9/10. Good conventionals.
Conventional Deadlift (reps deloaded):
135×5
135×5
225×5
315×5
405×2
495×1
585×1
635×1
585×1
495×3
GHRs:
red band ×20-9-6
Wide-grip Pulldowns (neutral grip):
250×16-4-5
Seated Cable Row:
250×11-7-7
Hammer Chins:
bw ×12-5-5
Straight-arm Lat Pushdowns (old single pulley pulldown station):
100×10-6-6
Abs:
×25×3
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 40 minutes
10/10. Two weeks since my last overhead session – felt damn good. Crazy strong reps today.
Strict Military Press (training max: 280):
45×20
45×20
75×10
95×10
115×8
135×5
155×5
190×5
215×5
240×14 (PR)
Seated Strict Military Press (legs forward, no back support):
175×11-3-2
Strict L-Laterals:
50×18-6-6
Rear Delt Flye Machine:
130×15-6-5
BB Curls:
100×17-9-6
Preacher Curls:
80×16-7-5
Plate Hammer Curls (holding db by the ends):
50×31
OH Cable Curls:
23×27
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes
9/10. Solid squats. I have never gone heavy on SSB squats before so decided to give that a go tonight. However, as I was finishing 480 I realized that I had no way of dumping it should I miss a heavier attempt, so I called it good at that weight. Definitely had another 50-75 more in the tank.
SSB Squats:
160×10
250×5
340×3
430×1
480×1 (PR)
430×3 (paused, PR)
Lying Hamstring Curl:
70×15-15-15
DB Shrugs:
75×50
Extra CG Pulldown:
120×15-15-15
Cable Face Pulls:
60×25-25-25
Seated Bicep Curl Machine:
50×25-25-25
Abs:
×20×6
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 45 minutes
10/10. Great ME floor presses. Moved my grip in a full hand-width each side and it felt solid (ring finger on outer rings)
Floor Press:
135×10
165×10
195×5
235×1
285×1
315×1
345×1
365×1
380×1 (PR)
335×3 (PR)
235×20
CG Bench Press:
140×15-15-15
Flat DB Squeeze Press:
50×15-15-15
Flat DB Flyes:
30×25
Cable Crossovers:
60×15-15-15
Pushdowns:
50×25-25-25
OH Rope Extensions:
30×25-25-25
Dips:
×20
Bench Dips:
×25
Band Pull-Aparts:
red×25
red×25
red×25
red×25
Duration: 45 minutes
9/10. Conventionals feeling good today. Easy rest-paused assistance.
Conventional Deadlift (reps deloaded):
135×10
225×5
315×5
405×2
495×1
585×1
615×2
615×1
GHRs:
×10-10-10
Seated Cable Row (pulling to chest):
120×15-15-15
Rope Lat Pushdowns:
70×20-20-20
Hammer Chins:
×10-10-10
Wide-grip Pulldowns (neutral grip):
120×15-15-15
Abs:
×10×3
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 40 minutes
9/10. Good pressing despite having food poisoning. Deloading this week so all rest pause work is lighter and not to failure, but still maintaining 10-15 ‘breath’ rests between rest-paused sets.
Strict Military Press:
45×30
95×10
115×10
135×5
185×1
235×1
260×1
290×3 (push press, PR)
Seated Strict Military Press (legs forward, no back support):
135×15-15-15
Strict L-Laterals:
25×15-15-15
Rear Delt Flye Machine:
70×20-20-20
BB Curls:
65×20-20-20
Preacher Curls:
35×20-20-20
Plate Hammer Curls:
25×50
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 40 minutes
5/10. No energy, burnt out. Squats were OK, but core was shot.
Wide-stance Squats (low-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×2
545×1
Lying Hamstring Curl:
150×12-4-4
Shrugs (wide-grip):
225×50
Extra CG Pulldown:
250×16-6-5
Cable Face Pulls:
130×45-20-22
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 40 minutes
8/10. Pressing was so-so. Shoulder and elbow are tired/complaining a bit. Looking forward to deloading and some time off coming up.
Floor Presses (training max: 335):
135×10
135×10
155×10
175×10
185×5
205×5
255×5
285×3
320×1
340×2
240×12
CG Bench Press:
280×4-3-2
Flat DB Squeeze Press:
100×12-4-4 (PR)
Flat DB Flyes:
60×22
Cable Crossovers:
120×16-8-7
Pushdowns:
100×50-60×100-75
OH BB Extensions:
45×50
Dips:
×15-11-10
Bench Dips:
×35
Band Pull-Aparts:
red×25
red×25
red×25
red×25
Duration: 65 minutes
9/10. Solid deads. Done with the extra-wide sumos I’ve been doing the last few months. Last set I pulled with my regular narrower sumo stance and it was cake. Back assistance was rough – forearms still fried from the ninja course.
Deadlift (reps deloaded):
135×10
225×5
315×5
405×3
495×1
585×1
635×1
585×1
585×3
GHRs:
purple+red band ×9-4-4 (PR)
Seated Cable Row (pulling to chest):
250×10-7-4
Straight-arm Lat Pushdowns:
200×16-8-5
Hammer Chins:
×10-5-5
Wide-grip Pulldowns (neutral grip):
250×8-4-4
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes
9/10. Good pressing despite forearms being fried from playing on a ninja warrior course this past weekend.
Strict Military Press (training max: 275):
45×30
85×10
105×10
125×8
145×5
165×5
210×5
235×3
260×3 (PR)
290×2 (push press)
Seated Strict Military Press (legs forward, no back support):
175×8-4-2
Strict L-Laterals:
50×15-8-5
Rear Delt Flye Machine:
140×12-7-7
BB Curls:
100×21-7-6
Preacher Curls:
80×18-6-4
Plate Hammer Curls:
45×50
OH Cable Curls:
23×25
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes