Category: Powerlifting

12/23 – Shoulders/Arms

Strict Single-arm OH KB Press:
53×10-10
53×10-10
53×10-10

KB Halos:
35×10-10
35×10-10

Standing Military Press:
95×30

Ultra-wide BTN Standing Military Press:
45×30

Straight-arm Side Laterals (superset with rear and front laterals):
10×15-15-15

Rear Laterals:
10×15-15-15

Front Laterals:
10×15-15-15

Preacher Curls (normal, wide, close, reverse grips):
35×25-25-25-25

DB Hammer Curls:
10×50

Pushdowns (wide, underhand, close,  rope):
50×25-25-25-25

OH BB Extension:
45×50

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 29 minutes

12/22 – Pull – Deload

Seated Cable Row:
100×25
100×25

BTB Shrugs:
135×50

Shrugs:
135×50

Rope Face Pulls (two ropes, #18):
50×50

Pulldown Machine (neutral):
50×50

Pulldown Machine (overhand):
50×50

Straight-bar Lat Pushdowns (strict form):
50×50

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

Pulldowns (overhand grip):
100×30

BTN Pulldowns:
100×30

Hammer Chins:
×15

Hanging Scapular Retractions:
×15

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
40×35-35-50

Seated Leg Extensions:
50×100

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 40 minutes

12/21 – Push – Deload

Feels good to be back in the gym again.

Flat DB Bench:
50×25
50×25
50×25

Incline DB Bench:
30×25
30×25
30×25

Flat DB Flyes:
20×25-25

Cable Crossovers (low, high):
40×50-20×50

CG Bench Press:
135×25
135×25
135×25 (reverse grip)

JM Press:
45×25
45×25
45×25

Rope Pushdowns:
30×100

Seated Tricep Pushdown Machine:
100×25-25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 32 minutes

12/18 – Shoulders/Arms

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

12/17 – Quads/Back

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

12/15 – Push

@home
Floor KB Squeeze Presses (reps paused @ top and bottom):
53×20
72×10
88×10
106×25-15-10-6-4
88×20-72×20-53×20 (no pauses)

Incline KB Squeeze Presses (reps paused @ top and bottom):
88×12
88×12
88×12

CG Floor Press (dowel):
purple ×15
purple+red ×12
green ×10
green+red ×8

JM Press (anchored):
purple ×15-15-15-15-15

Band Crossovers (low, high):
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds×15

V-bar Band Pushdowns:
blue-green+red-green-purple+red ×12-purple ×20

BTB Pushdowns:
blue ×10-10-10-10-15

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

Duration: 41 minutes

12/14 – Pull

@home
SLDL (superset with deads, wooden dowel+kbs):
194×10
266×10
266×10

Conventional Deadlift (wooden dowel+kbs):
194×10
266×10
266×10

KB Row (overhand-underhand):
106×12-12
106×12-12
106×12-12

KB Cleans:
88×5-5
88×5-5

BTB KB Shrugs:
106×20
106×20
106×20
106×20
106×20

Band Face Pulls (superset with btn pulldowns):
purples ×12
purples ×12
purples ×12

Band BTN Pulldowns:
purples ×12
purples ×12
purples ×12

Band CG Pulldowns (superset with pushdowns):
blue+green ×6
blue+green ×6
blue+green ×6

Band Lat Pushdowns (strict form, dowel):
purple ×15
purple ×15
purple ×15

Lying Hamstring Curl:
purple ×15-15-15-15-15-15

Standing Band Curls (dowel shoulder width – close grip – v-bar-grip, different grip each dropset):
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12

Lying Leg Lift:
doubled red ×15
doubled red ×15

V-Sit Leg Extensions:
doubled red ×15
doubled red ×15

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

Duration: 37 minutes

12/11 – Shoulders/Arms

Great presses today. Getting easier and easier.

@ home
Strict Single-arm OH KB Press:
53×10
53×10
72×5
72×5
88×5
88×5
106×8 (PR)
106×8 (PR)
88×10
88×10
72×10
72×10
53×10
53×10

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

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

Side Laterals (superset with rear laterals):
reds ×10
reds ×10
reds ×10

Rear Laterals:
reds ×10
reds ×10
reds ×10

Front Lateral Raises (dowel):
reds ×10
reds ×10
reds ×10

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

V-bar Pushdowns:
blue ×12-12-15

Reverse Pushdowns:
purple ×12-12-15

Wide-grip Pushdowns:
red ×20-20-20

Band Forearm Curl (dowel):
doubled purple ×50

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

Duration: 30 minutes

12/10 – Quads/Back

@home
Walking KB Lunges:
53+72×10
53+72×10
53+72×10
53+72×10

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

KB Squats (feet together-shoulder width-wide stances):
106×10-10-10
106×10-10-10
106×10-10-10

Band Single-leg Extensions:
purple ×12-12
purple ×12-12
purple ×12-12
purple ×12-12
purple ×12-12
purple ×12-12
purple ×20 (both legs – toes out)
purple ×20 (both legs – neutral)
purple ×20 (both legs – toes in)

KB Shrugs:
88+106×20
88+106×20
88+106×20
88+106×20

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

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

Hammer Chins:
×10
×10
×10

Lying Leg Lifts:
double red ×10
double red ×10
double red ×10

V-Sit Leg Extensions:
double red ×10
double red ×10
double red ×10

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

Duration: 44 minutes

12/8 – Push

@home
Floor KB Squeeze Presses (reps paused @ top and bottom):
53×20
72×10
88×10
106×10-10-10-10-10
88×20-72×20-53×20 (no pauses)

Incline KB Squeeze Presses:
88×20
88×20
88×20

CG Floor Press (dowel):
purple ×10
purple+red ×10
green ×10
green+red ×10

JM Press:
purple+red ×15-15-15-15-15

Band Crossovers (low, high):
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds×15

V-bar Band Pushdowns:
blue-green+red-green-purple+red ×10-purple ×20

BTB Pushdowns:
green ×10-10-10-10-10

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

Duration: 43 minutes