July 11, 2025
Week 7
Shaf Shoulder
BB Press 83k x 5 x 5r
Low Incline DB Bench 90e x 3 x 8r - let them sink
Low Row 145k x 8/6/6
Poliquin Tricep Pushdowns 70 x 12/11/9 - new exercise. Smokes the triceps.
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Friday, July 11, 2025
Thursday, July 10, 2025
W7 Dead’s
July 10, 2025
Week 7
Hip Belt Squat 220 x 5 x 5r - feel like these are getting into the ~80% range now. Drop to triples next time.
Paused Deadlift 470 x 3 x 3r
Neutral Pulldowns 90k x 3 x 10r - repeat
Do the rest tomorrow. Tired.
Seated Alt DB Curl
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Tuesday, July 8, 2025
W7 Bench
July 8, 2025
Week 7. Regulating my bp this past couple of months and I've sure been feeling it the past week. Need to get acclimated. Ammonia for a quick pick up is handy.
Shaf Shoulder
BB Press 97k x 3 x 1r
CG Bench Press 117.5k x 3 x 5r
T-Bar Row 115 x 3 x 6r
OH Rope Extensions 55 x 3 x 8r
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Saturday, July 5, 2025
W6 Press
July 5, 2025
Week 6
Shaf Shoulder
BB Press 81k x 5 x 5r
Dip +45(314) x 3 x 5r
Low Row 130k x 3 x 8r
Cable Tricep Pushdowns 55k x 9/8/8
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Tuesday, July 1, 2025
W6 Squat
July 1, 2025
Week 6. Happy Canada Day! Sweaty!
Blitz Bike Warm-up x 5:00/35 cal
SSB Box Squat 177k x 6 x 3r
SLDL 355 x 2 x 8r
Neutral Pulldown 80k x 3 x 12r
Nautilus Curl 140 x 8/6/6
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Monday, June 30, 2025
W6 Bench
June 30, 2025
Week 6
Shaf Shoulder
BB Press 77k x 5 x 3r
CG Bench Press 122k x 3 x 3r
T-Bar Row 110 x 3 x 8r
OH Rope Extensions 50 x 3 x 10r
First and last press sets recorded.
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Thursday, June 26, 2025
W5 Dead’s
June 25, 2024
Week 5
Hip Belt Squat 210 x 5 x 5r
Paused Deadlift 440 x nope. Low back was getting little tweaks so I terminated and added GHR's.
GHR x BW (268#) x 3 x 10r
Standing Cable Pullover 40K x 12/12/10
Nautilus Curl 140 x meh. Not today
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Tuesday, June 24, 2025
W5 Bench
June 24, 2025
Week 5
Shaf Shoulder
BB Press 95k x 3 x 1r
CG Bench Press 117.5k x 4 x 4r
T-Bar Row 110 x 3 x 7r
OH Rope Extensions 50 x 9/8/8
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Friday, June 20, 2025
W4 Press
June 20, 2025
Week 4
Shaf Shoulder
BB Press 77k x 5 x 5r
Dip 270 + 1 chain x 10/8/8
Low Row 120k x 3 x 8r
Cable Tricep Pushdowns 50k x 12/10/10 - new V grip
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Thursday, June 19, 2025
W4 Squat
June 19, 2025
Week 4. First time with the new pulldown bar so a bit of finding the working weight. The stretch is tweaky on my left shoulder. I was hoping this bar would help…
Blitz Bike Warm-up
SSB Box Squat 166.5k x 6 x 3r
SLDL 345 x 2 x 8r
Neutral Pulldown 75k x 3 x 12r
Nautilus Curl 140 x 7/6/6
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