Category: Powerlifting

4/25 – Arms/Shoulders

Nice upper session. Easy overheads.

Push Press:
45×12
95×12
135×12
185×5
225×3
255×3
225×5
135×10
135×10

Klokov Press:
45×20
45×20
65×20
85×20
95×20

Seated Bicep Curl Machine:
50×10
100×10
125×10
150×10
164×10
171×10 (PR)
150×10

EZ Curls:
75×12
75×12
75×12
75×12
75×12

OH Cable Curls:
23×20
23×20
23×20
23×20
23×20

OH Rope Extension:
40×20
40×20

Underhand-grip Flat DB Bench:
30×20
30×20
30×20
30×20
30×20

DB Tricep Extension:
20×20
20×20
20×20
20×20
20×20

Pec Flye Machine:
170×12
170×12
170×12
170×12
170×12

Rear Delt Flye Machine:
100×8
120×8
120×8
100×8
100×8

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 75 minutes

4/22 – ATG Squats – 5’s

Solid, quick squat session. Back is fried but still got it done. First/last reps of the top sets paused.

ATG Squat (high-bar):
135×12
225×6
365×5
415×5
465×5

Seated Leg Extension:
210×12
210×12
210×12
210×12
210×12

Single-arm Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10
50×10
50×12
50×12
50×12
50×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 30 minutes

4/21 – Upper

Slowly easing back into the pressing movements. No elbow issues at all today. Strong and easy with 10-20s rests between all sets.

Incline Bench Press:
45×20
45×20
135×12
135×12
155×6
175×6
195×6
215×6
215×8

Bench Press:
135×12
135×12
155×6
175×6
195×6
215×6
215×8

Standing Cable Flyes:
30×12
40×12
40×12
40×12
40×12
40×12
40×12

OH DB Extensions:
30×20
40×20
40×20

Klokov Press:
45×20
65×20
65×20
65×20
65×20

BTN Pulldown (slow negatives):
150×6
150×6
150×6
150×6
150×8

DB Pullovers:
60×10
60×10
60×10
60×10
60×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

4/19 – Deadlift – 5’s

Good deads – this top set was definitely at my limit today.

Conventional Deadlift:
135×10
225×6
315×3
405×1
475×1
535×1
605×5 (PR)
535×5
475×6

Elevated SLDL (standing on 4″ box):
355×3
355×3
355×3
355×3
355×3

CG Pulldown:
150×10
200×10
200×10
200×10
250×10

Seated Lat Row Machine (chest supported):
200×6
200×6
200×6
200×6
200×6

Standing Cable Abduction:
23×12
23×12
23×12

Standing Cable Adduction:
23×12
23×12
23×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes

4/18 – Arms/Shoulders

Good upper workout. Overheads feeling super easy right now.

Push Press:
45×12
95×10
135×10
185×5
225×5
235×5
135×12
135×12

Klokov Press:
45×20
45×20
45×20
65×20
85×20

Seated Bicep Curl Machine:
100×10
125×10
150×10
164×10 (PR)
150×10
125×12

EZ Curls:
95×6
95×6
95×6
95×6
95×6

OH Cable Curls:
23×20
23×20
23×20
23×20
23×20

OH Rope Extension:
40×20
40×20

Underhand-grip Flat DB Bench:
30×20
30×20
30×20
30×20
30×20

DB Tricep Extension:
20×20
20×20
20×20
20×20

Cable Crossovers:
20×12
30×12
40×12
40×12
40×12

Rear Delt Flye Machine:
100×8
120×8
120×8
100×10
100×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 75 minutes

4/15 – ATG Squats – Deload

Nice squat deload session. Hips felt good, and felt real strong on the abduction work.

Paused ATG Squat (high-bar):
135×12
225×6
315×6
405×3
315×6

Shrugs (reps paused @ top):
225×6
315×6
405×6
405×6
405×6
315×6

Single-arm Seated Bicep Curl:
50×8
62×8
75×8
75×8

Standing Alternating DB Curl:
20×12
20×12
20×12
20×12

Seated Leg Extension:
210×10
250×10
310×10
325×10
325×10

Standing Cable Adduction:
20×12
20×12
20×12

Standing Cable Abduction:
20×12
20×12
20×12

Duration: 60 minutes

4/14 – Upper

Working on some inclines and bench press again – nice and light and no elbow issues. Felt good to get under the bar after 5 weeks of no pressing.

Incline Bench Press:
45×20
45×20
135×10
135×10
155×6
175×6
195×6
195×6

Bench Press:
135×10
135×10
155×6
175×6
195×6
195×6

Standing Cable Flyes:
30×12
40×12
50×12
40×12
40×12
40×12
40×12

Single-arm Tricep Pushdowns:
17×12
17×12
17×12

Klokov Press:
45×20
45×20
45×20
45×20
65×20

BTN Pulldown (slow negatives):
150×6
150×6
150×6
150×6
150×6

DB Pullovers:
60×10
60×10
60×10
60×10
60×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

4/12 – Deadlift – Deload

Feeling pretty fatigued from last cycle so taking it easier this week and deloading before starting the next cycle next week.

Conventional Deadlift:
135×10
225×6
315×3
405×3
475×1
535×1
535×1

Elevated SLDL (standing on 4″ box):
355×5
355×5
355×5
355×5
355×10

Seated Lat Row Machine (chest supported):
200×6
200×6
200×6

CG Pulldown:
200×6
200×6
200×6

Single-arm Cable Face Pull:
80×12
80×12
80×12

Standing Cable Abduction:
17×12
17×12
17×12

Standing Cable Adduction:
17×12
17×12
17×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes

4/11 – Arms/Shoulders

First workout in over a month with some light pressing and tricep work to test the elbows out. Not bad so far…

Seated Bicep Curl Machine:
50×10
100×10
125×10
150×10
157×10
164×10 (PR)
100×12

EZ Curls:
75×10
75×10
75×10
75×10
75×10

OH Cable Curls:
23×20
23×20
23×20
23×20
23×20

Seated Tricep Extension Machine:
37×10
37×10

Neutral-grip Flat DB Bench:
30×10
30×10
30×10
30×10
30×10

DB Tricep Extension:
20×10
20×10
20×10
20×10
20×10

Standing Cable Flye:
30×12
30×12
30×12
30×12
30×25

Rear Delt Flye Machine:
60×10
80×10
100×10

Klokov Press:
45×20
45×20
45×20
45×20
45×20

Push Press:
45×12
95×10
135×10
185×10
225×5
135×10
135×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 75 minutes

4/8 – ATG Squats – ME

Hip held up great today and hit a new high-bar paused ATG squat PR.

Paused ATG Squat (high-bar):
135×12
225×6
315×3
405×1
455×1
455×1
555×1 (PR)

Shrugs (exaggerated rom):
225×6
315×6
405×6
495×6
495×6
405×6
315×6
225×6

Single-arm Seated Bicep Curl:
50×8
62×8
75×8
50×12
50×15

Seated Leg Extension:
210×10
230×10
250×10
270×10
290×10

Standing Cable Adduction:
17×12
17×12
17×12

Standing Cable Abduction:
17×12
17×12
17×12

Duration: 60 minutes