Category: Powerlifting

DB Side Laterals (superset with rear laterals):
20×12
20×12
20×12

DB Rear Laterals:
20×12
20×12
20×12

DB Front Lateral Raises:
20×12
20×12
20×12

Standing Military Press:
135×10
185×5
235×5
235×5
255×3 (push press)

Single-arm OH KB Press:
62×5-5
88×5-5
106×5-5

Ultra-wide BTN Standing Military Press:
45×12
65×12
85×12

Seated DB Press:
70×15-15-15

EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×12-12-12

Pushdowns:
50×50
50×50
50×50

Reverse Pushdowns:
50×50
50×50
50×50

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

Squats (5-3-1 @ 470, wraps @ 495+):
135×10
225×5
350×5
405×3
445×1
495×1
525×1
535×2

ATG Zercher Squats:
225×5
315×5
405×5
225×10

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

Lying Incline DB Row:
40s ×10-10-10-10-10
25s ×10-10-10-10-10

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

Band Pull-Aparts:
×25-25-25-25

Duration: 65 minutes

Flat DB Bench:
40×20
60×15
80×12
110×10
120×12
80×15

Flat DB Flyes:
55×10-10-10

Flat DB Pullovers:
55×10-10-10

Incline Bench:
135×10
185×10
235×10
235×10
235×10
185×15

Incline DB Flyes:
35×20-20-20

DE CG Bench Press:
135×12-12-12-12-12

JM Press:
45×10
65×10
85×10
105-65×10

Rope Pushdowns:
100-90-80-70-60×15-40×30

Seated Tricep Pushdown Machine:
235×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 52 minutes

First time pulling heavy sumo in a long time, and first time hitting 675 since last March. Feels good.

Deadlift (5-3-1 @ 600):
135×10
225×5
315×5
450×5
510×3
570×1
600×1
635×1
675×2

Conventional Deadlift:
495×3
495×3

BB Row (overhand):
225×6
275×6
275×6 (wide)
225×6 (wide)

Shrugs:
225×20
225×20
225×20 (btb)

Lying Hamstring Curl:
90×12-12-12

GHRs (4-2):
×10-10-10

Seated Hamstring Curl:
95×12-12-12

BTN Pulldowns:
200×6
230×6
230×6

CG Pulldowns:
250×6
250×6
250×6

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

Straight-bar Lat Pushdowns (strict form):
100×12
100×12
100×12

Band Pull-Aparts:
×25-25-25-25

Duration: 80 minutes

Side Laterals (superset with rear laterals):
20×12
20×12
20×12

Cable Rear Laterals:
20×12
20×12
20×12

BB Front Lateral Raises:
45×12
45×12
45×12

Standing Military Press:
135×10
185×5
235×5
235×5
235×5

Ultra-wide BTN Standing Military Press:
70×12-12-20

Single-arm OH KB Press:
62×5-5
88×5-5
106×6-6

Seated DB Press:
60×10
80×8
90×8
60-40×15

BB Curls (close, regular, wide grips):
35×25-25-25-25

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

Wide-grip Reverse Pushdowns:
50-40-30-20-10-50×12

Band Pull-Aparts:
×25-25-25-25

Duration: 44 minutes

ATG Squats (3’s @ 470):
135×10
225×5
330×3
375×3
425×3 (paused)

ATG Zercher Squats:
225×5
275×5
325×5
375×5

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

DB Shrugs:
70s ×50

Rope Face Pulls (pulling to chest, single rope):
200×15-15-15-100-50×20

Pulldowns (overhand, neutral wide grip):
120-100-80-60×12-40×20

Hammer Chins:
×12
×12
×12

Hanging Scapular Retractions:
×12
×12
×12

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
80×20

Flat DB Flyes:
45×15-15-15

Incline DB Bench:
45×20
45×20
45×20
45×20
45×20

Incline DB Flyes:
25×20-20-20

Upwards Cable Crossovers:
20×20-20-20

Flat DB Pullovers:
45×15-15-15

Flat DB Squeeze Press:
50s ×15
50s ×15
50s ×15

JM Press:
45×20-20-20

Rope Pushdowns:
70-60-50-40×10-30×30

Seated Tricep Pushdown Machine:
235×5-5-5-5-5

BB Forearm Curls:
35×25

Reverse BB Forearm Curls:
35×25

Band Pull-Aparts:
×25-25-25-25

Duration: 47 minutes

Conventional Deadlift (3’s @ 600):
135×10
225×5
315×5
420×3
480×3
540×4

Deadlift:
315×6
315×6
315×6

SLDL:
315×10
315×10
315×10

BB Row (wide overhand):
225×6
225×6
225×6

GHRs (4-2):
×12-12-12

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Seated Calf Raise:
90×30-45×30

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
110×15
110×15
110×15

BTN Pulldowns (held @ bottom):
100×15
100×15
100×15

CG Pulldowns (superset with pushdowns, held @ bottom):
100×15
100×15
100×15

Rope Lat Pushdowns (two ropes, strict form):
110×15
110×15
110×15

Standing BB Curls (various grips):
35×25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 65 minutes

Cable Side Laterals (superset with rear laterals):
20×12
20×12
20×12

Cable Rear Laterals:
20×12
20×12
20×12

BB Front Lateral Raises:
45×12
45×12
45×12

Ultra-wide BTN Standing Military Press:
65×12-12-12-12-20

Strict Military Press:
135×10
185×5
235×5
255×5
275×2

Seated DB Press:
55×15
75×12
95×10
45×15
45×15

EZ Curls (close, regular, wide grips):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12

Pushdowns:
100-90-80-70-60-50-40-30-20-10×12

Seated Tricep Pushdown Machine:
145-130-115-100-85-70-55-45-35-25×12

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes