1/3 – Squat – Deload

9/10. Tried some atg zercher squats for the first time in, I believe, years. Felt really good. Going to utilize these as my main squat movement for a while and use back squats for speed/assistance.

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

Shrugs:
315×10
405×10
405×10
315×10

Seated Leg Extension:
150×20-20-20

Rope Face Pulls (dropset, two ropes):
50-40-30×20-20×30

OH Cable Curls (dropset):
20-17-13-10×15

Hammer Chins:
bw ×10
bw ×10

Wide-grip Pullups:
bw ×15

Hanging Scapular Retractions:
bw ×10
bw ×10

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 35 minutes

1/2 – Chest/Tris – Deload

9/10. Good heavy db bench with deload.

Neutral Grip DB Bench Press:
20×25-25-25

DB Squeeze Press:
20×25-25-25

Flat DB Bench:
60×5
80×5
100×5
120×5
130×8

Incline DB Bench:
20×25-25-25-25-25

Cable Crossovers:
30×25-25-25-25-25

Pec Flye Machine:
50×25-25-25

Skull Crushers:
25×20-20-20-20-20

Single-arm OH DB Extensions:
10×10-10-10

Band Extensions:
red ×15-15-15

Rope Pushdowns:
50×25-25-25

Single-arm Reverse Pushdowns:
10×10-10-10-10-10

Band Pull-Aparts:
red×25
red×25
red×25

Duration: 45 minutes

1/1 – Arms

All exercises done back-to-back, 60-90s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  1 count):
25s ×20
25s ×20
25s ×20
25s ×20
25s ×20

Cable Curls:
60×20
60×20
60×20 (wide-grip)
40×20 (wide-grip, slow negatives)
30×20 (reverse grip)

V-bar Pushdown:
80×20
80×20
80×20
80×20
80×20

Underhand Pushdown:
60×20
60×20
60×20
60×20
60×20

Duration: 17 minutes