Category: Bodybuilding

1/7 – Deadlift – ME/5’s

8/10. Deads were OK. Still quite fatigued/achy from last week’s intense deadlifting, and then zerchers on Friday.

Deadlift:
135×10
315×3
405×2
495×1
585×1
635×1
635×1
635×1

Conventional Deadlift (training max: 640):
545×4

DE Deadlift:
315×3
315×3
315×3
315×3 (conventional)
315×3 (conventional)
315×3 (conventional)

DB SLDL:
130s ×10-10-10

GHRs (negatives only, each rep held to failure, closer foot setting – 2/2 ):
×5

Chest-supported Seated Lat Row (dropset):
100-87-75-62-50-200×15

Extra Close-grip Pulldowns (dropset, old stack):
100-87-75-62×15

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

Straight-arm Lat Pushdowns (strict form):
100×15-9-6

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

Duration: 55 minutes

1/3 – Squat – Deload

9/10. Tried some atg zercher squats for the first time in, I believe, years. Felt really good. Going to utilize these as my main squat movement for a while and use back squats for speed/assistance.

ATG Zercher Squats:
135×5
225×5
315×5
405×3
315×5
225×5

Shrugs:
315×10
405×10
405×10
315×10

Seated Leg Extension:
150×20-20-20

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

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

Hammer Chins:
bw ×10
bw ×10

Wide-grip Pullups:
bw ×15

Hanging Scapular Retractions:
bw ×10
bw ×10

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

Duration: 35 minutes

1/2 – Chest/Tris – Deload

9/10. Good heavy db bench with deload.

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

DB Squeeze Press:
20×25-25-25

Flat DB Bench:
60×5
80×5
100×5
120×5
130×8

Incline DB Bench:
20×25-25-25-25-25

Cable Crossovers:
30×25-25-25-25-25

Pec Flye Machine:
50×25-25-25

Skull Crushers:
25×20-20-20-20-20

Single-arm OH DB Extensions:
10×10-10-10

Band Extensions:
red ×15-15-15

Rope Pushdowns:
50×25-25-25

Single-arm Reverse Pushdowns:
10×10-10-10-10-10

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

Duration: 45 minutes

1/1 – Arms

All exercises done back-to-back, 60-90s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  1 count):
25s ×20
25s ×20
25s ×20
25s ×20
25s ×20

Cable Curls:
60×20
60×20
60×20 (wide-grip)
40×20 (wide-grip, slow negatives)
30×20 (reverse grip)

V-bar Pushdown:
80×20
80×20
80×20
80×20
80×20

Underhand Pushdown:
60×20
60×20
60×20
60×20
60×20

Duration: 17 minutes

12/31 – Deadlift – ME/Deload

9/10. Pretty good session to end the year. Really wanted that 660 deadlift but missed it at my knees. That will fall soon enough.

Conventional Deadlift:
135×10
135×10
225×5
315×3
405×2
495×1
585×1
625×1
660×0.5
495×5

Lying Hamstring Curls:
50×15-15-15

Seated Lat Row Machine (dropset):
100-87-75-62-50×15

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls (two ropes):
30×20-20-20

Overhand Pulldowns:
70×20-20-20-20

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

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

Duration: 50 minutes

12/30 – Press – ME/Deload

9/10. Decided to push overheads hard to end the year. Push presses are still feeling disconnected and off, but managed a new strict single press PR, which I cannot complain about.

Strict Military Press / Push Press:
45×20
45×20
75×12
105×10
135×8
165×5
195×3
235×1 (push press)
265×1 (push press)
295×1 (push press)
315×2 (push press)
300×2 (PR, first rep strict, second rep push press)
235×13 (PR)

Strict Laterals:
20×15-15-15

Rear Laterals:
20×15-15-15

Single arm DB Curls (holding opposite arm in concentric position):
10×15-15-15-15-15

Plate Hammer Curls:
25×100

DB Hammer Curls:
20×15-25×15-15

Seated Bicep Curl Machine (dropset):
75-62-50-37-25×15

OH Cable Curls:
13×50

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

12/20 – Squat – 5/3/1

7/10. I can tell my CNS is pretty much done and ready for a holiday break. Squats weren’t terrible, just felt tired.  Cruised on assistance.

Lying Hip Bridges:
135×10
225×10
315×15

Squats (low-bar, wide-stance, training max: 555):
135×10
225×10
315×5
415×3
475×3
525×3

Shrugs:
405×10
495×10
495×10
405×10

Seated Leg Extension (dropset):
325-305-285-265-245-225-205-185-165-145-125-105-85×5-65×25

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

OH Cable Curls (dropset):
30-27-23-20-17-13-10×10

Hammer Chins:
bw ×10

Hanging Scapular Retractions:
bw ×10
bw ×10

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

Duration: 55 minutes

12/19 – Chest/Tricep

9/10. Shoulder/elbow feeling good. Pushing flat db bench a bit more. 140’s felt pretty easy until my shoulder stabilizers called it a day. Should be able to hit the 150’s soon.

Flat DB Squeeze Press (superset with neutral grip db bench):
25×10-45×10-65×10

DB Neutral Grip Press:
25×10-45×10-65×10

Flat DB Bench:
65×10
90×10
110×5
130×5
140×3
120×10

Flat DB Flyes:
25×25-25-25

Cable Crossovers (dropset, pulley height changed each drop):
30×15-15-15-15-15-15-15-15

Pec Flye Machine (dropset):
100-90-80-70-60-50×10

Reverse Pushdowns (dropset):
60-50-40-30-20×15

Pushdowns (dropset):
60-50-40-30-20×20

Band Kickbacks:
red ×20-20-20

DB Forearm Curls (no concentric, extra slow negatives to failure):
60×5
50×5
40×10

Reverse BB Forearm Curls:
25×30
25×15
25×15

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

Duration: 50 minutes

12/18 – Arms

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

DB Hammer Curls (hold last 5 reps at the top for  1 count):
40s ×20
40s ×20
40s ×20
40s ×30

Cable Curls:
80×20
80×20
60×20 (wide-grip drag curl)
40×30 (reverse grip)

V-bar Pushdown:
80×20
100×20
100×20
120×30

Underhand Pushdown:
80×20
80×20
60×20 (close grip)
60×30-40×30-20×40 (close grip, dropset)

Duration: 17 minutes

12/17 – Deadlift – ME

7/10. Did the target weight for deads but they were slow and lackluster. Definitely wanted to go heavier, but no energy and stomach is a mess from antibiotics still.

Conventional Deadlift (training max: 635):
135×10
135×10
225×5
315×3
405×1
475×1
545×1
605×1
605×1

DE Deadlift (various stance widths):
315×2
315×2
315×2
315×2
315×2

DB SLDL:
130s ×5
130s ×5
130s ×5

Wide-grip Pulldowns (neutral grip, various planes):
160×10-10-10-10-10

Chest-supported Seated Lat Row:
100×10-10-10

Rope Face Pulls (two ropes):
40×25-25-25

Straight-arm Lat Pushdowns (strict):
100-90-80-70-60-50×15

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

Duration: 50 minutes