11/13 – Arms

Decided to add an ‘extra’ workout in on Wednesdays. Starting with arms this week, which will probably be the norm since it doesn’t stress the CNS. This was a nice, quick session.

All four exercises performed in super-set fashion, no rests; 90 second rests between rounds.

DB Hammer Curls (hold last 5 reps at the top for  1 count):
30s ×20
30s ×20
30s ×20
30s ×30

EZ Curls:
55×20
55×20
55×20 (wide-grip drag curl)
55×30 (reverse grip)

OH DB Extension:
75×20
75×20
75×20
75×30

Bench Dips:
×20
×20
×20
×30

Duration: 13 minutes

11/12 – Deadlift – 3’s

9/10. Sore as hell but pulls went well. Fast and smooth.

Conventional Deadlift (training max: 630):
135×10
225×5
315×3
440×3
505×3
565×3

DE SLDL (15-30s rests):
315×5
315×5
315×5
315×5
315×5

GHRs (1/2 foot position):
×10-5

Rope Face Pulls (two ropes for wider pull):
50×25-(50-40-30-20×25)

Rope Strict Straight-arm Lat Pushdowns:
100×15-8-10

Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5

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

Duration: 45 minutes

11/11 – Press – 3’s

9/10. easy presses, no shoulder/elbow issues.

Strict Military Press (training max: 300):
45×20
45×20
75×12
105×10
135×8
165×5
210×3
240×3
240×3
270×5

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

Strict Laterals (dropset):
30-25-20-10×25

Rear Delt Flye Machine (dropset):
90-80-70-60-50-40-30-20×15
20×2 (per arm, 60s negatives)

Preacher Curls (short rests, long negatives):
65×10-10-10

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

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

DB Forearm Curls (no concentric, slow negatives):
25×10
25×10
25×10
25×10

Reverse DB Forearm Curls:
25×10
25×10
25×10

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

Duration: 55 minutes

11/8 – Squat – 5’s

9/10. Easy squats, though I wasn’t in the mood for them. Good shrugs.

Squats (low bar, training max: 550):
135×10
225×5
315×5
355×5
415×5
470×5

BB Split Squat (per leg):
135×10
135×10

Zombie ATG Front Squat:
225×5
225×5

Seated Leg Extensions:
150×30-30-30-110×30-70×30

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

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:
20×12-12-12-12-12

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

Duration: 60 minutes

11/7 – Chest/Tris

Enjoying these lighter, but fast chest/tricep workouts.

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

Flat DB Bench:
30-40-50-50-50-80×10

Flat DB Flyes:
25×15-15-15

Cable Crossovers (dropset, starting @ high pulley position to low):
30×15-15-15-15-15-15-15

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

V-bar Cable Pushdowns:
200-180-160-140-120-100-80-60-40-20×10

OH Rope Extensions (low position, dropset):
40-30×30-20×35

Single-arm Reverse Pushdowns:
20×10-10-10

DB Forearm Curls (no concentric, slow negatives):
50×10
50×10
50×10

Reverse DB Forearm Curls:
15×10
15×10
15×10

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

Duration: 40 minutes

11/5 – Deadlift – 5’s

10/10. Deads were fast, easy.

Conventional Deadlift (training max: 630, no straps):
135×6
135×6
225×5
315×5
410×5
475×5
535×5

DE Deadlifts (sumo, 15s rests, varying widths):
255×3
255×3
255×3
255×3
255×3
255×3

DB SLDL:
120s ×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

BTN Pulldowns (dropset, 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

11/4 – Press – 5’s

10/10. Strict presses were all easy. Pushed things a bit with some heavier push presses, which were all smooth and pain-free. Really wanted to push beyond 315 but I didn’t want to get too carried away…

Strict Military Press (training max: 300):
45×30
75×12
105×10
135×5
165×5
195×5
225×5
255×5

Push Press:
285×1
315×1
285×5

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

Single arm DB Curls (holding opposite arm in concentric position):
20×10-10-10-10

Single arm DB Hammer Curls (holding opposite arm in concentric position):
20×10-10-10

DB Curls * DB Hammer Curls:
20×10*10

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

OH Cable Curls:
20-17-13×20

DB Forearm Curls (no concentric, slow negatives):
45×10
35×10
25×10

Reverse DB Forearm Curls:
15×10
15×10
15×10

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

Duration: 35 minutes

11/1 – Squat – Deload

Deload.

DE ATG Squat (mix of paused reps and dive-bombs):
225×2 (high bar)
225×2 (low bar)
225×2 (high bar)
225×2 (low bar)
225×2 (high bar)
225×2 (low bar)
315×2 (high bar)
315×2 (low bar)
225×2 (zombie front squat)
225×2 (zombie front squat)
225×2 (zombie front squat)

Seated Leg Extension:
130×15-15-15-15-15

DB Shrugs:
40×20-20-20

Pulldowns (varying grips):
120×15-15-15

Rope Cable Face Pulls (two ropes):
30×20-20-20

Single arm DB Curls (holding opposite arm in concentric position):
15×10-10-10

Single arm DB Hammer Curls (holding opposite arm in concentric position):
15×10-10-10

DB Curls/DB Hammer Curls:
15s ×10-10

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

Duration: 30 minutes