David Sickmiller's Blog

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@16kg (each side),7, 8@12kg (3-min rests)
• Pallof presses (each side): 12@5, 12@6, 2-min wait, 12@6, 2-min wait, 12

Time: 42 minutes

Weight: 74.0kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@95kg, 5, 8 (3-min rests between work sets)
• Dumbbell chest press: 11@20kg, 10, 6, 7@16kg (3-min rests)
• Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
• 5ish neutral grip pull ups

Time: 51 minutes

Weight: 73.7kg (evening)

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 8 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@16kg (each side), 9, 9@14kg (3-min rests)
• Pallof presses (each side): 12@5, 12@6, 2-min wait, 12@6, 2-min wait, 12

Time: 36 minutes

Weight: 73.7kg (evening)

Notes: knee pain during squats. It was only a slight pain, but it’s very unusual for me to have any such pain, so I kept the sets and weight down instead of going up to 85kg as planned.

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@95kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 11@20kg, 9, 6, 7@18kg (3-min rests)
• Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
• 6ish neutral grip pull ups

Time: 54 minutes

Weight: 73.7kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@16kg (each side), 6, 8@12 (3-min rests)
• Pallof presses (each side): 12@5, 12@6, 2-min wait, 12@6, 2-min wait, 12
• 7ish neutral-grip pullups

Time: 41 minutes

Weight: 74.0kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@95kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 10@20kg, 9, 7, 7@18kg (3-min rests)
• Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
• 5 neutral grip pull ups

Weight: 74.7kg (evening)

Time: 53 minutes

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@16kg (each side), 6, 8@12 (3-min rests)
• Pallof presses (each side): 12@4, 12@5, 2-min wait, 12@6, 2-min wait, 12

Time: 42 minutes

Weight: 75.1kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5, 7 (3-min rests between work sets)
• Dumbbell chest press: 10@20kg, 9, 7 (3-min rests)
• Cable kneeling crunches (bullhorn handle): 12@13, 12, 12ish (3-min rests)
• 5 neutral grip pull ups

Weight: 75.0kg (morning)

Time: 48 minutes

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 7 (3-min rests between work sets)
• Dumbbell shoulder press (seated, fixed reclining bench): 9@16kg (each side), 8, 7 (3-min rests)
• Decline bench situps: 12@14kg, 12, 8 (3-min rests)
• Pull ups, neutral grip: 7

Time: 44 mins

Weight: 74.4 kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 10@20kg, 9, 8 (3-min rests)
• Cable kneeling crunches (bullhorn handle): 12@13, 12, 12ish (3-min rests)

Time: 46 min

Weight: 75.9kg