Category: Powerlifting

Great workout.

@gym
Squats (feet together):
135×10
225×10
245×10
265×10
285×10

Single-leg Extensions:
50×12
50×12
50×12
50×12
50×12
50×12
100×25 (both legs – toes out)
100×25 (both legs – neutral)
100×25 (both legs – toes in)

Wide-grip Shrugs:
225×10
275×10
325×10
275×10
225×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
150×15
160×15
170×15

Pulldowns (overhand grip):
160×10
170×10
180×10

Hammer Chins:
×12
×12
+10×12

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

Lying Leg Lifts:
×25
×25
×25

Crunches:
×25
×25
×25

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

Duration: 50 minutes

Great session.

@ gym
KB Squeeze Presses (on bench, holding kb like a ball and pressing):
62×30
71×20
88×20
106×20
106×20
106×20
106×25
88×25
71×25
62×30

Incline Bench Press:
135×10
155×10
175×10
195×10
205×10

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

JM Press:
45×20
65×20
65×20
45×30

Flat DB Flyes:
40×15-15-15

Cable Crossovers (low, high):
80×15-40×15
90×15-40×15
90×15-40×15
90×15-40×15

Rope Pushdowns:
60×15
70×15
80×15
90×15
100×15

Seated Tricep Pushdown Machine:
235×6-6-6-6-6 (PR)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 58 minutes

Great session. Slowly ratcheting up intensity.

@ gym
SLDL:
235×10
235×10
235×10
235×10
235×10

BB Row (overhand):
185×10
185×10
185×10
185×10
185×10

Hang Power Cleans:
200×5
200×5
200×5

BTB Shrugs:
235×10
235×10
235×10
235×10
235×10

Lying Hamstring Curl:
70×12
90×12
110×12

GHR (2/2):
×10
×10
×10

Seated Hamstring Curl:
110×12
110×12
110×12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
80×12
90×12
100×12

BTN Pulldowns:
160×12
180×12
200×12

CG Pulldowns (superset with pushdowns):
200×5
250×5
250×6

Straight-bar Lat Pushdowns (strict form):
80×12
90×12
100×12

Standing Cable Curls (close grip – shoulder width – v-bar-grip, different grip each dropset):
70×12-12-12
70×12-12-12
80×15-15-20
100×8-8-12

V-Sit Crunches:
×25
×25

Hanging Knee Raises:
×25
×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 66 minutes

Really nice session despite going in on a 24h fast. Been skipping using wrist wraps for all pressing for a while now to strengthen the forearms/wrists more.

@ gym
Single-arm OH KB Press:
60×10
60×10
88×5
88×5
106×6 (PR)
106×6 (PR)
88×6
88×6
60×10
60×10

Standing Military Press:
185×5
235×5
185×5
135×12

Ultra-wide BTN Standing Military Press:
45×12
45×12
45×12
45×12
45×20

Side Laterals (superset with rear laterals):
30×10
30×10
30×10
30×10

Rear Laterals:
30×10
30×10
30×10
30×10

Front Lateral Plate Raises:
45×10
45×10
45×10

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

Seated Tricep Pushdown Machine (superset with pushdowns):
110×15
130×15
160×12
190×12
230×10 (stack)

Pushdowns:
100×15
110×15
120×12
130×12
200×10 (stack)

DB Forearm Curl:
15s ×50

Reverse DB Forearm Curls:
15s ×25

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

Duration: 50 minutes

Finally doing squats at the gym…feels good.

@gym
Squats (feet together – shoulder-width  – wide-stance, 5-10s between stance changes):
225×4-4-4
225×4-4-4
225×4-4-4

Single-leg Extensions:
50×12
50×12
50×12
50×12
50×12
50×12
100×20 (both legs – toes out)
100×20 (both legs – neutral)
100×20 (both legs – toes in)

Wide-grip Shrugs:
225×10
225×10
225×10
225×10
225×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
100×15
120×15
140×15

Pulldowns (overhand grip):
150×10
150×10
150×10

Hammer Chins:
×12
×12
×12

Hanging Scapular Retractions:
×12
×12
×12

Lying Leg Lifts:
×25
×25
×25

V-Sit Crunches:
×25
×25
×25

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

Duration: 35 minutes

Outstanding, but my bench movements feel weak af. Bands definitely did not carry over for them.

