Rich's training log

8/19/2025
Bench press: 95x10, 135x10, 185x5, 185x6x2 [RPE 7]
Sling shot bench press: 225x6 [RPE 7]
Bench press: 135x30 [RPE 7]
Pushup handle pushups: BWx85 [AMRAP]
Bosu pushups: BWx73 [AMRAP]
Rope pushdowns: 88x30x2
Shoulder abductions and adductions, external and internal rotations, etc.

8/20/2025
One-arm DB row: 70x7, 140x8x3
Seated cable rows: 187x30, 187x23
Neutral grip lat pulldowns: 148x30, 148x24
Cable reverse shrugs: 187x33, 192x30
Standing straight arm lat pulldown: 77x30x2
Cable face pulls, high pulley: 110x30, 110x23
Shoulder abductions and adductions, external and internal rotations, etc.

8/23/2025
SSB squats (pin 43): 155x5, 245x5, 335x2, 375x3x2
Leg press: 450x10, 360x12
High incline bench sit ups: BWx25, BWx21
Back extension machine: 200x20x2
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.

8/24/2025
Close grip bench press: 95x10, 135x10, 195x5x3 [RPE 8]
Close grip sling shot bench press: 235x3 [RPE 7]
Close grip bench press: 135x31 [RPE 7]
Bosu pushups: BWx91
Rope pushdowns: 132x6x3
DB front raise: 60x10, 70x6
Deltoid raise machine: 135x20x2
Shoulder abductions and adductions, external and internal rotations, etc.

8/25/2025
Pendlay row: 135x5, 225x3, 255x3x3
Seated cable rows: 297x5x2
Neutral grip lat pulldowns: 236x6x2
Cable reverse shrugs: 280x7, 285x5x2
Standing straight arm lat pulldown:110x5, 110x7x2
Cable face pulls: 165x7x3
Hammer curls: 85x8
Shoulder abductions and adductions, external and internal rotations, etc.

8/27/2025
RDL to floor: 135x5, 225x5, 315x3, 355x5x3
Hammer Strength hip thrust: 225x9, 225x12, 225x13
Hanging leg raises: BWx7x2
Shoulder abductions and adductions, external and internal rotations, etc.

8/28/2025
Bench press: 95x10, 135x10, 185x6x3 [RPE 7]
Sling shot bench press: 225x6 [RPE 7]
Bench press: 135x32 [RPE 7]
Pushup handle pushups: BWx90
Bosu pushups: BWx72
Rope pushdowns: 94x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
Stair master: 5 minutes

8/29/2025
One-arm row: 70x7, 150x5x3
Seated cable rows: 209x20, 209x15
Neutral grip lat pulldowns: 208x10, 165x20, 165x15
Cable reverse shrugs: 209x20x2
Standing straight arm lat pulldown: 88x20x2
Cable face pulls, high pulley: 121x20x2
Shoulder abductions and adductions, external and internal rotations, etc.

8/30/2025
Bike ride: 11.5 miles

8/31/2025
SSB squats (pin 43): 155x5, 245x5, 325x10, 325x8
Leg press: 590x8x2
High incline bench sit ups: BWx26, BWx19
Back extension machine: 205x20x2
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.
Stair master: 0:20:00

9/1/2025
Bike ride: 12.1 miles

9/2/2025
Bench press [RPE 7]: 95x5, 155x15, 165x12x2
Sling shot bench press [RPE 7]: 205x10
Bench press [RPE 7]: 135x31
Bosu pushups: BWx92 [AMRAP]
Rope pushdowns: 126x8x2
DB front raise: 65x8x2
Deltoid raise machine: 135x20x2
Shoulder abductions and adductions, external and internal rotations, etc.

9/3/2025
Pendlay row: 135x5, 225x10x2
Seated cable rows: 275x8x3
Wide grip lat pulldowns: 121x10, 143x10, 165x10
Neutral grip lat pulldowns: 214x8
Cable reverse shrugs: 275x8x3
Standing straight arm lat pulldown: 99x10, 104x8x2
Cable face pulls: 165x8x2
Hammer curls: 80x8
Shoulder abductions and adductions, external and internal rotations, etc.

9/4/2025
Sumo DL: 135x5, 225x5, 315x5, 335x5, 365x1
RDL to floor: 225x5, 335x5, 365x3
Hammer Strength hip thrust: 225x15, 225x16
Hanging leg raises: BWx7x2
Shoulder abductions and adductions, external and internal rotations, etc.

