Month: May 2023

Solid DE work.

OH KB Extensions:
20×40

KB Halos:
20×40

KB Squeeze Press:
20×40

Lying KB Extensions:
20×40

CG Bench Press:
45×20

Reverse-grip Bench Press:
45×20

Bench Press (65-70%, paused, legs up):
45×20
135×10
165×5
205×3
205×3
205×3
205×3
225×3
225×3
225×3
225×3

Standing DB Press:
45×12
65×12
85×12

Hammer Chins:
×10-10-10

Dips:
×10-10-10

Seated Tricep Pushdown Machine:
235×10-10-10

Rope Pushdowns:
50×25-25-25

Seated Bicep Curl Machine (hammer grip):
45×25
65×25
65×25

Seated Bicep Curl Machine:
65×25-25-25

Band Pull-Aparts:
×25-25-25

Duration: 43 minutes

Outstanding session today. 30lb PR on the farmer’s deads.  SLDLs continue to feel great.

Lying Hamstring Curl:
70×12-80×12
90×12-100×12
110×12

Farmer’s Walk Handles Deadlift:
225×10
325×5
405×3
505×1
585×1
685×1 (PR)
705×1 (PR)
715×1 (PR, 357.5/hand)
645×3

SLDL:
335×3
385×3
435×3
525×3

GMs:
185×10
185×10
185×10
185×10

GHRs (4-2):
×10
+53×10
+53×10 (PR)
×12 (3-2)

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

Decent presses today. Closing in on 300…

OH KB Extensions:
20×30

KB Halos:
20×40

Pushdowns:
30×30

Underhand Pushdowns:
30×30

Military Press / Push Press:
45×10
45×10
75×10
105×10
135×10
165×5
195×5
225×3
255×1
275×1
285×1
290×1
260×3
235×5 (wide grip)

Flat DB Bench:
65×12
85×10
100×10
100×10
100×10

Single-arm Standing Cable Flye (pulley pos: 16):
20×15-15-15

Seated Cable Row (wide neutral grip):
150×10
250×10
270×10
280×10 (PR)-150×10-100×12

Incline Tricep Extensions:
45×20
45×20
45×20
45×20
45×20

Side Laterals*Front Laterals:
15×15*10
15×15*10
15×15*10

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

Still fried from deads Tuesday but had a great session regardless. Subbed in front squats for kb squats due to tennis elbow.

Seated Leg Extension:
55×15
110×15
155×15
235×15-155×15

ATG Zombie Squats (heels on 10# plates):
45×10
135×10
135×10
135×10
135×10
135×10
135×12

Wide-stance Squats (low-bar,  60%):
135×10
225×5
315×2
315×2
315×2
315×3

Conventional Deadlift (60%):
225×5
315×2
375×2
375×2
375×2
375×3 (paused)

DB Shrugs:
150s ×20
150s ×20
150s ×30

Lying Reverse Band Squats (on bench):
doubled orange ×10
orange ×10-10-10 (single leg)
doubled orange ×10

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

Fast DE work. Tried heavy wide-grip military presses – not bad.

OH KB Extensions:
20×30

KB Halos:
20×40

KB Squeeze Press:
20×30

Rope Pushdowns:
30×40

CG Bench:
45×20

Reverse CG Bench:
45×20

Bench Press (60%, paused, legs up except for last set):
45×20
135×10
165×5
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×5

Wide-grip Standing Military Press (pinkies on rings):
45×10
95×10
135×10
185×5
205×5
225×5
245×5 (PR)

Hammer Chins (wider grip):
×18f
×13f
×10f
×6f
×5f

Dips:
×20f-12f-8f

Seated Bicep Curl Machine (hammer grip):
30×15-25-50

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

Really solid deads today. Heaviest sumos since Sept 2021. Mobility work with my knees and hips has things feeling really decent as I was able to use my old wider sumo stance for the first time in years without any issues. Conventional SLDLs were laughably easy. Totally spaced and forgot to do GMs.

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

Deadlift (toes few inches from plates):
135×10
135×10
225×10
315×3
405×2
495×1
585×1
635×1
655×1
635×1
585×2

SLDL:
335×3
385×3
435×3
505×5

GHRs (4-2):
×10
+44×10
+53×10 (PR)
+44×10-10

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

Pleased with banded bench work today – tighter bands than the last two times (choked purples) and the narrower grip make the 305 today a bit better than the last two times I’ve done it. Estimating the bands are adding 80-100 at the top. My right pec still feels tight when doing incline work, so I I still took it easy there.

KB OH Extensions:
20×40

KB Halos:
20×40

KB Skull Crushers:
20×30

KB Squeeze Press:
20×30

Pushdowns:
30×30

Band CG Bench (choked purples):
45×20

Band Bench Press (choked purples, pinkies on rings):
45×20
135×10
165×5
195×3
225×3
255×1
285×1
305×1 (PR)
285×2
275×2
235×3

Incline Bench Press:
135×12
185×10
185×10
185×10
185×10

Lying Tricep Extensions:
75×15
95×10
95×10
75×10
75×12

Wide-grip BB Rows:
185×10
185×10
185×10
185×10
185×12

Rear Delt Flye Machine:
205×20
205×20
205×20f

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes