Category: Powerlifting

8/24 – Push

Pushing things a bit more, albeit with no pressing. Seeing how the elbow feels.

Flat DB Flyes:
25×15
45×12
65×10
75×10

Flat DB Squeeze Press:
25×15
45×12
65×10

Incline DB Flyes:
25×15
45×12
55×10
65×10

Flat DB Pullovers:
25×30

Cable Crossovers:
60×15
80×12
100×10
120×10

Seated Pec Flye Machine:
100×15
140×12
170×10
200×26f-9f-6f

V-bar Pushdowns * Rope Pushdowns:
30×30-30
30×30-30
30×30-30

Seated Tricep Pushdown Machine:
100×30

OH DB Extension:
15×30

Band Pull-Aparts:
×25-25-25-25

Duration: 36 minutes

8/23 – Pull – ME

Testing conventional deads a bit – best since 9/2018, so I’m pleased with that. Definitely feeling stronger than ever and probably could set a new 1rm PR with a few more heavy sessions.

Conventional Deadlift:
135×10
225×5
315×5
405×1
495×1
585×1
635×2 (second rep paused)

BB Row (overhand, various widths):
315×6
315×6
315×6
225×8
225×10

Lying Hamstring Curl:
100×6-150×6-200×6

Seated Hamstring Curl:
100×6-155×6-175×6

Wide Neutral-grip Pulldowns:
250×6
250×6
250×8

CG Pulldowns:
250×6
250×6
250×8

Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×15
150×12
200×10

Straight-bar Lat Pushdowns (strict form):
100×15
70×20
40×30

Band Pull-Aparts:
×25-25-25-25

Duration: 51 minutes

8/20 – Shoulders/Arms

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

Cable Rear Laterals:
10×15
10×15
10×15

Cable Front Lateral Raises:
10×15
10×15
10×15

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10

Rear Laterals:
20×10
50×10
60×10

DB Reverse Front Lateral Raises:
20×10
25×10
25×10

Front Plate Raises (to overhead):
45×17f-7f-5f

Strict Side Laterals:
30×12f-7f-4f

Cable Curls:
100×16f-8f-6f

OH Cable Curls:
50-40-30-20-10×12

Pushdowns:
20×150

Band Pull-Aparts:
×25-25-25-25

Duration: 34 minutes

8/19 – Quads/Back – Deload

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

Leg Extensions:
50×10-10-10-10-10-10-10-10-10-10

Wide-grip Shrugs:
225×10-10-10

BTB Shrugs:
225×10-10-10

Low Rope Pulls (pull to waist):
30×15-15-15

Seated Pulldown Machine:
50×15-15-15-15-15

Hanging Scapular Retractions (narrow, medium, wide grips):
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 26 minutes

8/13 – Shoulders/Arms – Deload

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

Cable Rear Laterals:
10×15
10×15
10×15

Cable Front Lateral Raises:
10×15
10×15
10×15

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

Rear Laterals:
10×15
10×15
10×15

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

Front Plate Raises:
25×15-15-15

EZ Curls (close, wide, reverse grips):
25×15-15-15
25×15-15-15
25×15-15-15

V-bar Pushdowns:
20×150

Band Pull-Aparts:
×25-25-25-25

Duration: 24 minutes

8/12 – Quads/Back – Deload

DE ATG Squats:
225×3-3-3-3-3
315×1-1-1-1-1

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

Leg Extensions:
50×10-10-10-10-10-10-10-10-10-10

Wide-grip Shrugs:
225×10-10-10

BTB Shrugs:
225×10-10-10

Low Rope Pulls (pull to waist):
20×15-15-15

Seated Pulldown Machine:
50×15-15-15-15-40

Hanging Scapular Retractions (narrow, medium, wide grips):
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 27 minutes

8/10 – Push – Deload

Flat DB Flyes:
15×20-20-20-20-20

Incline DB Flyes:
15×20-20-20-20-20

Cable Crossovers:
20×20-20-20-20-20

Pec Flye Machine:
40×20-20-20-20-20

Rope Pushdowns:
30×20-20-20-20-20

OH Rope Extensions:
30×20-20-20-20-20

V-bar Pushdowns:
30×20-20-20-20-20

Underhand Pushdowns:
20×20-20-20-20-20

Band Pull-Aparts:
×25-25-25-25

Duration: 31 minutes

8/9 – Pull – Deload

Deadlift:
225×30

Conventional Deadlift:
225×30

Seated Calf Raises:
45×50-50

BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10

Shrugs:
135×20
135×20
135×20

Lying Hamstring Curl:
50×12-12-12

Seated Hamstring Curl:
50×12-12-12

Rope Face Pulls (two ropes, #18):
50×15-15-15

BTN Pulldowns:
80×15-15-15

CG Pulldowns:
80×15-15-15

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

Standing BB Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 31 minutes

8/5 – Quads/Back

Squats (5-3-1 @ 500, wraps @ 495+):
135×10
225×5
315×5
375×5
425×3
475×1
500×2

Leg Extensions:
235×10-10-10-10-10
115×10-10-10-10-10-10-10-10-10-10

DB Bulgarian Split Squats:
110×10-10
110×10-10
110×10-10

BB Shrugs (last rep held @ top):
225×5
315×5
405×5
495×5
585×5

Wide-grip BB Shrugs (last rep held @ top):
585-495-405-315-225×5

Hanging Scapular Retractions:
×10-10-10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes

8/4 – Arms

Preacher Curls (narrow):
45×20
45×20
45×20
45×20
45×30

Preacher Curls (wide):
45×20
45×20
45×20
45×20
45×30

V-bar Pushdowns:
50×20
50×20
50×20
50×20
50-20×50

OH V-bar Extensions:
50×20
50×20
50×20
50×20
30-20×50

Duration: 18 minutes