Rich's training log
7/11/2025
DL: 135x5, 225x5, 345x2
Sumo DL: 225x5, 345x1
Romanian DL to floor: 225x5, 315x7
Glute-ham raise: BWx10x2
Hammer Strength hip thrust: 180x15x2
7/13/2025
Close grip bench press: 95x5, 135x10, 175x8, 175x7x2 [RPE 8]
Close grip sling shot bench press: 185x10, 205x7 [RPE 8]
Pushups: BWx76
Bosu pushups: BWx70
Rope pushdowns: 77x30x3
Shoulder abductions and adductions, external and internal rotations, etc.
7/14/2025
One-arm DB row: 80x5, 120x8x4
Seated cable rows: 165x39, 165x23
Neutral grip lat pulldowns: 148x25, 148x20
Cable reverse shrugs: 170x30, 170x25
Standing straight arm lat pulldown: 66x30x2
Cable face pulls, high pulley: 88x20, 88x15
Shoulder abductions and adductions, external and internal rotations, etc.
7/15/2025
SSB squats (pin 43): 155x5, 245x5, 295x2, 355x4x2
Leg press: 360x20x2
Hack squat: 140x7
High incline bench sit ups: BWx20, BWx12
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
7/17/2025
Bench press: 95x10, 135x10, 185x5x3 [RPE 7]
Sling shot bench press: 205x5 [RPE 7]
Bench press: 135x25 [RPE 7]
Bosu pushups: BWx77 [AMRAP]
Rope pushdowns: 116x10, 121x10x2
DB front raise: 75x6x2
Deltoid raise machine: 135x6x2
Shoulder abductions and adductions, external and internal rotations, etc.
7/18/2025
Pendlay row: 135x5, 225x3, 265x3x2, 245x3
Seated cable rows: 250x6x2
Shoulder abductions and adductions, external and internal rotations, etc.
7/20/2025
RDL to floor: 135x5, 225x5, 315x10 (reps PR), 345x6 (reps PR), 385x1 (PR)
Hammer Strength hip thrust: 135x10, 185x12x2
Leg curls: 3 sets
Thanks! I think it's very good for hip mobility and overall functional strength.
7/21/2025
Close grip bench press: 95x10, 135x10, 185x5x3 [RPE 7]
Close grip sling shot bench press: 205x7x2 [RPE 7]
Close grip bench press: 135x30 [RPE 7]
Pushups: BWx77 [AMRAP]
Bosu pushups: BWx71 [AMRAP]
Rope pushdowns: 83x25, 88x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
Bike ride: 12.7 miles
7/23/2025
One-arm DB row: 80x5, 125x7, 125x10x2
Seated cable rows: 187x22, 187x20
Neutral grip lat pulldowns: 165x20, 165x15
Cable reverse shrugs: 187x20x2
Standing straight arm lat pulldown: 77x20x2
Cable face pulls, high pulley: 77x20x3
Hammer curls: 50x20
Shoulder abductions and adductions, external and internal rotations, etc.
7/24/2025
SSB squats (pin 43): 155x5, 245x5, 315x10x2
Leg press: 500x10x2
High incline bench sit ups: BWx21, BWx17
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
7/25/2025
Bench press: 95x5, 145x13, 145x14x2 [RPE 7]
Sling shot bench press: 185x15 [RPE 7]
Bench press: 135x21 [RPE 7]
Rope pushdowns: 70x15,80x15, 100x10x2
DB front raise: 60x10, 65x8x2
Shoulder abductions and adductions, external and internal rotations, etc.
7/27/2025
Pendlay row: 135x5, 205x10, 215x10, 215x8
Seated cable rows: 258x10, 275x8x2
Neutral grip lat pulldowns: 214x8x2
Cable reverse shrugs: 275x8x2
Standing straight arm lat pulldown: 77x10, 88x10, 99x8
Cable face pulls: 148x8x2
Shoulder mobility work
7/28/2025
DL: 135x5, 225x5, 315x5
Sumo DL: 315x5x2
RDL to floor, no belt: 225x5, 315x5
RDL to floor: 315x8x2
Hammer Strength hip thrust: 195x10x2
Shoulder abductions and adductions, external and internal rotations, etc.
