Month: January 2020

1/17 – Chest/Tris

8/10. Good db bench work, just a bit sluggish.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
35×15-15
45×12-12
55×10-10

Flat DB Bench:
35×5
45×5
55×5
100×5
120×5
130×8

Incline DB Bench (drop set):
55-45-35-25-15×15

Cable Crossovers (high to low pulley positions, dropset):
30×10-10-10-10-10-10-10-10-10-10-10-10

Wide-grip Pushdowns:
80×25-25-25

OH Rope Extensions (low pulley position):
30×25-25-(25-20×50-10×50)

DB Forearm Curls (just one long rep to total failure, ~90s hold each side):
40×1

Reverse DB Forearm Curls:
10×50
10×30
10×23

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

Duration: 45 minutes

1/16 – Squat – 3’s

10/10. Switching around the upper/lower rotations. Good zerchers despite being sore from deads on Tuesday.

ATG Zercher Squat:
135×10
225×5
315×3
360×3
405×3

DE ATG Squats (high-bar):
315×2
315×2
315×2
315×2
315×2
315×6

Single-Leg Seated Leg Extensions:
50×10-10-10-10-10

DB Shrugs:
150s ×10
150s ×10
150s ×10
150s ×20

Rope Face-Pulls (two ropes, dropset):
100-90-80-70-60-50-40-30-20×10-100×20

CG Pulldown (various grips):
100×10-10-10-10-10

Cable Curls:
80-70-60-50-40-30-20-10-80×12

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

Duration: 50 minutes

1/15 – Arms

All exercises done back-to-back, 90s rest between rounds.

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

Cable Curls:
60×20
60×20
60×20 (wide-grip drag curl)
40×30 (reverse grip)

Rope Pushdown:
60×20
60×20
60×20
60×30

Underhand Pushdown:
60×20
60×20
60×20
60×30-40×30-(Wide-grip Pushdown)60×50

Duration: 17 minutes

1/14 – Deadlift – 3’s

7/10. Slow and sore.

Conventional Deadlift (training max: 640):
135×10
225×5
315×2
405×1
450×3
515×3
575×3

DE Deadlift (15-30s rests):
315×3
315×3
315×3
315×3
315×3
315×6

GHRs (1/2 foot position):
×12-8

Rope Face Pulls (two ropes, dropset):
60-50-40-30-20×25

Rope Strict Straight-arm Lat Pushdowns:
110×20-12-8

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

1/13 – Press – 3’s

8/10. Pressing was fine.

Strict Military Press (training max: 310):
45×20
45×20
75×12
105×10
135×8
165×5
220×3
250×3
280×3

Strict Military Press off Pins (bar starting at nose-level, each rep from a stop off the pins):
195×3
195×3
195×3
195×3

Standing Arnold Press (dropset):
65-55-45×12

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

Rear Delt Flye Machine (dropset, slow negatives):
90-80-70-60-50-40-30-20×10

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

DB Forearm Curls:
20×20
20×20
20×20

Reverse DB Forearm Curls:
10×30
10×20
10×30

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

Duration: 55 minutes

1/10 – Squat – 5’s

10/10. Great session. Moving zerchers into the ‘main squat movement’ slot for a while, and doing high-bar atg squats for speed work. Felt tremendous.

ATG Zercher Squats:
135×10
225×5
315×5
355×5
405×5

DE ATG Squats (high-bar):
315×2
315×2
315×2
315×2
315×2
315×2

Single Leg Seated Leg Extensions:
50×10-10-10-10-10

Shrugs:
315×10
405×10
495×10
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

1/9 – Chest/Tris

10/10. DB bench felt really nice today.

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
100×5
120×5
130×12

Incline DB Bench:
40×15-15-15-15-15

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

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, reps to failure, slow negatives):
55×5

Reverse DB Forearm Curls (sets to failure):
10×40
10×25
10×15-5×25

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

Duration: 50 minutes

1/8 – Arms

All exercises done back-to-back, 90s rest between rounds.

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

Cable Curls:
60×20
60×20
60×20 (narrow grip)
40×30 (reverse grip)

Rope Pushdown:
60×20
60×20
60×20
60×30

Underhand Pushdown:
60×20
60×20
60×20
60×30

Duration: 15 minutes

1/7 – Deadlift – ME/5’s

8/10. Deads were OK. Still quite fatigued/achy from last week’s intense deadlifting, and then zerchers on Friday.

Deadlift:
135×10
315×3
405×2
495×1
585×1
635×1
635×1
635×1

Conventional Deadlift (training max: 640):
545×4

DE Deadlift:
315×3
315×3
315×3
315×3 (conventional)
315×3 (conventional)
315×3 (conventional)

DB SLDL:
130s ×10-10-10

GHRs (negatives only, each rep held to failure, closer foot setting – 2/2 ):
×5

Chest-supported Seated Lat Row (dropset):
100-87-75-62-50-200×15

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

BTN Pulldowns (dropset, neutral grip):
100-90-80-70-60×15

Straight-arm Lat Pushdowns (strict form):
100×15-9-6

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

Duration: 55 minutes

1/6 – Press – 5’s

8/10. Pressing was OK. Was a bit tired and too long into my fast, so energy was low. Experimented further with the slightly wider grip for strict pressing, but the old narrower grip I’ve been using is definitely easier on my shoulders, so I will continue with that going forward. I really liked the awkward presses from a stop off pins. Easy weight today, but I can see these definitely helping my top end strength.

Strict Military Press (training max: 310):
45×20
45×20
75×12
105×10
135×8
165×5
205×5
235×5
265×8 (5 strict, 3 push press)

Strict Military Press off Pins (bar starting at nose-level, each rep from a stop off the pins):
185×5
185×5
185×5
185×5

Strict Laterals (superset with db rear laterals):
30×12
30×12
30×12

DB Rear Laterals:
30×12
30×12
30×12

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 Forearm Curls (no concentric, long negatives to failure):
45×5

Reverse DB Forearm Curls:
10×20
10×20
10×20

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

Duration: 40 minutes