11/9 – Bench

8/10. Paused inclines feeling solid. First time doing dips without elbow/shoulder pain in a long time.

Paused Incline Bench Press:
135×5
155×5
175×5
195×5
230×5
230×5
230×5
230×5

Flat DB Flyes:
60×10
70×10
70×12

Pec Flye Machine:
170×10
177×10
184×10
191×10
198×10

Cable Crossovers:
30×10
40×10
50×10
60×10
67×12

OH BB Extensions:
70×12
70×12
70×12

OH DB Extensions:
70×12
70×12
70×12

Wide-grip Pushdowns:
87×12
87×12
87×12

Dips:
bw ×10
bw ×10
bw ×10

DB Halo Rotations:
40×25
40×25
40×25

Duration: 50 minutes

11/7 – Deadlift – DE

7/10.

Deadlift (reps deloaded):
135×5
225×5
315×2
335×2
355×2
375×2
395×2
415×2

Conventional Deadlift (reps deloaded):
315×5
335×2
355×2
375×2
395×2
415×2

Extra-close CG Pulldown (long rom):
150×6
175×6
175×6
175×6
150×10

Wide-grip BB Rows:
315×6
315×6
315×6
315×6
315×6

Rope Cable Hammer Curls:
40×12
50×12
60×12
70×12
80×12
60×12
50×12
40×12

Lying Leg Curls:
100×6
125×6
150×6
164×6
150×6
100×6

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

Duration: 50 minutes

11/6 – Press – 3’s

7/10 – hard getting back into the groove after a week off. Not really satisfied with form on the top set of presses today (too much leg drive).

Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×10
130×8
150×5
170×3
190×3
220×3
250×3
270×3 (PR)
195×10
195×10
195×10

L-Laterals:
30×12
30×12
30×12

Rear Delt Laterals:
40×12
40×12
40×12

OH Rope Extension:
50×12
50×12
50×12

Rope Pushdown:
50×12
50×12
50×12

Single-arm Reverse Pushdown:
13×12
13×12
13×12

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

Duration: 55 minutes