Second push day of the week:
BB bench: 175x8x4@7-10. 3 minutes rest. For my last warmup set I did a single at 205, about RPE 7. Apparently there’s some research showing that heavy singles help improve performance on your working sets. heavy singles
Arnold press: 32.5 (each) x12x1@7; 32.5x10x3@7.5-8. 3 minutes rest.
Incline BB bench: 120x10x3@6-7. 2 minutes rest.
One arm cable lateral raise: 15x12x3@7. 90 seconds rest.
Skull crusher with EZ bar: 65x10x3@7. 2 minutes rest,
Triceps push down: 45x15x1@7.5; 45x13x2@8. 90 seconds rest.
Cable crunch: 80x12x3@6. One minute rest
Second pull day of the week:
Weighted chin up: 25x2x1@7 (trying the heavy single/double strategy I mentioned in my last post): 10x9x1@7.5; 10x8x3@8-9. 3 minutes rest.
Lat prayer: 65x12x4@7-8. 2 minutes rest.
Incline DB row: 50 (each) x10x4@7. 2 minutes rest.
BB shrug: 175x10x3@7. 90 seconds rest.
EZ bar curl: 65x10x3@7. 90 seconds rest.
DB preacher curl: 27.5x12x3@7. 90 seconds rest.
Decline reverse crunch: 12x3@7-7.5. One minute rest.
Second leg day today:
Front squat: 140x3x5@6. 3 minutes rest.
Leg press: 300x8x4@6. 2 minutes rest.
Walking lunge with 20-lb DBs: 12x3. 2 minutes rest.
Cable leg extension: 75x10x3@6. 2 minutes rest.
Nordic curl: 7x1@8.5 unassisted, almost full ROM; 6x2@8.5, band assisted. 2 minutes rest.
Single leg DB calf raise: 32.5x12x3@7. One minute rest.
First push day of the week:
BB bench: 195x3x5@7,5-8. 3 minutes rest.
Overhead press: 100x8x3@7-8; 100x7x1@8.5. 2 minutes rest.
Incline DB bench: 57.5 (each) x10x2@8; 57.5x8x2@8.5. 2 minutes rest.
DB lateral raise: 22.5 (each) x14x1@7.5; 22.5x13x2@7.5-8.5. 90 seconds rest.
Weighted dip: 10x11x1@7; 10x10x2@7. 2 minutes rest.
Overhead cable triceps extension: 30x13x3@6.5-7. 90 seconds rest.
Cable crunch: 80x12x3@6. One minute rest.
First pull day of the week, doing heavy singles before my working sets on deadlifts and pull ups:
Deadlift: 275x1x1@no sweat; 250x5x5@5ish. 3 minutes rest.
Weighted pull up: 25x1x1@7; 5x8x4@7.5-9. 3 minutes rest.
BB row: 130x8x4@7. 2 minutes rest.
Neutral-grip lat pulldown: 130x12x1@7; 130x10x3@7. 2 minutes rest.
BB curl: 67.5x11x1@7; 67.5x10x2@7-8.5. 90 seconds rest.
Hammer curl: 30 (each) x12x3@7.5-9.5. 90 seconds rest.
Decline reverse crunch: 12x2@7-7.5; 10x1@8. One minute rest.
I weigh 180 first thing in the morning; waist 31 inches. Height holding steady at 6 feet. Guessing my body fat is somewhere between 10 and 13 percent, based on my who-knows-how-accurate digital scale and my appearance in the mirror.
First leg day of the week:
Low-bar squat, no belt: 230x1x1@7; 205x5x5@6. 3 minutes rest.
Leg press: 300x10x4@6. 2 minutes rest.
Snatch-grip RDL with straps: 160x10x4@6. 2 minutes rest.
DB Bulgarian split squat: 20 (each) x8x3@7. 2 minutes rest.
Calf raise on leg press: 200x20x4@6-7.