11/16 – ATG Squat – 5’s

8/10. Squats were super sluggish. Hard, but easy. Really love the new GHR station.

ATG Squats (high-bar):
45×10
135×5
225×5
295×5
335×5
385×5

Seated Leg Extension:
325×10
325×10
325×10
325×10
325×10

GHR:
×12
×12
+red band×10
+red band×10
+red band×10

BB Shrugs:
225×8
315×8
405×8
495×8
545×8
585×8
495×8
405×8
315×8
225×8

Wide-grip Seated Cable Rows (overhand grip, pulling to chest):
150×10
150×10
150×10
150×10
150×10

CG Pulldown:
250×8
250×8
250×8
250×8
250×8

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Abs:
×10×6

Duration: 55 minutes

11/15 – Floor Press – 5’s

10/10. Pressing felt great today. Had to reign things in to keep myself from going overboard with volume.

Floor Presses (training max: 320):
135×10
135×10
185×5
210×5
240×5
270×10
225×15

CG Bench Press:
135×10
170×8
190×8
210×8
230×10

Flat DB Squeeze Press:
60×10
70×10
80×10
85×10
60×10

Flat DB Flyes:
50×10
50×10
50×10
50×10
50×10

Cable Crossovers:
50×10
70×10
90×10
110×10
130×15 (PR)

Rope Pushdowns:
60×20
60×20
60×20

OH Rope Extensions:
60×12
60×12
60×12

Single-arm Underhand Pushdowns:
20×12
20×12
20×12

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25

Abs:
×25×6

Duration: 48 minutes

301-338-8731

8/10. Deads were slow/sluggish, but mostly due to doing GHRs beforehand.

GHRs:
×12
×12
×12
×12
×12

Conventional Deadlift (reps deloaded):
135×5
225×3
385×5
435×5
495×6

Seated Single-leg Leg Curls:
60×10(r) 60×10(l)
80×10(r) 80×10(l)
100×10(r) 100×10(l)
120×10(r) 120×10(l)

Wide-grip Pulldowns (neutral grip):
170×10
170×10
170×10
200×10
200×10

Hammer Chins:
bw ×10
bw ×10
bw ×15

Straight-arm Rope  Lat Pushdowns:
70×12
80×12
90×12
100×12
110×12

Seated Cable Row:
150×10
150×10
150×10
150×10
150×10

Abs:
×25×6

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 50 minutes

985-536-8782

10/10. Killed it. Real easy strict overheads (knees locked).

Strict Military Press (training max: 260):
45×20
70×10
90×8
110×8
130×6
170×5
195×5
220×10

Seated Strict Military Press (legs forward, no back support):
145×10
145×10
145×8

Strict L-Laterals:
45×12
45×12
45×12

Strict Laterals (elbows locked):
20×12
20×12
20×12

Rear Delt Flye Machine:
70×12
70×12
70×12

BB Curls (elbows forward):
65×12
65×12
65×12
65×12

Preacher Curls:
45×12
45×12
45×12
45×12

Plate Hammer Curls:
45×12
45×12
45×12
45×12

OH Cable Curls:
20×12
20×12
20×12
20×12

Band Pull-Aparts:
purple ×25
purple ×25
red ×10
red ×10

Abs:
×25×6

Duration: 50 minutes

popeler

9/10. Squats getting easier. Low energy.

Seated Leg Extension:
110×10
130×10
150×10
170×10
190×10
325×10
325×10
325×10
325×10
325×10

ATG Squats (high-bar):
135×5
225×5
315×3
405×1
455×1
500×1

Zombie ATG Squats:
225×3
245×3
265×3

Lying Leg Curls:
100×5
112×5
125×5
137×5
150×8

Wide-grip BB Shrugs:
225×10
315×10
405×10
405×10
405×10

Wide-grip Seated Cable Rows (overhand grip):
250×6
250×6
250×8 (PR)

CG Pulldown:
250×6
250×6
250×8

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Ab Work
×6

Duration: 60 minutes

11/8 – Floor Press – 5/3/1

10/10. Presses feeling solid. Easy.

Floor Press (training max: 315):
135×10
185×5
235×5
270×3
300×3
320×3
340×1
225×12

CG Bench Press:
135×10
185×4
205×4
225×4
245×6

Flat DB Squeeze Press:
65×6
75×6
85×4
95×4
95×6

Flat DB Flyes:
60×6
60×6
60×6
60×6
60×6

Cable Crossovers:
60×6
80×6
100×6
120×6
150×6 (PR)

V-bar Pushdowns:
60×12
60×12
60×12

Pushdowns:
70×12
70×12
70×12
70×12
70×12

Underhand Pushdowns:
70×20
70×20
70×20

Ab Work:
×25×6

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Duration: 50 minutes

2407254523

10/10. Pushing deads harder, 585 felt smooth, relatively easy. No hamstring issues.

Conventional Deadlift:
135×5
135×5
225×3
315×3
405×2
495×1
545×1
585×2

Seated Single-leg Leg Curls:
50×12(r) 50×12(l)
70×12(r) 70×12(l)
90×10(r) 90×10(l)
110×8(r) 110×8(l)
130×6(r) 130×6(l)
150×4(r) 150×4(l)

45-degree Hypers:
+25×12
+55×12
+55×12
+55×12
+55×12

Wide-grip Pulldowns (neutral grip):
200×6
230×6
230×6
230×6
230×6

Hammer Chins:
bw ×10
bw ×10
bw ×15

Straight-arm Rope  Lat Pushdowns:
70×10
90×10
110×10
130×10
150×10 (PR)

Seated Cable Row:
200×6
250×6
250×6
250×6
250×6

Ab Work:
×12×6

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 50 minutes

11/5 – Press – 5/3/1

10/10. Probably the  best strict effort I’ve done on overheads.

Strict Military Press (training max: 255):
45×20
70×10
90×5
110×5
130×5
150×5
170×5
190×5
215×3
240×5

Push Press:
260×1
280×1
300×1

Seated Strict Military Press (legs relaxed out front, no back support):
155×3
175×3
195×3

Strict L-Laterals:
55×6
55×6
60×6

Rear Delt Flye Machine:
150×6
120×6
100×6

BB Curls (elbows forward):
85×8
85×8
85×8
85×8
85×8

Plate Hammer Curls:
45×10
45×10
45×10
45×12
45×20

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Ab Work:
×25×6

Duration: 45 minutes

(940) 691-7949

10/10. Pushed squats more today. 500 was slow and weak, but it went up smoothly enough.

Seated Leg Extension:
110×10
130×10
150×10
170×10
190×10
210×10
230×10
250×10
270×10
325×12

ATG Squats (high-bar):
135×5
225×5
315×3
405×1
455×1
500×1

Lying Leg Curls:
100×5
112×5
125×5
137×5
150×5

BB Shrugs:
225×8
315×8
405×8
495×8
495×8
495×8
405×8
315×8
225×8

Wide-grip Seated Cable Rows (overhand grip):
250×6
250×6
250×6

CG Pulldown:
250×6
250×6
250×8

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Ab Work

Duration: 60 minutes

(440) 589-5235

9/10.

Floor Press (training max: 315):
135×10
185×10
225×3
250×3
285×5
225×10

CG Bench Press:
135×10
175×6
195×6
215×6
235×6
195×10

Flat DB Squeeze Press:
60×6
70×6
80×6
90×6
90×6

Flat DB Flyes:
50×8
50×8
50×8
50×8
50×8

Cable Crossovers:
50×8
60×8
70×8
80×8
90×8
100×8
110×8
120×8
130×8
140×8 (PR)

Rope Pushdowns:
60×20
60×20
60×20

OH Rope Extensions:
60×12
60×12
60×12

Underhand Pushdowns:
70×20
70×20
70×20

Band Pull-Aparts:
purple ×25
purple ×25
purple ×10
purple ×10

Duration: 60 minutes