9/6/2025
Close grip bench press [RPE 7]: 95x10, 135x10, 165x12x3
Close grip sling shot bench press [RPE 7]: 205x12
Close grip bench press [RPE 7]: 135x32
Pushup handle pushups: BWx90 [AMRAP]
Bosu pushups: BWx71 [AMRAP]
Rope pushdowns: 88x30x2
Shoulder abductions and adductions, external and internal rotations, etc.

9/7/2025
One-arm row: 70x7, 140x12x2
Seated cable rows: 192x30, 192x23
Neutral grip lat pulldowns: 148x30, 148x15
Cable reverse shrugs: 192x30, 192x22
Shoulder abductions and adductions, external and internal rotations, etc.

9/8/2025
SSB squats (pin 43): 155x5, 245x5, 345x8x2
Leg press: 590x10x2
High incline bench sit ups: BWx26, BWx15
Back extension machine: 205x20x2
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.

9/10/2025
Bench press [RPE 7]: 95x10, 135x10, 175x10x3
Sling shot bench press [RPE 7]: 225x5
Bench press [RPE 7]: 135x32
Bosu pushups: BWx94 [AMRAP]
Rope pushdowns: 115x11, 125x8x2
Hammer Strength bench press: 90x10x3
DB front raise: 70x8x2
Deltoid raise machine: 135x20x2
DB lateral raise: 10x10, 20x10, 30x5
Shoulder abductions and adductions, external and internal rotations, etc.

9/12/2025
Hammer Strength high row: 90x10, 180x10x 230x5x2
Seated cable rows: 280x8x2 297x4
Neutral grip lat pulldowns: 214x8x2, 219x7
Cable reverse shrugs: 280x8, 297x5x2
Standing straight arm lat pulldown: 110x5x2
Cable face pulls: 165x8x2
Hammer curls: 80x6
Shoulder abductions and adductions, external and internal rotations, etc.

9/14/2025
Close grip bench press [RPE 7]: 95x10, 135x10, 175x11x3
Close grip sling shot bench press [RPE 7]: 225x11
Close grip bench press [RPE 7]: 135x32
Hammer strength incline press: 50x10, 90x10, 140x10x2
Pushup handle pushups: BWx91 [AMRAP]
Bosu pushups: BWx70 [AMRAP]
Rope pushdowns: 94x25, 94x20
Shoulder abductions and adductions, external and internal rotations, etc.

9/16/2025
One-arm row: 70x7, 150x10x2
Seated cable rows: 192x30, 192x23
Neutral grip lat pulldowns: 148x30, 148x17
Cable reverse shrugs: 192x30, 192x23
Standing straight arm lat pulldown: 77x30, 77x23
Cable face pulls, high pulley: 110x30, 110x20
Shoulder abductions and adductions, external and internal rotations, etc.

9/18/2025
SSB squats (pin 43): 155x5, 245x5, 365x5, 365x3
Leg press: 590x8
High incline bench sit ups: BWx28, BWx25
Back extension machine: 205x20x2
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.

9/19/2025
Bench press [RPE 7]: 95x10, 135x10, 185x8x3
Sling shot bench press [RPE 7]: 225x8
Bench press [RPE 7]: 135x32
Dips: BWx5
Hammer Strength bench press: 90x10, 180x15, 230x12, 270x5x2
Rope pushdowns: 132x6x2
DB front raise: 70x8x2
Deltoid raise machine: 135x20
Shoulder abductions and adductions, external and internal rotations, etc.

9/20/2025
Pendlay row: 135x5, 225x3, 245x6, 255x5x2
Shrugs: 405x10x2
Seated cable rows: 297x6x3
Neutral grip lat pulldowns: 219x6, 231x6x2
Cable reverse shrugs: 297x6x2
Standing straight arm lat pulldown: 110x6x2
Shoulder abductions and adductions, external and internal rotations, etc.

9/22/2025
DL: 135x5, 225x5, 315x5, 335x3
RDL to floor: 225x5, 335x6x2, 365x3
Hack squat: 180x5, 230x8, 270x5
Hammer Strength hip thrust: 250x7x3
Shoulder abductions and adductions, external and internal rotations, etc.

9/23/2025
Close grip bench press: 95x10, 135x10, 185x6, 135x32
Dips, assisted: two sets of ten
Hammer strength incline press: 90x10, 140x10x2
Pushup handle pushups: BWx65 [AMRAP]
Rope pushdowns: 88x25, 88x15
Shoulder abductions and adductions, external and internal rotations, etc.