Category: Powerlifting

A bit of a challenge to get back into the swing of things hitting it hard at home, but this ended up being a stellar session.

@home
SLDL (superset with deads, wooden dowel+kbs):
194×10
266×10
266×10

Deadlift (wooden dowel+kbs):
194×10
266×10
266×10

BB Row (underhand, wooden dowel+kbs):
194×10
194×10
194×10
194×10
194×10

KB Cleans:
88×5
88×5
88×5
88×5

BTB KB Shrugs:
106×20
106×20
106×20
106×20
106×20

Band Face Pulls (superset with btn pulldowns):
purples ×12
purples ×12
purples ×12

Band BTN Pulldowns:
purples ×12
purples ×12
purples ×12

Band CG Pulldowns (superset with pushdowns):
blue+green ×6
blue+green ×6
blue+green ×6

Band Lat Pushdowns (strict form, dowel):
purple ×15
purple ×15
purple ×15

Lying Hamstring Curl:
purple ×15-15-15-15-15-15

Standing Band Curls (dowel shoulder width – close grip – v-bar-grip, different grip each dropset):
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12

Lying Leg Lift:
doubled red ×15
doubled red ×15

V-Sit Leg Extensions:
doubled red ×15
doubled red ×15

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 43 minutes

Last gym session before another month of quarantine. Annihilated my shoulders with the first real heavy military presses in 8+ months. Solid 300 double with a bit of leg drive.

Standing Military Press:
45×10
135×10
165×6
195×3
225×3
250×1
275×1
285×1
300×2

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

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

Side Laterals:
20×12
20×12
20×12

Rear Laterals:
40×12
40×12
40×12

Front BB Laterals:
45×12
45×12
45×12

BB Curls (close, wide, reverse grips):
45×12-12-12
45×12-12-12

V-bar Pushdowns:
200-190-180-170-160-150-140-130-120-110-100-90-80-70-60-50×5

Duration: 35 minutes

About to go into quarantine again for 4 weeks minimum so I decided to do another heavy squat day and push things a bit more. Felt great.

Squats (shoulder width stance):
135×10
225×5
315×3
405×2
455×1
505×2
405×5

Leg Extensions:
235×10
235×10
235×10
235×10
235×20

Wide-grip Shrugs:
135×10
225×5
315×5
405×5
495×5
585×5

Shrugs:
585-585-495-405-315-225×5

Rope Face Pulls (pulling to chest, single rope):
150×15-15-15

Seated Pulldown Machine:
120×12-12-12

Hammer Chins:
×12
+20×10
+20×10

Hanging Scapular Retractions:
×12
+20×10
+20×10

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 45 minutes

Great session. Single-arm DB presses were way more awkward than expected after being so used to KB presses, but went well regardless.

Single-arm OH DB Press:
55×10
55×10
75×5
75×5
100×5
100×5
110×3
110×3
120×1 (PR)
120×1 (PR)

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

Ultra-wide BTN Standing Military Press:
55×12
55×12
55×12
55×12
55×25

Straight-arm Side Laterals (superset with rear laterals):
20×10
20×10
20×10

Iron Cross Laterals:
20×10
20×10
20×10

Rear Laterals:
40×12
40×12
40×12

EZ Curls (close, regular, wide grips):
45×12-12-12
45×12-12-12
45×15-15-15

Seated Tricep Pushdown Machine:
235×10
235×10
235×10
235×10
235×12

Wide-grip Pushdowns:
110×15-100×15-90×15-80×15-70×15-60×15-50×20

DB Forearm Curl:
35×15-15×25
35×15-15×25

Reverse DB Forearm Curls:
15×25-10×25
15×25-10×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 63 minutes

Great workout. Feeling utterly destroyed. Starting to push squats more.

Squats (shoulder width stance):
135×10
225×10
255×10
285×10
315×10
365×1
405×1
455×1
475×1
315×3 (paused)
315×3 (paused)
315×3 (paused)

Single-leg Extensions:
55×12
55×12
55×12
55×12
55×12
55×12
235×10 (both legs – toes out)
235×10 (both legs – neutral)
235×10 (both legs – toes in)

Wide-grip Shrugs:
225×10
315×10
405×10
495×10
585×10

Shrugs:
585-495-405-315-225×10

Rope Face Pulls (pulling to chest, single rope):
150×15-15-15

Seated Pulldown Machine:
120×12-12-12

Hammer Chins:
×12
+15×10
+25×8

Hanging Scapular Retractions:
×12
+15×10
+25×8

Hanging Knee Lifts:
×10
×10
×10

Kneeling Rope Cable Crunches:
80×10
100×10
140×10

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 65 minutes

Really nice pressing today.

Flat DB Bench:
35×15
55×12
75×10
95×10
110×10
130×8
100×12
80×15

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

Flat DB Flyes:
35×15-15-15

Incline DB Flyes:
30×15-15-15

CG Bench Press:
135×10
155×10
175×10
195×10
215×10-155×12

JM Press:
45×20
80×20
80×20
55×30

Cable Crossovers (low, high):
80×15-30×15
70×15-30×15
70×15-30×15
60×25-30×15

Seated Tricep Pushdown Machine:
235×7-7-7-7-8

Rope Pushdowns:
60×15-15-15-15-25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 55 minutes