Month: April 2024

4/15 – Bench – ME

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×30

Plate Squeeze Press:
25×30

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

Single-arm Plate Presses:
25×20

Arsenal Plate Loaded Incline Bench (neutral grip):
×20
90×15
140×12
180×10
230×10
270×6 (PR)
270×6
270×6-230×6-180×10

Hammer Strength Plate Loaded Bench:
90×15
180×10
270×10
270×7-180×10

Arsenal Seated OH EZ Extension:
50×15
100×10
150×10
210×10
250×10-100×10

TG Plate Loaded Wide-grip Pulldown:
90×10
180×10
270×10
360×10
410×8
460×5 (PR)-360×8-270×12

Side Laterals:
25×15
45×12
45×12-25×12
20×30

Band Pull-Aparts:
×25-25-25

Duration: 48 minutes

4/10 – Arms

Single-arm Cable Crossover Extensions (lifefitness stack):
15×30 (pushdowns)
15×15
15×15
15×15
15×15

TG Plate Loaded Dip:
270×15
360×10
450×7-3-3

Arsenal Seated Bicep Curl Machine (wide-grip):
40×20
80×15
120×7-100×6-80×6

Hammer Curls (pronating at top):
45×12
50×12
55×10

Concentration Curls:
50×8-20×15

Single-arm KB Press:
70×10-53×10

Duration: 27 minutes

4/9 – Squat – ME

Pretty solid squats.

ATG Zombie Front Squats:
135×10
185×10
225×10
275×3
315×2
335×1
355×1
375×1
395×1
355×2

SLDL:
315×3
405×3
495×3
545×3

Lying Hamstring Curls:
50×20
100×12
150×4-120×5
120×6-100×6-50×10

GHRs (glute focus):
+25×12
+50×12
+50×12

GHRs:
×10 (4/1)
×10
×8 (2/1)

Reverse Hypers:
90×12
150×12
150×12

Band Pull-Aparts:
×25-25-25

Duration: 75 minutes

4/8 – Bench – ME

Plate Halos:
25×40

Plate Squeeze Press:
25×40

OH Plate Extensions:
25×30

Arsenal Plate Loaded Chest Press (seat pos: 4):
90×10-10-10-10
180×15
270×10
360×10
450×6
470×7
470×7 (PR)-360×10-270×15

Decline Bench Press:
45×20
135×12-12
185×10
225×10
225×10
225×12
135×20 (ultra-wide)

Arsenal Plate Loaded Seated Dip:
90×20
135×20
135×20
185×20-135×20

Arsenal Plate Loaded Seated Row:
180×10 (neutral grip)
270×10
360×10
410×8
410×8
360×10 (underhand grip)
270×10
180×10

Side Laterals:
25×10
35×10
45×10-25×12

Band Pull-Aparts:
×25-25-25

Duration: 47 minutes

4/5– Squat/Deadlift – DE

Really nice speed work. Lots of energy. Neck/back feeling good.

Hammer Strength Single-Leg Seated Leg Extension:
50×20
70×15
100×10
120×10
120×10
120×10

Squats (medium stance, mid-bar):
135×10
225×10
315×10
335×2
355×2
375×2
405×2
405×2

Deadlift:
315×3
335×3
355×3
375×3
395×3

Seated Calf Raise:
180×20
180×20
180×20

Arsenal Pendulum Squat:
45×10 (ham focus: high wide stance)
45×10 (quad focus: low narrow stance)
90×10 (ham)
90×10 (quad)

TG Plate Loaded Rear Kick:
315×10
315×10

Kneeling Shrugs (using TG Plate Loaded Deadlift):
270×15
360×10
450×10
540×10
590×10 (PR)

Reverse Hypers (swinging):
100×10
100×15
100×20

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

4/4 – Bench – RE

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

Seated BB Press:
45×20

CG Bench:
45×20

Ultra-wide Bench:
45×20

Reverse-grip Bench:
45×20

Bench Press:
45×20
135×10
135×10
165×10
195×10
195×10
195×10
195×10
195×12

Seated DB Press:
35×15-55×12
75×10
75×10
75×10

Rope Cable Face Pulls (palms down):
50×15
95×15 (stack)
105×15
105×15
105×15

Rope Cable Face Pulls (palms up) * Rope Lat Pushdowns:
50×15*15
50×15*15
80×12*12
95×10*10

DB Hammer Curl (elbows forward, pronating at top):
50×10
50×10
50×12

JM Press:
45×20
65×20
85×20

Band Pull-Aparts:
×25-25-25

Duration: 35 minutes

4/3 – Arms

Single-arm Cable Crossover Extensions:
20×20
30×15
40×12-20×20

TG Plate Loaded Dip:
90×15
180×10
270×10
360×10
450×10
450×10
450×10-360×10

Arsenal Seated Bicep Curl Machine:
50×15
100×10
120×8
120×6
120×6-60×10

Alternating DB Curls:
40×8
40×7
40×6-15×20

Side Laterals:
15×20
15×20
15×20
15×20

Duration: 30 minutes

4/2 – Deadlift – ME

Decent. Neck/upper back felt alright.

Arsenal Standing Single-Leg Hamstring Curls:
50×20
100×10
150×6
150×6
150×6
100×10

Conventional 18″ Deadlift (stiff bar):
135×10
135×10
225×5
315×5
405×3
495×2
585×2
585×2
495×3

18″ SLDL (stiff bar):
135×10
135×10
225×5
315×5
405×5
495×5

45-degree Hypers (pos: 5, glute focus):
×10
+62×10
+62×10
+62×10
+62×12

Reverse Hypers:
100×10
100×10
100×10
100×10
100×10

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

4/1 – Bench – ME

Back at it after a week and a half rest – everything felt pretty good. The neck/trap nerve thing is still there, but I just worked through it. Didn’t push tricep/shoulder stuff too hard, but they felt good.

Plate Halos:
25×40

Standing Plate Squeeze Press:
25×20

Standing OH Plate Squeeze Press:
25×20

OH Plate Extensions:
25×30

Arsenal Plate Loaded Chest Press (seat pos: 2):
90×20-20-20
180×15
270×10
360×10
450×10
470×8
490×4 (PR)
450×6
410×8
360×10-270×12

Incline DB Flyes:
25×15
50×12
50×12
50×12
50×12

Incline OH EZ Extension:
50×20
50×20
50×20-20-20

HS Seated Rear Lateral Machine:
45×15
70×15
100×15
150×12
200×10
225×8

Arsenal Plate Loaded Lat Pulldown:
90×12
180×10
230×10
115×5 (single arm)
180×10
180×10

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes