Category: Powerlifting

Forearm is acting up again (from Zerchers yesterday, I think), so I had to take it a bit easier on pressing.

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

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

Strict Military Press:
135×10
185×5
235×5
235×5

Seated DB Press:
55×15
75×12
95×10
55×15
55×20

Single-arm KB Press:
62×10-10

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

Pushdowns:
100-90-80-70-60-50-40-30-100-50×12

Band Pull-Aparts:
×25-25-25-25

Duration: 42 minutes

Easy squats, first and last reps of each set paused.

Squats (high bar, 5’s @ 480):
135×10
225×10
295×5
335×5
385×5

ATG Zercher Squats:
225×10
315×10
225×10

Leg Extensions:
140×10-10-10-10-10-115×10-10-10-10-20

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
200×15
200×15
200×15
100×30

Pulldowns (wide, overhand grip):
150×12
150×12
150×12
80×25

Hammer Chins (narrow, medium, wide grips):
×10-10-10

Hanging Scapular Retractions:
×10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 42 minutes

Forearm healing up, so pushing tricep work a bit more.

Flat DB Flyes:
45×12-12-12

Flat DB Pullovers:
45×12-12-12

Flat DB Bench:
45×20
65×15
85×12
100×10
120×10
130×8
85×15

Incline Bench:
135×12
185×12
235×12
255×12
185×12
185×12

Incline DB Flyes:
25×15-15-15-15-15

CG Bench Press:
135-155-175-155-135×10

JM Press (superset with skulls):
45×12
65×12
85×12

BB Skullcrushers:
45×12
65×12
85×12

Rope Pushdowns (y-stack):
30×15-15-15-15-25

Wide-grip Pushdowns (y-stack):
30×15-15-15-15-50

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

Pulls felt great.

Conventional Deadlift (5’s @ 610):
135×10
225×5
365×5
425×5
485×6

Deadlift:
315×5
315×5
405×5

SLDL:
315×5-5-10

BB Row (various overhand grips):
185×10-10-10-10-10

Lying Hamstring Curl:
80×12-12-12-12-12

Seated Hamstring Curl:
80×12-12-12-12-12

Rope Face Pulls (two ropes, Y stack, #6, superset with pushdowns):
60×15
60×15
60×15

Straight-bar Lat Pushdowns (strict form, Y stack):
60×15
60×15
60×15

BTN Pulldowns:
120×12-12-12

CG Pulldowns:
120×12-12-12

BB Curls (full rom, top half, bottom half, full rom):
25×50-50-50-50

Band Pull-Aparts:
×25-25-25-25

Duration: 55 minutes

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

DB Rear Laterals:
20×12
20×12
20×12

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

Standing Military Press:
135×10
185×5
235×5
235×5
255×3 (push press)

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

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

Seated DB Press:
70×15-15-15

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: 50 minutes

Squats (5-3-1 @ 470, wraps @ 495+):
135×10
225×5
350×5
405×3
445×1
495×1
525×1
535×2

ATG Zercher Squats:
225×5
315×5
405×5
225×10

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

Lying Incline DB Row:
40s ×10-10-10-10-10
25s ×10-10-10-10-10

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

Band Pull-Aparts:
×25-25-25-25

Duration: 65 minutes

Flat DB Bench:
40×20
60×15
80×12
110×10
120×12
80×15

Flat DB Flyes:
55×10-10-10

Flat DB Pullovers:
55×10-10-10

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

Incline DB Flyes:
35×20-20-20

DE CG Bench Press:
135×12-12-12-12-12

JM Press:
45×10
65×10
85×10
105-65×10

Rope Pushdowns:
100-90-80-70-60×15-40×30

Seated Tricep Pushdown Machine:
235×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 52 minutes