Elbow flared up over the weekend for whatever reason, so back to taking it extra easy for a while.
Flat DB Flyes:
55×10-10-10-10
Bench:
135×12-12
185×10-10-10-10-10
Incline Bench:
135×12-12-12-12-12
Incline DB Flyes:
30×20-20-20-20-20
CG Bench Press:
135×12-12-12
JM Press:
45×15-15-15
Seated Pec Flye Machine:
35-55-70-85-100×25
Pushdowns:
70-30×25
Reverse Pushdowns:
30-20×25
Seated Tricep Pushdown Machine:
100-50×30
Band Pull-Aparts:
×25-25-25-25
Duration: 40 minutes
Haven’t done ‘heavy’ conventional deads in a few cycles – felt pretty solid today.
Conventional Deadlift (5-3-1 @ 630, last reps paused):
135×15
225×5
315×5
405×3
475×5
535×3
600×3
Deadlift:
405×5
405×5
BB Row (overhand, various widths):
225×6-6-10-10-10
Lying Hamstring Curl:
90×12-12-12
Seated Hamstring Curl:
95×12-12-12
Wide-grip Pulldowns:
250×6
250×6
250×6
Extra CG Pulldowns:
250×6
250×6
250×6
Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×15
100×15
100×15
Rope Lat Pushdowns (two ropes, strict form):
100×15
50×15
50×15
Band Pull-Aparts:
×25-25-25-25
Duration: 53 minutes