12/5 – Press – Deload

Nice deload workout.

Push Press:
45×20
135×10
185×6
185×6

SeatedBicep Curl Machine:
75×10
75×10
75×10

Single-arm Seated Bicep Curl Machine:
50×10
50×10
50×10

Seated Bicep Hammer Curl Machine:
50×10
50×10
50×10
50×10
50×10

OH Cable Curls:
20×10
20×10
20×10
20×10
20×10

OH DB Extension:
40×12
40×12
40×12
40×12
40×12

Rope Pushdown:
40×10
40×10
40×10
40×10
40×10

Single-arm Underhand Pushdown:
13×10
13×10
13×10
13×10
13×10

BTB Pushdown:
40×10
40×10
40×10
40×10
40×10

Seated Shoulder Press Machine (neutral-grip):
100×10
100×10
100×10

Seated Shoulder Press Machine:
100×10
100×10
100×10

Rear Delt Flye Machine:
50×10
50×10
50×10
50×10
50×10

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

Duration: 30 minutes

12/2 – ATG Squat – ME

First max effort squat session in 6 months, and had one of the best, if not the best squat session all year.  Was hoping to get something north of 500 on high-bar ATG squat and ended up getting a 2-rep PR with 550. Really happy with that. Followed that up with a zombie ATG front squat best.

ATG Squat (high-bar):
135×5
135×5
225×5
315×3
405×2
495×1
525×1
550×2 (PR)

ATG Zombie Front Squats:
225×3
275×1
325×1
375×1
425×1 (PR)

Shrugs:
225×6
315×6
405×6
495×6
585×6
635×6
585×6
495×6
405×6
315×6

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

Duration: 60 minutes

12/1 – Incline – ME

Inclines were fine, but shoulder had some soreness that made me hold back a bit. Considering moving inclines to Mondays behind overhead presses so my shoulder has a full week between heavy work.

Incline Bench Press:
45×40
135×12
135×12
165×12
195×12
245×3
265×1
285×1
305×1
305×1
255×3
255×5

Seated Chest Press Machine (neutral grip):
100×10
150×10
200×10
225×6
150×10
100×12

Seated Chest Press Machine:
100×10
150×10
200×10
225×6
150×10
100×12

Seated Pec Flye Machine (slow negatives):
100×12
170×12
130×12
130×12
130×12
130×12
130×12

Seated Bicep Curl Machine:
100×10
100×10
100×10
100×10
100×20

OH DB Extension:
65×12
65×12
65×12
65×12
65×12

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

Reverse Tricep Pushdowns:
20×12
20×12
30×12
30×12
30×12

Cable Crossovers:
30×12
30×12
30×12
30×12
30×12
30×12
30×12
30×12

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

Duration: 60 minutes