Month: January 2023

First time doing wide-stance squats heavy since Feb 2019, and first time having 500+ on my back since last Feb. All things considered, squats felt really solid, and I’m damn pleased with how 495/515 moved.

Lying Hamstring Curls:
60×10-10
80×10-10
100×12

Wide-stance Squats (low-bar, parallel):
135×12
135×12
225×5
315×3
365×1
415×1
455×1
495×2
515×2
465×3

RDL:
315×5
365×5
415×5

GMs (straight leg):
135×10
185×10
185×10

45-degree Hypers (setting: 5):
+15×10 (btn)
+15×10 (btn)
+15×10 (btn)

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

Incline bench was feeling really solid today, as was flat db bench. Everything was pretty easy and definitely had more in the tank. No elbow issues at all on pressing but still holding back a bit.

OH KB Extensions:
25×40

KB Halos:
25×40

Pushdowns:
30×50

Incline Bench Press (ring on outer ring):
45×30
135×15
165×10
195×5
225×5
255×1
285×1
295×1
300×1
300×1
285×2
270×3

Flat DB Bench:
50×10
70×8
90×8
110×8
110×8

Incline Tricep Extension:
25×15
45×15
65×15
65×15

DB Kickbacks:
25×20
35×20
45×20

Seated Cable Row:
100×10
200×10
250×10
260×10-160×12-100×15

KB Side Laterals * Front Laterals (kb held straight out):
15×12*10
15×12*10
15×12*12

Band Pull-Aparts:
×25-25-25

Duration: 68 minutes

Real nice session. Good DE work, everything felt fast/strong.

Single-leg Seated Leg Extension:
50×10-10-10-10-10-10

KB Goblet Squat:
106×10
106×10
106×10

KB OH Squats:
44s ×10
44s ×10
44s ×10

Squats (high-bar):
135×10
250×2
250×2
250×2
250×2
250×2

Zombie Front Squat:
225×5

Conventional Deadlift:
135×10
225×5
370×2
370×2
370×2
370×2
370×2

KB Suitcase Carry:
106×50 steps
106×50 steps

KB Around-the-worlds:
62×20
71×20
71×20

OH Shrugs:
135×20-20-20

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Great session – fast DE work and good overheads.

OH KB Extensions:
25×40

KB Halos:
25×40

Rope Pushdowns (y-stack):
13×50

Bench Press (60%):
135×10
165×5
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×5

Standing Military Press:
135×8
185×8
205×8
225×8
45×20 (klokov)

OH KB Press:
70×2-88×2-106×3

CG Hammer Chins (pulling back, using pulldown handle):
×10
×10
×10

Wide-grip Pullups (pulling back):
×10-10

Wide-grip Pullups (pulling forward):
×10-10

Seated Tricep Pushdown Machine:
235×15
235×15
235×13

Rope Hammer Curl:
100×20
150×15
100×15-50×15

Band Pull-Aparts:
×25-25-25

Duration: 53 minutes

First time doing ME sumo deads since last October, and heaviest I’ve gone since last summer. Knees felt good, but I had issues sitting back into the pull, resulting in the heavy singles turning into SLDLs mostly. Need to do more wide-stance work.

Lying Hamstring Curls:
60×12
60×12
60×12
60×12
60×12

Deadlift:
135×10
225×5
315×5
405×2
495×1
585×1
635×1
635×1
585×1

SLDL:
315×5
345×5
375×5
405×5

GMs (knees bent):
135×10
225×10
225×10
225×10

45-degree Hypers (setting: 4):
×10
×10
+15×10 (btn)

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Bench is progressing – everything was pretty easy but still working on confidence with my elbow (no issues), and overall stability – not enough heavy pressing  to make it feel comfortable yet.  Going to rotate in ME flat bench more during these 8 week  rotations.

OH Extensions:
25×30

Halos:
25×40

V-bar Pushdown (y-stack):
30×50

Bench Press (ring on outer ring):
45×20
135×10
165×5
195×5
225×3
255×1
285×1
305×1
310×1
285×3
285×3

Incline Bench:
135×10
185×8
185×8
185×8
185×8
185×8

Lying Tricep Extension:
25×15
35×15
45×15
65×15
85×15

KB Side Laterals * KB Front Laterals (kb held straight out):
15×10*10
15×10*10
15×10*10

BB Rows (wide overhand grip, slow neg/full stretch):
135×12
135×12
135×12
135×12
135×12

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes