Category: Powerlifting

Calf is starting to ease up…did a few sets of band hamstring curls.

@ home
Band Face Pulls (dowel, superset with btn band pulldowns and rows):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band BTN Pulldowns (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band Underhand Rows (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band Close-grip Pulldowns (pause at bottom):
blue+green+purple+red ×5-5-5-5-5

Band Straight-arm Lat Pushdowns (strict form):
purple+red ×10-10-10-10-12

Wide-grip Pushdowns:
purple ×15-15-15

Single-arm Reverse-grip Pushdowns:
red ×10-10-10

Lying Hamstring Curl:
purple ×12
purple ×12
purple ×12

BTB KB Shrugs:
88×20-20-20

V-Sit Crunches:
×25
×25
×25

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

Duration: 25 minutes

Easing into some lower work.

Lying Single-leg Extensions:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10

Band Face Pulls (pulling down to chest level with handle, superset with pulldowns):
greens ×15
greens ×15
greens ×15

Band Pulldowns (overhand grip):
blue+purple×15
blue+purple×15
blue+purple×15

OH Band Curls:
red ×20-20-20-20-20-20

Chins:
×10
×10
×12

Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×12

KB Shrugs:
88+72 ×20
88+72 ×20
88+72 ×20
88+72 ×20

Standing Band Ab Crunches:
green ×25
green ×25

V-Sit Crunches:
×25
×25

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

Duration: 20 minutes

No lower body stuff yet. Good back workout.

@ home
Band Face Pulls (dowel, superset with btn band pulldowns and rows):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band BTN Pulldowns (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band Underhand Rows (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band Close-grip Pulldowns (pause at bottom):
blue+purple ×10-10-10-10-12

Band Straight-arm Lat Pushdowns (strict form):
purple+red ×10-10-10-10-12

Wide-grip Pushdowns:
purple ×15-15-15-15-15

Standing Band Ab Crunches:
green ×25
green ×25

Lying Leg Raises:
red ×25
red ×25

BTB KB Shrugs:
88×20-20-20-20-20-20

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

Duration: 25 minutes

Nice shoulder work.

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

Standing Military Press (wooden dowel anchored to band):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10

BTN Standing Military Press (wooden dowel anchored to band):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10

Band Single-arm Laterals (superset with rear laterals):
red ×10
red ×10
red ×10
red ×10
red ×10

Band Single-arm Rear Laterals:
red ×10
red ×10
red ×10
red ×10
red ×10

Front Lateral Raises (wooden dowel anchored to band):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10

CG Band Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15
purple ×15
purple ×15

Band Reverse Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15
purple ×15
purple ×15

Band Forearm Curl  (wooden dowel anchored to doubled band):
purple ×10
purple ×10
purple ×10

Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
purple ×10
purple ×10
purple ×20

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

Duration: 31 minutes

Skipped lower work.

Band Face Pulls (pulling down to chest level with handle, superset with pulldowns):
greens ×15
greens ×15
greens ×15

Band Pulldowns (overhand grip):
blue+purple×15
blue+purple×15
blue+purple×15

OH Band Curls:
red ×20-20-20-20-20-20

Chins:
×10
×10
×12

Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×12

Standing Band Ab Crunches:
green ×25
green ×25

KB Shrugs:
88+72 ×20
88+72 ×20
88+72 ×20
88+72 ×20

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

Duration: 15 minutes

Feeling pretty weak, but had a great session regardless.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×10-10
72×10-10
88×10-10-10-10-10-10-10-10-10-20
72×10-20-53×20-30

Floor Presses (lying across band looped over wooden dowel, super set with CG Floor Presses):
doubled green ×10
doubled green ×10
doubled green ×10

CG Floor Presses (lying across band looped over wooden dowel):
doubled green ×10
doubled green ×10
doubled green ×10 (reverse wide-grip)

Lying Band Flyes (lying across band):
doubled green ×15-15-15

Standing Band Crossovers (bands anchored to ceiling):
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds ×15

Reverse Band Pushdowns:
red ×15
red ×15
red ×15
red ×15
red ×15

Pushdowns:
purple ×15
purple ×15
purple ×15
purple ×15
purple ×15

Forearm Curls (wooden dowel anchored to kb with band, thumbless):
doubled red ×25
doubled red ×25
doubled red ×25

Reverse Forearm Curls (wooden dowel anchored to kb with band):
red ×25
red ×25
red ×50

Standing Bicep Curl (dowel):
doubled red ×25
doubled red ×25
doubled red ×25

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

Duration: 31 minutes

No lower body stuff yet. Good back workout.

@ home
Band Face Pulls (dowel, superset with btn band pulldowns and rows):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band BTN Pulldowns (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band Underhand Rows (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band Close-grip Pulldowns (pause at bottom):
blue+purple ×10-10-10-10-10

Band Straight-arm Lat Pushdowns (strict form):
purple+red ×10-10-10-10-10

Wide-grip Pushdowns:
purple ×15-15-15-15-15

Standing Band Ab Crunches:
green ×25
green ×25

BTB KB Shrugs:
88×20-20-20-20-20

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

Duration: 23 minutes

Good combined workout.

KB  Squeeze Presses (holding kb like a ball and pressing):
53×10-10
70×10-10
88×10-10
105×10-10-10-10-10-10-10-10
70×10-20-53×20-30

Floor Presses (superset with cg):
185×10
185×10
185×10

CG Floor Presses:
185×10
185×10
185×10

Single-arm OH KB Press:
53×10
53×10
70×10
70×10
88×5
88×5
70×10
70×10
53×10
53×10

Standing Military Press:
135×10
135×10
135×10

BTN Wide-grip OH Press:
45×10
45×10
45×10

Cable Crossovers:
100×15-40×15
100×15-40×15
100×15-40×15

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

Rear Laterals:
20×10
20×10
20×10

Front BB Raises:
45×10
45×10
45×10

EZ Curls:
45×15
45×15
45×15
45×15
45×15

Reverse EZ Curls:
45×15
45×15
45×15
45×15
45×15

BB Forearm Curls:
45×15
45×15
45×15

Reverse BB Forearm Curls:
45×10
45×10
45×10

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

Duration: 50 minutes

Combining workouts since I will be out of commission for a week or two after Wednesday.

@ gym
Conventional Deadlift:
135×5
225×5
315×5
405×5
405×5
455×2
315×5

Conventional SLDL:
225×10
225×10
225×10
225×10

Squats (high-bar, parallel):
225×10
225×10
225×10
225×10

Overhand BB Rows:
185×10
185×10
185×10
185×10

Shrugs:
225×10
315×10
405×10
405×10
405×10
315×10

GHRs (3/2 setting):
×10-10-10-10-10

Single Leg Seated Leg Extensions:
50×10-10-10-10-10

Wide neutral-grip Pulldowns (superset with btn pulldowns):
120×10
120×10
120×10
120×10
120×10

Wide neutral-grip BTN Pulldowns:
120×10
120×10
120×10
120×10
120×10

CG Pulldowns:
120×10-10-10-10-10

Straight-arm Wide-grip Lat Pushdowns (strict form):
60×10-10-10-10-15

Wide-grip Pushdowns:
60×15-15-15-15-15

Standing Rope Ab Crunches:
60×25
60×25

Hanging Leg Raises:
×25
×25

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

Duration: 70 minutes