Category: Powerlifting

Conventional Deadlift (65%):
135×15
225×5
370×2
370×2
370×2
370×2
370×2
370×2
370×2
370×2
370×2
370×3

Leg Press (higher stance):
650×10
740×10
830×10
920×10
1010×10

Seated Leg Extension:
70×15
100×15
130×15
160×15

Weighted Decline Situps:
+55×10
+55×10
+55×12

Decline Broomstick Twists:
×30
×30

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

No pressing (elbow). More light/high volume iso work for triceps to help recovery.

Single-arm Cable Crossover:
30×12
40×12
50×12
60×12
70×12

Seated Shoulder Press Machine:
30×12-12-12-12-12

Seated Tricep Pushdown Machine:
50×12
80×12
110×12
140×12

CG Pulldowns:
200×8
200×8
200×8
200×8

Hammer Curls:
50s ×10
70s ×10
90s ×10

Underhand Pushdowns:
30×20-20-20

Palms-Out Bench Dips:
×20-20-20

Rope Pushdowns:
30×20-20-20

Tricep Kickbacks:
10×20-20-20

Band Pull-Aparts:
×25-25-25-25-25

Duration: 43 minutes

First time doing paused conventional deads like this. Each rep paused below the knee on the way up for a 3-count, then locked out. Brutal.

Paused Conventional Deadlift (reps paused below knee for 3-count on way up):
135×10
225×5
315×3
405×2
495×1
545×1
565×1 (PR)
505×2
505×1 (paused twice on way up)

SLDL:
315×5
365×5
415×5

45-degree Hypers:
+50×10
+50×10
+50×10
+50×10
+50×10

Lying Hamstring Curls:
60×10
60×10
60×10
60×10
60×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 45 minutes

Still cruising to let the elbow heal up.

Seated Chest Press Machine:
50×10 (incline seat position)
70×12
70×12
50×10 (switch to flat seat position)
70×12
70×12
50×10 (switch to decline seat position)
70×12
70×12

Incline DB Flyes:
20×12
20×12
20×12
20×12
20×12

T-bar Row (using narrow pulldown handle):
135×10
180×10
225×10
270×10
300×8 (PR)

Incline EZ Tricep Extension:
25×15
25×15
25×15
25×15
25×15

Side Laterals:
20×20
20×20
20×20

Band Pull-Aparts:
×25-25-25-25-25

Duration: 38 minutes

Intense session. Feeling good.

Conventional Deadlift (60%):
135×15
225×3
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×3

Leg Press (higher stance):
630×10
720×10
810×10
900×10
1010×10

Seated Leg Extension:
70×15
100×15
130-70×15

Weighted Decline Situps:
+45×10
+55×10
+55×10

Decline Broomstick Twists:
×30
×30

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

No pressing (elbow). Good session regardless.

Cable Crossover:
40×12
50×12
60×12
70×12
80×12

Seated Shoulder Press Machine:
70×12
85×12
100×12
115×12

Seated Tricep Pushdown Machine:
235×15
145×15
145×15

Hanging Scapular Retractions:
×10
×10
×10 (arched chest)
×10 (arched chest)
×8-8 (one-arm, supported by green band)

Rear Delt Cable Extensions:
20×25
20×25

Hammer Curls:
45s ×10
65s ×10
85s ×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 35 minutes

Wide Neutral-grip Pulldowns:
200×8
200×8
200×8

DB Shrugs:
150s ×10
150s ×10
150s ×12

T-bar Rows:
135×12
160×12
185×12

Preacher Curls:
65×12
85×10
85×10

Incline DB Curls:
30×12
30×12
30×12

Cross-body Cable Curls:
20×12
30×12
40×12
50×12

DB Wrist Rotations (holding end of db in palm):
5×25
10×10

Duration: 30 minutes

Really solid pulls today. I’ve gone heavier on rack pulls from mid-knee in the past, but that was with the deadlift bar. Stiff bar today with barely any bend, so I could probably count these as a PR. Have to figure out a way to add more weight, though, as the bar is maxed with the 45’s available here, and 765 was pretty easy.

Conventional Rack Deadlift (bar @ mid-knee):
135×10
225×5
315×5
405×3
495×2
585×1
675×1
725×1
765×2
765×2
685×3

RDL:
315×5
365×5
415×6

45-degree Hypers:
+45×10
+45×10
+45×10
+45×10
+45×10

Lying Hamstring Curls:
60×10
60×10
60×10
60×10
60×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 45 minutes

@home. Taking it easy on the elbow, but was able to do a handful of floor presses against heavy resistance without any elbow aggravation.

Band Floor Press:
doubled purple ×15
doubled purple ×15
doubled purple+green ×1
doubled purple+green ×1
doubled purple+green ×1
doubled purple+green ×1
doubled purple+green ×1
doubled purple+green ×1
doubled purple+green ×1
doubled purple+green ×1
doubled green ×10
doubled green ×10
doubled green ×10

Band Reverse-grip Floor Press:
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled green ×10
doubled green ×10

Band Cable Crossover:
reds ×20
reds ×20
reds ×20
reds ×20
reds ×20

Band BB Rows:
doubled green ×10
doubled purple+green ×10
doubled purple+green ×10
doubled green ×10
doubled green ×10

OH Band Extension:
red ×15
red ×15
red ×15
red ×15
red ×15

Side Laterals:
red ×20
red ×20
red ×20

Incline Pushups:
×10
×10
×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 32 minutes