Category: Powerlifting

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

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

BB Row (overhand, wooden dowel+kbs):
194×10
194×10
194×10
194×10
194×10

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: 44 minutes

Easy kettlebell presses. Strict PR’s and feeling like there’s a lot more left.

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

Standing Military Press (dowel):
blue ×6-6-6

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 ×15-15-20

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

@home
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 (various stances):
106×10
106×10
106×10-10
106×10-10-10

Band Single-leg Extensions:
purple ×10-10
purple ×10-10
purple ×10-10
purple ×10-10
purple ×10-10
purple ×10-10
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 ×15
green+purple ×15
green+purple ×15

Pulldowns (overhand grip):
blue+green ×10
blue+green ×10
blue+green ×12

Hammer Chins:
×10
×10
×10

Hanging Scapular Retractions:
×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: 38 minutes

@home
Floor KB Squeeze Presses:
53×30
72×20
88×20
106×20-20-20
88×20

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 ×15-15-15-15-15

Floor Band Flyes (lying on band):
purple ×15-15-15

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

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

Band Dip Pushdowns:
purples ×10-10-10-10-10

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

Duration: 35 minutes

A bit of a challenge to get back into the swing of things hitting it hard at home, but this ended up being a stellar session.

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

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

BB Row (underhand, wooden dowel+kbs):
194×10
194×10
194×10
194×10
194×10

KB Cleans:
88×5
88×5
88×5
88×5

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: 43 minutes

Last gym session before another month of quarantine. Annihilated my shoulders with the first real heavy military presses in 8+ months. Solid 300 double with a bit of leg drive.

Standing Military Press:
45×10
135×10
165×6
195×3
225×3
250×1
275×1
285×1
300×2

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

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

Side Laterals:
20×12
20×12
20×12

Rear Laterals:
40×12
40×12
40×12

Front BB Laterals:
45×12
45×12
45×12

BB Curls (close, wide, reverse grips):
45×12-12-12
45×12-12-12

V-bar Pushdowns:
200-190-180-170-160-150-140-130-120-110-100-90-80-70-60-50×5

Duration: 35 minutes

About to go into quarantine again for 4 weeks minimum so I decided to do another heavy squat day and push things a bit more. Felt great.

Squats (shoulder width stance):
135×10
225×5
315×3
405×2
455×1
505×2
405×5

Leg Extensions:
235×10
235×10
235×10
235×10
235×20

Wide-grip Shrugs:
135×10
225×5
315×5
405×5
495×5
585×5

Shrugs:
585-585-495-405-315-225×5

Rope Face Pulls (pulling to chest, single rope):
150×15-15-15

Seated Pulldown Machine:
120×12-12-12

Hammer Chins:
×12
+20×10
+20×10

Hanging Scapular Retractions:
×12
+20×10
+20×10

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 45 minutes