Giving low-bar squats a go again, felt good.
ATG Squats (low-bar):
225×5
225×5
225×5
225×5
225×5
DB Split Squat:
40×10
40×10
40×10
GHR:
×10
×10
×10
BB Shrugs (wide-grip):
225×10
225×10
225×10
225×10
225×10
Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
80×12
80×12
80×12
80×12
80×12
CG Pulldown:
100×12
100×12
100×12
100×12
100×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Cable Curl:
60×50
Abs:
×25×6
Duration: 25 minutes
Another deload.
Bench Press:
135×10
135×10
155×10
175×10
195×10
CG Bench Press:
135×10
135×10
135×10
135×10
135×10
Flat DB Squeeze Press:
25×10
25×10
25×10
25×10
25×10
Flat DB Bench:
25×10
25×10
25×10
25×10
25×10
Flat DB Flyes:
25×10
25×10
25×10
25×10
25×10
Cable Crossovers:
50×12
50×12
50×12
50×12
50×12
Rope Pushdowns:
50×12
50×12
50×12
OH Rope Extensions:
50×12
50×12
50×12
Single-arm Underhand Pushdowns:
20×12
20×12
20×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Abs:
×25×6
Duration: 35 minutes
Nice deload. Getting sumo deads back into shape.
Deadlift (reps deloaded):
135×5
225×5
315×5
315×5
315×5
315×5
315×5
365×1
415×1
415×1
GHRs:
×10
×10
×10
×10
Seated Single-leg Leg Curls:
70×10
70×10
70×10
70×10
70×10
Wide-grip Pulldowns (neutral grip):
100×12
100×12
100×12
100×12
100×12
Hammer Chins:
bw ×10
bw ×10
bw ×10
Straight-arm Rope Lat Pushdowns:
70×12
70×12
70×12
70×12
70×12
Seated Cable Row:
80×12
80×12
80×12
80×12
80×12
Abs:
×25×6
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes
Taking a much needed deload week.
Seated Overhead Press Machine (alternating neutral and regular grip):
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
Strict L-Laterals:
15×12
15×12
15×12
Strict Laterals (elbows locked):
15×12
15×12
15×12
Rear Delt Flye Machine:
50×12
50×12
50×12
50×12
50×12
BB Curls:
45×12
45×12
45×12
45×12
Seated Curl Machine:
50×12
50×12
50×12
50×12
Plate Hammer Curls:
25×12
25×12
25×12
25×12
OH Cable Curls:
20×12
30×12
30×12
30×12
Band Pull-Aparts:
red ×50
red ×50
red ×25
red ×25
Abs:
×25×6
Duration: 30 minutes
deload
Cable Crossovers:
×12 x5
Upwards Cable Crossovers:
×12 x5
Flat DB Flyes:
×12 x5
Seated Pec Flye Machine:
×12 x5
Flat DB Squeeze Press:
×12 x5
Reverse-grip Bench Press:
×12 x3
Cable Pushdowns:
×12 x3
Wide-grip Pushdowns:
×12 x3
OH DB Extensions:
×12 x3
Underhand Pushdowns:
×12 x3
BTN Pulldown:
×12 x5
Seated Rows:
×12 x5
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
First time having heavy weight on my back since March – pretty pleased with a full squat 505 double. Deload assistance.
ATG Squats (high-bar):
135×10
225×5
315×3
405×2
455×1
505×2
DB Shrugs:
×12 x5
Seated Leg Curls:
×12 x5
Leg Extensions:
×12 x5
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 32 minutes
Deloading.
Seated Shoulder Press (neutral grip):
×12 x5
Seated Shoulder Press:
×12 x5
Strict L-Laterals:
×12×3
Strict Laterals (elbows locked):
×12×3
Rear Laterals:
×12×5
Front Plate Raises:
×12×5
Seated Bicep Curl Machine
×12×5
Seated Bicep Curl Machine (hammer grip):
×12×5
Plate Hammer Curls:
×12×5
OH Bicep Cable Curls:
×12×5
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 22 minutes
10/10. Pushed conventionals and hit a 1rm PR (finally), cruising the rest of the week.
Conventional Deadlift:
135×5
225×5
315×3
405×2
495×1
585×1
655×1 (PR)
45-degree Hypers:
bw×12 x3
BTN Pulldowns:
×12 x5
Rope Face Pulls:
×12 x5
Straight-arm Lat Pushdowns:
×12 x5
Hanging Leg Raises:
×12 x3
Band Pull-Aparts:
red ×25 x3
Duration: 50 minutes
Light full body to end the week.
Cable Crossovers:
×10 x5
Upwards Cable Crossovers:
×10 x5
Flat DB Flyes:
×10 x5
Seated Pec Flye Machine:
×10 x5
Flat DB Squeeze Press:
×10 x5
Reverse-grip Bench Press:
×10 x3
Cable Pushdowns:
×10 x3
Wide-grip Pushdowns:
×10 x3
OH DB Extensions:
×10 x3
Underhand Pushdowns:
×10 x3
BTN Pulldown:
×10 x5
Seated Rows:
×10 x5
DB Shrugs:
×10 x5
Seated Leg Curls:
×10 x5
Leg Extensions:
×10 x5
ATG Squats:
225×5 x5
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes
9/10. Great sumo deads, definitely more there. Nice deload otherwise.
Deadlift (reps deloaded):
135×5
225×3
315×3
405×2
495×1
585×1
675×2
45-degree Hypers:
bw×12 x3
BTN Pulldowns:
×10 x3
Rope Face Pulls:
×10 x3
Hanging Leg Raises:
×10 x3
Band Pull-Aparts:
red ×25 x3
Duration: 30 minutes