Squats (low bar):
135×10
225×5
315×3
405×2
495×1
545×2
Squats (high bar):
545×2
495×2
Lying Hamstring Curl:
50×15-15-15
Seated Leg Extension:
105×15-15-15
DB Shrugs:
50×75
BTN Pulldowns (neutral grip):
120×15-15-15
Cable Face Pulls:
60×25-25-25
Seated Bicep Curl Machine:
50×25-25-25
Reverse grip Seated Bicep Curl Machine:
25×25-25-25
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 45 minutes
Shoulder not liking pressing at all.
Incline Bench Press:
135×12-12-12
Decline Bench Press:
135×12-12-12
Neutral Grip DB Bench Press:
25×15-15-15-15-15
Flat DB Flyes:
25×15-15-15-15-15
Single-arm Upright Cable Crossover:
30×15-15-15-20×15-15
Cable Crossovers:
20×20-20-20
Pushdowns:
50×25-25-25
Reverse Pushdowns:
50×25-25-25
OH Rope Extensions:
30×25-25-25
BTB Pushdowns:
50×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 30 minutes
Decent ME pulls.
Deadlift:
135×5
225×5
315×3
405×2
495×1
585×1
635×1
635×2
GHRs (setting: 3/2):
×10-10-10
Seated Lat Row Machine (dropset):
100×15-87×15-75×15-62×15-50×15
Rope Lat Pushdowns:
40×20-20-20-20-20
Overhand Pulldowns:
70×20-20-20
Seated Cable Rows (dropset):
110×15-100×15-90×15-80×15-70×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
Deloading again this week.
Standing DB Press (dropset):
20×15-30×15-40×15-50×15-40×15-30×15-20×15
Strict L-Laterals:
15×20-20-20-20-20
Rear Laterals:
20×15-15-15-15-15
BB Curls:
65×20-20-20
Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×15
Plate Hammer Curls:
25×75
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 20 minutes
deload.
DE Squats (low bar/high bar mix, atg):
225×5
225×5
225×5
225×5
225×5
315×5
Lying Hamstring Curl:
50×15-15-50
Seated Leg Extension:
105×15-15-50
Shrugs (varying grips):
225×20-20-20
Pulldowns (varying grips):
120×15-15-15
Cable Face Pulls:
60×25-25-25
Seated Bicep Curl Machine:
50×25-25-25
Reverse grip Seated Bicep Curl Machine:
25×25-25-25
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
Easy deload.
Bench Press:
135×12-12-12-12-12
CG Bench Press:
135×15-15-15
Neutral Grip DB Bench Press:
35×15-15-15-20×15-15
Flat DB Flyes:
20×25-25-25
Single-arm Landmine Press:
+25×15-15-15
Single-arm Upright Cable Crossover:
40×15-15-15-20×15-15
Cable Crossovers:
20×25-25
Pushdowns:
50×25-25-25
OH Rope Extensions:
30×25-25-25
BTB Pushdowns:
60×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 30 minutes
Nice elevated speed pulls.
Deficit Conventional Deadlift (standing on 45 bumper):
135×5
225×5
315×2
315×2
315×2
315×2
315×2
315×2
315×2
315×2
GHRs (setting: 3/2):
×10-10-10
Seated Lat Row Machine (dropset):
100×15-87×15-75×15-62×15-50×15
Rope Lat Pushdowns:
40×20-20-20
Overhand Pulldowns:
70×20-20-20
Wide-grip Pulldowns (neutral grip, dropset):
120×10-110×10-100×10-90×10-80×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes