Deloading.
Standing DB Press (dropset):
35×15-55×15-45×15-35×15
Strict L-Laterals:
15×30-30-30
Rear Delt Flye Machine (dropset):
70×20-60×20-50×20-40×20-30×20
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
red ×25
Duration: 20 minutes
deload.
DE Squats (low bar, parallel):
135×5
225×3
225×3
225×3
225×3
225×3
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:
30×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
Easy deload.
Bench Press:
135×12
135×12
135×12
135×12
135×12
CG Bench Press:
145×15-15-15
Flat DB Squeeze Press:
35×15-35×15-35×15
Flat DB Flyes:
25×25
Single-arm Landmine Press:
+25×15-+50×15-+25×15
Cable Crossovers:
60×15-15-15
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
Cruised through this deload session. DE pulls felt great.
DE Deadlift:
135×10
225×5
315×2
335×2
355×2
375×2
395×2
415×2
GHRs:
×10-10-10
Seated Lat Row Machine:
100×15-15-15
Rope Lat Pushdowns:
40×20-20-20
Overhand Pulldowns:
70×20-20-20
Wide-grip Pulldowns (neutral grip):
120×15-15-15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes
Deloading.
Strict Military Press:
135×10
135×10
135×10
135×10
Strict L-Laterals:
25×15-15-15
Rear Delt Flye Machine:
70×20-20-20
BB Curls:
65×20-20-20
Seated Bicep Curl Machine:
50×20-20-20
Plate Hammer Curls:
25×50
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 25 minutes
5/10. Could tell right off the bat I was just not into this session. Hips achy, tired. Ready for next week’s deload a day early.
DE Squats:
135×10
135×10
225×5
325×2
345×2
345×2
345×2
345×2
DE ATG Zombie Front Squat:
225×2
225×2
Lying Hamstring Curl:
50×20-20-20
Seated Leg Extension:
90×20-20-30
DB Shrugs/Shoulder rolls:
30×25-25-25
Extra CG Pulldown:
100×20-20-20
Kneeling single-arm Cable Row:
30×20-20-20
Rope Cable Hammer Curls:
30×20-20-20
Single-arm Cable Curls:
20×20-20-20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes
9/10. Good DE squats. Fast.
DE Squats (low bar, parallel):
135×5
225×2
315×2
315×2
315×2
315×2
315×2
315×5
Lying Hamstring Curl:
50×15-15-50
Seated Leg Extension:
105×15-15-50
Shrugs (varying grips):
225×20-20-20
CG Pulldown:
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:
30×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
Easy press deload. Tried light barbell bench for the first time in ages – still hurts the shoulders if I don’t arch.
Bench Press:
135×12
135×12
135×12
135×12
135×12
CG Bench Press:
145×15-15-15
Flat DB Squeeze Press:
50×15-40×15-30×15
Flat DB Flyes:
25×25
Single-arm Landmine Press:
45×20-20-20
Cable Crossovers:
60×15-15-15
Pushdowns:
50×25-25-25
OH Rope Extensions:
30×25-25-25
Dips:
×10
Bench Dips:
×20
Band Pull-Aparts/External Rotations:
red×25
red×25
red×25
Duration: 30 minutes
Cruised through this deload session. DE pulls felt great.
DE Conventional Deadlift:
135×10
225×5
315×2
335×2
355×2
375×2
395×2
415×2
315×2
GHRs:
×10-10-10
Seated Lat Row Machine:
100×15-15-15
Rope Lat Pushdowns:
40×20-20-20
Hammer Chins:
×10-10-10
Wide-grip Pulldowns (neutral grip):
120×15-15-15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
10/10. Good presses. Good deload. Mentally, was checked out, but still hit a push press PR. Finished presses with a nice rep-out at 155.
Strict Military Press:
45×30
95×10
115×10
135×5
185×3
235×1
265×1
295×4 (push press, PR)
155×35
Strict L-Laterals:
25×15-15-15
Rear Delt Flye Machine:
70×20-20-20
BB Curls:
65×20-20-20
Seated Bicep Curl Machine:
50×20-20-20
Plate Hammer Curls:
25×50
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 40 minutes