2/9 – Squat – DE

10/10. Fast squats, lots of energy.

DE ATG Squat (high-bar):
225×2
245×2
265×2
285×2
305×2
325×2
345×2

DE Zombie ATG Front Squat:
225×2
245×2
265×2
285×2
305×2
325×2

DE SSB Squat:
255×2
275×2
295×2
315×2
335×2
355×2

Seated Leg Extensions:
210×12
210×12
210×12
210×12
210×12

Single-leg Seated Leg Extensions:
50×12
50×12
50×12
50×12
50×12

DB Shrugs:
60×12
60×12
60×12
60×12
60×12

Single-arm Seated Curl Machine:
50×12
50×12
50×12
50×12
50×12

Seated Curl Machine (hammer grip):
50×12
50×12
50×12

OH Cable Curls:
20×12
20×12
20×12
20×12
20×12

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

Duration: 40 minutes

2/8 – Bench – 5’s

8/10. Feels good hitting the presses a bit harder again.

Paused Incline Bench Press:
45×12
45×12
45×12
135×5
155×5
175×5
195×5
225×5
255×5
225×5

Flat DB Bench Press:
100×6
110×6
120×8

Flat DB Squeeze Press:
70×10
80×10
90×10

CG Bench Press:
135×8
155×8
175×8
195×8

Cable Crossovers:
30×10
40×10
50×10
60×10
70×10
80×10 (PR)

OH Rope Extensions:
50×10
60×10
60×10

Cable Pushdown:
60×10
70×10
80×10

Single-arm Cable Pushdowns:
20×10
30×10
30×10

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

Duration: 45 minutes

2/6 – Deadlift – ME

9/10. Strong deads but power was lacking a bit.

Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×2
495×1
585×1
625×2
565×2

SLDL:
315×10
315×10
315×10

Wide-grip BB Row:
225×10
225×10
225×10

Underhand Pulldown:
150×8
162×8
175×8
175×8
175×8
162×8
150×8
138×8
125×8
112×8
100×8

Rope Cable Hammer Curls:
50×12
50×12
50×12
50×12
50×12

Preacher Curls (full extension):
65×12
65×12
65×12
65×12
65×12

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

Duration: 45 minutes

2/5 – Press – 5’s

7/10. Getting back after heavy overheads after a few months of letting my elbows/triceps recover. Rusty.

Strict Military Press:
45×20
45×20
45×20
75×10
95×10
115×10
135×10
155×8
175×5
200×5
225×5

OH DB Presses:
60×10
60×10
60×10

Strict L-Laterals:
30×12
30×12
30×12

Strict Laterals (elbows locked):
20×12
20×12
20×12

Rear Delt Flye Machine:
100×12
100×12
100×12

OH Rope Extensions:
40×12
50×12
60×12

Single-arm Cable Extensions:
20×12
20×12
20×12

V-bar Pushdowns:
40×12
50×12
60×12

Wide-grip Pushdowns:
75×12
87×12
87×12

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

Duration: 40 minutes

2/2 – Squat – Deload

Good deload.

DE ATG Squat (high-bar):
225×3
225×3
225×3
225×3
225×5

Zombie ATG Front Squat:
225×3
225×3
225×3

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×15

Seated Leg Extensions:
157×12
157×12
157×12
157×12
157×12

DB Shrugs:
50×20
50×20
50×20

BB Curls:
45×12
45×12
45×12
45×12
45×12

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

Duration: 25 minutes

2/1 – Bench – Deload

9/10. Pretty nice deload.

DB Bench:
55×12
55×12
55×12

Neutral-grip DB Bench:
55×12
55×12
55×12

Flat DB Squeeze Press:
55×12
55×12
55×12
55×12
55×12
55×12

Flat DB Flye:
35×12
35×12
35×12

Incline DB Flye:
35×12
35×12
35×12

Incline DB Squeeze Press:
35×12
35×12
35×12

Pec Flye Machine:
60×12
60×12
60×12
60×12
60×12

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

Upwards Cable Crossovers:
20×12
20×12
20×12
20×12
20×12

OH Rope Extensions:
30×12
30×12
30×12
30×12
30×12

Rope Pushdowns:
30×12
30×12
30×12
30×12
30×12

Underhand Pushdowns:
30×12
30×12
30×12
30×12
30×12

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

Duration: 40 minutes