7/10.
Incline Bench Press:
135×10
135×10
135×10
135×10
185×10
215×10
255×5
295×3
325×1
Paused Bench Press:
230×5
260×3
285×6
Flat DB Bench Press:
100×4
120×4
120×6
Flat DB Flyes:
55×6
65×6
75×6
85×6
95×8
Single-arm Reverse Tricep Pushdown:
20×20
V-bar Pushdown:
40×25
Wide-grip Pushdowns:
50×20
OH BB Extension:
45×20
Bench Dips:
bw ×25
bw ×25
Hanging Scapular Retractions:
+10×10
+10×10
+10×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes
8/10. First time doing sumos in a few months – not bad.
Deadlift (all reps from a stop):
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×1
635×2
635×1
Conventional SLDL:
405×5
405×5
455×5
405×5
WG Pulldown (short rests):
250×6
237×6
225×6
212×6
200×6
187×6
175×6
162×6
150×6
137×6
125×6
112×6
100×10
87×15
75×25
Cable Upright Row:
60×10
60×10
60×10
60×10
60×10
Wide-grip Lat Pushdowns:
75×12
75×12
75×12
Seated Hamstring Curl:
150×8
125×8
100×10
75×12
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes
8/10. Nice workout after over a week off.
Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×8
145×5
165×5
185×3
210×1
235×1
255×2 (PR)
275×2 (push press)
170×10
170×10
170×10
170×10
170×12
Arnold Presses:
70×6
70×6
70×6
Strict Side Laterals:
30×12
30×12
30×12
Rear Delt Laterals:
30×12
30×12
30×12
OH BB Extension:
45×20
Cable Pushdown:
50×20
Single-arm Rope Reverse Pushdown:
12×20
Wide-grip Pushdown:
62×30
Straight-bar Face Pulls:
50×20
50×20
50×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes