Category: Powerlifting

12/16 – Squat/Core

Giving atg squats a go again since my knees have been feeling solid – felt pretty good and easy. No knee sleeves for leg work this session.

Single-leg Seated Leg Extension:
40×10-10-10-10-10-10-10-10

KB Goblet Squat:
71×10
88×10
106×10
106×10
106×10

KB OH Squats:
44s ×6
44s ×6
44s ×10

Box Pistol Squats (going down to parallel box/bench):
×10
×10
×10

Paused ATG Squats (high-bar, 3-5s pauses):
135×5
185×3
235×3
285×3

KB Around-the-worlds:
44×20
53×20
62×20

Band Pull-Aparts:
×25-25-25

Duration: 44 minutes

12/15 – Bench – DE

Speed work was fast until I felt a tiny pull in my pec. Cruised after that to be safe.

OH Extensions:
25×30

Halos:
25×40

Bench Press (70%, pinkies on rings):
45×30
135×10
165×3
215×3
215×3
215×3
215×3

Seated Shoulder Press Machine:
40×15
65×15
80×15
80×15
80×15

Seated Tricep Pushdown Machine:
50×25-25-25-25

Straight-arm Lat Pushdowns (y stack):
50×15-15-15-15-15

Rope Pushdowns (y stack):
30×15
40×15
50×15
60×15-30×15

Pushdowns (y stack):
50×30

DB Kickbacks:
20×20-20-20

Cable Crossover Tricep Extensions:
10×20-20-20

DB Hammer Curl:
15×20-20-20

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

12/14 – Back/Biceps

CG Pulldown (extra close):
50×20
100×10-110×10-10-10-10

Cable Rear Laterals:
10×15-15-15-15-15

Seated Cable Row (wide, neutral grip, pulling low):
110×10-10-10-10-10

Reverse DB Curls:
10×15-15×15-15

Alternating DB Curls:
30×10-10-10

DB Waiter Curls:
65×10
85×10
110×8 (PR)

Seated Reverse Bicep Curl Machine:
30×15-15-15

Seated Bicep Curl Machine:
70×20-12-11

Single-arm OH Cable Curl (y-stack, body angled away):
10×20
10×20
20×15

Incline DB Curls:
25×8-8-8

Duration: 40 minutes

12/13 – Deadlift

Lying Hamstring Curl:
50×10-100×10
110×10
120×10
130×12

Conventional Deadlift (paused reps):
135×10
225×5
315×5
405×5

Deadlift (paused):
315×5
315×5
315×5

RDL:
225×5
225×5
225×5

45-degree Hypers:
×10
×10
×10

GHRs (3-4/2):
×10
×10
×10

Adduction * Abduction * Kickbacks:
20×10*10*10
30×10*10*10

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

12/12 – Bench – ME

Slingshot work was pretty easy, but still feels weird so I did not push too much.

OH Extensions:
25×25

Halos:
25×40

JM Press:
45×15-15

Slingshot Bench Press (pinkies on outer rings):
45×30
135×10
135×10
185×10
235×5 (slingshot on)
285×3
325×2
355×2
325×3
325×3
235×10 (no sling)

Decline DB Bench:
40×12
65×12-12-12-12

KB Gorilla Rows:
62s ×20
62s ×20
62s ×20
62s ×20
62s ×20

Seated Tricep Pushdown Machine:
140×20
140×20
140×20

Rocking Rope Pushdowns (y stack):
20×15
30×15
40×15

Pushdowns w/ Lat Pull (y stack):
40×12
50×12
60×12

KB Side Laterals * KB Front Laterals (holding kb’s straight out):
15×15*15
15×15*15
15×15*15

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

12/9 – Squat/Core

Intense session.

Single-leg Seated Leg Extension:
30×10-10-10-10-10-10

Band Adduction*Abduction*Glute Kickback:
green ×20*20*20
green ×20*20*20

KB Squat:
53s ×10
62s ×10
70s ×10
88s ×10
62s ×10

KB OH Squats:
44s ×5
44s ×5
44s ×10

Assisted Pistol Squats:
×10
×10
×10

KB Around-the-worlds:
×20
×20
×20 (kneeling)

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

12/8 – Bench – DE

Solid speed work on bench. Moved my grip in to pinkies on outer rings and felt stronger. Wanted 100s on seated db presses but just a bit too much fatigue.

OH Extensions:
25×30

Halos:
25×40

Rope Pushdowns:
30×30

Bench Press (65%, pinkies on rings):
45×30
135×10
175×3
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×5

Seated DB Press:
40×10
60×8
80×6
90×4

Inverted BB Rows:
bw ×10-10-10-10-10

Dips:
×10
×10
×10

V-bar Pushdowns:
100×10
120×10
140×10

DB Kickbacks:
20×20-20-20

Cable Crossover Tricep Extensions:
10×20-20-20

Single-arm Rope Hammer Curl (using seated cable row):
20×10
30×10
40×10

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

12/6 – Deadlift

Good deads – fast reps.

Lying Hamstring Curl:
30×10-10-10 (single leg)
100×10-10

Conventional Deadlift:
135×10
225×10
315×10
405×10
495×10

Deadlift:
315×10
315×10
315×10

45-degree Hypers:
×10
×10
×10
×10
×10

Band Adduction:
green ×50

Band Abduction:
green ×25

Band Kickbacks:
green ×25

Band Pull-Aparts:
×25-25-25

Duration: 35 minutes

12/5 – Bench – ME

Easy work on declines, but top sets felt a bit unstable. I felt stronger and more stable when I moved my grip in a bit.

OH Extensions:
25×30

Halos:
25×40

Decline Bench Press (pos:4):
45×20
135×10
165×10
195×5
225×3
255×1
285×1
315×1
325×1
295×3
295×4 (moved grip to ring finger on rings)
255×10

Incline DB Flyes:
35×12-12-12-12-12

BB Rows:
135×15
185×12
185×12
185×12
185×12

Incline Tricep Extensions:
25×15-15
35×15-15
55×15

Reverse Pushdowns (y-stack):
30×30

Rocking Pushdowns (y-stack):
30×30

Cable Crossover Tricep Extensions:
10×30-30-30

Side Laterals:
15×20
15×20
15×20
15×20
15×20

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

11/29 – Squat/Deadlift

Solid session. Last heavy pulls of the year I think. Going to focus more on RE work. Really loving the KB squat work.

Single-leg Seated Leg Extension:
30×10-10-10

Single-leg Lying Hamstring Curl:
30×10-10-10

Conventional Rack Deadlift (bar slightly below knee, stiff bar):
135×10
225×10
315×5
405×3
495×2
585×1
675×1
725×1
675×1

KB Squat:
60s ×5
70s ×5
88s ×5

KB Complex: Clean – Squat – Press – OH Squat:
44s ×5
44s ×5

CG Pulldown:
100×12-12-12-12-12

DB Shrugs:
55s ×15-15-15

BTB Bent BB Raises:
25×15-15-15

DB Hammer Curls * DB Waiter Curls:
15×15*55×10
15×15*55×10
15×15*55×10

Alt DB Curls * Incline DB Curls:
15×10*15×10
15×10*15×10
15×10*15×10

BB Curls * Wide-grip BB Curls:
45×10*45×10
45×10*45×10

Bicep Curl Machine * Reverse Bicep Curl Machine:
50×10*30×10
50×10*30×10
50×10*30×10

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes