Rich's training log
6/7/2025
DL: 135x5, 225x3, 315x2, 365x3
Romanian DL to floor: 225x5, 295x8x3
Hammer Strength hip thrust: 160x12, 189x10x2
Band shoulder abductions and adductions, external and internal rotations, etc.
6/8/2025
Close grip bench press: 95x10, 135x10, 175x9x2
Close grip sling shot bench press: 225x9x2
Pushups: BWx71, BWx60
Bosu pushups: BWx60
Rope pushdowns: 77x32, 77x30, 77x25
DB front raise: 40x30, 40x25
Deltoid raise machine: 100x30x2
Shoulder abductions and adductions, external and internal rotations, etc.
6/9/2025
One-arm DB row: 80x5, 110x10x5
Seated cable rows: 148x30x2, 148x22
Neutral grip lat pulldowns: 148x25, 148x20, 148x22
Cable reverse shrugs: 170x30x2, 170x20
Standing straight arm lat pulldown: 77x22, 66x20
Cable face pulls, high pulley: 66x30x2
Band shoulder abductions and adductions, external and internal rotations, etc.
6/11/2025
SSB squats (pin 43): 155x5, 245x5, 335x1, 385x1
Leg press: 360x5
Band shoulder abductions and adductions, and other mobility work
Deload week
6/12/2025
Bench press: 95x10, 135x15x2
Incline press: 115x10x2
Bosu pushups: BWx58
Band shoulder abductions and adductions, external and internal rotations, etc.
Deload week
6/14/2025
Neutral grip seated row: 187x10x2
Neutral grip lat pulldowns: 187x10x2
Cable reverse shrugs: 187x20x2
Standing straight arm lat pulldown: 77x10x2
Cable face pulls: 88x10x2
Band shoulder abductions and adductions, external and internal rotations, etc.
Deload week
6/15/2025
DL: 135x5, 225x5x2
RDL to floor: 225x5x2
Hammer Strength hip thrust: 90x10x2
Band shoulder abductions and adductions, external and internal rotations, etc.
Deload week
6/16/2025
Close grip bench press: 95x10, 135x15x2
Pushups: BWx73
Bosu pushups: BWx63
Rope pushdowns: 55x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
Deload week
6/18/2025
One-arm DB row: 80x10x2
Seated cable rows: 121x15x2
Neutral grip lat pulldowns: 121x15x2
Cable reverse shrugs: 121x20x2
Standing straight arm lat pulldown: 55x15x2
Cable face pulls, high pulley: 55x15x2
Shoulder abductions and adductions, external and internal rotations, etc.
Deload week
6/20/2025
SSB squats (pin 43): 155x5, 245x5, 295x10x3
Leg press: 500x10
High incline bench sit ups: BWx18, BWx12, BWx10
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
6/21/2025
Bench press: 95x5, 145x12, 155x12
Sling shot bench press: 185x15, 205x12
Incline press: 115x12x2
Bosu pushups: BWx60
Rope pushdowns: 105x8x4
DB front raise: 65x8x2
Deltoid raise machine: 135x8x2
Shoulder abductions and adductions, external and internal rotations, etc.
6/23/2025
Pendlay row: 135x5, 205x10x3
Seated cable rows: 253x8x3
Neutral grip lat pulldowns: 231x6, 209x8x2
Cable reverse shrugs: 253x8x3
Standing straight arm lat pulldown: 77x8x3
Cable face pulls: 110x8, 121x8, 143x8
Hammer curls: 80x10
Shoulder abductions and adductions, external and internal rotations, etc.
6/24/2025
DL: 135x5, 225x5, 315x10x2
RDL to floor: 225x5, 315x3
Hammer Strength hip thrust: 180x12x2
Shoulder abductions and adductions, external and internal rotations, etc.
6/25/2025
Close grip bench press: 95x10, 155x15, 165x12
Close grip sling shot bench press: 205x15, 225x12
Pushups: BWx73
Bosu pushups: BWx63
Rope pushdowns: 88x30, 88x25, 88x20
DB front raise: 40x30x2
Shoulder abductions and adductions, external and internal rotations, etc.
6/27/2025
One-arm DB row: 80x5, 110x12x3
Seated cable rows: 148x30, 148x21
Neutral grip lat pulldowns: 148x25, 148x15
Cable reverse shrugs: 170x30, 170x20
Standing straight arm lat pulldown: 77x20, 70x16
Cable face pulls, high pulley: 66x30, 110x15
Shoulder abductions and adductions, external and internal rotations, etc.
6/28/2025
SSB squats (pin 43): 155x5, 245x5, 315x8x2
Leg press: 500x10x4
Hack squat: 180x5
High incline bench sit ups: BWx17, BWx12
DB side bends: 55x10x2
Shoulder abductions and adductions, external and internal rotations, etc.
6/30/2025
Bench press: 95x10, 165x12, 175x10
Sling shot bench press: 225x10, 225x8
Bosu pushups: BWx70
Rope pushdowns: 105x10, 110x10, 115x8
DB front raise: 65x8x3
Deltoid raise machine: 135x10x2
Shoulder abductions and adductions, external and internal rotations, etc.
7/1/2025
Pendlay row: 135x5, 225x8x2
Seated cable rows: 253x8x2, 275x3
Neutral grip lat pulldowns: 209x8x3
Cable reverse shrugs: 253x8x3
Standing straight arm lat pulldown: 77x10, 88x8x2
Cable face pulls: 143x8x2, 165x4
Hammer curls: 80x10
Shoulder abductions and adductions, external and internal rotations, etc.
7/2/2025
RDL to floor: 135x5, 225x5, 315x8 (reps PR), 345x5 (reps PR), 365x2 (reps PR)
Hammer Strength hip thrust: 180x12x2
Shoulder abductions and adductions, external and internal rotations, etc.
7/5/2025
Close grip bench press: 95x10, 135x10, 175x12, 185x8
Close grip sling shot bench press: 235x8, 235x6
Pushups: BWx75
Bosu pushups: BWx70
Rope pushdowns: 72x32x2, 72x25
Shoulder abductions and adductions, external and internal rotations, etc.
7/6/2025
One-arm DB row: 85x5, 115x10x3
Seated cable rows: 148x32, 148x21
Neutral grip lat pulldowns: 148x25, 148x21
Cable reverse shrugs: 170x30x2
Standing straight arm lat pulldown: 66x30x2
Cable face pulls, high pulley: 77x30, 88x25
7/7/2025
SSB squats (pin 43): 155x5, 245x5, 335x6x2
Leg press: 500x12x2
Hack squat: 180x8x2
High incline bench sit ups: BWx20, BWx15, BWx12
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
7/9/2025
Bench press: 95x10, 135x10, 175x7x3 [RPE 7]
Sling shot bench press: 225x7
Bosu pushups: BWx73
Rope pushdowns: 115x8x3
DB front raise: 70x8x3
Shoulder abductions and adductions, external and internal rotations, etc.
7/10/2025
Pendlay row: 135x5, 245x5x2
Seated cable rows: 258x8x2, 275x6
Neutral grip lat pulldowns: 214x8x2, 231x6
Cable reverse shrugs: 258x6, 275x6x2
Standing straight arm lat pulldown: 93x6x2
Cable face pulls: 148x6x2
Shoulder abductions and adductions, external and internal rotations, etc.
