Monday 1/3/22 Bench
Rotator Cuffs
Bench Press(por grip)
45x12, 2 sets
95x8
135x5
185x3
205x6, 2 sets(last 2 reps paused on both sets)
185x8 last 2 reps paused
Rack Lockouts
225x2x2
Incline Barbell Press
135x3x8
Wide-Grip Pulldowns(plate loaded)
90x12
100x12
120x12
Seated Ez-Bar Curls
70x3x10
Tuesday 1/4/22 Deadlifts
Seated Trap-Bar Deadlifts
77x5
127x5
147x5
167x5, 5 sets
That was it. My back was hurting a little and it did not enjoy lifting today. So I stopped here
Wednesday 1/5/22 Speed Bench
Rotator Cuffs
Speed Bench Press(vs Dbl Mini’s)
45x12, sets
45x5 added bands here
95x5
115x5
135x3, 10 sets
Flat DB Press(paused)
70x4x8
Seated Overhead DB Triceps Exts
60x4x10
Light-Band Triceps Pushdowns
150 reps
Mini-Band Pull-Aparts
100 reps
Friday 1/7/22 Accessory
Wide-Grip Pulldowns
90x2x12(warm up)
120x8
130x8
140x6
150x4, by this time I was getting lifted up from my chair
Front/Side DB Raises
15x8x10
Seated Cable Rows
70x12(warm up)
105x2x10
120x2x10
130x10
Face Pulls
35x10x10
Monday 1/10/22 Bench
Rotator Cuffs
Bench Press
45x20, 3 sets(close/medium/wide grips)
95x10
135x8
185x3
225x2
245x2
265x1
195x2, 5 sets
Light-Band Pushdowns
150 reps
Mini-Band Pull Aparts
100 reps
Wednesday 1/12/22 Back
Seated Cable Rows
70x10
80x10
90x10
100x10
120x10
130x8
140x8
Wide-Grip Pulldowns
100x10
110x10
120x10
130x8
140x6, was getting lifted out of my chair
110x5x10
Chest-Supported DB Rows
60x6x10
Front/Side DB Raises
10x3x10
Hammer Preachers Curls(w/triceps bar)
45x4x10
All cable movements were plate loaded
Monday 1/17/22 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x3, 2 sets
225x2
That was it, felt like crap and weak feeling
Wednesday 1/19/22 Speed Bench
Speed Bench Press
45x12, 2 sets
95x3, 2 sets
135x3, 9 sets
Comp/POR/ Thumb from smooth grips
Flat DB Press
50x2x20
Chest-Supported DB Rows(on Incline)
50x12
55x12
60x12
65x12
Mini Band Pull-Aparts
100 reps
Axel Bar Preacher Curls
40x3x15
Overhead Triceps-Bar Extensions
55x3x15
Friday 1/21/22 Close-Grip Bench
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x4
205x6, last 2 reps paused
210x6, last 2 reps paused
185x8, last 2 reps paused
Seated Shoulder Press
45x5
95x5
105x5
115x5
135x5
155x5
Front/Side DB Raises
12x3x12
Face Pulls(on lat-pull)
70x20
80x20
90x20