Rich's training log

5/28/2026
One-arm row: 70x5, 125x8x2
Neutral grip lat pulldowns: 121x30, 121x20
Cable reverse shrugs: 187x30, 187x24
Standing straight arm lat pulldown: 55x30x2
Cable face pulls, high pulley: 98x30, 88x30
Hammer curls: 40x30
Bike ride: 15.3 miles

5/29/2026
SSB squats: 150x5, 240x5, 360x4x2, 360x3
SSB good mornings: 240x10, 290x10, 330x6 (reps PR), 350x1 (PR)
Leg press: 450x10, 540x7
Hanging leg raises: BWx10, BWx12
DB side bends: 50x20

5/30/2026
Bench press: 95x10, 135x5, 165x5x3, 115x32
Slingshot bench press: 165x10, 185x5, 205x1
Dips: BWx32, BWx27
Rope pushdowns: 88x6, 94x6, 99x6
DB front raise: 50x8
Bike ride: 15.5 miles

5/31/2026
Walk 3.5 miles

6/1/2026
Pendlay row: 135x5, 245x3x4
Shrugs: 585x30, 675x20
Close grip pull-ups: BWx8x2
Cable reverse shrugs: 258x8x2
Standing straight arm lat pulldown: 93x6x2
Cable face pulls: 165x6, 142x6
Hammer curls: 80x6
Deltoid raise machine: 110x6

6/2/2026
DL: 135x5, 225x5, 315x3, 385x5, 425x1
RDL to floor: 225x5, 315x3, 385x4, 425x1
Hammer Strength hip thrust: 180x12x2

6/5/2026
Close grip bench press: 95x10, 135x5, 165x5x3, 125x25
Slingshot close grip bench press: 165x10, 185x5, 205x1
Dips: BWx35, BWx30
Rope pushdowns: 72x30, 72x20
DB front raise: 35x20

6/6/2026
One-arm row: 70x5, 125x10x3
Seated cable rows: 142x25, 142x20
Neutral grip lat pulldowns: 126x22, 126x20
Cable reverse shrugs: 209x20, 209x15
Standing straight arm lat pulldown: 66x20x2
Cable face pulls, high pulley: 88x20x2
Hammer curls: 40x20

6/7/2026
SSB squats: 150x5, 240x5, 310x10x2
SSB good mornings: 240x5, 330x7 (reps PR), 330x5
Leg press: 450x10, 540x8
Incline bench sit ups: BWx30, BWx20
DB side bends: 50x20

6/8/2026
Bike ride: 15.8 miles

6/9/2026
Bench press: 95x5, 145x12x3, 125x28
Slingshot bench press: 165x12, 185x6, 205x1
Dips: BWx38, BWx30
Rope pushdowns: 80x8x2
DB front raise: 50x8

6/10/2026
Pendlay row: 135x5, 205x10, 205x8
Shrugs: 585x30, 675x20
Close grip pull-ups: BWx8x2
Cable reverse shrugs: 258x8x2
Standing straight arm lat pulldown: 93x8x2
Cable face pulls: 142x8x4
Hammer curls: 80x6
Farmer’s walk: 50x1 set
Bike ride: 12.8 miles

6/12/2026
RDL to floor: 135x5, 225x5, 315x3, 385x6 (tied reps PR), 425x3 (tied PR triple)
Deficit RDL to floor: 225x5, 315x7 (reps PR), 385x3 (tied PR triple)
Hammer Strength hip thrust: 180x12, 205x6

6/13/2026
Close grip bench press: 95x5, 145x12x3, 125x30
Slingshot close grip bench press: 185x7, 195x4, 205x2
Dips: BWx40, BWx34
Rope pushdowns: 72x30, 61x15
DB front raise: 30x20
Incline bench sit ups: BWx30, BWx20
DB side bends: 50x20
Farmer’s walk: 50x1 set

6/16/2026
One-arm row: 50x10x3
Seated cable rows: 48x10, 98x10x2
Close grip pull-ups: BWx5
Cable reverse shrugs: 2 sets of 10, 1 set of 8
Standing straight arm lat pulldown: 3 sets of 10
Cable face pulls, high pulley: 3 sets of 10
Hammer curls: 35x10x2
Back extension machine: 2 sets of 10

Deload week

6/19/2026
Smith machine RDL to floor on Bosu: 135x5, 225x5x3, 275x1
Smith machine RDL to mid-shin: 275x2, 225x10x2
DB RDL to floor: 50x10x2

Deload week

6/22/2026
Close grip bench press: 95x5, 155x6, 13514x2, 115x25
Slingshot close grip bench press: 175x7, 185x3
Dips: BWx15

6/23/2026
One-arm row: 70x5, 120x12x2
Lat pulldown machine: set of 30
Neutral grip lat pulldowns: 121x25
Cable reverse shrugs: 187x30, 187x22
Standing straight arm lat pulldown: 55x30x2
Cable face pulls, high pulley: 88x22, 77x20
DB front raise: 20x10
Hammer curls: 20x30

6/23/2026
One-arm row: 70x5, 120x12x2
Lat pulldown machine: set of 30
Neutral grip lat pulldowns: 121x25
Cable reverse shrugs: 187x30, 187x22
Standing straight arm lat pulldown: 55x30x2
Cable face pulls, high pulley: 88x22, 77x20
DB front raise: 20x10
Hammer curls: 20x30

6/24/2026
SSB squats (#3/#12): 150x5, 240x5, 330x8x2
SSB good mornings: 240x5, 330x5x2
Pin-pause SSB good mornings: 150x5, 240x5, 290x3

6/25/2026
Bike ride: 12.8 miles

6/26/2026
Bench press: 95x5, 145x10x3, 125x21
Slingshot bench press: 165x8, 185x4

6/28/2026
Pendlay row: 135x5, 215x8x2
Shrugs: 585x30, 675x10, 765x2
Close grip pull-ups: BWx5

6/29/2026
DL: 135x5, 225x5, 315x3, 395x3, 395x1
RDL to floor: 225x5, 315x3, 385x3

6/30/2026
Close grip bench press: 95x5, 145x10x3, 115x26
Slingshot close grip bench press: 165x10, 185x5
Bike ride: 12.8 miles

7/2/2026
One-arm row: 70x5, 125x10
Neutral grip lat pulldowns: 99x30, 110x30
Cable reverse shrugs: 165x30x2
Standing straight arm lat pulldown: 55x30x2
Cable face pulls, high pulley: 66x30

7/5/2026
SSB squats: 150x5, 240x5, 350x5x2
SSB good mornings: 240x5, 330x3, 240x5, 290x4x2