Category: Powerlifting

Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
120×10
80×20

Incline DB Bench:
40×20
60×15
60×15
60×15
60×15
40×20

Flat DB Flyes:
45×15-15-15

Incline DB Flyes:
25×15-15-15

CG Bench Press:
135-155-175-195×10
215-195-175-155-135×5 (reps paused)

JM Press:
45×20
65×20
85×20
65×20
45×30

Cable Crossovers (low, high):
70×15-30×15
70×15-30×15
70×15-30×15

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

Seated Tricep Pushdown Machine:
235×8-8-8-8-10 (PR)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 63 minutes

Pushing the hamstring a bit more now, and feeling solid so far. Easy deads.

Conventional Deadlift:
135×10
225×5
315×5
405×5
495×5

SLDL:
315×10
315×10

BB Row (overhand-underhand):
185×10-10
185×10-10
185×10-10

Hang Power Cleans:
185×5

BTB Shrugs:
245×10
245×10
245×10

Lying Hamstring Curl:
65×12-12-12

Seated Hamstring Curl:
65×12-12-12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
90×12
90×12
90×12

BTN Pulldowns:
150×12
150×12
150×12

CG Pulldowns (superset with pushdowns):
250×8
250×8
250×8

Straight-bar Lat Pushdowns (strict form):
90×12
90×12
90×12

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
100×8-8-8
100×8-8-8
100×8-8-8
100×8-8-8

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 60 minutes

Good quick blast to end the year.

@ home
Strict Single-arm OH KB Press:
88×10-10
88×10-10
88×12-12 (PR)
72×15-15
53×15-15

Standing Military Press (dowel):
blue ×8-8-8

Ultra-wide BTN Standing Military Press (dowel):
purple ×12-12-20

Side Laterals (superset with rear laterals):
reds ×15
reds ×15
reds ×15

Rear Laterals:
red ×15
red ×15
red ×15

Front Lateral Raises (dowel):
reds ×15
reds ×15
reds ×15

Band Curls (dowel, close, wide grips, reverse):
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12

BTB Pushdowns:
purple ×20-20-20

Pushdowns:
purple ×20-20-20

Reverse Pushdowns:
red ×20-20-20

Band Forearm Curl (dowel):
doubled reds ×50

Reverse Band Forearm Curls (dowel):
reds ×50

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 30 minutes

Slow negatives, explosive concentrics.

Flat DB Bench:
30×15-50×12-70×10-90×10
110×10
110×10
110×12
50×25

Incline DB Bench Press:
30×15
40×15
50×15
50×15
50×15

Flat DB Flyes:
40×15-15-15

CG Bench Press:
135-155-175×10
195-175-155×10-135×20

JM Press:
45×20
65×20
75×20
80-45×20

Cable Crossovers (low, high):
80×15-30×15
80×15-30×15
80×15-30×15
80×15-30×15

Rope Pushdowns:
60-70-80-90-100×15

Seated Tricep Pushdown Machine:
140-170-200-230-140×10

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 57 minutes

Focusing on explosive concentrics and slower negatives. Started to do some light hamstring work for rehab – feeling decent; just a minor strain.

BB Row (underhand-overhand):
185×10-10
185×10-10
185×10-10

BTB Shrugs (superset with inverse rows):
225×10
225×10
225×10

Inverse Rows:
×10
×10
×10 (underhand)

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
60×12
70×12
80×12

BTN Pulldowns:
130×12
150×12
130×12

CG Pulldowns (superset with pushdowns):
200×6
200×6
200×6

Rope Lat Pushdowns (strict form):
80×15
80×15
80×15

Seated Hamstring Curl:
30×20
40×20
40×20

Lying Hamstring Curl:
30×20
40×20
50×20

Standing Cable Curls (shoulder width – close grip – v-bar-grip, different grip each dropset):
70×12-12-12
70×12-12-12
70×12-12-12
70×12-12-12

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 48 minutes

Modified workout to accommodate hamstring.

@ home
Seated Strict Single-arm OH KB Press:
53×20-20
53×20-20
53×20-20
53×20-20
53×20-20

Seated KB Halos:
53×10-10
53×10-10
53×10-10

KB JM Press:
53×15-15-15

Ultra-wide BTN Standing Military Press (dowel):
purple ×15-15-15

Side Laterals (superset with rear laterals):
red ×15
red ×15
red ×15

Rear Laterals:
red ×15
red ×15
red ×15

Front Lateral Raises (dowel):
red ×15
red ×15
red ×15

Band Curls (dowel, close, wide grips, reverse):
green ×12-12-12
green ×12-12-12
green ×15-15-15

V-bar Pushdowns:
blue+red ×12-blue ×12-15

Reverse Pushdowns:
purple ×12-12-15

Wide-grip Pushdowns:
red ×20-20-40

Band Forearm Curl (dowel):
green ×50

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 40 minutes

Felt a tug in my left hamstring during split squats so shut it down and called it a day.

@home
Walking KB Lunges:
88+72×10
88+72×10
88+72×10
88+72×10

KB Split Squats:
53+72×10-10
53+72×10-10

Band Face Pulls (pulling to chest, single band, superset with pulldowns):
green+purple ×15-15-15-15-15

Pulldowns (overhand grip):
blue+green ×12-12-12-12-12

Hammer Chins:
×10
×10
×10

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 15 minutes