Category: Powerlifting

9/10. Solid conventional pulls despite low back feeling tired/weak from yesterday’s presses.

Conventional Deadlift (reps deloaded):
135×10
225×5
315×3
405×2
495×1
585×1
605×1
605×1

SLDL:
405×5
405×5
315×10

GHRs (closer foot  position setting, 3/2):
×12-6-6

Wide-grip Pulldowns (neutral grip, 10-count slow negatives):
150×15-6-5

Wide-grip Strict Straight-arm Lat Pushdowns:
100×50-20-20

Rope Face Pulls:
100×25-25-25

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

Duration: 50 minutes

10/10. Good pressing. Definitely more in the tank but did not want to aggravate my elbow. Opted for lighter weights and drop sets today to save my elbow/shoulder.

Strict Military Press (training max: 290):
45×40
45×40
75×10
95×10
115×8
135×5
155×5
205×3
230×3
260×6 (PR)

Seated DB Press (dropset):
80×12-70×12-60×12-50×12-40×12

Strict L-Laterals (dropset):
35×20-30×20-25×20-20×20-15×20

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

BB Curls:
125×15-10-10

Preacher Curls (short rests):
65×15-15-10

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

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

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

Duration: 40 minutes

9/10. First heavy squat day in a while. Felt pretty solid.

Squats (low-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×1
565×1
495×3

Zombie ATG Front Squat:
225×2
275×1
325×1
365×1

Lying Hamstring Curl:
157×10-5-4

Seated Leg Extensions (longer rom, pause/hold at top of each extension):
130×30-12-11

BB Shrugs (regular grip to wide):
495×10-10-10

BB Rows (underhand):
225×12-12-12

Extra CG Pulldown (old station, dropset):
250×10-150×12-75×20

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

Duration: 55 minutes

10/10. Great pressing today. Nice rep PR.

Floor Presses (training max: 350):
45×20
45×20
135×10
155×10
175×10
195×10
235×5
265×5
300×14 (PR)
245×25

CG Bench Press:
260×11-4-3

Flat DB Squeeze Press:
55×25-15-15

Flat DB Flyes:
55×12-35×15-25×15

V-bar Cable Pushdowns:
80×42-15-12

OH Rope Extensions (low position):
40×18-12-12

Cable Crossovers:
130×22-7-60×25

Bench Dips:
×52-15-12

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

Duration: 50 minutes

9/10. Sumos feeling solid. No knee or back/hip issues. Hamstrings def need some work, so more SLDL work will be in the future.

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

Sumo SLDL:
495×5
405×5
315×5

GHRs (closer foot setting – 3/2 ):
×10-6-6

Chest-supported Seated Lat Row:
150×30-15-10

Wide-grip Pulldowns (neutral grip, slow reps, long negatives):
150×15-7-5

Close-grip Pulldowns (slow reps, long negatives):
150×7-5-5

Wide-grip Straight-arm Lat Pushdowns (stricter form):
120×15-9-8

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

Duration: 50 minutes

10/10. Strong pressing, last few reps were a bit loose @ 245, but solid. Elbow pain started to flare up on seated presses so I went lighter, with shorter rests the rest of the session.

Strict Military Press (training max: 290):
45×50
75×10
95×10
115×8
135×5
155×5
190×5
215×5
245×12 (PR)

Seated Strict Military Press (legs forward, no back support):
185×8-3-2

Strict L-Laterals:
40×20-15-10

Rear Delt Flye Machine:
110×20-10-10

BB Curls:
95×20-15-10

Seated Bicep Curl Machine:
125×15-100×15-75×15

DB Hammer Curls (holding dbs together):
30s ×30

OH Cable Curls:
27×25-13×25

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes