7/10. Deads were OK. Top set was sluggish.
Conventional Deadlift (training max: 635):
135×10
225×5
315×5
445×3
510×3
570×3
DE Deadlift (15-30s rests):
315×3
315×3
315×3
315×3
315×5
GHRs (1/2 foot position):
×10-8
Rope Face Pulls (two ropes, dropset):
60-50-40-30-20×25
Rope Strict Straight-arm Lat Pushdowns:
100×18-10-12-50×10
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
9/10. easy presses, no shoulder/elbow issues.
Strict Military Press (training max: 305):
45×20
45×20
75×12
105×10
135×8
165×5
215×3
245×3
275×5 (last rep push press)
Standing Arnold Press (dropset):
65-55-45-35-25×12
Strict Laterals (dropset):
30-25-20-10×25
Rear Delt Flye Machine (dropset):
90-80-70-60-50-40-30-20×10
20×2 (per arm, 30s negatives)
Preacher Curls (short rests, long negatives):
65×10-10-10
DB Forearm Curls (no concentric, slow negatives):
25×10
25×10
25×10
Reverse DB Forearm Curls:
10×30
10×25
10×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes
9/10. Easy squats despite being wheezy the entire time from bronchitis. Skipped front squats to save my cns a bit. Strong shrugs, and easy.
Squats (low bar, training max: 555, beltless):
135×10
225×5
315×5
360×5
415×5
470×5
Seated Leg Extensions:
150×30-30-30-110×30-70×30
Shrugs:
315×10
405×10
495×10
585×10
675×10
725×10 (PR)
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):
150×10
150×10
150×10
150×10
Single-arm Cable Curls:
20×10-10-10-10-10-20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 60 minutes
9/10. Solid chest/tricep session. Shoulder feeling pretty solid on db bench.
Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15*15
30×15*15
30×15*15
Flat DB Bench:
30-40-50×10
80×5
100×5
120×10
Flat DB Flyes:
25×15-15-15
Cable Crossovers (dropset, starting @ high pulley position to low):
30×15-15-15-15-15-15-15-15
Single-arm Cable Crossovers (high-med-low):
20×15-15-15
OH Rope Extensions (low position, dropset):
60-50-40-30-20-10×20
DB Forearm Curls (no concentric, slow negatives):
55×10
55×10
35×10
Reverse DB Forearm Curls:
15×15
10×25
10×20-5×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes
All exercises done back-to-back, 90s rest between rounds.
DB Hammer Curls (hold last 5 reps at the top for 1 count):
35s ×20
35s ×20
35s ×20
35s ×30
BB Curls:
65×20
65×20
65×20 (wide-grip drag curl)
45×30 (reverse grip)
V-bar Pushdown:
80×20
90×20
100×20
100×30
Single-arm Underhand Pushdown:
10×20
20×20
20×20
10×20-20×30
Duration: 17 minutes
9/10. Pretty decent deads. Felt like doing some heavy sumos for a change of pace. Conventional set moved really fast.
Deadlift:
135×10
225×5
315×3
405×2
495×1
585×1
675×1
675×1
Conventional Deadlift (training max: 635, no straps):
540×5
DB SLDL:
130s ×10-10-10
GHRs (negatives only, closer foot setting – 2/2 ):
×10
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):
75×18-8-10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 55 minutes
10/10. Easy strict presses. Moved my grip out an inch or so each side just to see how it felt (seems a bit stronger). Push presses were OK. Leg drive has been lacking, turning them into strict presses once the bar hits my forehead.
Strict Military Press (training max: 305):
45×20
45×20
75×12
105×10
135×8
165×5
200×5
230×5
260×6
Push Press:
285×1
315×2
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):
20×10-10-10-10
DB Curls * DB Hammer Curls:
20×15*15
DB Forearm Curls (no concentric, slow negatives):
45×10
35×10
35×10
Reverse DB Forearm Curls:
10×20
10×20
10×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes