Month: January 2024

1/16 – Squat – ME

Wide-stance squats feeling really solid despite only second time doing them in nearly a year. Thinking 585-600 is there. Real pleased with deficit sldls.

Wide-stance Squats (low-bar, parallel):
135×15
225×10
315×5
405×3
495×2
545×2
565×2
515×3
495×3

Deficit SLDL (standing on 25lb bumper):
315×3
405×3
495×3 * 10 (shrugs)
405×4 * 10 (shrugs)

GMs:
135×10
225×10
275×10
225×10

Arsenal Seated Hamstring Curls:
100×15
100×15
100×15
100×15
100×15

45-degree Hypers (setting: 5, glute focus):
×15
×15
×20
red band ×15
red band ×15

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

1/15 – Bench – ME

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:
25×20

CG Floor Press:
45×20

Bench Press:
45×20

Ultra-wide Floor Press:
45×20

TG Plate Loaded Chest Press:
90×10
180×10
180×10
180×10
180×10
230×10
230×10
230×10
230×10-180×10

Hammer Strength Pec Flye Machine:
100×10
150×10
200×10
250×10
300×10-150×10
150×10 (switch to higher seat position)
200×10
250×10-150×10

Lying Single-arm DB Extension:
25×15
25×15
15×15
15×15
15×15

Side Laterals:
55×10
55×10
55×12-30×15

TG Plate Loaded Seated Row (wide-grip):
90×10
180×10
270×10
360×10
410×6 (PR)-270×10-180×10

Band Pull-Aparts:
×25-25-25

Duration: 54 minutes

1/12 – Squat/Core – DE

Good zerchers.

ATG Zercher Squats:
135×10
225×5
315×3
365×3
405×3
405×3
315×5

Staggered KB Squats:
71×20
71×20
71×20

KB Goblet Squats:
124×6
124×6
124×6

Arsenal Single-Leg Seated Leg Extension:
120×10
120×10
120×10
120×10
120×10

GHR Sit-ups:
×15
×15
×15
×15
×15

Band Pull-Aparts:
×25-25-25

Duration: 61 minutes

1/11 – Bench – DE

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:
45×20-20

Reverse Bench:
45×20

Ultra-wide Bench:
45×20

Band Pushdowns:
red ×70

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

Hammer Chins:
×10
×10
×10
×10
×10

Seated Military Press:
45×15
95×10
135×10
135×10
185×6
135×10
135×10

Arsenal Plate Loaded Shoulder Press:
90×10
180×10

Hammer Strength Pec Flye Machine:
55×15
100×10
160×10
220×10
295×10
295×10
305×10 (PR)
150×15

Nautilus Single-arm Tricep Extension Machine:
30×20
30×20
30×20
50×20
50×20

DB Hammer Curl (elbows forward, pronating at top):
45×10-30×10-20×10
50×10-30×10-20×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

1/10 – Arms

Pushdowns * Cable Curls:
20×50*20×25(rope and curl bar)
40×40*40×25
60×15*60×15
80×15*80×15
100×10*100×10
130×10*130×10
150×10*150×10 (switch to curl bar for pushdowns)
150×10*170×10
130×12*190×10
130×12*210×10 (PR)

Hammer Strength Plate Loaded Dip:
270×10
320×10
360×10
410×10 (PR)
410×10

Arsenal Seated Bicep Curl Machine:
50×15
100×10
120×10 (PR)
120×8
120×7

Single-arm Cable Crossover Extensions:
10×20
20×15
20×15

Concentration Curls:
50×10
50×9
50×8

Duration: 44 minutes

1/9 – Deadlift – ME

Deads, and everything else for the most part, felt like garbage today.

SLDL * Shrugs:
45×10*10
45×10*10
45×10*10

Conventional Deadlift:
155×10
155×10
265×5
375×5
485×2
552×1
572×2
485×3

SLDL:
375×3
420×3
420×3
441×3
441×3
485×3

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

Arsenal Seated Hamstring Curls:
100×15
160×10
205×10
205×10-100×10-70×10

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

1/8 – Bench – ME

Tendonitis still limiting barbell work…

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:
25×20

Reverse Bench Press:
45×20

Ultra-wide Bench Press:
45×20

Bench Press:
45×20

Band Pushdowns:
red ×70

CG Bench Press (paused):
45×20
45×20
45×20
45×20
135×10
135×10
165×5
195×5
225×3
225×3
225×3
225×3
225×3
185×10

Incline DB Bench:
50×20
50×20
50×20
70×20
70×20

ProMax Plate Loaded Wide-grip Pulldown:
90×15
180×10
270×10
290×8
290×6
320×6
340×5
360×6 (PR)

Thick Rope Pushdowns:
20×25
35×20
50×12
65×10
65×10-35×20

Side Laterals:
55×8
55×8
55×8

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

1/5 – Squat/Core – DE

Groin and such finally feeling 100%. Was able to dive-bomb the DE squats for the first time in a long time.

ATG Squats (55%, high-bar):
135×10
135×10
225×5
275×2
275×2
275×2
275×2
275×2
275×2
275×2
275×3 (paused)

Shrugs:
225×10
315×10
405×10
495×10
585×10
635×10

Wide-grip Shrugs:
495×10
405×10
315×10

Staggered KB Squats:
70×10
97×10
124×10 (PR)

KB Goblet Squats:
150×5 (PR)
150×5

Arsenal Single-Leg Seated Leg Extension:
40×10
50×10
60×10
70×10-40×10

GHR Sit-ups (weight bth):
×15
+25 ×10
+25 ×10
+25 ×10

Band Pull-Aparts:
×25-25-25

Duration: 48 minutes

1/4 – Bench – DE

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

Band Pushdowns:
red ×70

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

Arsenal Plate Loaded Shoulder Press:
90×10
180×10
230×10
250×9 (PR)
250×7

Hammer Strength Plate Loaded Dip:
230×20
230×20
230×20
320×15
320×15

Hammer Chins:
×12
×12
×10
×10

DB Hammer Curl (elbows forward, pronating at top):
55×8
45×10
45×8-30×12-15×20

Seated Military Press:
45×15-15-15

Band Pull-Aparts:
×25-25-25

Duration: 48 minutes

1/3 – Squat – ME

Been a while since last heavy squat session – felt pretty solid.

Squats (parallel):
135×12
135×12
225×6
315×3
405×2
455×2
505×2
455×3 (paused)

SLDL:
315×3
405×3
495×3
545×3

GHRs (glute focus):
×10
×10
×10
+53×10
+53×10

Arsenal Seated Hamstring Curls:
100×15
160×10
205×10
250×7
250×6-150×12

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes