Flat DB Flyes:
25×15
45×12
65×10
85×12
Flat DB Squeeze Press:
45×10-10-10-10
Incline DB Flyes:
45×12
60×10
75×10
Flat DB Pullovers:
25×30
Seated Pec Flye Machine:
205×36f-10f-8f
170×10-140×12-100×15
Cable Crossovers:
60×15
80×12
100×10
120×10
V-bar Pushdowns * Rope Pushdowns:
30×30-30
30×30-30
30×30-30
Seated Tricep Pushdown Machine:
100×50
OH DB Extension:
25×30
Band Pull-Aparts:
×25-25-25-25
Duration: 37 minutes
@home
Standing KB Squeeze Press:
72×20
88×20
88×20
72×20
BTN Band Press (dowel):
purple ×15-15-15
Band Reverse Side Laterals:
red ×15-15-15
Band Rear Laterals:
red ×15-15-15
Band Reverse Front Lateral Raises:
red ×15-15-15
Strict Side Laterals:
red ×13f-7f-5f
Front Lateral Raises (to overhead, dowel):
purple ×13f-9f-6f
Band Curls (dowel):
green ×30f-13f-9f
OH Band Curls:
purple ×80-30-20
Band Pull-Aparts:
×25-25-25-25
Duration: 30 minutes
Last squat session before getting older. Best ATG squat effort in over 5 years – not too far off from my all-time high bar ATG squat effort. Heavy shrugs were almost easy.
ATG Squats (high-bar):
135×10
225×5
315×3
405×2
455×1
500×1
545×1
Leg Extensions:
235×30f-10f-6f
Shrugs:
225×5
315×5
405×5
495×5
585×5
675×5
705×6
Hammer Chins (various widths, superset with retractions):
×10
×10
×12
Hanging Scapular Retractions:
×10
×10
×12
Band Pull-Aparts:
×25-25-25-25
Duration: 40 minutes
Flat DB Flyes:
25×15
45×12
65×10
80×12
Flat DB Squeeze Press:
25×15
45×12
65×10
Incline DB Flyes:
25×15
45×12
55×10
70×10
Flat DB Pullovers:
25×30
Seated Pec Flye Machine:
205×28f-9f-7f
170×10-140×12-100×15
Cable Crossovers:
60×15
80×12
100×10
120×10
V-bar Pushdowns * Rope Pushdowns:
30×30-30
30×30-30
30×30-30
Seated Tricep Pushdown Machine:
100×50
OH DB Extension:
20×30
Band Pull-Aparts:
×25-25-25-25
Duration: 32 minutes
Quick speed pulls, with some solid rest paused-failure work.
DE Deadlift:
225×3
245×3
265×3
285×3
305×3
325×3
GHR (4-2):
bw ×12-12-12
Seated Cable Row:
250×15f-8f-6f
Lying Hamstring Curl:
100×6-150×6-100×12
Seated Hamstring Curl:
100×6-155×6-100×12
Wide-grip Pulldowns:
250×7f-4f-2f
CG Pulldowns:
250×8f-4f-3f
Rope Face Pulls (#18, superset with lat pushdowns):
100×15
100×15
100×15
Straight-bar Lat Pushdowns (strict form):
100×15
100×15
100×15
Band Pull-Aparts:
×25-25-25-25
Duration: 30 minutes
Giving some OH presses a try to see how the elbow handles them.
Standing Military Press:
45×10
95×10
135×10
185×5
235×5
Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10
Rear Laterals:
20×10
50×10
60×10
DB Reverse Front Lateral Raises:
20×10
25×10
30×10 (PR)
Strict Side Laterals:
30×13f-7f-5f
Front Plate Raises (to overhead):
45×17f-8f-6f
Cable Curls:
110×25f-10f-7f
OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12
Band Pull-Aparts:
×25-25-25-25
Duration: 36 minutes
DE ATG Squats:
225×2-2-2-2-2-2-2-2
Bulgarian Split Squats:
90×10-10-45×10-10-bw ×10-10
Leg Extensions:
235×26f-10f-6f
Hammer Chins (various widths, superset with retractions):
×10
×10
×12
Hanging Scapular Retractions:
×10
×10
×12
Shrugs:
225×10
315×10
405×10
495×10
585×10
Wide-grip Shrugs:
585×10
495×10
405×10
315×10
225×10
Band Pull-Aparts:
×25-25-25-25
Duration: 27 minutes
Pushing things a bit more, albeit with no pressing. Seeing how the elbow feels.
Flat DB Flyes:
25×15
45×12
65×10
75×10
Flat DB Squeeze Press:
25×15
45×12
65×10
Incline DB Flyes:
25×15
45×12
55×10
65×10
Flat DB Pullovers:
25×30
Cable Crossovers:
60×15
80×12
100×10
120×10
Seated Pec Flye Machine:
100×15
140×12
170×10
200×26f-9f-6f
V-bar Pushdowns * Rope Pushdowns:
30×30-30
30×30-30
30×30-30
Seated Tricep Pushdown Machine:
100×30
OH DB Extension:
15×30
Band Pull-Aparts:
×25-25-25-25
Duration: 36 minutes
Testing conventional deads a bit – best since 9/2018, so I’m pleased with that. Definitely feeling stronger than ever and probably could set a new 1rm PR with a few more heavy sessions.
Conventional Deadlift:
135×10
225×5
315×5
405×1
495×1
585×1
635×2 (second rep paused)
BB Row (overhand, various widths):
315×6
315×6
315×6
225×8
225×10
Lying Hamstring Curl:
100×6-150×6-200×6
Seated Hamstring Curl:
100×6-155×6-175×6
Wide Neutral-grip Pulldowns:
250×6
250×6
250×8
CG Pulldowns:
250×6
250×6
250×8
Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×15
150×12
200×10
Straight-bar Lat Pushdowns (strict form):
100×15
70×20
40×30
Band Pull-Aparts:
×25-25-25-25
Duration: 51 minutes
Cable Side Laterals (superset with rear laterals + front laterals):
10×15
10×15
10×15
Cable Rear Laterals:
10×15
10×15
10×15
Cable Front Lateral Raises:
10×15
10×15
10×15
Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10
Rear Laterals:
20×10
50×10
60×10
DB Reverse Front Lateral Raises:
20×10
25×10
25×10
Front Plate Raises (to overhead):
45×17f-7f-5f
Strict Side Laterals:
30×12f-7f-4f
Cable Curls:
100×16f-8f-6f
OH Cable Curls:
50-40-30-20-10×12
Pushdowns:
20×150
Band Pull-Aparts:
×25-25-25-25
Duration: 34 minutes