3/17 – Press

Bands and KB workouts continue. Good workout.

Single-arm OH KB Press:
53×10
53×10
53×10

Single-arm KB Push Press:
72×5
88×5
88×5-53×10

Band Single-arm Strict Laterals (superset with rear laterals):
red ×10
red ×10
red ×10
red ×10
red ×10

Band Single-arm Rear Laterals:
red ×10
red ×10
red ×10
red ×10
red ×10

KB Concentration Curls:
53×5
53×10
53×10
53×10

KB Hammer Curls (holding handle with neutral grip):
53×10
53×15
53×15
72×10

Single-arm KB Forearm Curl  (static holds halfway through negative):
×20s
×20s
×20s

Reverse Band Forearm Curls (standing on band, holding arms straight out):
red ×50
red ×40
red ×30

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

Duration: 40 minutes

3/16 – Hamstrings/Back

Pandemic quarantine workout #1. Bands and kettlebells.

Kettlebell SLDL:
127×10
127×10
160×10
160×10
160×10
160×10
160×10
160×10
160×10
160×10

KB Cleans:
55×5
55×5
72×5
72×5
88×5
88×5

Leaning KB Rows:
88×10
88×10
88×10
88×10
88×10

Band Single-leg Hamstring Curls:
red ×50

Band Face Pulls (superset with btn band pulldowns):
purples ×20
purples ×20
purples ×20
purples ×20
purples ×20

Band BTN Pulldowns (neutral grip):
purples ×20
purples ×20
purples ×20
purples ×20
purples ×20

Band Close-grip Pulldowns (dropset):
purples ×10-10-10-10-10

Band Straight-arm Lat Pushdowns (strict form):
purple ×10-10-10-10-10

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

Duration: 40 minutes

3/13 – Chest/Tris

9/10. Terrible migraine, but presses went really well. Progress.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
45×10*10
45×10*10
45×10*10

Flat DB Bench:
45-65-85×10
100×5
120×5
140×4

Incline DB Bench:
100×10
55×15
55×15
55×15
55×15

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

Reverse DB Forearm Curls (sets to failure):
10×50
10×30
10×15-5×25

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

Duration: 50 minutes

3/12 – Squat – 3’s

9/10. Zerchers felt great. Nice speed work.

ATG Zercher Squats (training max: 480):
135×5
225×5
335×3
385×3
430×3

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

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

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

Rope Face Pulls (dropset, two ropes, pulling from high pulley down to waist):
30-50-70-90-70-50-30×15

Seated Lat Pulldown Machine (dropset):
110-155-140-125-110-95-80-65-50×10

Single-arm Cable Curls:
20×10-10-10-10-10

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

Duration: 50 minutes

3/11 – Arms

First four exercises done back-to-back, 70s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  2 count):
30s ×20
30s ×20
30s ×20
30s ×30

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

V-bar Pushdown:
80×20
100×20
120×20
130-100×20

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

Seated Tricep Press Machine:
110×20
110×20
110×20

Duration: 20 minutes

3/10 – Press – 3’s

9/10. Pretty strong pressing today. Got 290 for 3 pretty solid reps, then a few push presses.

Strict Military Press (training max: 320):
45×20
45×20
75×12
105×8
135×6
165×5
195×3
225×3
255×3
290×5 (strict x3, push press x2)
185×12(stopping rom @ forehead)
135×20(stopping rom @ forehead)

BTH Military Press (wide-grip, rom stopping at top of head):
135×20
135×20
135×20

BTN Military Press (ultra-wide, holding collars):
45×20
45×20
45×20

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 (single arm on preacher bench):
20×20
20×20
20×20

Reverse DB Forearm Curls (single arm on preacher bench):
15×20
10×20
10×20

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

Duration: 40 minutes

3/9 – Deadlift – 3’s

7/10. Super tired/sluggish from the DLS adjustment. Got deads done, but they were slow.

Conventional Deadlift (training max: 650):
135×5
135×5
225×5
315×3
405×1
455×3
520×3
585×3

DE Deadlift:
315×3
315×3
315×3
315×3

Seated Hamstring Curl:
110×10
110×10
140×10
170×8
200×4

Chest-supported Seated Lat Row (dropset):
100-80-70-50-40×15

Extra Close-grip Pulldowns (dropset):
100-90-80-70-60×15

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

Straight-arm Lat Pushdowns (strict form):
110×15-10-10

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

Duration: 50 minutes

3/6 – Chest/Tris

10/10. Good energy, no aches or pains in the elbows/shoulders.

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
130×8

Incline DB Bench:
55×15-15-15-15-15 (last set alternating arms)

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

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

Reverse DB Forearm Curls (sets to failure):
10×50
10×30
10×15-5×25

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

Duration: 50 minutes

3/5 – Squat – 5’s

8/10. Fine workout, but was super light-headed with low energy.

ATG Zercher Squats (training max: 480):
135×10
225×5
315×5
360×5
410×5

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

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

Rope Face Pulls (dropset, two ropes, pulling from high pulley down to waist):
30-50-70-90-70-50-30×15

Seated Lat Pulldown Machine:
110×10
155×10
200-110-80×10-50×20

Single-arm Cable Curls:
20×10-10-10-10-10-20

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

Duration: 55 minutes

3/4 – Arms

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

DB Hammer Curls (hold last 5 reps at the top for  2 count):
25s ×20
25s ×20
25s ×20
25s ×20
25s ×30

Cable Curls:
60×20 (v-bar)
60×20 (v-bar)
60×20 (straight-bar)
60×20 (straight-bar drag curl, slow negatives)
40×30 (reverse grip)

Pushdown:
80×20 (v-bar)
80×20 (v-bar)
80×20 (straight-bar)
80×20 (straight-bar)
80×30 (rope)

Underhand Pushdown:
80×20
80×20
80×20
80×20
80×30

Seated Tricep Press Machine:
110×20
110×20
110×20
110×20

Duration: 25 minutes