Month: March 2024

Easing into barbell pressing.

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:
45×30

CG Bench Press:
45×20

Bench Press:
45×20

TG Plate Loaded Chest Press (seat pos: 7):
90×20-20
180×10
230×6
270×6
270×6
270×6
180×15

Incline Bench:
45×20
135×10
185×6
185×6
185×6
185×6
185×10

TG Plate Loaded Shoulder Press:
90×10
180×10
270×8
290×8 (PR)
290×7
180×12

Arsenal Plate Loaded Seated Row (neutral grip):
180×10
270×10
360×10
450×8
360×10

JM Press:
45×20
65×20
85×20
105×15

Arsenal Side Laterals:
50×20
50×20
50×25

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Going to focus on more sumo rep work on DE days for a while.

TG Plate Loaded Single-Leg Leg Extension:
45×30-30-30 (both legs)
45×10-10-10
90×10
135×10
180×10
205×10 (PR)

Paused Deadlift:
135×10
225×10
315×5
315×5
315×5
315×5
315×5

TG Plate Loaded Rear Kick:
180×15
270×15
270×15

Arsenal Pendulum Squat:
×10
45×10
45×10
45×10
45×12

Seated Calf Raise:
135×40
135×30
135×25
135×20

GHR Situps:
×15
+25×12
+25×15

Reverse Hypers:
50×10
100×10
150×10
200×15 (PR)

Band Pull-Aparts:
×25-25-25

Duration: 76 minutes