Shrugs (wide-grip):
225×10
315×10
405×10
495×10
585×10
495×10
405×10
315×10
225×10
Reverse BB Curls:
45×12
65×10
85×8
45×12
Alternating DB Curls:
30×10
40×10
40×9
45×7
Incline DB Curls:
25×12
25×12
25×11
25×10
DB Waiter Curls:
55×12
55×10
60×9
60×8
BB Drag Curls (wide-grip):
45×12
65×10
85×10
45×12
Duration: 40 minutes
Good pulls today. Working in some light sumo deads to get them feeling more familiar/better.
Snatch-grip Conventional Deadlift:
135×10
225×5
315×3
405×2
495×1
545×1
565×2 (PR)
510×3
SLDL:
330×5
380×5
430×8
Deadlift:
225×15
225×15
45-degree Hypers (btn):
+25×10
+45×10
+55×10
+55×10
+45×12
Lying Hamstring Curls:
85×10
85×10
85×10
85×10
85×12
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Haven’t used bands in quite a while. Figure they add ~50-60lbs at the top.
Band Bench Press (purples):
45×20
45×20
135×10
165×5
195×3
225×3
255×1
285×1
305×1
275×2
235×3
235×3 (no bands)
Floor DB Flyes:
35×12-12-12-12-12
Wide-grip BB Rows:
225×8
225×8
225×8
225×8
225×8
Lying Tricep Extensions:
25×15-15-15-15-15
KB Side Laterals (holding kb’s straight out):
15×20
15×20
15×20
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes
Really fast pulls, and easy squats. Heaviest I’ve gone since March and the 405 double was a breeze.
Conventional Deadlift (70%):
135×10
225×5
315×3
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×3
Squat (high bar):
225×2
245×2
265×2
285×2
305×2
325×1
345×1
365×1
385×1
405×2
Seated Leg Extension:
100×15+10s hold
130×15+10s hold
160×15+10s hold
205×15+10s hold
Decline Situps (weight btn) * Decline Broomstick Twists:
+25×12*12
+25×12*12
Rocking Rope Pushdowns:
70×15-15
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes
Elbow feeling pretty good.
Bench Press (70%):
45×20
135×5
155×3
180×3
180×3
180×3
180×3
180×3
180×3
180×3
180×3
Seated Shoulder Press Machine:
70×10
85×10
100×10
55×15
55×15
Seated Tricep Pushdown Machine:
120×25-25-25-25
DB Kickbacks:
20×20-20-20
Hanging Scapular Retractions:
×10
×10
×10
Straight-arm Lat Pushdowns:
100×12
150×12
200×8
Hammer Curls:
35s ×12
15s ×15-15
Band Pull-Aparts:
×25-25-25
Duration: 35 minutes
Shrugs:
135×10
225×10
315×10
405×10
405-315-225×10
Reverse BB Curls:
45×12
45×12
55×12
55×12
Alternating DB Curls:
25×10
25×10
30×10
30×15
Incline DB Curls:
25×12
25×12
25×12
25×12
Waiter Curls:
35×12 (kb)
44×12 (kb)
45×12 (db)
45×12 (db)
EZ Drag Curls:
45×10
65×10
85×12-65×12-45×15
Duration: 40 minutes
Deads were rough today – slow off the floor and my knee still is not liking sumos much. Plus lots of achiness from starting to integrate squats back into the routine.
Deadlift:
135×12
135×12
225×5
315×3
405×2
495×1
585×1
585×1
585×1
585×2
RDL:
340×5
390×5
440×6
45-degree Hypers (weight btn):
+25×10
+45×10
+45×10
+45×10
+55×10
Lying Hamstring Curls:
85×10
85×10
85×10
85×10
85×15
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
First time using the slingshot in a long time. Easy presses but will take some time to get used to using it.
Slingshot Bench Press:
45×20
135×10
135×10
185×5
235×3
285×2
335×2
365×2
285×5
Decline DB Bench:
35×12-12-12-12-12
Seated Cable Row (two handles):
100×12
150×12
150×12
150×12
100×15
Bench Dips:
bw ×12-12-12
Rocking Rope Pushdowns:
50×12-12-12
Rocking Pushdowns:
30×25-25
KB Side Laterals (holding kb’s straight out):
20×15
20×15
25×12
Band Pull-Aparts:
×25-25-25
Duration: 26 minutes