Tuesday 10/21/25 Accessory
Stiff-Arm Pulldowns
20x2x15
30x3x15
One-Arm Cable Rows
80x3x15
One-Arm Dumbbell Curls
20x3x15
That was it. Not the biggest or heaviest session ever, but it beats not doing anything at all
2 Likes
Thursday 10/23/25 Speed Bench(WK 4)
Rotator Cuffs
Swiss-Bar Speed Bench Press
45x12, 3 sets
45x5, 2 sets, added Dbl Mini’s on each side
45x5, added 30lbs of chains on each side
65x3, 9 sets
Alternated Wide, Medium, & Close grips on each set
Flat DB Press
60x2x10, had to stop these because my right shoulder couldn’t take it
One-Arm Reverse Grip Pushdowns
35x3x20
Mini Band Pull-Aparts
2 sets of 50 reps
That was it. My right shoulder is still hurting me. It will feel fine on some days, and hurts the next day. I’m thinking of putting rear delts back on my back day.
2 Likes
Sunday 10/26/25 Bench(WK 5)
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
155x3
185x1
225x1, 2 sets(paused)
Close-Grip 1 Board Press
225x5
225x5, did this set with a reverse grip to test the shoulder
Flat DB Press
50x2x20 shoulder was bothering me so I didn’t go heavy with the dumbbell press
One-Arm Rope Triceps Pushdowns
30x3x20
Broomstick Shoulder Dislocations
3 sets
That was it. All bench press sets felt extremely easy, but my shoulder started acting up again. I forgot about the shoulder dislocation stretches. I haven’t done them in years and they felt really good. I didn’t do any direct Delt work
2 Likes
Tuesday 10/28/25 Accessory(WK 5)
Titan Machine Rows(Wide-Grip)
90x2x15
110x15
130x15
140x3x12
Straight-Arm Pulldowns
30x15
40x3x15
V-Bar Pulldowns
90x15
110x15
140x3x12
Wide-Grip Shrugdowns
90x15
120x3x15
Ez-Bar Preacher Curls
60x3x15
20x2x15(One-Arm DB)
Forearm work with my Gripzilla Dynamo & Tornado
2 Likes
Thursday 10/30/25 Speed Bench(WK 5)
Rotator Cuffs
Speed Swiss-Bar Bench Press
45x12, 3 sets
45x5, added Dbl Mini’s on each side
45x5, added 30lbs Chains on each side
70x3x3
80x3x3
90x3x3
Switched between wide, medium, & close grips on each set
Flat DB Press
50x20
60x20
One-Arm Overhead DB Extensions
25x3x15
Titan Machine Rows(Neutral-Grip)
90x2x15
110x3x15
That was it. Everything felt ok today. Pretty sore from my training this week
2 Likes
Sunday 11/2/25 Bench(WK 6)
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x1
240x1 this was my target single, & a 5lbs PR!!
250x1 this was my projected max for this training cycle & a 15lbs PR overall for the Swiss bar
Close-Grip 1 Board Press
205x5
215x5
225x5
Flat DB Press
90x6
100x3 got off groove
100x4, BURNT!!
Triceps Pushdowns
40x20
45x20
50x20
20x2x12 one-armed
That was it. Hit some PR’s today on the Swiss bar, so I’m pretty happy about that. My right shoulder is still hurting me. Next week will be a total deload, so hopefully it’ll be good to go
3 Likes
Back to back!?!
Congrats, my man—great work!
1 Like
Thank you!!
1 Like
Tuesday 11/4/25 Accessory(WK 6)
V-Bar Pulldowns(Mag grip)
90x2x15
140x15
150x15
160x9
One-Arm Cable Rows
50x15
70x15
90x15
110x3x15
Stiff-Arm Pulldowns
30x3x15
One-Arm Dumbbell Curls
25x3x12
That was it. It’s going to take awhile for my body to get used to this new time change. I didn’t get in any trap & neck work tonight
3 Likes