Category: Powerlifting

9/10. Solid chest/tricep session. Shoulder feeling pretty solid on db bench.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15*15
30×15*15
30×15*15

Flat DB Bench:
30-40-50×10
80×5
100×5
120×10

Flat DB Flyes:
25×15-15-15

Cable Crossovers (dropset, starting @ high pulley position to low):
30×15-15-15-15-15-15-15-15

Single-arm Cable Crossovers (high-med-low):
20×15-15-15

OH Rope Extensions (low position, dropset):
60-50-40-30-20-10×20

DB Forearm Curls (no concentric, slow negatives):
55×10
55×10
35×10

Reverse DB Forearm Curls:
15×15
10×25
10×20-5×20

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

Duration: 50 minutes

9/10. Pretty decent deads. Felt like doing some heavy sumos for a change of pace. Conventional set moved really fast.

Deadlift:
135×10
225×5
315×3
405×2
495×1
585×1
675×1
675×1

Conventional Deadlift (training max: 635, no straps):
540×5

DB SLDL:
130s ×10-10-10

GHRs (negatives only, closer foot setting – 2/2 ):
×10

Chest-supported Seated Lat Row (dropset):
100-87-75-62-50×15

Extra Close-grip Pulldowns (dropset, old stack):
100-87-75-62-50×15

BTN Pulldowns (dropset, neutral grip):
100-90-80-70-60×15

Wide-grip Straight-arm Lat Pushdowns (old stack, strict form):
75×18-8-10

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

Duration: 55 minutes

10/10. Easy strict presses. Moved my grip out an inch or so each side just to see how it felt (seems a bit stronger). Push presses were OK. Leg drive has been lacking, turning them into strict presses once the bar hits my forehead.

Strict Military Press (training max: 305):
45×20
45×20
75×12
105×10
135×8
165×5
200×5
230×5
260×6

Push Press:
285×1
315×2

Standing Alternating DB Press (superset with laterals):
40×10
40×10
40×10

Strict Laterals:
30×10
30×10
30×10

DB Rear Laterals:
30×12-12-12

Single arm DB Curls (holding opposite arm in concentric position):
20×10-10-10-10

Single arm DB Hammer Curls (holding opposite arm in concentric position):
20×10-10-10-10

DB Curls * DB Hammer Curls:
20×15*15

DB Forearm Curls (no concentric, slow negatives):
45×10
35×10
35×10

Reverse DB Forearm Curls:
10×20
10×20
10×20

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

Duration: 50 minutes

9/10. Pretty good squats today. As usual, felt like shit until I got to my top set, where everything then clicked and felt solid.  Liking the lying hip bridges. Gave ATG high bar squats a go just to make sure I could still do them. Not terrible.

Squats (low-bar, training max: 550):
135×10
225×10
315×5
415×3
470×3
525×2

Paused ATG Squat (high-bar):
500×2

DE ATG Zombie Front Squat:
225×3
225×3
225×3

Shrugs:
405×5
495×5
585×5
675×5
705×5
585×5-495×5-405×5

Seated Leg Extension (dropset):
325-305-285-265-245-225-205-185-165-145-125×5

Rope Face Pulls (dropset, two ropes):
50×-40-30×15-20×30

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

Duration: 60 minutes

Shoulder feeling pretty good. Easy db presses today. Elbows achy from the tricep extensions – will have to drop those for a while.

Flat DB Squeeze Press (superset with neutral grip db bench):
25×10-45×10-65×10

DB Neutral Grip Press:
25×10-45×10-65×10

Flat DB Bench:
65×6
85×6
110×12

Flat DB Flyes:
25×25-25-25

Cable Crossovers (dropset, pulley height changed each drop):
30×25-25-25-25-25-25

Pec Flye Machine (dropset):
100-90-80-70-60-50×15

Reverse Pushdowns (dropset):
60-50-40-30-20×15

V-bar Pushdowns (dropset):
60-50-40-30-20×20

Band Kickbacks:
red ×20-20-20

Bench Dips:
×10-10-10

DB Forearm Curls (no concentric, slow negatives):
20×10
20×10
20×10

Reverse DB Forearm Curls:
20×10
20×10
20×10

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

Duration: 38 minutes

9/10. Pulls were good. Abs are still destroyed.

Conventional Deadlift (training max: 630):
135×10
135×10
225×5
315×3
405×1
475×1
535×1
600×2

DE Deadlift (various stance widths):
315×2
335×2
355×2
375×2
395×2
415×2

DB SLDL:
130s ×5
130s ×5
130s ×5

GHRs (closer foot setting, 2/2, slow negatives only):
×5
×5
×5

Wide-grip Pulldowns (neutral grip, various planes):
160×10-10-10-10-10

Chest-supported Seated Lat Row:
100×10-10-10

Rope Face Pulls (two ropes):
40×25-25-25

Straight-arm Lat Pushdowns (strict):
100-90-80-70-60-50×15

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

Duration: 55 minutes

9/10. Pressing went well. Core was absolutely destroyed still from last week – hip bridges and ssb de squats? No idea, but still managed to easily hit 285 for a strict double, and just about press 315 completely strict (push press stalled at eye level due to core fatigue, pressed the rest).

Strict Military Press (training max: 300):
45×20
45×20
75×12
105×10
135×8
165×5
225×5
255×3
285×2

Push Press:
315×1
285×3

Strict Laterals (dropset):
55-50-45-40-35-30-25-20×10

Rear Delt Flye Machine (dropset, slow negatives):
100-90-80-70-60-50-40-30-20-10×6

Plate Hammer Curls (slow negatives):
45×20-12-12

OH Cable Curls (dropset):
30-27-23-20-17-13-10×10

DB Forearm Curls (no concentric, slow negatives):
50×10
25×10
25×10

Reverse DB Forearm Curls:
25×10
25×10
25×10

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

Duration: 54 minutes

9/10. Squats feeling solid today, top set was pretty easy with room for more. Just saving up for next week’s ME work. Minimal hip bitching. The hip bridges to start definitely help get things warmed up and ready.

Lying Hip Bridges:
135×10-10
225×10-10

Squats (beltless low bar, narrow stance, training max: 550):
135×10
225×5
315×5
385×3
445×3
495×4

DE SSB Squats (15-30s rests):
250×3
250×3
250×3
250×3
250×3

Seated Leg Extensions (dropset):
130-110-90-70-50×35

DB Shrugs:
110s ×25-25-25

Rope Face-Pulls (two ropes, dropset):
100-90-80-70-60-50-40-30-20-10×10

CG Pulldown:
100×10-10-10-10-10

Cable Curls:
60×12-12-(60-50-40-30-20×12)

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

Duration: 55 minutes

9/10. DB Bench feeling pretty decent.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
35×15-15
45×12-12
55×10-10

Flat DB Bench:
35×5
45×5
55×5
100×10
110×10

Incline DB Bench (drop set):
55-45-35-25-15×15

Flat DB Flyes:
15×15-15-15-15-15

Incline DB Flyes:
15×15-15-15

Cable Crossovers (high to low pulley positions):
30×25-25-25-25-25

Wide-grip Pushdowns:
80×25-25-25

Rope Pushdowns:
80×25-25-25-60×25-40×25

Single-arm Underhand Pushdowns:
20×10-10-10

DB Forearm Curls (no concentric, slow negatives):
40×10
40×10
40×10
30×10

Reverse DB Forearm Curls:
25×10
25×10
25×10
25×10

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

Duration: 45 minutes