Rich's training log
5/2/2025
Pendlay row: 135x5, 245x3x3, 265x1x3
Close grip pull-ups: BWx6x2
Note:
- I had a minor muscle pull around my rear delt, so I wrapped it up at that point.
5/5/2025
DL: 135x5, 225x5, 315x2, 345x3x4
Romanian DL to floor: 225x5, 295x8x2
Hammer Strength hip thrust: 135x15, 160x12x2
Band shoulder abductions and adductions, and other mobility work
5/6/2025
Close grip bench press: 95x10, 135x10, 165x8x3
Close grip sling shot bench press: 195x8x2
Pushups: BWx60, BWx50, BWx30
Bosu pushups: BWx20
Rope pushdowns: 66x31, 66x25, 66x16
Band shoulder abductions and adductions, and other mobility work
5/7/2025
Dumbbell row: 15 (left) /100 (right)x10, 25 (left) /110 (right)x8x4
Seated cable rows: 99x30
Wide grip lat pulldowns: 25x10, 44x30
Cable reverse shrugs: 25x10, 44x10
DB front raise: 35x30, 35x25
Hammer curls: 35x30x2
DB side lateral raise (light): 15x10x2
Standing straight arm lat pulldown: 22x5, 44x5
Cable face pulls, high pulley: 22x10, 44x10
Band shoulder abductions and adductions, and other mobility work
Note:
- Went light, due to that minor muscle pull around my rear delt
5/9/2025
SSB squats (pin 43): 155x5, 245x3, 335x1, 375x1, 395x1
Sumo DL: 135x5, 225x5, 315x1, 365x1
Leg press: 270x20x2
High incline bench sit ups: BWx18, BWx15
DB side bends: 25x10, 40x20
Band shoulder abductions and adductions, and other mobility work
5/10/2025
Bench press: 95x10, 135x10, 175x5x3
Sling shot bench press: 205x6x2
Incline press: 95x6x3
DB incline press: 35x12, 45x12x2
Bosu pushups: BWx30x2
Rope pushdowns: 99x6x3
Band shoulder abductions and adductions, and other mobility work
5/12/2025
Pendlay row: 135x5, 185x3x5
Seated cable rows: 88x10, 187x6x3
Neutral grip lat pulldowns: 77x6, 99x6, 121x6, 165x6
Cable reverse shrugs: 99x6, 121x10, 165x10
Straight arm lat pulldown: 33x10x3
Cable face pulls: 33x10, 55x10, 77x10
Hammer curls: 75x10x3
DB front raise: 50x6x3
Band shoulder abductions and adductions, and other mobility work
5/13/2025
DL: 135x5, 225x5, 315x1, 365x1, 395x1
Zercher squat: 225x3, 275x1, 295x1
Romanian DL to floor: 225x5, 315x8x2
Hack squat: 90x5x4
Band shoulder abductions and adductions, and other mobility work
5/15/2025
Close grip bench press: 95x5, 135x10, 175x5x3
Close grip sling shot bench press: 205x6x2
Pushups: BWx61, BWx50
Bosu pushups: BWx31
Rope pushdowns: 72x23x2, 72x20
DB front raise: 37.5x20x3
Deltoid raise machine: 100x21x3
Leg raises: BWx20
Shoulder mobility work
5/16/2025
One-arm DB row: 80x5, 120x5x5
Seated cable rows: 110x25, 121x25, 165x21
Neutral grip lat pulldowns: 110x20, 121x20, 143x20
Cable reverse shrugs: 110x20, 121x20, 143x20
Standing straight arm lat pulldown: 55x20x3
Cable face pulls, high pulley: 55x20x3
Hammer curls: 40x22, 45x20, 50x20
Band shoulder abductions and adductions, and other mobility work
5/17/2025
SSB squats (pin 43): 155x5, 245x5, 315x5x5
Leg press: 360x12, 450x12, 540x6
Hack squat: 90x12, 135x10, 180x6
High incline bench sit ups: BWx17, BWx15, BWx10
Band shoulder abductions and adductions, and other mobility work
5/19/2025
Bench press: 95x10, 135x14x2
Sling shot bench press: 175x15, 185x12
Incline press (light): 95x12x4
Bosu pushups: BWx40, BWx42
Rope pushdowns: 55x8, 66x8, 83x8, 99x8x2
DB front raise: 50x10, 60x8x3
Deltoid raise machine: 130x10x4
Band shoulder abductions and adductions, and other mobility work
