Rich's training log

9/27/2025
One-arm row: 70x5, 160x8x2, 170x5 (PR)
Seated cable rows: 214x25,209x20
Neutral grip lat pulldowns: 148x30, 148x15
Cable reverse shrugs: 192x30x2
Standing straight arm lat pulldown: 77x30

9/29/2025
SSB squats (pin 43): 155x5, 245x5, 335x2, 385x2, 385x1
Leg press: 450x10x2
High incline bench sit ups: BWx30, BWx26
Back extension machine: 205x15x2
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.

10/1/2025
Pendlay row: 135x5, 225x3, 265x3x2
Shrugs: 405x20, 495x20
Seated cable rows: 297x5x2
Neutral grip lat pulldowns: 236x6x2
Cable reverse shrugs: 297x7x2
Standing straight arm lat pulldown: 110x7x2
Cable face pulls: 165x7x2
DB front raise: 75x6
Shoulder abductions and adductions, external and internal rotations, etc.

10/3/2025
DL: 135x5, 225x5, 335x3x2
RDL to floor: 225x5, 335x6, 365x5 (reps PR), 385x2 (PR double)
Hammer Strength hip thrust: 250x9x2

10/4/2025
Hammer strength incline press: 90x15, 140x12, 160x12, 180x12, 230x5
Bench press: 135x17
Dips: BWx5x2
Pushup handle pushups: BWx62
Rope pushdowns: 88x22x2
Shoulder abductions and adductions, external and internal rotations, etc.

10/5/2025
One-arm row: 70x76 120x5, 180x4x2, 120x12
Seated cable rows: 214x20x2
Neutral grip lat pulldowns: 165x20x2
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.

10/7/2025
SSB squats (pin 43): 155x5, 245x5, 335x10
Leg press: 590x5x2
High incline bench sit ups: BWx31, BWx20

10/8/2025
Hammer Strength bench press: 90x10, 180x15, 230x15, 270x6x2
Dips: BWx10x2
Incline bench press: 95x10x2
Rope pushdowns: 121x8x2
DB front raise: 70x8
Deltoid raise machine: 135x20
Shoulder abductions and adductions, external and internal rotations, etc.

10/9/2025
Pendlay row: 135x5, 235x10, 235x8
Shrugs: 495x20x2
Seated cable rows: 275x8x2
Neutral grip lat pulldowns: 214x8x2
Cable reverse shrugs: 275x8x3
Standing straight arm lat pulldown: 104x8x2
Cable face pulls: 165x8x2
Hammer curls: 80x8
Shoulder abductions and adductions, external and internal rotations, etc.

10/11/2025
DL: 135x5, 225x5, 335x5, 365x3, 385x1
RDL to floor: 225x5, 315x3, 365x5 (reps PR), 395x2 (PR & PR double)
Hammer Strength hip thrust: 250x11, 250x12

10/12/2025
Bench press [RPE 7]: 95x10, 135x10, 155x12, 135x32
Hammer strength bench press: 90x30, 140x30x3
Pushup handle pushups: BWx50 [AMRAP]
Rope pushdowns: 88x10, 66x30
Shoulder abductions and adductions, external and internal rotations, etc.

10/13/2025
One-arm DB row: 70x5, 150x12x2
Seated cable rows: 231x10, 209x20
Neutral grip lat pulldowns: 148x30, 148x20
Cable reverse shrugs: 192x30x2
Standing straight arm lat pulldown: 77x30x2
Cable face pulls, high pulley: 110x30, 110x25
Shoulder abductions and adductions, external and internal rotations, etc.

10/15/2025
SSB squats (pin 43): 155x5, 245x5, 345x6, 345x4

10/17/2025
Close grip bench press [RPE 7]: 95x10, 135x10, 155x12, 135x32
Hammer Strength bench press: 180x15, 230x15, 280x7x2
Dips: BWx15x2
Incline bench press: 95x10x2
Rope pushdowns: 126x8x2
DB front raise: 70x8

10/18/2025
Pendlay row: 135x5, 245x8, 245x5
Shrugs: 495x20x2
Seated cable rows: 297x6, 280x6x2
Neutral grip lat pulldowns: 214x10, 219x8x2
Cable reverse shrugs: 275x8x3
Standing straight arm lat pulldown: 104x8x3
Cable face pulls: 165x8x2

10/20/2025
Hack squat: 90x8, 180x8, 230x8, 270x6, 290x4
Hammer Strength hip thrust (drop set): 250x15, 225x5, 180x5

10/21/2025
Bench press [RPE 7]: 95x10, 135x10, 165x10, 135x32
Hammer strength bench press: 90x30, 140x30, 180x30x2
Dips: BWx20x2
Rope pushdowns: 88x30x3
Shoulder abductions and adductions, external and internal rotations, etc.

10/22/2025
One-arm row: 70x8, 120x3, 160x10x2
Seated cable rows: 209x22x2
Neutral grip lat pulldowns: 148x25, 148x15
Cable reverse shrugs: 192x30x2
Standing straight arm lat pulldown: 77x15

10/24/2025
Leg press: 90x8, 189x8, 270x8, 360x8, 450x8, 540x8x2
Shoulder abductions and adductions, external and internal rotations, etc.

10/25/2025
Close grip bench press [RPE 7]: 95x10, 135x10, 165x8, 135x32
Hammer Strength bench press: 180x15, 230x15, 280x4x2
Dips: BWx26x2
Incline bench press: 95x10x2
Rope pushdowns: 132x6x2
DB front raise: 70x8
Bent over one-arm rear delt fly: 2 sets
Shoulder abductions and adductions, external and internal rotations, etc.

10/26/2025
Pendlay row: 135x5, 225x3, 255x3x2
Shrugs: 495x15, 495x25
Seated cable rows: 297x6x2
Neutral grip lat pulldowns: 231x7, 236x2
Cable reverse shrugs: 297x6, 303x2
Standing straight arm lat pulldown: 110x7x2
Cable face pulls: 165x8x2

10/28/2025
DL: 135x5, 225x5, 315x5, 335x5, 365x3, 405x1x2
RDL to floor: 225x5, 315x3, 365x6 (reps PR), 405x1 (PR)
Hammer Strength hip thrust: 250x9x2
Shoulder abductions and adductions, external and internal rotations, etc.

10/29/2025
Bench press [RPE 7]: 95x10, 135x10, 185x2, 135x15
Hammer strength bench press: 90x30, 180x30, 240x15
Pushups: BWx70 [AMRAP]
Cable pushdowns: 66x30x2
Shoulder abductions and adductions, external and internal rotations, etc.

10/31/2025
One-arm row: 70x5, 120x3, 170x8x3
Seated cable rows: 209x30, 209x15
Wide grip lat pulldowns: 121x30, 126x25
Wide grip cable reverse shrugs: 187x30, 192x20
Shoulder abductions and adductions, external and internal rotations, etc.

11/2/2025
SSB squats (pin 43): 155x5, 245x5, 365x3x2
Leg press: 450x10x2
High incline bench sit ups: BWx32, BWx25
Back extension machine: 205x15x2
DB side bends: 50x20x2
Shoulder abductions and adductions, external and internal rotations, etc.

11/3/2025
Hammer Strength bench press: 90x5, 180x15, 230x15, 280x10x2
Dips: BWx30x2
Incline bench press: 95x10x2
Cable pushdowns: 110x6x2
DB front raise: 75x6
Shoulder abductions and adductions, external and internal rotations, etc.