Month: October 2023

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench:
45×20

Reverse Bench:
45×20

Ultra-wide Bench:
45×20

Rope Pushdowns:
60×40

Bench Press (65%, paused):
45×20
135×10
135×10
185×3
185×3
185×3
185×3
185×3
185×3
185×3
185×3

Seated DB Press:
30×10
40×10
50×10
60×10-30×15

Seated Tricep Pushdown Machine:
235×12
235×12
235×12
235×12

Hammer Chins:
+25×10
+25×7
+25×6
+25×5

DB Hammer Curl (elbows forward, pronating at top):
55×7
55×6
55×6-25×15

Band Pull-Aparts:
×25-25-25

Duration: 48 minutes

First wide-stance squats since March – everything felt real solid. Definitely had more in the tank.

Wide-stance Squats (low-bar, parallel):
135×12
135×12
225×6
315×3
405×2
495×2
545×1
545×2
495×3

SLDL:
315×3
405×3
495×3
315×5

GHRs (glute focus, 2/2):
×10
×10
×10
×10
×10

Seated Hamstring Curls:
175×8
190×6
205×5-100×10

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

Slowly making progress with the shoulder.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skullcrushers:
25×20

OH Plate Extensions:
25×40

CG Bench:
45×20

V-bar Pushdowns:
60×40

Incline Bench Press (pinky on outer ring):
45×20
45×20
135×10
135×10
165×10
195×5
195×5
195×5
195×5
195×5

Incline EZ Extension:
75×10
95×10
115×10
135×5 (PR) -95×10

Flat DB Bench * Flat DB Squeeze Press:
70×15*15
70×15*15
70×15*15

Seated Cable Row:
250×10
280×12
300×10 (PR)
300×10 (PR)
250×10

Side Laterals:
65×6
65×6
65×6

Band Pull-Aparts:
×25-25-25

Duration: 54 minutes

Best squats have felt yet – fast without any groin issues.

KB Squats:
44s ×10
44s ×10
44s ×10
53s ×10
62s ×10
62s ×10

ATG Squats (50%, high-bar):
135×10
250×2
250×2
250×2
250×2
250×2
250×2
250×2
250×2

Seated Leg Extension:
235×15
235×15
235×18

Lying Reverse Band Squats:
green ×15 (single leg)
green ×15 (single leg)
green ×15 (single leg)

GHR Sit-ups:
+10 ×15
+10 ×15
+10 ×15

DB Shrugs:
120s ×10
120s ×10
120s ×10

Pistol Squats (15″ box):
×5-5-5

Band Pull-Aparts:
×25-25-25

Duration: 47 minutes

Shoulder feeling OK so far.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×40

CG Bench:
45×20

Reverse Bench:
45×20

Bench Press (60%, paused):
45×20
45×20
135×10
170×3
170×3
170×3
170×3
170×3
170×3
170×3
170×3

Standing Military Press * Wide-grip Standing  Military Press:
45×10*10
95×10*10
145×10*10
165×5*5
185×5*3

Seated Tricep Pushdown Machine:
235×8-155×20-100×20-50×25

Hammer Chins:
+25×8
+25×6
+25×5-bw ×8

DB Hammer Curl (elbows forward, pronating at top):
45×10
45×10
45×13

Band Pull-Aparts:
×25-25-25

Duration: 43 minutes

Pushdowns * Cable Curls:
10×20*10×20
30×15*30×15
50×15*50×15
70×12*70×12
90×10*90×10
110×10*110×10
200×10*200×10
200×10*200×10
200×15*200×10

Skull Crushers * Concentration Curls:
115×10*50×10
135×6*50×8

Single-arm Crossover Tricep Extensions * Single-arm OH Cable Curls:
30×15*30×15
50×10*70×10
60×8*80×7
70×7*90×6

Duration: 34 minutes

Best sumo deads in some time – not a bad workout.

Shrugs:
135×20

SLDL:
135×20

Deadlift:
135×10
135×10
225×6
315×3
405×2
495×1
585×1
635×1
655×1
585×2

SLDL:
355×3
405×3
455×3
505×3

Seated Hamstring Curls:
175×10
190×8
205×5

45-degree Hypers :
+106×12 (setting: 6)
+106×12 (setting: 5)
+106×12 (setting: 4)

GMs (knees bent):
135×10-10-10

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

Starting to work on the shoulder again…

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench Press:
45×20

Reverse Bench Press:
45×20

Bench Press (pinky on outer ring, paused):
45×20
45×20
135×10
135×10
165×10
195×5
235×3
255×1
265×1
265×1
265×1
235×3

Incline Bench:
45×10
135×10
135×10
135×10
135×10

JM Press:
45×20
85×10
115×10
115×10
85×10

BB Rows (various width grips):
185×10
235×10
285×10
185×10

Side Laterals:
60×6
65×6
65×6

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes