6/16 – Bench – DE

Single-arm Cable Crossover:
30×12
50×12
50×12

Upward Cable Crossover:
30×12
40×12
40×12

Cable Crossover:
40×12
40×12
40×12

Standing Plate Pinch Press:
25×25
25×25

Incline Bench Press (slow negatives):
45×25
45×25
45×25

Seated Shoulder Press Machine:
30×12-12-12

CG Pulldowns:
150×10
150×10
150×10
150×10
150×10

Hammer Curls (elbows forward):
25s ×12
25s ×12
25s ×12

Tricep Kickbacks:
15×25
15×25
15×25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 30 minutes

6/15 – Back/Biceps

Good session – focusing on lighter weights/holding contractions/more tut than heavier, to keep things easy on the elbows.

Lat Pulldown Machine:
100×12
100×12
100×12
100×12
100×12

Shrugs:
225×12
225×12
225×12
225×12

Seated Cable Row:
150×12
150×12
150×12

Preacher Curls:
45×12
45×12
45×12

Reverse Preacher Curls:
25×12
25×12
25×12

Incline DB Curls:
20×12
20×12
20×12
20×12

Cable Curls (y stack):
30×12
40×12
50×12
50×12
50×12

Duration: 35 minutes

6/14 – Deadlift – ME

Solid deads today.

Conventional Deadlift:
135×10
225×3
315×3
405×2
495×1
585×2
525×3

SLDL:
335×5
335×5
335×10

45-degree Hypers:
+45×10
+45×10
+45×10
+45×10
+45×12

Lying Hamstring Curls:
60×10
60×10
60×10
60×10
60×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 45 minutes

6/13 – Bench – ME

Week of rest helped the elbow quite a bit, but still waiting to do any real pressing work.

Seated Chest Press Machine (incline seat position):
50×10
70×10
85×10
100×10
115×10
130×10

Seated Pec Flye Machine (pausing reps at top):
100×12
145×12
205×15

Flat DB Squeeze Press:
20s ×15-15-15

Incline DB Squeeze Press:
20s ×15-15-15

Ultra-wide Bench Press:
45×25-25

Military Press:
45×25-25

BB Row (shoulder-width overhand grip):
225×12
250×12
275×10
300×8
325×8

Side Laterals:
20×20
20×20
20×20

Band Pull-Aparts:
×25-25-25-25-25

Duration: 35 minutes

6/3 – Deadlift – DE

Dead volume is beating up my elbows so I reduced volume a bit today. Real easy speed work.

Conventional Deadlift (65%):
135×15
225×5
315×2
370×2
370×2
370×2
370×2
370×5

Leg Press (low stance):
360×10
450×10
540×10
630×10-360×15

Seated Leg Extension (reps held @ top):
130×12
160×12
130×12-70×12

Weighted Decline Situps:
+75×12
+75×12
+75×12

Decline Broomstick Twists:
+11×25
+11×25

Band Single-arm Pushdowns (rehab work for right tricep/elbow):
green ×50-50

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

6/2 – Upper

Single-arm Cable Crossover:
30×12
40×12
50×12
60×12
70×12

Upwards Cable Crossover:
40×12-12-12-12-12

Seated Shoulder Press Machine:
50×10
80×10
80×10

Military Press:
45×25-25

Seated Tricep Pushdown Machine:
50×12
50×12 (single arm)
80×12
110×12
140×12
50×12 (single arm)
50×12 (single arm)

CG Pulldowns:
200×6
250×6
150×8-100×10-50×12

Hanging Scapular Retractions:
×12-12-12

Hammer Curls:
50s ×10
50s ×10
50s ×12

Incline DB Curls:
45×6
45×6
45×6-25×6

Bicep Curl Machine:
70×12-12-12

Cable Curls:
50×12
50×12
70×12
90×12

Underhand Pushdowns:
40×25-25

V-bar Pushdowns:
40×25-25

Tricep Kickbacks:
30×12
35×12
45×12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

6/1 – Deadlift – ME

I have not done elevated sumos in a long, long time and pretty much matched a PR I did back in June 2008 with plates elevated 5.5″. Technically, this was a 721lb effort since the 45lb plates we have now are all 46.5lbs/, but I’m sticking to the numbered weight, for ease of tracking.

Elevated Deadlift (plates raised 5″):
135×15
135×15
225×5
315×3
405×2
495×2
585×1
675×1
700×1 (PR)
635×3

RDL:
335×5
385×5
435×6
315×6

45-degree Hypers:
+70×10
+70×10
+70×10
+70×10
+70×12

Lying Hamstring Curls:
70×10
70×10
70×10
70×12
70×12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 60 minutes