Category: Powerlifting

DB Side Laterals (superset with rear laterals):
20×12
30×12
40×12

DB Rear Laterals:
20×12
30×12
40×12

DB Front Lateral Raises:
20×12
30×12
40×12

Ultra-wide BTN Standing Military Press:
45×12
65×12
85×12
105×12-65×20

Standing Military Press:
135×10
185×5
235×5
255×1 (push)
275×1 (push)
235×5

Single-arm OH KB Press:
62×5-5
88×5-5
106×5-5

DB Press:
70×10-10-10-40×15-25×20

EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×12-12-12

Pushdowns:
50×50
50×50
50×50

Reverse Pushdowns:
50×50
50×50
50×50

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

Squats (5-3-1 @ 480, wraps @ 495+):
135×10
225×5
360×5
410×3
455×1
495×1
535×2

ATG Zombie Front Squats:
225×3
315×3
365×2

Leg Extensions:
235×10-10-10-10
115×10-10-10-10

Lying Incline DB Row:
40s ×12
60s ×12-12-12-12

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

Band Pull-Aparts:
×25-25-25-25

Duration: 55 minutes

BB pressing still feeling pretty solid. We will see how it continues. All pressing sets done with less than 30s rest between sets.

Flat DB Flyes:
35×20-55×10-10-10

Flat DB Pullovers:
55×10-10-10

Bench:
135×20
185×10
235×10
285×5
315×5
335×5
285×5
235×5
185×10

Incline Bench:
135×10
185×10
235×5
285×3
235×5
185×10
135×10

Incline DB Flyes:
35×20-20-20

DE CG Bench Press:
135×12-12-12-185×12-12

JM Press:
45-65-85-105-85-65×10

Pushdowns:
70-30×25

Reverse Pushdowns:
50-20×25

Seated Tricep Pushdown Machine:
100-50×25

Band Pull-Aparts:
×25-25-25-25

Duration: 49 minutes

Been having some tightness in my low back since last week so I didn’t push pulls too hard. Easy 5 reps @ 585.

Deadlift (5-3-1 @ 610):
135×10
225×5
315×5
455×5
520×3
585×5

Conventional Deadlift:
495×3  (paused reps)

BB Row (overhand, various widths):
225×6-6-6-6

Shrugs:
225×20
225×20
225×20 (btb)

Lying Hamstring Curl:
90×12-12-12

GHRs (4-2):
×12-12-12

Seated Hamstring Curl:
95×12-12-12

BTN Pulldowns:
230×6
250×4
250×5

CG Pulldowns:
250×6
250×6
250×8

Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×15
100×15
100×15

Straight-bar Lat Pushdowns (strict form):
100×15
100×15
100×15

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes

Cable Side Laterals (superset with rear laterals):
20×12
20×12
20×12

Cable Rear Laterals:
20×12
20×12
20×12

BB Front Lateral Raises:
45×12
45×12
45×12

Standing Military Press:
135×10
185×5
235×5
255×5
235×5

Ultra-wide BTN Standing Military Press:
45×12
65×12
85×20

Single-arm OH KB Press:
62×10-10-44×10-10

Seated DB Press:
60×12
80×10
90×10
60×20

BB Curls (close, regular, wide grips):
35×25-25-25-25

Pushdowns:
100-90-80-70-60-50-40-30-20-10×10

Wide-grip Pushdowns:
50-40-30×12

Wide-grip Reverse Pushdowns:
50-40-30×12

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

ATG Squats (3’s @ 480):
135×10
225×5
335×3
385×3
430×3 (paused)

ATG Zombie Front Squats:
225×5
225×5
225×5

Leg Extensions:
235×10-10-10
235×10-10-10

Shrugs:
225×20-20-20

Rope Face Pulls (pulling to chest, single rope):
200×15-15-15-100×20-50×30

Seated Pulldown Machine:
125-100-80-55×15-45×20

Hammer Chins:
×15

Hanging Scapular Retractions:
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

First time doing flat bench press in a while, and it felt pretty decent.

Bench Press:
135×12
185×12
235×10
260×10
285×10
305×8
305×8
285×5-235×5-185×12

Flat DB Flyes:
45×15-15-15

Flat DB Pullovers:
45×15-15-15

Incline Bench:
135×12
185×12
235×10
260×10
235×10
185×15

Incline DB Flyes:
15×20-20-30

Cable Crossovers (upwards – regular):
30×20-20
30×20-20
30×20-20

Flat DB Squeeze Press:
55s ×15
55s ×15
55s ×15

JM Press:
45×20-20-20

Rope Pushdowns:
70-60-50-40×10-30×30

Seated Tricep Pushdown Machine:
235×8-8-8

BB Forearm Curls:
35×25

Reverse BB Forearm Curls:
35×25

Band Pull-Aparts:
×25-25-25-25

Duration: 55 minutes