1/21 – Press – 5/3/1

8/10. Pretty good pressing today. Struggled with 315 on push presses, but the rep PR afterwards was nice.

Strict Military Press (training max: 310):
45×20
45×20
75×12
105×10
135×6
165×5
235×5
265×3
295×1

Push Press:
315×1
295×5 (PR)

Strict Military Press off Pins (bar starting at nose-level, each rep from a stop off the pins):
185×3
205×3
225×3 (PR)
205×3

Strict Laterals (dropset):
55-50-40×10-30×15-20×30

Rear Delt Flye Machine (dropset, slow negatives):
100-90-80-70-60-50-40-30-20-10×6

Plate Hammer Curls (slow negatives):
45×25-15-12

OH Cable Curls (dropset):
30×25-20-20×30

DB Forearm Curls (no concentric, slow negatives):
20×10
20×10
20×10

Reverse DB Forearm Curls:
5×75
5×30
5×25

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

Duration: 60 minutes

1/20 – Deadlift – ME

9/10. Deads went well.

Conventional Deadlift (training max: 640):
135×10
225×5
315×3
405×2
480×1
545×1
610×2
495×5

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

DB SLDL:
150s ×5
150s ×5
150s ×10

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

Chest-supported Seated Lat Row (drop set):
100×10-200×10-150×10-100×10

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

1/17 – Chest/Tris

8/10. Good db bench work, just a bit sluggish.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
35×15-15
45×12-12
55×10-10

Flat DB Bench:
35×5
45×5
55×5
100×5
120×5
130×8

Incline DB Bench (drop set):
55-45-35-25-15×15

Cable Crossovers (high to low pulley positions, dropset):
30×10-10-10-10-10-10-10-10-10-10-10-10

Wide-grip Pushdowns:
80×25-25-25

OH Rope Extensions (low pulley position):
30×25-25-(25-20×50-10×50)

DB Forearm Curls (just one long rep to total failure, ~90s hold each side):
40×1

Reverse DB Forearm Curls:
10×50
10×30
10×23

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

Duration: 45 minutes

1/16 – Squat – 3’s

10/10. Switching around the upper/lower rotations. Good zerchers despite being sore from deads on Tuesday.

ATG Zercher Squat:
135×10
225×5
315×3
360×3
405×3

DE ATG Squats (high-bar):
315×2
315×2
315×2
315×2
315×2
315×6

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

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

Rope Face-Pulls (two ropes, dropset):
100-90-80-70-60-50-40-30-20×10-100×20

CG Pulldown (various grips):
100×10-10-10-10-10

Cable Curls:
80-70-60-50-40-30-20-10-80×12

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

Duration: 50 minutes

1/15 – Arms

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

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

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

Rope Pushdown:
60×20
60×20
60×20
60×30

Underhand Pushdown:
60×20
60×20
60×20
60×30-40×30-(Wide-grip Pushdown)60×50

Duration: 17 minutes

1/14 – Deadlift – 3’s

7/10. Slow and sore.

Conventional Deadlift (training max: 640):
135×10
225×5
315×2
405×1
450×3
515×3
575×3

DE Deadlift (15-30s rests):
315×3
315×3
315×3
315×3
315×3
315×6

GHRs (1/2 foot position):
×12-8

Rope Face Pulls (two ropes, dropset):
60-50-40-30-20×25

Rope Strict Straight-arm Lat Pushdowns:
110×20-12-8

Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5

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

Duration: 45 minutes

1/13 – Press – 3’s

8/10. Pressing was fine.

Strict Military Press (training max: 310):
45×20
45×20
75×12
105×10
135×8
165×5
220×3
250×3
280×3

Strict Military Press off Pins (bar starting at nose-level, each rep from a stop off the pins):
195×3
195×3
195×3
195×3

Standing Arnold Press (dropset):
65-55-45×12

Strict Laterals (dropset):
30-25-20×25

Rear Delt Flye Machine (dropset, slow negatives):
90-80-70-60-50-40-30-20×10

Preacher Curls (short rests, slow negatives):
65×10-10-10

DB Forearm Curls:
20×20
20×20
20×20

Reverse DB Forearm Curls:
10×30
10×20
10×30

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

Duration: 55 minutes

1/10 – Squat – 5’s

10/10. Great session. Moving zerchers into the ‘main squat movement’ slot for a while, and doing high-bar atg squats for speed work. Felt tremendous.

ATG Zercher Squats:
135×10
225×5
315×5
355×5
405×5

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

Shrugs:
315×10
405×10
495×10
585×10
495×10
405×10
315×10

Rope Face Pulls (two ropes):
50×15-15-15-15-15

Wide Neutral-grip Pulldown (leaning way back):
150×10
150×10
150×10
150×10

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

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

Duration: 60 minutes

1/9 – Chest/Tris

10/10. DB bench felt really nice today.

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
130×12

Incline DB Bench:
40×15-15-15-15-15

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

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):
10×40
10×25
10×15-5×25

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

Duration: 50 minutes

1/8 – Arms

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

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

Cable Curls:
60×20
60×20
60×20 (narrow grip)
40×30 (reverse grip)

Rope Pushdown:
60×20
60×20
60×20
60×30

Underhand Pushdown:
60×20
60×20
60×20
60×30

Duration: 15 minutes