Month: August 2023

8/3 – Bench – DE

Some shoulder tightness so shutdown DE work early.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×40

Rope Pushdowns:
30×40

CG Bench:
45×20

Bench Press (60%, paused, legs up):
45×20
45×20
135×10
165×5
200×3
200×3
200×3
200×3
200×3
200×3

Standing Military Press:
45×10
45×10 (wide grip)
135×10
135×10 (wide grip)
185×5
185×5 (wide grip)
205×5
205×5 (wide grip)

Seated Tricep Pushdown Machine:
155×12-12-12

CG Pulldowns:
160×10-10-10-10-12

DB Hammer Curl:
30×10
30×10
30×10
30×10
30×12

EZ Pullovers:
25×15-45×15-15

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

8/2 – Arms

V-bar Pushdowns * Cable Curls (y-stack):
10×20*20×20
20×20*30×20
30×20*40×20
40×15*50×15
50×12*50×12
60×10*60×10
70×10*60×10
80×10*60×10

Incline DB Curls * OH DB Extensions:
20×15*55×15
20×15*55×15

EZ Wide-grip Drag Curls * Skull Crushers:
75×20*75×15
75×16*75×15
75×12*75×15

Single-arm OH Cable Curls * Crossover Tricep Extensions:
20×20*20×20
30×20*30×20
30×20*30×20
30×20*30×20

Duration: 26 minutes

8/1 – Deadlift – ME

Shrugs:
135×30

SLDL:
135×10-10

Seated Hamstring Curls:
70×15-15-15-15-80×15

Conventional Deadlift:
135×10
135×10
225×5
315×3
405×2
495×2
545×1
570×1
585×1
525×2

SLDL:
345×3
395×3
445×3
495×3

45-degree Hypers (setting: 6):
×10
+106×10
+212×10
+212×10
+212×12 (PR)

GMs (knees bent):
135×10-10-10

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes