Category: Powerlifting

9/17 – Deadlift – ME/Deload

9/10. Decided to do some heavy sumos, which went great. Pulled without straps to see how the forearm felt; all was solid. Deloaded the rest of the session.

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

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

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls:
30×20-20-20

Overhand Pulldowns:
75×20-20-20-20

CG Pulldowns (dropset):
100×10-87×10-75×10-62×10-50×10

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

Duration: 45 minutes

9/16 – Press – Deload

Nice deload workout.

Seated Shoulder Press Machine:
75×10-10-10

Seated Shoulder Press Machine (neutral grip):
75×10-10-10

Strict Laterals:
20×15-15-15

Rear Laterals:
20×15-15-15

BB Curls:
65×20-20-20

Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×15

Plate Hammer Curls:
25×100

OH Cable Curls:
13×50

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

Duration: 19 minutes

9/13 – Squat – 5/3/1

8/10. Squats feeling good.

Squats (low-bar, training max: 540):
135×10
225×5
315×5
405×3
460×3
515×2

ATG Zombie Front Squat:
225×3
315×3
405×3

Lying Hamstring Curl:
157×15-7-5

Seated Leg Extension (dropset):
325×10-305×10-285×10-265×10-245×10-225×10-205×10-185×10-165×10-145×10-125×10

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

DB Shrugs:
150s ×25

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

Duration: 45 minutes

9/12 – Floor Press – 5/3/1

5/10. Shoulder still disliking any flat presses.

DB Floor Press:
65×10
65×10
65×10

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

DB Neutral Grip Floor Press:
65×10-10-10

Flat DB Flyes:
20×25-25-25

Dips:
×25

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

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

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

OH DB Extensions:
55×15-15-15

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

Cable Crossovers:
30×15-15-15-15-15

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

Bench Dips:
×15-15-15

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

Duration: 35 minutes

9/10 – Deadlift – 5/3/1

4/10. Just wasn’t feeling it today. Shut down deads early and cruised.

Conventional Deadlift (training max: 620):
135×10
225×5
315×3
405×1
465×1
525×1

SLDL:
315×5
315×5
315×5

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

Wide-grip Pulldowns (neutral grip):
160×10-10-10-10-10

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

Lying Flat DB Rows:
50s×15-60s×10-10

Incline Wide-grip Straight-arm Lat Pushdowns:
60-80-100-120-120×10

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

Duration: 45 minutes

9/9 – Press – 5/3/1

10/10. Good presses, shoulder and elbow felt good. 315 single on push press was pretty easy.

Strict Military Press (training max: 310):
45×20
45×20
75×10
105×8
135×5
165×5
235×5
265×3
295×3 (PR)

Strict L-Laterals (dropset):
55×12-50×12-45×12-40×12-35×12-30×12-25×12-20×12

Rear Delt Flye Machine:
150×12-6-4

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

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

Duration: 45 minutes

9/6 – Squat – 3’s

10/10. Good birthday squats. Not far off my ATG PR for 5rm and this was cake. Another 4-5 in the tank.

ATG Squats (beltless low bar, training max: 540):
135×10
225×5
315×5
380×3
430×3
495×4

Lying Hamstring Curl:
157×10-8-6

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

DB Shrugs:
80×25-25-25

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

9/5 – Floor Press – 3’s

Easy session

Flat Neutral-grip DB Bench (drop set):
55×25-45×25-35×25

Flat DB Squeeze Press (drop set):
55×20-20-20

Flat DB Flyes:
15×10-10-10-10-10

Cable Crossovers:
30×25-25-25

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

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:
20×15-15-15

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

Duration: 25 minutes

9/4 – Deadlift – 3’s

9/10. Fast, easy pulls.

Conventional Deadlift (training max: 620):
135×10
225×5
315×5
435×3
495×3
560×5

Elevated SLDL (standing on 45lb bumper):
410×3
410×3
410×5

GHRs (closer foot  position setting 3/2 on first set, 2/2 on next two):
×20-12-8

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

Wide-grip Strict Straight-arm Lat Pushdowns (old pulldown stack):
75×15-8-6

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

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

Duration: 45 minutes

9/3 – Press – 3’s

9/10. Good pressing.

Strict Military Press (training max: 310):
45×20
45×20
75×10
105×10
135×5
165×5
215×3
250×3
280×5

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

Strict L-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

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

Duration: 35 minutes