Month: October 2019

10/10. Real solid pressing today; no shoulder/elbow issues.

Strict Military Press (training max: 295):
45×20
45×20
75×12
105×10
135×8
165×5
205×3
235×3
265×7 (6 strict + 1 push press)

Seated DB Press (dropset):
65×12-55×12-45×12-35×12-25×20

Strict Laterals (dropset):
30×25-25×25-15×25-10×25

Rear Delt Flye Machine (dropset):
90×15-80×15-70×15-60×15-50×15-40×15-30×15-20×15

Preacher Curls (short rests):
65×15-15-15

DB Hammer Curls (holding dbs together in front, dropset):
35s ×15-25s ×15-15s ×15-10s×15

OH Cable Curls (dropset):
27×15-23×15-20×15-17×15-13×15

DB Forearm Curls (no concentric, slow negatives):
20×10
20×10
20×10

Reverse DB Forearm Curls (no concentric, slow negatives):
20×10
20×10
20×10

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

Duration: 45 minutes

10/10. Really good session. Squats were easy, felt strong. Pushed shrugs for the first time in a long while and they felt great.

Squats (low bar, training max: 545):
135×10
225×5
315×5
355×5
410×5
465×7 (last rep paused)

Lying Hamstring Curl:
164×12-6-4

Seated Leg Extensions:
150×35-25-25

Shrugs:
315×10
405×10
495×10
585×10
675×10
705×10

Rope Face Pulls (two ropes):
50×15-15-15-15-15

Wide Neutral-grip Pulldown (leaning way back):
100×10
150×10
200×10
250×10

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

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

Duration: 50 minutes

Still giving floor presses a break.

Flat DB Bench:
35×10
45×10
55×10
75×5
100×12

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15-15-15
30×15-15-15
30×15-15-15

Flat DB Flyes:
25×15-15-15

V-bar Cable Pushdowns:
100×30-20-200×10-100×10

OH Rope Extensions (low position):
40×30-25-25

Single-arm Reverse Pushdowns:
20×15-15-15

Cable Crossovers:
30×15-15-15

Single-arm Cable Crossovers:
20×15-15-15

Bench Dips (legs elevated):
×15-15

DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10

Reverse DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10

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

Duration: 35 minutes

9/10. Fast deads, feeling good.

Conventional Deadlift (training max: 625, no straps):
135×10
225×5
315×5
405×5
470×5
530×5 (first 3 reps from a stop/regrip)

DE Deadlifts (sumo, 15s rests, varying widths):
245×3
245×3
245×3
245×3
245×3
245×3

DB SLDL:
110s ×10-10-10

GHRs (closer foot setting – 2/2 ):
×20

Chest-supported Seated Lat Row (dropset):
100-87-75-62-50×15

Extra Close-grip Pulldowns (dropset, old stack):
100-87-75-62-50×15

Wide-grip Pulldowns (neutral grip):
100-90-80-70-60×15

Wide-grip Straight-arm Lat Pushdowns (old stack, strict form):
75×16-8-6

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

Duration: 45 minutes

9/10. First heavy session in a month so I started out with my training max dialed back a bit (down to 295 from 310). All presses were easy. Added db forearm curls (negatives with assisted concentrics) to help prevent future tendonitis/elbow issues.

Strict Military Press (training max: 295):
45×30
75×12
105×10
135×5
155×5
190×5
220×5
250×7

Standing Alternating DB Press (superset with laterals):
40×10
40×10
40×10

Strict Laterals:
30×10
30×10
30×10

DB Rear Laterals:
30×12-12-12

Seated Bicep Curl Machine (dropset)
125-100-75-50×15

DB Hammer Curls (holding dbs together, dropset):
30s ×20-25s ×20-15s ×30

Cable Curls (dropset):
60-50-40-30-20-10×10

OH Cable Curls:
20×20-20-20

DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10

Reverse DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10

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

Duration: 40 minutes