David Sickmiller's Blog

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 6@80kg, 5@95kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@14kg (each side), 9, 8 (3-min rests)

• Palloff press (2-min rests): 15@25kg, 15, 15
• 1 drop set of assisted pull-ups, neutral grip

Time: 69 minutes

Weight: 74.5kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@100kg, 5, 6 (3-min rests between work sets)
• Dumbbell chest press, slow negative: 11@18kg (each side), 10, 9, 8 (3-min rests)
• Incline bench situps: 8@15kg, 8, 8 (3-min rests)

Time: 53 minutes

Weight: 73.8kg

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 6@80kg, 5@95kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@14kg (each side), 7, 6 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip

Time: 41 minutes

Weight: 73.5kg

Notes: Did seven unassisted pullups reps, which is a PR. Felt weak at end, so skipped planned situps.

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@100kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press, slow negative: 11@18kg (each side), 10, 9, 8 (3-min rests)
• Ab crunch machine (seat height 4): 12@30, 8@27.5kg, 8@25kg (3-min rests)

Time: 52 minutes

Weight: 74.4kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@90kg, 5, 8 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@14kg (each side), 9, 4 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip

• Incline bench weighted situps, holding weight against chest: 8@15kg, 7, 6 (3-min rests)

Time: 55 minutes

Weight: 74.1kg

• 5 min row machine
• 1 drop set of assisted pull-ups, neutral grip
• Palloff press (2-min rests): 10@25kg, 12, 15

Time: 29 minutes

Weight: 74.8kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@100kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press, slow negative: 10@18kg (each side), 9, 8, 9 (3-min rests)
• Ab crunch machine (seat height 4): 12@27.5kg, 12@25kg, 12@22.5kg (3-min rests)

Time: 53 minutes

Weight: 75.2kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@12kg (each side), 9, 8 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip

Time: 39 minutes

Weight: 74.6kg

• 5 min row machine
• Leg press (6 holes showing) : 12@34kg, 12@43kg, 12@52kg, 12@61kg, 12@70kg, 12, 12
• Dumbbell shoulder press (seated): 9@14kg (each side), 8, 7 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip

• Ab crunch machine (seat height 4): 8@27.5kg, 8@25kg, 8@22.5kg (3-min rests)

Time: 50 minutes

Weight: 74.1kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@95kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press, slow negative: 9@18kg (each side), 8, 7, 10 (3-min rests)
• Ab crunch machine (seat height 4): 12@27.5kg, 10@25kg, 8@22.5kg (3-min rests)

Time: 53 minutes

Weight: 75.0kg