Month: February 2023

Slighly lower volume for DE bench, but it’s getting there.

OH KB Extensions:
25×40

KB Halos:
25×40

KB Squeeze Press:
25×30

Single-arm Flat KB Press:
25×20

Bench Press (65%):
135×10
175×5
205×3
205×3
205×3
205×3
205×3
205×3

Seated DB Press:
40×12
60×10
80×8
90×5

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

Hammer Chins:
×10

Rope Pullups:
×10

Chins:
×10

Seated Tricep Pushdown Machine:
160×20
160×20
160×20

BTB Pushdowns:
100×15-150×15-200×15

Rope Hammer Curl (y-stack):
100×10
150×10
200×10-150×10-100×10-50×10

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

Solid pulls today. PR at this height/bar position.

Lying Hamstring Curls:
65×12-12
85×12-12
105×15

Conventional Rack Deadlift (bar below knee, #1 slot on rack, stiff bar):
135×12
225×5
315×5
405×3
495×2
585×2
675×1
725×1
765×1 (PR)
685×2

SLDL:
325×5
375×5
425×6

GMs (bent leg):
135×10
185×10
235×10
255×10

45-degree Hypers:
+140×10
+140×10
+140×10

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Pec is feeling pretty solid and felt fine with today’s work, but I did not want to push too hard too soon.

OH Extensions:
25×30

Halos:
25×40

Decline Bench Press (pos:4, ring on rings):
45×30
45×30
135×10
165×10
195×10
225×10
225×10
225×10
185×10

Single-arm Cable Flyes (low pulley position: 7):
20×15
20×15
20×15
20×15
20×15

BB Rows (deep stretch):
185×12
185×12
185×12
185×12
185×12

Incline Tricep Extensions:
25×15
45×15
65×15
75×15
45×20-20

Reverse Pushdowns:
50×40

Pushdowns:
50×50

Side Laterals:
15×20
15×20
15×20
15×20
15×20

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Great session. I need to remember to continue doing the lying reverse squats.

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

Seated Leg Extension:
50×40

KB Squats (heels on 25# bumper):
44s ×10
62s ×10
62s ×15

KB OH Squats (heels on 25# bumper):
44s ×10
44s ×10
44s ×10

Wide-stance Squats (low-bar,  60%):
135×10
225×3
315×2
315×2
315×2
315×3 (paused)

Conventional Deadlift (60%):
225×3
315×2
370×2
370×2
370×2
370×3 (paused)

KB Suitcase Carry:
106× long hallway
106× long hallway

KB Farmer’s Walk
106s × long hallway x2

KB Around-the-worlds:
44×20
62×20

Lying Reverse Band Squats:
doubled orange ×15
doubled orange ×15
choked orange ×15

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Skipped bench work (pec). Extra shoulder work.

OH KB Extensions:
25×30

KB Halos:
25×40

KB Squeeze Press:
25×30

Flat KB Bench (bell up):
25×20

Pushdowns (y-stack):
13×50

Bench Press:
45×30-30-30

Military Press:
45×10
75×10
95×10
135×10
165×8
195×8
225×8
225×8

Klokov Press:
45×20-65×20

OH KB Press:
44s ×10
62×6
88×6

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

Pullups:
×10

Chins:
×10

Hammer Chins:
×10

Seated Tricep Pushdown Machine:
50×35
70×35
100×50

Rope Hammer Curl:
100×10
150×10
200×10-100×10-50×10-100×10

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

Rope Pushdowns * Rope Cable Curls:
50×20*80×20
60×20*80×20
70×20*80×20
80×20*80×20

EZ Skull Crushers * EZ Wide-grip Drag Curls:
55×20*55×20
55×20*55×20
65×20*65×20
75×20*75×20

OH DB Extensions * DB Hammer Curls:
40×20*20×20
40×20*20×20
40×20*20×20
40×20*20×20

Single-arm Cable Extensions * Incline DB Curls:
20×20*15×20
20×20*15×20
20×20*15×20
20×20*15×20

Wide-grip Pulldown (neutral grip) * CG Pulldown (overhand):
100×20*50×20
100×20*50×20
100×20*50×20
100×20*50×20

Duration: 44 minutes