KB Goblet Squats (heels on 5# plates):
106×10
106×10
106×10
KB Squats (heels on 5# plates):
44s ×10
44s ×10
44s ×10
ATG Squats (high-bar, paused, 50%):
135×10
225×5
265×2
265×2
265×2
265×2
Conventional Deadlift (50%):
225×5
315×2
315×2
315×2
315×5
Seated Leg Extension:
235×10
235×10
235×10
DB Shrugs:
150s ×30
Lying Reverse Band Squats:
doubled green ×12
doubled green ×12
doubled green ×12
GHR Sit-ups:
×12
×12
×12
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes
OH KB Extensions:
20×40
KB Halos:
20×40
KB Squeeze Press:
20×20
KB Skull Crushers:
20×20
CG Bench Press:
45×20
Reverse CG Bench Press:
45×20
Bench Press (70%, paused, legs up):
45×20
45×20
135×10
170×5
200×3
230×3
230×3
230×3
230×3
230×3
230×5
Seated Shoulder Press Machine:
100×12
155×10
175×8
200×5
230×4f-110×23f
Dips:
×20f-10f-7f
Hammer Chins:
×16f
×10f
×6f
×5f
DB Hammer Curl (elbows tucked forward and up):
15s×20
20s×20
25s×23f-15s×25f
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Pushdowns * Cable OH Extensions * Reverse Pushdowns * Pushdowns:
30×20*20*20*20
Pushdowns * Cable Curls:
60×15*60×15
80×15*80×15
100×15*100×15
120×15*120×15
Underhand Pushdowns * DB Curls (elbows tucked forward):
40×20*25×20
60×20*25×20
80×20*25×20
100×20*25×20
Crossover Cable Extensions * OH Cable Curls:
30×20*30×20
30×20*30×20
30×20*30×20
30×20*30×20
Seated Tricep Pushdown Machine:
100×20-20-20-20
Preacher Curls:
45×20-20-20-20
Rope Lat Pushdown (y-stack) * Rope Face Pull (y-stack):
40×20*40×20
40×20*40×20
Duration: 45 minutes
First heavy squats since the groin strain in May – still some minor discomfort but real pleased with how things felt. Started the session off with hip/knee mobility work I usually end leg workouts with and that helped.
ATG Zombie Front Squats:
45×12
135×10
135×10
225×5
275×2
325×1
345×1
365×1
385×1
405×1 (wraps)
365×2
SLDL:
225×5
315×5
405×5
495×5
GMs (straight leg) * GHRs:
155×10*×10 (3/2)
155×10*×8f (2/2)
155×10*×6f (2/1)
Seated Hamstring Curls:
70×15
85×12
100×10
115×10
130×10
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Despite a week and a half off for the holiday, things felt pretty decent from the start. Slingshot was real easy @ 375, but I just lost 405 back into the rack halfway off my chest and had to dump it. Strength for it was definitely there.
OH KB Extensions:
20×40
KB Halos:
20×40
KB Squeeze Press:
20×20
KB Skull Crushers:
20×20
CG Bench:
45×20
Reverse Bench:
45×20
Slingshot Bench Press (pinkies on rings):
45×20
45×20
135×10
135×10
165×10
195×5
225×5 (slingshot on)
255×3
285×1
315×1
345×1
375×1
405×miss
335×5
335×3 (paused)
Decline Bench Press (pos:4, pinkies on rings):
185×10
235×5
235×5
235×5
235×10
Seated Cable Row:
200×8
250×8
280×10 (PR)
280×10
250×10-150×15
Seated Tricep Pushdown Machine:
155×20
155×20
155×20
155×20-100×20
Side Laterals:
25×10
25×10
25×10
25×10
25×10
Band Pull-Aparts:
×25-25-25
Duration: 70 minutes