Category: Bodybuilding

Definitely could not muster the deadlift mindset today with being cautious about my pec. Easy deads, but didn’t really put effort out.

Lying Hamstring Curls:
65×12-12
85×12-12
105×15

Conventional Deadlift:
135×12
135×12
225×5
315×3
405×3
495×2
495×2
495×2

SLDL:
315×5
365×5
415×5

GMs (bent leg):
135×10
185×10
235×10

45-degree Hypers:
+106×10
+106×10
+106×10

Cable Face-pull:
40-60-80×20

Band Pull-Aparts:
×25-25-25

Duration: 47 minutes

Close-grip bench feeling pretty strong and comfortable. 310/315 were pretty easy. Thinking at least 20lbs more left in the tank. Incline DB  bench felt fast and easy, but I felt a bit of a tug in the right pec again on the last set (similar to what I had during DE work back in December) so I called it good then.

OH KB Extensions:
25×30

KB Halos:
25×40

KB Squeeze Press:
25×40

CG Bench Press:
45×20
45×20
135×10
135×10
165×5
185×5
205×3
235×1
265×1
285×1
310×1
315×1
285×2
285×2

Incline DB Bench:
40-60-80×10
100×12
110×5

Wide-grip BB Row (deep stretch):
135×12-12-12-12-12

Rope Pushdowns:
30×12
60×12
90×12
120×12
150×12-60×15

Underhand Pushdowns:
60×15-15-15

KB Side Laterals * KB Side Laterals * KB Rear Laterals(kb held straight out):
15×10*10*10
15×10*10*10
15×10*10*10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Sore as hell. Good session though.

Single-leg Seated Leg Extension:
50×10-10-10-10-10-10-10

KB Goblet Squat:
106×10
106×10
106×10

KB OH Squats:
44s ×10
44s ×10
44s ×10

Squats (high-bar, “65%”):
135×10
275×2
275×2
275×2
275×2

Conventional Deadlift (65%):
135×10
225×3
315×2
405×2
405×2
405×2
405×2

KB Suitcase Carry:
106× long hallway
106× long hallway

KB Around-the-worlds:
71×20
88×20 (PR)
71×20

Wide-grip Shrugs:
225×20-20-20

Band Pull-Aparts:
×25-25-25

Duration: 56 minutes

OH KB Extensions:
25×40

KB Halos:
25×40

Pushdowns:
30×50

Bench Press (65%):
135×10
165×5
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×5

Seated DB Press:
55×10
65×10
85×10
65×12-45×15

CG Hammer Chins (pulling back, using pulldown handle):
×10
×10
×10

Wide-grip Pullups (pulling back):
×10-10

Wide-grip Pullups (pulling forward):
×10-10
-40×15 (assisted)

Dips:
×10
×10
×10

Rope Hammer Curl (y-stack):
50×20
80×15
60×20-40×20

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

First time doing wide-stance squats heavy since Feb 2019, and first time having 500+ on my back since last Feb. All things considered, squats felt really solid, and I’m damn pleased with how 495/515 moved.

Lying Hamstring Curls:
60×10-10
80×10-10
100×12

Wide-stance Squats (low-bar, parallel):
135×12
135×12
225×5
315×3
365×1
415×1
455×1
495×2
515×2
465×3

RDL:
315×5
365×5
415×5

GMs (straight leg):
135×10
185×10
185×10

45-degree Hypers (setting: 5):
+15×10 (btn)
+15×10 (btn)
+15×10 (btn)

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

Incline bench was feeling really solid today, as was flat db bench. Everything was pretty easy and definitely had more in the tank. No elbow issues at all on pressing but still holding back a bit.

OH KB Extensions:
25×40

KB Halos:
25×40

Pushdowns:
30×50

Incline Bench Press (ring on outer ring):
45×30
135×15
165×10
195×5
225×5
255×1
285×1
295×1
300×1
300×1
285×2
270×3

Flat DB Bench:
50×10
70×8
90×8
110×8
110×8

Incline Tricep Extension:
25×15
45×15
65×15
65×15

DB Kickbacks:
25×20
35×20
45×20

Seated Cable Row:
100×10
200×10
250×10
260×10-160×12-100×15

KB Side Laterals * Front Laterals (kb held straight out):
15×12*10
15×12*10
15×12*12

Band Pull-Aparts:
×25-25-25

Duration: 68 minutes

Real nice session. Good DE work, everything felt fast/strong.

Single-leg Seated Leg Extension:
50×10-10-10-10-10-10

KB Goblet Squat:
106×10
106×10
106×10

KB OH Squats:
44s ×10
44s ×10
44s ×10

Squats (high-bar):
135×10
250×2
250×2
250×2
250×2
250×2

Zombie Front Squat:
225×5

Conventional Deadlift:
135×10
225×5
370×2
370×2
370×2
370×2
370×2

KB Suitcase Carry:
106×50 steps
106×50 steps

KB Around-the-worlds:
62×20
71×20
71×20

OH Shrugs:
135×20-20-20

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Great session – fast DE work and good overheads.

OH KB Extensions:
25×40

KB Halos:
25×40

Rope Pushdowns (y-stack):
13×50

Bench Press (60%):
135×10
165×5
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×5

Standing Military Press:
135×8
185×8
205×8
225×8
45×20 (klokov)

OH KB Press:
70×2-88×2-106×3

CG Hammer Chins (pulling back, using pulldown handle):
×10
×10
×10

Wide-grip Pullups (pulling back):
×10-10

Wide-grip Pullups (pulling forward):
×10-10

Seated Tricep Pushdown Machine:
235×15
235×15
235×13

Rope Hammer Curl:
100×20
150×15
100×15-50×15

Band Pull-Aparts:
×25-25-25

Duration: 53 minutes