Category: Powerlifting

Shoulder is still not having any barbell/db pressing without my elbows being completely tucked. Tried some cg and regular bench with the Slingshot but that was even worse than without.

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

DB Floor Press:
65×10

DB Bench:
20×25-25-25

CG Bench:
135×10
185×10

Flat DB Flyes:
20×25-25-25

Dips:
×10

Reverse Pushdowns:
60×12-80×12-100×12-120×12-140×12-80×12

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

V-bar Pushdowns:
60×12-80×12-100×12-120×12-140×12-80×12

OH DB Extensions:
55×15-15-75×15

Single-arm OH DB Extensions:
15×15-15-15

Cable Crossovers:
30×25-25-25-25-25

Upright Single-arm Cable Crossovers:
20×10-10-10

Bench Dips:
×15-15-15

DB Forearm Curls (no concentric, slow negatives):
40×10
20×10
20×10

Reverse DB Forearm Curls (slow negatives):
20×10
20×10
20×10

Band Pull-Aparts/External Rotations:
red×25
red×25
red×25

Duration: 60 minutes

9/10. Good pulls today despite being worn out and sore.

Conventional Deadlift (training max: 625):
135×10
225×5
315×3
405×1
470×1
530×1
590×2

DE Deadlift:
335×2
335×2
335×2
335×2
335×2
335×2

SLDL:
335×3
355×3
375×3
395×3
415×3

GHRs (closer foot setting, 2/2):
×10-10-10

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

10/10. Good presses. No shoulder or elbow issues.

Strict Military Press (training max: 295):
45×20
45×20
75×12
105×10
135×8
165×5
220×5
250×3
280×5

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

Rear Delt Flye Machine (dropset):
150×6-130×6-110×6-90×6-70×6-50×6-30×15

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

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

DB Forearm Curls (no concentric, slow negatives):
40×10
40×10
15×10

Reverse DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10

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

Duration: 45 minutes

8/10. Decent squats.

Lying Hip Bridges:
135×10-10-10

Squats (beltless low bar, training max: 545):
135×10
225×5
315×5
380×3
435×3
495×4

Lying Hamstring Curl:
157×15-8-6

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

DB Shrugs:
90s ×25-25-25

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

CG Pulldown:
100×10-10-10-10-10

Cable Curls (various grips):
40×12-50×12-60×12-12-12

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

Duration: 50 minutes

8/10. Good session, but my left shoulder still does not want to have anything to do with pressing in any plane where my elbows aren’t tucked in.

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

Flat DB Bench:
35×10
45×10
55×10
80×5

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

Flat DB Flyes:
15×10-10-10-10-10

Incline DB Flyes:
15×10-10-10

Cable Crossovers:
30×25-25-25-25-25

Wide-grip Pushdowns:
80×25-25-25

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

Bench Dips:
×20-20-20

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

DB Forearm Curls (no concentric, slow negatives):
20×10
30×10
30×10

Reverse DB Forearm Curls (no concentric, slow negatives):
20×10
15×10
15×10

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

Duration: 45 minutes

9/10. Sore as hell but pulls went well. Fast and smooth.

Conventional Deadlift (training max: 625):
135×10
225×5
315×3
440×3
500×3
565×3

DE Elevated SLDL (standing on 45lb bumper, 30s rests):
315×5
315×5
315×5

GHRs (2/2 foot position):
×15-8-6

Rope Face Pulls (two ropes for wider pull):
50×25-25-25-25

Wide-grip Strict Straight-arm Lat Pushdowns (old pulldown stack):
75×15-6-6

Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5

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

Duration: 35 minutes

10/10. Real solid pressing today; no shoulder/elbow issues.

Strict Military Press (training max: 295):
45×20
45×20
75×12
105×10
135×8
165×5
205×3
235×3
265×7 (6 strict + 1 push press)

Seated DB Press (dropset):
65×12-55×12-45×12-35×12-25×20

Strict Laterals (dropset):
30×25-25×25-15×25-10×25

Rear Delt Flye Machine (dropset):
90×15-80×15-70×15-60×15-50×15-40×15-30×15-20×15

Preacher Curls (short rests):
65×15-15-15

DB Hammer Curls (holding dbs together in front, dropset):
35s ×15-25s ×15-15s ×15-10s×15

OH Cable Curls (dropset):
27×15-23×15-20×15-17×15-13×15

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

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

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

Duration: 45 minutes

10/10. Really good session. Squats were easy, felt strong. Pushed shrugs for the first time in a long while and they felt great.

Squats (low bar, training max: 545):
135×10
225×5
315×5
355×5
410×5
465×7 (last rep paused)

Lying Hamstring Curl:
164×12-6-4

Seated Leg Extensions:
150×35-25-25

Shrugs:
315×10
405×10
495×10
585×10
675×10
705×10

Rope Face Pulls (two ropes):
50×15-15-15-15-15

Wide Neutral-grip Pulldown (leaning way back):
100×10
150×10
200×10
250×10

Single-arm Cable Curls:
20×12-12-12-12

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

Duration: 50 minutes

Still giving floor presses a break.

Flat DB Bench:
35×10
45×10
55×10
75×5
100×12

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

Flat DB Flyes:
25×15-15-15

V-bar Cable Pushdowns:
100×30-20-200×10-100×10

OH Rope Extensions (low position):
40×30-25-25

Single-arm Reverse Pushdowns:
20×15-15-15

Cable Crossovers:
30×15-15-15

Single-arm Cable Crossovers:
20×15-15-15

Bench Dips (legs elevated):
×15-15

DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10

Reverse DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10

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

Duration: 35 minutes

9/10. Fast deads, feeling good.

Conventional Deadlift (training max: 625, no straps):
135×10
225×5
315×5
405×5
470×5
530×5 (first 3 reps from a stop/regrip)

DE Deadlifts (sumo, 15s rests, varying widths):
245×3
245×3
245×3
245×3
245×3
245×3

DB SLDL:
110s ×10-10-10

GHRs (closer foot setting – 2/2 ):
×20

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

Wide-grip Pulldowns (neutral grip):
100-90-80-70-60×15

Wide-grip Straight-arm Lat Pushdowns (old stack, strict form):
75×16-8-6

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

Duration: 45 minutes