Category: Powerlifting

Opting to make my 3’s week for deads slightly less intense, topping out the top set at around 80%. Hit the elevated SLDL’s hard, which felt great.

Conventional Deadlift:
135×10
225×3
315×3
405×3
500×3
565×3

Elevated SLDL (standing on 4″ box):
405×3
405×3
405×3
405×3
405×3

CG Pulldown (slow negatives):
150×5
200×5
212×5
212×5
212×6

Seated Lat Row Machine (slow negatives, chest supported):
200×6
200×6
175×6
175×6
150×8

Rope Face Pulls:
80×20
80×20
80×20
80×20
80×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

Good session.

Single-arm Seated Bicep Curl Machine:
62×10
62×10
62×10
62×10
62×10

Seated Bicep Curl Machine:
100×12
125×12
125×12

OH Cable Curl:
23×20
23×20
23×20
23×20
23×20

JM Press:
45×20
45×20
45×20

CG Bench:
45×20
45×20
45×20

OH Rope Extensions:
40×20
40×20
40×20
40×20
40×20

Bench Dips:
bw x12
bw x12
bw x12

Front DB Laterals:
25×12
25×12
25×12

Rear Delt Flye Machine (slow negatives):
70×6
90×6
110×6
90×6
70×6

Klokov Press:
45×20
55×20
55×20
55×20
55×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

Solid squats, though tiring.

Paused ATG Squat:
135×12
225×6
345×5
395×5
445×5

Zombie ATG Front Squat:
265×5
285×5
305×5

Single-leg Leg Extension:
50×12
50×12
50×12
50×12
50×12

Lying Leg Curl:
100×10
150×5
150×5
150×5
150×10

Preacher Curl:
75×12
75×12
75×12
75×12
75×25

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

Good upper workout.

Incline Bench Press:
135×12
185×5
205×5
225×5
245×5

Decline Bench Press:
135×12
185×5
205×5
225×5
255×10

Neutral-grip Flat DB Bench (superset with db bench):
60×10
60×10
60×10
60×10
60×10

Flat DB Bench:
60×10
60×10
60×10
60×10
60×20

BTN Pulldown:
150×10
150×10
150×10
150×10
150×10

Cable Crossovers:
30×12
30×12
30×12
30×12
30×12

Push Press:
135×12
185×5
235×5
235×5

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

Hit the target for deads, which was a PR. Legs were super shaky/wobbly – thinking from all the time off. Plenty of back strength to handle more. Left some reps on the table.

Conventional Deadlift:
135×10
225×6
335×5
460×5
520×5
590×5 (PR)

DE Conventional Deadlift:
340×3
340×3
340×3
340×3

DE Deadlift:
340×3
340×3

Elevated SLDL (standing on 4″ box):
340×3
340×3

CG Pulldown (slow negatives):
150×5
150×5
150×5
150×5
150×8

Seated Lat Row Machine (slow negatives):
200×6
200×6
200×6
200×6
200×6

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

Back at it after a week off. Easy/light-intensity workout.

Seated Bicep Curl Machine:
50x10x1
75x10x1
100x10x1
100x10x1
100x10x1

Hammer-grip Seated Bicep Curl Machine:
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

OH Curls:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Seated Tricep Extension Machine:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Single-arm Reverse Pushdown:
20x10x1
20x10x1
20x10x1

OH Rope Extension:
40x10x1
40x10x1
40x10x1

Cable Crossover:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Rear Delt Flye Machine (slow negatives):
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

Klokov Press:
45x20x1
55x20x1
65x20x1
65x20x1
65x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

Feeling like I was hit by a semi. Very sore all over. Still hit the squats I needed to hit, though.

ATG Squat (low-bar):
135x12x1
225x6x1
325x3x1
445x1x1
495x1x1
545x1x1

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
495x6x1
495x6x1
405x6x1

Single-arm Seated Bicep Curl:
37x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Seated Leg Extension:
200x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Single-leg Seated Leg Extension:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Duration: 45 minutes