3/9 – Deadlift – 3’s

7/10. Super tired/sluggish from the DLS adjustment. Got deads done, but they were slow.

Conventional Deadlift (training max: 650):
135×5
135×5
225×5
315×3
405×1
455×3
520×3
585×3

DE Deadlift:
315×3
315×3
315×3
315×3

Seated Hamstring Curl:
110×10
110×10
140×10
170×8
200×4

Chest-supported Seated Lat Row (dropset):
100-80-70-50-40×15

Extra Close-grip Pulldowns (dropset):
100-90-80-70-60×15

BTN Pulldowns (dropset, neutral grip):
100-90-80-70-60×15

Straight-arm Lat Pushdowns (strict form):
110×15-10-10

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

Duration: 50 minutes

3/6 – Chest/Tris

10/10. Good energy, no aches or pains in the elbows/shoulders.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15*15
30×15*15
30×15*15

Flat DB Bench:
30-40-50×10
100×5
120×5
130×8

Incline DB Bench:
55×15-15-15-15-15 (last set alternating arms)

Cable Crossovers (dropset, starting @ high pulley position to low):
30×15-15-15-15-15-15

Single-arm Cable Crossovers (high-med-low):
20×15-15-15

OH Rope Extensions (low position, dropset):
60-50-40-30-20-10×20

DB Forearm Curls (no concentric, reps to failure, slow negatives):
55×5

Reverse DB Forearm Curls (sets to failure):
10×50
10×30
10×15-5×25

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

Duration: 50 minutes

3/5 – Squat – 5’s

8/10. Fine workout, but was super light-headed with low energy.

ATG Zercher Squats (training max: 480):
135×10
225×5
315×5
360×5
410×5

DE ATG Squats (high-bar):
315×2
315×2
315×2
315×2
315×2
315×2

Single Leg Seated Leg Extensions:
50×10-10-10-10-10

DB Shrugs:
150s ×10
150s ×10
150s ×10
150s ×10
150s ×20

Rope Face Pulls (dropset, two ropes, pulling from high pulley down to waist):
30-50-70-90-70-50-30×15

Seated Lat Pulldown Machine:
110×10
155×10
200-110-80×10-50×20

Single-arm Cable Curls:
20×10-10-10-10-10-20

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

Duration: 55 minutes

3/4 – Arms

First four exercises done back-to-back, 90s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  2 count):
25s ×20
25s ×20
25s ×20
25s ×20
25s ×30

Cable Curls:
60×20 (v-bar)
60×20 (v-bar)
60×20 (straight-bar)
60×20 (straight-bar drag curl, slow negatives)
40×30 (reverse grip)

Pushdown:
80×20 (v-bar)
80×20 (v-bar)
80×20 (straight-bar)
80×20 (straight-bar)
80×30 (rope)

Underhand Pushdown:
80×20
80×20
80×20
80×20
80×30

Seated Tricep Press Machine:
110×20
110×20
110×20
110×20

Duration: 25 minutes

3/3 – Press – 5’s

9/10. Presses were good. Much easier than last cycle, and no discomfort.

Strict Military Press (training max: 320):
45×20
45×20
75×12
105×10
135×6
185×3
210×5
240×5
270×7 (5 strict, 2 push press)

BTN Press (hands holding collars):
45×20
45×20
45×20
45×20

Strict Laterals (superset with db rear laterals):
30×12
30×12
30×12

DB Rear Laterals:
30×12
30×12
30×12

Single arm DB Curls (holding opposite arm in concentric position):
20×10-10-10-10

Single arm DB Hammer Curls (holding opposite arm in concentric position):
20×10-10-10-10

DB Forearm Curls:
25×15
25×15
25×15

Reverse DB Forearm Curls:
15×20
15×20
10×25

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

Duration: 40 minutes

3/2 – Deadlift – ME/5’s

9/10. Good deads. Went after some heavy sumos, then did my rep work on conventionals. All went well.

Deadlift:
135×6
225×5
315×3
405×2
495×1
585×1
675×1

Conventional Deadlift (training max: 650):
555×5
495×5
425×5

GHR (3/2 setting):
×15
×15
×15

Chest-supported Seated Lat Row (dropset):
110-95-80-65-50×15

BTN Pulldowns (dropset, neutral grip):
100-90-80-70-60×15

Extra Close-grip Pulldowns (dropset):
100-90-80-70-60×15

Straight-arm Lat Pushdowns (strict form):
100×15-10-10

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

Duration: 60 minutes

2/28 – Chest/Tris – Deload

Deload.

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

DB Squeeze Press:
25×20-20-20

Flat DB Bench:
25×20
55×10
100×10
120×10

Incline DB Bench:
25×20
55×10
100×10
55×20

Cable Crossovers:
30×25-25-25-25-25

Pec Flye Machine:
110×25-25-25

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×15-15-15

V-bar Pushdowns:
50×25-25-25

Reverse Pushdowns:
50×25-25-25

Seated Tricep Press Machine:
110×25-25-25

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

Duration: 50 minutes

2/27 – Squat – Deload

Nice dynamic squats/deload session.

DE ATG Squats (high-bar, only rests were when adding/stripping weight):
135×5
185×2
235×2
285×2
335×2
385×2
435×2
385×2
335×2
285×2
235×2
185×2
135×5

DB Shrugs:
100s ×15
100s ×15
100s ×15

Seated Leg Extension:
110-95-80-65-50×20

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

Rope Face Pulls (dropset, two ropes):
50-40-30×20-10×20

Wide-grip Pulldowns (neutral grip, various planes):
70×10-10-10-10-10

Seated Row:
70×10-10-10-10-10

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

Duration: 40 minutes

2/26 – Press – ME/Deload

Last-minute ‘because I feel like it’ heavy push-presses with a side of deload.

Push Press:
45×20
45×20
75×12
105×10
135×8
165×5
195×3
235×1
265×1
295×2
265×3
265×3

Standing DB Press:
40×10-10-10-10-10

Strict Laterals:
15×15-15-15

Rear Laterals:
15×15-15-15

Seated Shoulder Press Machine:
40×10-10-10

Rear Delt Flye Machine:
60×10-10-10-10-10

Single arm DB Curls (holding opposite arm in concentric position):
15×15-15-15-15-15

DB Hammer Curls:
25×15-15-15-15-15

Seated Bicep Curl Machine (dropset):
80-65-50-40-30×15

DB Forearm Curls:
15×15
15×15
15×15

Reverse DB Forearm Curls:
15×15
15×15
15×15

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

Duration: 60 minutes

2/25 – Deadlift – Deload

Deload.

DB SLDL:
90s ×10
90s ×10
90s ×10
90s ×10
90s ×10

GHRs (2/2 setting):
×15
×15
×15

Seated Lat Row Machine (dropset):
110-95-80-65-50×15

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls (two ropes):
40×20-20-20-20-20

Overhand Lat Pulldown Machine:
110-95-80-65-50×15

CG Pulldowns (dropset):
100-90-80-70-60-50-40×10

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

Duration: 29 minutes