Rough pulls today – achy and slow.
Snatch-grip Conventional Deadlift:
135×15
225×5
315×3
405×1
495×1
545×1
SLDL:
335×5
385×5
435×5
45-degree Hypers:
+70×10
+70×10
+70×10
+70×10
+70×12
Lying Hamstring Curls:
75×10
75×10
75×10
75×10
75×12
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes
Seated Chest Press Machine:
80×15 (incline seat position)
80×15
80×15 (switch to flat seat position)
80×15
80×15 (switch to decline seat position)
80×25
Seated Pec Flye Machine:
100×15-15-15-30
Floor DB Flyes * Floor DB Bench:
35×15*15
35×15*15
BB Row (overhand shoulder-width):
225×10
255×10
275×10
295×10
315×10
KB Side Laterals (straight arms, kb held straight out):
15×15
15×15
15×15
Band Pull-Aparts:
×25-25-25
Duration: 30 minutes
20s rests – a tad sluggish/achy.
Conventional Deadlift (70%):
135×10
225×3
315×2
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×2
Seated Leg Extension:
100×10+25s hold
130×10+25s hold
160×10+30s hold
Weighted Decline Situps:
+71×10
+71×10
+71×12
Decline Broomstick Twists:
+23×30
+23×30
Squats (shoulder width*feet together):
45×10*10
95×10*10
Band Pull-Aparts:
×25-25-25
Duration: 34 minutes
Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×15
40×15
60×12
60×12
60×25-30×25
Flat Cable Flyes (palms towards face):
30×12
30×12
30×12
Incline Cable Flyes (palms towards face):
30×12
30×12
30×12
Incline Bench Press (steep incline):
95×10
95×10
95×10
95×10
Incline Bench Press (slow negatives):
95×10
115×10
135×10-95×10
Military Press:
45×25-25
Seated Tricep Pushdown Machine (single-arm):
30×10
50×10
170×10 (both)
Hanging Scapular Retractions:
×10-10-10
OH KB Press
44s ×10
25s ×10
Hammer Curls:
60s ×10
80s ×10
100s ×8
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes
Wide Neutral-grip Lat Pulldowns:
150×10
170×10
190×10
210×10-150×10-100×10
Seated Row Machine:
150×10
200×10
260×10-200×10-150×10
Shrugs:
225×10
315×10
405×10
495×10
585×10
Bicep Curl Machine * Reverse Bicep Curl Machine:
80×15*30×15
95×15*40×15
110×15*40×15
Alternating DB Curls (holding db @ top):
35×10
35×7
35×7
25×12
Incline DB Curls:
25×10
25×8
25×7
15×12-15×25(hammer curls)
Duration: 40 minutes
Sumos went better than last time, though definitely could feel my knee limiting things @ 635.
Deadlift:
135×12
135×12
225×5
315×5
405×2
495×1
585×1
635×2
585×1
RDL:
335×5
385×5
435×6
45-degree Hypers:
+65×10
+65×10
+65×10
+65×10
+65×12
Lying Hamstring Curls:
75×10
75×10
75×10
75×10
75×12
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Seated Chest Press Machine (incline seat position):
30×12-30×12-50×12-80×12-110×12
130×12
Seated Chest Press Machine (flat seat position):
110×12-12-12-80×12-50×12
Seated Pec Flye Machine (reps paused @ top):
110×12-12-12 (low/mid/high)
110×12-12-12-80×15-50×15 (low/mid/high/mid/mid)
Flat DB Squeeze Press * Flat DB Bench:
30s ×15*15-15*15
Incline DB Squeeze Press * Incline DB Bench:
30s ×15*15-15*15
Decline DB Squeeze Press * Decline DB Bench:
30s ×15*15-15*15
Ultra-wide Bench Press * CG Bench Press:
45×25*15
65×25*15
85×25*15
Reverse-grip Bench Press:
85×25
DB Row:
120×5
Seated Cable Row (using individual handles):
100×10-10-10-10-10
KB Side Laterals (straight arms, kb held straight out):
15×15
15×15
15×15
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes
Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×15
40×12
60×12
80×10
100×8
Flat Cable Flyes (palms towards face):
30×12
30×12
30×12
Incline Cable Flyes (palms towards face):
30×12
30×12
30×12
Upwards Cable Crossover:
30×12
30×12
30×12
Incline Bench Press (slow negatives):
45×25-65×10
85×10
105×10
125×10
125×10-45×25
Seated Tricep Pushdown Machine (single-arm):
30×10
50×10
80×10
155×10 (both)
Hanging Scapular Retractions:
×10-10-10
OH KB Press
25s ×10-44s ×10-25s ×10
Hammer Curls:
60s ×10
80s ×10
60s ×10-50s ×10-40s ×10
Band Pull-Aparts:
×25-25-25
Duration: 41 minutes
Wide Neutral-grip Lat Pulldowns:
150×10
170×10
190×10
210×10-130×15
Shrugs:
225×10
315×10
405×10
495×10
585×10
Seated Row Machine:
150×10
200×10
250×10
260×10 (PR)-100×15
Bicep Curl Machine * Reverse Bicep Curl Machine:
80×15*30×15
95×15*30×15
95×15*30×15
Alternating DB Curls (holding db @ top):
30×10
30×8
30×7
20×12*20×20(hammer curls)
Incline DB Curls:
20×13
20×12
20×10
Duration: 45 minutes
Paused Conventional Deadlift (reps paused below knee for 3-count on way up):
135×10
225×5
315×3
405×2
495×1
545×1
570×1 (PR)
515×3 (last rep paused twice)
SLDL:
320×5
370×5
420×5
45-degree Hypers:
+62×10
+62×10
+62×10
+62×10
+62×10
Lying Hamstring Curls:
70×10
70×10
70×10
70×10
70×10
Band Pull-Aparts:
×25-25-25
Duration: 48 minutes