Category: Powerlifting

11/15 – Pull

Back to focusing on sumo deads for a while. Super easy/fast pulls today.

Deadlift (5’s @ 650):
135×10
225×5
315×5
405×5
455×5
520×6

BB Row (various overhand grips):
225×6-6-6-6-6

Lying Hamstring Curl:
80×12-12-12

GHRs:
×12 (4/1)
×12 (4/1)
×12 (4/1)

Rope Face Pulls (two ropes, #18):
70×15-15-20

Straight-bar Lat Pushdowns (strict form):
90-110-130-150-90×15

Wide-grip Pulldowns:
250×13f-5f-4f

BB Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom):
25×25-25-25-25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes

11/10 – Quads/Shoulders/Back/Arms – Active Recovery

Bulgarian Split Squats:
bw ×10-10-10-10-10-10-10-10-10-10

Leg Extensions:
80×10-10-10-10-10-10-10-10-10-10

Halos (holding plate):
25×20

Ultra-wide BTN Press:
45×25-25

Military Press:
135×10-10-10-10

Reverse Side Laterals (superset with rear laterals + front laterals + front raises):
15×10
15×10
15×10

Rear Laterals:
15×10
15×10
15×10

DB Reverse Front Lateral Raises:
15×10
15×10
15×10

Front DB Raises (to overhead, locked arms):
15×10
15×10
15×10

Strict Side Laterals:
15×10-10-10

Rope Face Pulls (pulling to chest, single rope):
50×15-15-15-15-15

Seated Pulldown Machine:
50×10-10-10-10-10

Chins/Pull-ups:
bw ×10-10-10

Preacher Curls:
35×10
35×10
35×10
35×10
35×30

Alternating DB Curls (opposite arm held @ middle of rom):
15×10
15×10
15×10
15×10
15×10

DB Hammer Curls:
15×10
15×10
15×10
15×10
15×10

V-bar Pushdowns:
50×10
50×10
50×10
50×10
50×30

OH Plate Extensions:
25×30

Band Pull-Aparts:
×25-25-25-25

Duration: 44 minutes

11/9 – Push – Active Recovery

Flat DB Flyes:
40×10-10-10

Flat DB Bench:
40×10-10-10

Flat DB Squeeze Press:
40×10-10-10

Incline DB Flyes:
30×10-10-10

Incline DB Bench:
30×10-10-10

Incline DB Squeeze Press:
30×10-10-10

Flat DB Pullovers:
20×30

Ultra-wide Bench Press:
45-95-135-135-95-95×15

Seated Pec Flye Machine:
100×10-10-10-10-10

Cable Crossovers:
50×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 23 minutes

11/8 – Pull – Active Recovery

Seated Cable Row:
100×10-10-10-10-10

Lying Hamstring Curl:
50×10-10-10-10-10

Seated Hamstring Curl:
50×10-10-10-10-10

Rope Face Pulls (two ropes, #18):
50×10-10-10-10-10

V-bar Lat Pushdowns (strict form):
50×10-10-10-10-10

Wide-grip Pulldowns:
100×10-10-10-10-10

CG Pulldowns:
100×10-10-10-10-10

Preacher Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom):
25×25-25-25-25-25-25-25

OH Rope Extension:
30×30

V-bar Pushdowns:
50×30

Bench Dips:
bw ×30

Band Pull-Aparts:
×25-25-25-25

Duration: 24 minutes

11/1 – Pull

Conventional Deadlift (5’s @ 660, reps paused):
135×10
225×5
315×5
395×5
460×5
530×6

Deadlift:
340×5
340×5
340×5

Deficit SLDL (standing on 45lb bumper):
340×5
340×5
340×5

BB Row (various overhand grips):
205×10-10-10

Lying Hamstring Curl:
80×12-12-12

GHRs:
×10-10-10 (4/1)

Rope Face Pulls (two ropes, #18):
70×15-15-20

Straight-bar Lat Pushdowns (strict form):
90×15-15-15-110×15-130×15

Wide-grip Neutral Grip Pulldowns:
250×13f-4f-3f

BB Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom):
25×25-25-25-25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes

10/29 – Shoulders

Fast sessions. Skipped arms. Good presses.

Halos (holding plate):
25×20-20-20

Single-arm KB OH Press:
44×5-5-53×5-5-71×5-5-88×5-5
106×6-6

Ultra-wide BTN Press:
45×25-25

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
20×10
20×10

DB Reverse Front Lateral Raises:
20×10
20×10
20×10

Rear Laterals:
20×10
20×10
20×10

Arnold Presses:
20×10-10-10

Strict Side Laterals:
20×10-10-10

Front Plate Raises (to overhead):
45×10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 17 minutes

10/28 – Quads/Back

Solid squats this week. Heel lift in the shoes seems to really help the hip mobility.

ATG Squats (high-bar):
135×10
225×5
315×3
405×1
455×1
500×2
515×1

DB Bulgarian Split Squats:
120×10-10
120×10-10
120×10-10

Leg Extensions:
235-205-175-145-115-85-55-25×10

DB Shrugs:
150s ×10
150s ×10
150s ×20

CG Pulldowns:
250-220-190-160-130-100×5-70×10-50×15

Rope Face Pulls (pulling to chest, single rope):
200-170-140-110-80-50-30-200×12

Hanging Scapular Retractions:
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

10/26 – Push

Flat DB Flyes:
50×12-12-12-12

Flat DB Pullovers:
50×20

Floor KB Squeeze Press:
88×15-15-15-15-15

Incline DB Flyes:
50×10-10-10

Cable Crossovers:
70×15
90×12
110×10
150×12 (PR)

Seated Pec Flye Machine:
205-175-145-115-100-85-70-55-45-35-25×10

Floor Press:
135×10
185×5
235×5-5-5

Ultra-wide Bench Press:
45×20-135×15-15-30

Rope Pushdowns:
30×100

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

10/25 – Pull

Booster+flu shot, so cruised after deads.

Conventional Deadlift (3-3-1 @ 650):
135×10
225×5
315×5
405×3
485×3
550×3
615×1

Deadlift:
405×5

BB Row (overhand, various widths):
225×10-10-10

Lying Hamstring Curl:
95×12-12-12

Seated Hamstring Curl:
95×12-12-12

Wide-grip Pulldowns:
100×15-15-15

Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
50×15
50×15
50×15

Rope Lat Pushdowns (two ropes, strict form):
50×15
50×15
50×15

EZ Curls (various grips):
25×10-10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes

10/22 – Shoulders/Arms

Halos (holding plate):
25×20-20-20

Standing Military Press:
45×10
65×10
95×10
135×10
185×5
235×5
235×5
135×10

Ultra-wide BTN Press:
45×15-15-15

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
20×10
20×10

DB Reverse Front Lateral Raises:
20×10
20×10
20×10

Rear Laterals:
20×10
20×10
20×10

Strict Side Laterals:
20×10-10-10

Front BB Raises (to overhead):
45×10-10-10

Cable Curls:
100-90-80-70-60-50-40-30-20-10×10

OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×10

Band Pull-Aparts:
×25-25-25-25

Duration: 44 minutes