Category: Powerlifting

Progress. Good pulls today. Bar set slightly lower than last cycle. Short lifting week so combining deadlift me/de work.

Conventional Rack Deadlift (bar @ mid-knee, stiff bar):
135×10
225×5
315×5
405×3
495×2
585×1
675×1
765×1
775×1 (PR)
695×2

Conventional Deadlift (60%):
350×3
350×3
350×3
350×3
350×3
350×3
350×3
350×3

45-degree Hypers:
+65×10
+65×10
+65×12

Lying Hamstring Curls:
70×10
70×10
70×10
70×10
70×10

Seated Leg Extension:
100×10 + 20s hold
130×10 + 20s hold
160×10 + 20s hold

Bulgarian Split Squat:
bw ×25-25

Squat:
45×40

Band Pull-Aparts:
×25-25-25-25-25

Duration: 60 minutes

Seated Chest Press Machine (neutral grip, incline seat position):
50×12
70×12
85×12
100×12
115×12
130-85×12

Seated Pec Flye Machine (reps paused @ top):
100×12
155×12
205×13
205×13
205×15-100-70×15

Flat DB Squeeze Press * Flat DB Bench:
25s ×15*15
25s ×15*15
25s ×15*15

Incline DB Squeeze Press * Incline DB Bench:
25s ×15*15
25s ×15*15
25s ×15*15

Ultra-wide Bench Press:
45-65-85×25

BB Row (overhand, shoulder-width grip):
225×5
275×5
325×5
325×5
225×12

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

Band Pull-Aparts:
×25-25-25-25-25

Duration: 40 minutes

Good speed work; 30s rests.

Conventional Deadlift (70%):
135×10
225×3
315×2
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×3

Seated Leg Extension:
100×15
130×15
170×15
200×15
80× 60s hold

Weighted Decline Situps:
+65×10
+65×10
+65×12

Decline Broomstick Twists:
+23×25
+23×25

Squats:
45×25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 42 minutes

Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×12
30×12
40×12
50×12
60×12

Flat Cable Flyes (palms towards face):
20×12
30×12
30×12
30×12-20×20

Cable Crossover (high pulley):
50×12
70×12
90×12

Incline Bench Press (slow negatives):
45×10-10
65×10-85×10-105×10

Seated Tricep Pushdown Machine (single-arm):
35×15
50×15

Hanging Scapular Retractions:
×10-10-10-10-10

OH KB Press
20s ×15-15-15

Hammer Curls (elbows forward):
20s ×15-15-15

Band Pull-Aparts:
×25-25-25-25-25

Duration: 45 minutes

Good pulls this week.

Deficit Conventional Deadlift (standing on 3.25″ bumper plates):
135×10
225×5
315×3
405×2
495×1
520×1 (PR)
525×1 (PR)
475×2

SLDLs:
335×5
355×5
385×6

45-degree Hypers:
+55×10
+55×10
+55×10
+55×10
+55×10

Lying Hamstring Curls:
65×10
65×10
65×10
65×10
75×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 55 minutes

Seated Chest Press Machine (neutral grip, incline seat position):
50×12
70×12
85×12
100×12
115×12
130×12
145×12

Seated Pec Flye Machine:
205×15
205×15
205×20

Flat DB Squeeze Press:
20s ×15-15-15

Incline DB Squeeze Press:
20s ×15-15-15

Incline DB Press:
20s ×15-15-15

Ultra-wide Bench Press:
45×25-25

Leaning DB Row (pulling to hip):
100×8-8
100×8-8
100×8-8
130×8-8

Seated Side Laterals:
20×12
20×12
20×12

Seated Front Laterals:
20×12
20×12
20×12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 40 minutes

Real fast pulls; 30s rests.

Conventional Deadlift (65%):
135×10
225×3
315×2
380×2
380×2
380×2
380×2
380×2
380×2
380×3
380×3

Leg Press (lower stance):
360×10
450×10
540×10
630×10
720×10

Seated Leg Extension:
100×15
100×15
100×15
65× 60s hold

Weighted Decline Situps:
+55×10
+55×10
+55×10

Decline Broomstick Twists:
+15×25
+15×25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 42 minutes

Single-arm Cable Crossover:
20×12
30×12
40×12

Flat Cable Flyes (palms towards face):
20×12
20×12
20×12
20×12
20×12

Cable Crossover:
30×12
50×12
70×12
70×12

Standing Plate Pinch Press:
20×25
20×25

Incline Bench Press (slow negatives):
45×25-25-65×25-25-25

OH KB Press
15s ×12-12-12

Hammer Curls (elbows forward):
25s ×15

Single-arm Hammer Curls:
55×5-75×5-85×5

Band Pull-Aparts:
×25-25-25-25-25

Duration: 35 minutes

Wide Neutral-grip Lat Pulldowns:
150×12
170×12
190×10
210×7
230×6

Shrugs:
405×12
405×12
405×12
405×12

Seated Cable Row:
150×12
200×10
250×7

Preacher Curls:
45×12
45×12
45×12

Reverse Preacher Curls:
25×12
25×12
25×12

Alternating DB Curls (holding db @ top) * DB Wrist Rotations (holding end of db in palm):
20×12*15×15
20×12*15×15
20×12*15×15

Incline DB Curls:
20×12
20×15
20×13
20×12

BB Curls:
45×15(top half)-15(bottom half)-20(full rom)

Duration: 35 minutes