5/20/2025
Pendlay row: 135x5, 225x5x4, 255x3x2
Seated cable rows: 209x12, 231x8, 231x10x2
Neutral grip lat pulldowns: 165x10, 187x10x3
Cable reverse shrugs: 165x20, 187x10x3
Standing straight arm lat pulldown: 66x8, 77x8x3
Cable face pulls: 77x10, 88x8x3
Hammer curls: 80x8x4
5/21/2025
DL: 135x5, 225x5, 315x3x8
Romanian DL to floor: 225x5, 295x8x2
Hammer Strength hip thrust: 135x15, 160x12x2
Band shoulder abductions and adductions, and other mobility work
5/23/2025
Close grip bench press: 95x10, 135x17, 155x13
Close grip sling shot bench press: 185x15, 205x12
Pushups: BWx65, BWx51
Bosu pushups: BWx43
Rope pushdowns: 66x35, 72x25
DB front raise: 40x30x2
Deltoid raise machine: 90x30x2
Leg raises: BWx20
Band shoulder abductions and adductions, and other mobility work
5/24/2025
One-arm DB row: 80x5, 95x12x4
Seated cable rows: 143x30x2
Neutral grip lat pulldowns: 121x30, 121x25
Cable reverse shrugs: 121x35, 143x35
Standing straight arm lat pulldown: 55x30x2
Cable face pulls, high pulley: 55x30x3
Hammer curls: 45x30, 45x20
5/26/2025
SSB squats (pin 43): 155x5, 245x5, 335x4x4
Leg press: 450x12, 500x10x3
Hack squat: 180x8x2
High incline bench sit ups: BWx18, BWx12
DB side bends: 40x20, 50x20
Band shoulder abductions and adductions, and other mobility work
5/27/2025
Bench press: 95x10, 155x10x2
Sling shot bench press: 195x11x2
DB incline press: 50x15, 60x12
Bosu pushups: BWx50
Rope pushdowns: 99x10x3
DB front raise: 65x8x3
Deltoid raise machine: 135x8x3
5/28/2025
Pendlay row: 135x5, 225x6x2, 255x3x4
Seated cable rows: 231x10, 236x8x2
Neutral grip lat pulldowns: 209x8x3
Cable reverse shrugs: 209x12x2, 231x10
Standing straight arm lat pulldown: 77x8x3
Cable face pulls: 80x10, 99x10, 110x8
Hammer curls: 80x10x2
Band shoulder abductions and adductions, and other mobility work
5/30/2025
DL: 135x5, 225x5, 315x2, 345x5x5
Romanian DL to floor: 225x5, 295x8x2
Band shoulder abductions and adductions, and other mobility work
5/31/2025
Close grip bench press: 95x10, 135x10, 165x11x2
Close grip sling shot bench press: 215x10x2
Pushups: BWx70, BWx57
Bosu pushups: BWx51
Rope pushdowns: 72x31, 72x30x2
DB front raise: 40x30, 40x20
6/1/2025
One-arm DB row: 80x5, 105x10x4
Seated cable rows: 143x31, 143x30x3
Neutral grip lat pulldowns: 143x24, 143x20, 143x15
Cable reverse shrugs: 143x35, 165x22, 165x25
Standing straight arm lat pulldown: 66x22x3
Cable face pulls, high pulley: 66x31x3
Band shoulder abductions and adductions, and other mobility work
6/3/2025
SSB squats (pin 43): 155x5, 245x5, 295x3, 355x2x3
Leg press: 500x10x5
Hack squat: 180x8x4
High incline bench sit ups: BWx17, BWx15, BWx13, BWx11
DB side bends: 50x20x2
Band shoulder abductions and adductions, external and internal rotations, etc.
6/4/2025
Bench press: 95x10, 135x10, 165x9x2
Sling shot bench press: 205x11, 225x6
Incline press: 95x10, 115x10x3
Bosu pushups: BWx55
Rope pushdowns: 105x7x3
DB front raise: 70x6x3
Deltoid raise machine: 135x8x3
Shoulder abductions and adductions, external and internal rotations, etc.
6/5/2025
Pendlay row: 135x5, 225x3, 255x3x3
Seated cable rows: 231x10, 253x6xx3
Neutral grip lat pulldowns: 231x6x3
Cable reverse shrugs: 236x12, 253x2
Cable face pulls: 77x8, 110x6x2
Standing straight arm lat pulldown: 88x6x3
Band shoulder abductions and adductions, external and internal rotations, etc.