7/29/2025
Close grip bench press: 95x10, 145x15, 155x12x2 [RPE 7]
Close grip sling shot bench press: 195x12x2 [RPE 7]
Close grip bench press: 135x24 [RPE 7]
Pushups: BWx75 [AMRAP]
Bosu pushups: BWx74 [AMRAP]
Rope pushdowns: 83x30x2
DB front raise: 40x20
Leg raises: BWx5
Shoulder abductions and adductions, external and internal rotations, etc.
8/2/2025
One-arm DB row: 80x5, 125x13x2
One-arm row: 135x5, 155x2
Seated cable rows: 165x30, 170x30
Neutral grip lat pulldowns: 143x30, 148x25
Cable reverse shrugs: 170x30, 187x30
Standing straight arm lat pulldown: 71x30, 71x25
Cable face pulls, high pulley: 88x30, 93x30
Shoulder abductions and adductions, external and internal rotations, etc.
I used an Olympic bar for the one-arm row sets over 125 lbs, as that's where my gym's dumbbells max out.
8/3/2025
SSB squats (pin 43): 155x5, 245x5, 335x8, 335x6
Leg press: 500x12x2
High incline bench sit ups: BWx22, BWx18
Back extension machine: 100x10, 200x12
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
8/4/2025
Close grip bench press: 95x10, 155x11, 155x12 [RPE 7]
Bench press: 155x14 [RPE 7]
Sling shot bench press: 205x12 [RPE 7]
Bench press: 135x25 [RPE 7]
Pushup handle pushups: BWx70
Rope pushdowns: 115x10x3
DB front raise: 70x8x2
Deltoid raise machine: 135x15x2 [weight x8x3]
Shoulder abductions and adductions, external and internal rotations, etc.
8/7/2025
Pendlay row: 135x5, 225x8x3
One-arm row: 110x5, 160x2
Seated cable rows: 275x8x2
Neutral grip lat pulldowns: 214x10, 231x7
Cable reverse shrugs: 275x8x2
Standing straight arm lat pulldown: 99x8x2
Cable face pulls: 148x8x2
Hammer curls: 80x7
Shoulder abductions and adductions, external and internal rotations, etc.
I used a triceps bar for the one-arm rows
8/9/2025
Close grip bench press: 95x10, 135x5, 165x12, 175x10x2 [RPE 7]
Close grip sling shot bench press: 225x8 [RPE 7]
Close grip bench press: 135x27 [RPE 7]
Pushups: BWx81 [AMRAP]
Bosu pushups: BWx77 [AMRAP]
Rope pushdowns: 88x27, 88x23x2
DB front raise: 40x25
Shoulder abductions and adductions, external and internal rotations, etc.
8/11/2025
One-arm row: 110x12, 130x8, 150x5
Seated cable rows: 170x30, 187x21x2
Neutral grip lat pulldowns: 148x30, 148x23
Cable reverse shrugs: 187x30x3
Standing straight arm lat pulldown: 71x30, 77x21
Cable face pulls, high pulley: 93x30, 110x21
Hammer curls: 45x30
Shoulder abductions and adductions, external and internal rotations, etc.
8/12/2025
SSB squats (pin 43): 155x5, 245x5, 355x6, 355x5
Leg press: 540x10, 590x8
Hack squat: 180x8
High incline bench sit ups: BWx23, BWx20
Back extension machine: 200x10, 200x15
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
8/14/2025
Bench press: 95x10, 135x10, 175x8x3 [RPE 7]
Sling shot bench press: 225x5 [RPE 7]
Bench press: 135x27 [RPE 7]
Bosu pushups: BWx86 [AMRAP]
Rope pushdowns: 120x10, 132x5, 132x6
Deltoid raise machine: 135x18x2
Shoulder abductions and adductions, external and internal rotations, etc.
8/15/2025
Pendlay row: 135x5, 225x3, 245x5x3
Deficit RDLs: 135x10 (-3”😉, 135x10 (-5”😉
Seated cable rows: 297x5x3
Neutral grip lat pulldowns: 236x6x2
Cable reverse shrugs: 280x6x3
Standing straight arm lat pulldown: 110x6x2
Cable face pulls: 148x6, 148x8, 165x5
Hammer curls: 80x10
Shoulder abductions and adductions, external and internal rotations, etc.
The light RDLs were just for a stretch.
8/17/2025
Sumo DL: 135x5, 225x5, 315x5, 335x5, 365x1
RDL to floor: 225x5, 315x6x2
Hammer Strength hip thrust: 205x10, 205x12, 225x6
Hanging leg raises: BWx5
Shoulder abductions and adductions, external and internal rotations, etc.
