Month: May 2017

4/10

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
135×10
165×10
195×10
220×5
250×5
280×7
230×12 (narrower grip)

Paused Bench Press (narrow grip):
195×5
220×5
250×7

CG Bench Press:
170×10
190×10
210×10
230×10

Flat DB Bench Press:
75×10
95×10
110×10

Flat DB Flyes:
60×10
60×10
60×12

Wide-grip Pushdowns:
40×20
40×20
40×20

Upright Cable Rows:
50×12
50×12
50×12

Hanging Scapular Retractions:
bw ×10
+10 ×10
+10 ×10
+10 ×10

Band Pull-Aparts:
purple ×25
purple ×25
red ×50

Duration: 50 minutes

2/10. Hips were weak, elbow sore. Low intensity/low rest assistance work.

Deadlift (all reps from a stop):
135×5
135×5
135×5
225×5
335×5
405×3
495×2
585×1
635×2
585×1

Hammer Chins:
bw ×10
+25×8
+45×6
+65×5

CG Pulldown:
150×10
175×10
200×10

WG Pulldown:
150×10
175×10
175×10

Rope Lat Pushdowns:
80×12
80×12
80×12

Lying Hamstring Curl:
157×6
157×6
157×6

Standing Cable Adduction:
20×10
20×10
20×10

Standing Cable Abduction:
20×10
20×10
20×10

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

Duration: 60 minutes

5/10. Tired.

Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×8
130×6
150×5
175×5
200×5
225×5
155×10
155×10
155×10
155×10
155×12

Arnold Presses:
65×10
75×8
85×10

Strict Side Laterals:
20×10
20×10
20×20

Rear Delt Flye Machine:
100×10
130×8
170×7 (PR)

Seated Bicep Curl Machine:
100×10
125×10
150×10

OH Cable Curls:
20×20
20×20
20×20

Cable Pushdown:
50×10
50×10
50×10

Single-arm Underhand Pushdown:
20×12
20×12
20×12

JM Press:
45×10
65×10
85×10
105×10
85×10

Band Pull-Aparts:
purple ×25
purple ×25
red ×50

Duration: 60 minutes