Category: Powerlifting

Squats were easy, but wide stance still murder the hips, after all this time.

Squats (feet together – shoulder-width  – wide-stance):
225×4-4-4
275×4-4-4
315×4-4-4

Single-leg Extensions:
65×12
65×12
65×12
65×12
65×12
65×12
110×20 (both legs – toes out)
110×20 (both legs – neutral)
110×20 (both legs – toes in)

Wide-grip Shrugs:
235×10
235×10
235×10
235×10
235×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
110×15
130×15
150×15

Pulldowns (overhand grip):
160×10
160×10
160×10

Wide-grip Hammer Chins:
×12
×12
×12

Hanging Scapular Retractions:
×12
×12
×12

Lying Leg Lifts:
×25
×25

V-Sit Crunches:
×25
×25

Crunches:
×25
×25

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

Duration: 39 minutes

Pressing feeling nice.

KB Squeeze Presses (holding kb like a ball and pressing):
62×30
71×20
88×20
106×20-20-30
88×25
71×25
62×30

Incline Bench Press:
135×10
155×10
175×10
195×10
215×10

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

JM Press:
45×20
65×20
65×20
75×20

Flat DB Flyes:
45×15-15-15

Cable Crossovers (low, high):
90×15-50×15
90×15-50×15
90×15-50×15
90×15-50×15

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: 55 minutes

Solid.

SLDL (superset with deads):
225×10
275×10
325×10

Deadlift:
225×10
275×10
325×10

BB Row (underhand):
190×10
190×10
190×10
190×10
190×10

Hang Power Cleans:
190×5
190×5
190×5

BTB Shrugs:
245×10
245×10
245×10
245×10
245×10

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

BTN Pulldowns:
130×12
150×12
170×12

CG Pulldowns (superset with pushdowns):
250×5
250×5
250×5
250×5
250×5

Rope Lat Pushdowns (strict form):
80×12
80×12
80×12
80×12
80×12

Seated Hamstring Curl:
115×12
115×12
115×12

Lying Hamstring Curl:
80×12
100×12
120×12

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
80×12-12-20

Hanging Leg Raise (superset with knee raises):
×15
×15

Hanging KneeRaise:
×15
×15

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

Duration: 62 minutes

Good session.

@ gym
Strict Single-arm OH KB Press:
62×10
62×10
88×5
88×5
106×4 (PR)
106×4 (PR)
88×5
88×5
62×10
62×10

Standing Military Press:
185×5
185×5
185×10

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

Straight-arm Side Laterals (superset with rear laterals):
20×10
20×10
20×10

Rear Laterals:
40×10
40×10
40×10

Iron Cross Laterals:
20×10
20×10
20×10

EZ Curls (close, regular, wide grips):
45×12-12-12
45×12-12-12
45×15-15-15

Seated Tricep Pushdown Machine (superset with pushdowns):
235×10
235×10
235×10
235×10
235×12

Wide-grip Pushdowns:
100×15-90×15-80×15-70×15-60×15-50×20

DB Forearm Curl:
15×50
30×25

Reverse DB Forearm Curls:
15×25
30×10-10×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 50 minutes

Squats feeling good. Dabbled with a few heavier singles to get a feel for the weight.

@gym
Squats (shoulder width stance):
135×10
225×10
255×10
285×10
315×10
365×1
385×1
405×1

Single-leg Extensions:
50×12
50×12
50×12
50×12
50×12
50×12
235×10 (both legs – toes out)
235×10 (both legs – neutral)
235×10 (both legs – toes in)

Wide-grip Shrugs:
225×10
275×10
315×10
365×10
405×10
495×10-405×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
170×15
180×15
190×15

Pulldowns (overhand grip):
180×10
180×10
180×10

Hammer Chins:
×12
+10×12
+20×12

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

Hanging Knee Lifts:
×25
×25

Standing Rope Cable Crunches:
80×25 (wide stance)
60×25 (narrow stance)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 50 minutes

Solid. Took it slightly easier on the triceps since the elbows are a tiny bit achy.

@ gym
Flat DB Bench:
30×15
50×12
70×10
90×8
110×8
90×10
70×12

Incline DB Bench:
40×12
60×12
60×12
60×12
40×20

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

JM Press:
45×20
65×20
65×20
45×30

Flat DB Flyes:
40×15-15-15

Cable Crossovers (low, high):
90×15-40×15
90×15-40×15
90×15-40×15
90×15-40×20

Rope Pushdowns:
60×15-15-15-15-20

Seated Tricep Pushdown Machine:
235×6-6-6-6-7

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 43 minutes