Category: Powerlifting

Another good workout to end the 8-week cycle. Definitely burnt out now.

TG Plate Loaded Single-Leg Leg Extension:
45×30-30-30 (both legs)
45×10-10-10
90×10
135×10
180×10
180×10
180×10

Squats (low-bar, wide-stance):
135×10
135×10
225×5
315×3
315×3
315×3
315×3

Paused Conventional Deadlift:
315×3
315×3
315×3
315×3

Paused Deadlift:
315×3
315×5
315×10

Arsenal Pendulum Squat:
×20
45×10
90×10
135×8 (PR)

TG Plate Loaded Rear Kick:
180×15
270×15
315×12 (PR)

Seated Calf Raise:
135×35
135×25
135×21
90×25

Kneeling Shrugs (using TG Plate Loaded Deadlift):
180×10
270×10
360×10
450×10
450×10
450×10

Ab Crunch Machine:
50×20
50×20
50×20

Reverse Hypers:
×20
50×15
100×15
150×15 (PR)
150×15
150×15

Band Pull-Aparts:
×25-25-25

Duration: 90 minutes

Took a bit to loosen up but ended up feeling great. Finally abused the 124lb kettlebell on overheads. Normally I use wrist-wraps for kb presses, but forgot them today. Extra pleased with the presses as a result.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

OH Plate Extensions:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

Seated OH Press:
45×20

Bench Press:
45×20

CG Bench Press:
45×20

Reverse-grip Bench Press:
45×20

TG Plate Loaded Incline Chest Press:
×20
×20
×20

Arsenal Plate Loaded Chest Press (seat pos: 1):
90×20
180×12
270×10
270×10
270×10
270×10
270×10

Arsenal Plate Loaded Shoulder Press:
90×20
180×10
180×10
180×10
180×10
180×10

Single-arm OH KB Press:
70×6
88×4
106×3
124×2 (PR)
106×5

Arsenal Seated OH EZ Extension:
80×20
150×15
250×12

Dual-Pulley Seated Cable Row:
60×10 (two handles)
130×8(stack)
130×8
130×8
130×10
130×10 (overhand grip  straight bar)

DB Hammer Curl (elbows forward, pronating at top):
40×12
50×10
60×6-50×6

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

Really enjoying the plate loaded dip.

V-bar Pushdowns (Lifetime cable stack):
10×30
20×30
30×30
50×12
65×10
80×10
95×10 (stack)
105×10 (PR)

EZ Drag Curls:
70×12
90×12
110×12

Arsenal Seated Bicep Curl Machine (wide-grip):
60×15
100×10
110×8
120×6

TG Plate Loaded Dip:
270×10
360×10
450×10
470×10 (PR)
480×10 (PR)
450×10-360×12

Concentration Curls:
55×9
55×7
55×6

Single-arm Cable Crossover Extensions:
20×20
40×20
60×15

Duration: 48 minutes

Good session. First time ever doing heavy trap bar deadlifts. Similar to farmers handles deads, just a lower handle/start position.

Seated Hamstring Curl:
50×30

Seated Leg Extension:
50×30

Trap-bar Deadlift:
65×20
155×10
155×10
245×10
335×5
425×3
515×2
605×1
655×1
675×1 (PR)
655×1
605×3
515×5

SLDL:
315×5
405×3
495×3
555×3

Arsenal Seated Hamstring Curls:
50×20
100×15
150×12
200×10
250×8 (PR)-150×12-100×15

45-degree Hypers (glute focus):
×12
+53×12
+53×12

GMs:
135×10
135×10
135×12

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

Tough shoulder presses – def fatigued still from last week. Minimal tendonitis issues, though.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench:
45×20

Bench:
45×20

Ultra-wide Bench:
45×20

Seated OH Press:
45×20

Military Press / Push Press (wide grip):
45×10
95×10
135×10
165×10
185×5
205×3
225×3
245×2
245×2
225×4

Side Laterals:
40×10
40×10
40×10
40×10
40×12

Arsenal Plate Loaded Chest Press (seat pos: 3):
90×20
180×12
270×10
360×10
410×6
450×6
480×6 (PR)
450×6–360×10

Incline Tricep Extensions:
60×20
60×20
60×20
60×20
60×20

TG Plate Loaded Wide-grip Pulldown:
90×12
180×12
270×12
360×10
410×8
450×8 (PR)
450×8-270×12

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

Great workout – best I’ve had in quite a while. Really liking the rear kick and pendulum squat machines. Kneeling shrugs were outstanding.

TG Plate Loaded Single-Leg Leg Extension:
45×30-30-30 (both legs)
45×10-10-10
90×10
135×10
180×10
180×10
180×10

Squats (high-bar):
135×10
135×10
225×5
275×2
275×2
275×2
275×2
275×2
275×3

Arsenal Pendulum Squat:
×20
50×10
70×10
90×10
115×10
115×10 (PR)

Standing Calf Raise Machine:
130×40
130×31
130×26
130×23

Kneeling Shrugs (using TG Plate Loaded Deadlift):
90×10
180×10
270×10
360×10
450×10
540×10
540×10 (PR)

TG Plate Loaded Rear Kick:
90×15
180×15
250×15
275×15 (PR)

GHR Sit-ups (weight bth):
×15
+25 ×10
+25 ×12

Seated Calf Raise:
135×35-90×25

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

Tendonitis is getting better, and shoulders seem solid. Pushing strength slowly coming back – best overheads in quite some time.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

Bench Press:
45×20

CG Bench Press:
45×20

Ultra-wide Bench Press:
45×20

TG Plate Loaded Incline Chest Press:
90×20 (seat pos: 2)
140×12
180×12
230×10
280×8
280×6
180×12 (seat pos: 4)
230×12
280×10 (PR)-180×12

Strict Standing Military Press:
45×20
95×10
135×10
185×10
205×8
225×6
245×3
265×4 (push press)
225×4 (wide grip)

Single-arm OH KB Press:
70×6
88×4
106×4

Hammer Chins:
×10
×10
×10
×10
×10

DB Hammer Curl (elbows forward, pronating at top):
40×12
45×10
50×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Pushdowns * Cable Drag Curls (curl bar):
50×30*50×30
80×15*80×15
110×12*110×12
140×10*140×10
170×10*170×10
170×10-140×10-100×10*100×15-80×10-50×10

Arsenal Seated Bicep Curl Machine:
60×15
100×12
110×8
110×6-60×10-30×15

TG Plate Loaded Dip:
270×15
360×12
410×10
460×10 (PR)
460×8-360×12-270×15

Concentration Curls:
55×8
55×6
55×5

Single-arm Cable Crossover Extensions:
20×25
30×20
40×15-20×20

Duration: 39 minutes