3/5– Squat – ME

Haven’t done high bar squats in a while. Hampered by a tight hip and a bad upper back cramp/knot. Still, not terrible.

Standing Single-leg Hamstring Curls:
50×20
100×15
150×6
150×6
100×12

Reverse Hypers:
50×25

Squats (high-bar):
135×10
135×10
225×5
315×3
405×1
405×1
405×1
405×2
425×1

SLDL:
315×5
405×5

Arsenal Pendulum Squat:
×10 (quad focus)
45×10
45×10 (switch to hamstring focus)
45×10
45×10
45×12

Reverse Hypers:
50×15
100×15
100×15
100×15

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

3/4 – Bench – ME

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

3/1 – Squat/Core – DE

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

2/29 – Bench – DE

Easing into some bench work – felt good.

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

Bench Press (index finger):
45×20
45×20
135×10
185×10
185×10
185×12
185×12

Hammer Chins:
×10
×10
×10
×10

Wide-grip Pullups:
×10
×10

Single-arm OH KB Press:
70×5
88×3
106×3
124×3 (PR)
106×5

DB Hammer Curl (elbows forward, pronating at top):
45×10
55×10
45×13

Duration: 45 minutes

2/28 – Arms

Rope Pushdowns:
40×30
70×20
70×20
100×10
130×10
150×10
170×10

EZ Drag Curls (slow negatives):
70×15
90×12
110×12

TG Plate Loaded Dip:
270×10
360×10
450×10
490×6 (PR)
490×4
450×6-360×12-270×15

Arsenal Seated Bicep Curl Machine (wide-grip):
60×15
110×8
120×6
120×4

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

Standing Alternating DB Curls:
40×12
40×9
40×7

Duration: 44 minutes

2/27 – Deadlift – ME

Best conventionals I’ve had in a while.

Standing Single-leg Hamstring Curls:
50×20-20-20

SLDL*Shrugs:
135×20*20
225×10*10

Conventional Deadlift:
135×10
225×10
315×5
405×3
495×1
545×1
585×1
605×1
545×3

SLDL:
315×3
405×3
495×3

Reverse Hypers:
50×15
50×15
100×15
100×15
100×15

Band Pull-Aparts:
×25-25-25

Duration: 58 minutes

2/26 – Bench – ME

Tendonitis feeling pretty good; still avoid barbell bench work and focusing on the plate loaded machines.

Plate Halos:
25×40

Plate Squeeze Press:
25×20

OH Plate Extensions:
25×20

Arsenal Plate Loaded Chest Press (seat pos: 2):
×25-25-25 (regular – underhand – hammer grip)
90×20-20-20 (regular – underhand – hammer grip)
180×10
270×10
360×5
410×5
460×6
500×6 (PR)
450×6–360×10-270×12

TG Plate Loaded Incline Chest Press (seat pos: 7):
×25
90×10
180×10
180×10
180×10
180×10
180×12-90×15

Arsenal OH EZ Extensions:
100×20
150×15
210×10
250×10-150×12-100×15

TG Plate Loaded Seated Row:
180×12
270×10
320×6
370×6
420×6 (PR)
420×6-320×8-270×10

Side Laterals:
50×10
60×7
50×11

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

2/21– Squat/Core – Deload

Good deload session.

Arsenal Seated Leg Extension:
50×10-10-10-10-10

Arsenal Seated Leg Curls:
55×10-10-10-10-10

Squats (high-bar):
225×20

Paused Conventional Deadlift:
225×20

Paused Deadlift:
225×20

Arsenal Pendulum Squat:
45×15

TG Plate Loaded Rear Kick:
100×15-15-15

Seated Calf Raise:
45×20-20-20

Kneeling Shrugs (using TG Plate Loaded Deadlift):
180×20-20-20

Ab Crunch Machine:
30×20-20-20

Reverse Hypers:
50×15
50×15
50×15

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

2/19 – Bench – Deload

Easy deload session.

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

Bench:
45×20

Reverse Bench:
45×20

Seated OH Press:
45×20

Arsenal Plate Loaded Chest Press (seat pos: 1):
90×20
180×10-10-10-10

HS Plate Loaded Bench Press:
90×20
140×10-10-10-10

Side Lateral Machine:
40×20-20-20

Arsenal Seated OH EZ Extension:
50×20
50×20
50×20
50×20
50×20

TG Plate Loaded Seated Row:
110×15
110×15
110×15
110×15
110×15

Band Pull-Aparts:
×25-25-25

Duration: 30 minutes

2/16 – Squat/Core – DE

Another good workout to end the 8-week cycle. Definitely burnt out now.

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

Squats (low-bar, wide-stance):
135×10
135×10
225×5
315×3
315×3
315×3
315×3

Paused Conventional Deadlift:
315×3
315×3
315×3
315×3

Paused Deadlift:
315×3
315×5
315×10

Arsenal Pendulum Squat:
×20
45×10
90×10
135×8 (PR)

TG Plate Loaded Rear Kick:
180×15
270×15
315×12 (PR)

Seated Calf Raise:
135×35
135×25
135×21
90×25

Kneeling Shrugs (using TG Plate Loaded Deadlift):
180×10
270×10
360×10
450×10
450×10
450×10

Ab Crunch Machine:
50×20
50×20
50×20

Reverse Hypers:
×20
50×15
100×15
150×15 (PR)
150×15
150×15

Band Pull-Aparts:
×25-25-25

Duration: 90 minutes