@ gym
KB Floor Squeeze Presses (on bench, holding kb like a ball and pressing):
60×30
70×20
88×20
105×20-20-25
88×25
70×25
60×30

Incline Bench Press (15-30s rests):
135×10
155×10
175×10
195×10
195×10

CG Bench Press (15-30s rests):
135×10
155×10
175×10
195×10-155×20

JM Press:
45×20
65×20
65×20
45×30

Flat DB Flyes:
40×15-15-15

Cable Crossovers (low, high):
80×15-40×15
80×15-40×15
80×15-40×15
80×15-40×15

Rope Pushdowns:
50×15
60×15
70×15
80×15
90×15

Seated Tricep Pushdown Machine:
110×10
140×10
170×10
200×10-110×15

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

Duration: 45 minutes

Back at the gym. I love the home sessions, but they just cannot match the intensity of the gym workouts.

@ gym
SLDL:
225×10
225×10
225×10
225×10
225×10

BB Row (underhand):
185×10
185×10
185×10
185×10
185×10

Hang Power Cleans:
185×5
185×5
185×5

BTB Shrugs:
225×10
225×10
225×10
225×10
225×10

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
50×12
60×12
70×12

BTN Pulldowns:
120×12
140×12
160×12

CG Pulldowns (superset with pushdowns):
200×5
220×5
250×5
250×5
250×5

Rope Lat Pushdowns (strict form):
70×12
70×12
70×12
70×12
70×12

Seated Hamstring Curl:
110×12
110×12
110×12

Lying Hamstring Curl:
70×12
90×12
110×12

Standing Cable Curls (shoulder width – close grip – v-bar-grip, different grip each dropset):
60×12-12-12
70×12-12-12
70×12-12-12
70×12-12-20

V-Sit Crunches:
×25
×25
×25
×25

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

Duration: 58 minutes

Great workout.

Single-arm OH KB Press (super strict):
53×10
53×10
72×10
72×10
88×9
88×9
72×10
72×10
53×12
53×12

Standing Military Press (wooden dowel anchored to band):
blue ×6
blue ×6
blue ×6
blue ×6
blue ×10

Ultra-wide BTN Standing Military Press (wooden dowel anchored to band):
purple ×12
purple ×12
purple ×12
purple ×12
purple ×20

Band Laterals (superset with rear laterals):
red ×10
red ×10
red ×10
red ×10

Band Rear Laterals:
red ×10
red ×10
red ×10
red ×10

Band Front Lateral Raises (dowel):
reds ×12
reds ×12
reds ×12

Bicep Curls (dowel, close, regular, wide grips):
purple ×12-12-12
purple ×12-12-12
purple ×15-15-15

Reverse Pushdowns (superset with pushdowns):
red ×20
red ×20
purple ×12
purple ×12
purple ×12-red ×15

Pushdowns:
red ×20
red ×20
purple ×12
purple ×12
purple ×12-red ×15

Band Forearm Curl  (wooden dowel anchored to doubled band):
red ×50

Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
red ×50

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

Duration: 44 minutes

Finally doing some more intensive leg work – so far so good.

Goblet Squats (feet together – shoulder width – wide stance):
88×6-6-6
88×6-6-6
88×6-6-6

Lying Single-leg Extensions:
purple ×12
purple ×12
purple ×12
purple ×12
purple ×12
purple ×12
purple ×25 (both legs – toes out)
purple ×25 (both legs – neutral)
purple ×25 (both legs – toes in)

Lying Single-leg Leg Press:
purple ×20
purple ×20
purple ×20

BTB KB Shrugs:
88×20
88×20
88×20
88×20
88×20

Single-arm Band Face Pulls (superset with pulldowns):
blue ×10
blue ×10
blue ×10

Band Pulldowns (overhand grip):
blue+green+purple+red ×10
blue+green+purple+red ×10
blue+green+purple+red ×10

Pull-ups (dowel):
×10
×10
×12

Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×12

Lying Leg Lifts:
×25
×25
×25

V-Sit Crunches:
×25
×25
×25

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

Duration: 44 minutes

Solid.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×30
72×20
88×25-25-25-30
72×30
53×30

Floor Presses (lying across band looped over wooden dowel):
doubled green ×12
doubled green ×12
doubled green ×12
doubled green ×12
doubled green ×12

CG Floor Presses (lying across band looped over wooden dowel):
doubled purple+red ×12
doubled purple+red ×12
doubled purple+red ×12
doubled purple+red ×12
doubled purple+red ×12

Skull Crushers (lying across band looped over wooden dowel):
doubled purple ×15
doubled purple ×15
doubled purple ×20

Lying Band Flyes (lying across band):
green ×15-15-15

Standing Band Crossovers (bands anchored to ceiling):
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds ×15

Band Pushdowns (rope pushdown form, superset with pushups):
red ×15
red ×15
red ×15
red ×15
red ×15

Decline Pushups:
bw ×12
bw ×12
bw ×12
bw ×12
bw ×12

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

Duration: 32 minutes