Category: Powerlifting

4/5 – Squat – DE

9/10. Continuing with DE squats. Lots of bar speed, all easy.

Squats (low-bar, parallel):
135×10
225×5
315×2
335×2
355×2
375×2
405×3

DE Zombie ATG Front Squat:
225×2
225×2
225×2
225×2
225×2

Lying Hamstring Curl:
150×12-6-4

BB Shrugs (regular grip to wide):
405×20-20-20

Extra CG Pulldown (old station):
250×10-6-5

Wide-grip BB Rows (last set underhand):
225×25-135×25-25

Seated Leg Extensions (longer rom, pause/hold at top of each extension):
130×26-13-12

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

Duration: 45 minutes

4/4 – Floor Press – 5’s

10/10. Great pressing today. Floor presses were quite easy.

Floor Presses (training max: 345):
45×20
45×20
135×10
135×10
155×10
175×10
195×10
225×5
260×5
295×11
240×20

CG Bench Press:
255×11-3-3

Flat DB Squeeze Press:
95×12-6-5

Flat DB Flyes:
55×25

Cable Pushdowns (old stack):
63×25-16-12

OH Rope Extensions (old stack, low position):
30×25-15-13

Cable Crossovers:
120×26-8-6

Bench Dips:
×40-15-12

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

Duration: 50 minutes

4/3 – Deadlift – ME

9/10. Good, easy pulls – testing my back/hip a bit to see how it’s healing. Felt solid, but a bit of nerve pain hanging on.

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

GHRs (closer foot setting, harder on hams):
red band ×16-6-4

Hammer Chins:
bw ×25-9-8

Wide-grip Pulldowns (neutral grip):
250×12-6-4

Chest-supported Seated Lat Row:
150×12-7-8

Straight-arm Lat Pushdowns (stricter form):
120×12-8-8

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

Duration: 40 minutes

4/2 – Press – 5’s

10/10. Solid presses, though the last few reps @ 245 had some leg/hip drive involved.

Strict Military Press (training max: 285):
45×40
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):
185×7-3-3

Strict L-Laterals:
50×20-10-6

Rear Delt Flye Machine:
130×17-8-6

BB Curls:
110×21-10-7

Seated Bicep Curl Machine:
125×12-100×8-75×9

Plate Hammer Curls (holding db by the ends):
55×30

OH Cable Curls:
26×25

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

Duration: 50 minutes

3/28 – Squat – DE/Deload

9/10. Good DE squats. Fast.

DE Squats (low bar, parallel):
135×5
225×2
315×2
315×2
315×2
315×2
315×2
315×5

Lying Hamstring Curl:
50×15-15-50

Seated Leg Extension:
105×15-15-50

Shrugs (varying grips):
225×20-20-20

CG Pulldown:
120×15-15-15

Cable Face Pulls:
60×25-25-25

Seated Bicep Curl Machine:
50×25-25-25

Reverse grip Seated Bicep Curl Machine:
30×50

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

Duration: 30 minutes

3/27 – Floor Press – Deload

Easy press deload. Tried light barbell bench for the first time in ages – still hurts the shoulders if I don’t arch.

Bench Press:
135×12
135×12
135×12
135×12
135×12

CG Bench Press:
145×15-15-15

Flat DB Squeeze Press:
50×15-40×15-30×15

Flat DB Flyes:
25×25

Single-arm Landmine Press:
45×20-20-20

Cable Crossovers:
60×15-15-15

Pushdowns:
50×25-25-25

OH Rope Extensions:
30×25-25-25

Dips:
×10

Bench Dips:
×20

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

Duration: 30 minutes

3/26 – Deadlift – DE/Deload

Cruised through this deload session. DE pulls felt great.

DE Conventional Deadlift:
135×10
225×5
315×2
335×2
355×2
375×2
395×2
415×2
315×2

GHRs:
×10-10-10

Seated Lat Row Machine:
100×15-15-15

Rope Lat Pushdowns:
40×20-20-20

Hammer Chins:
×10-10-10

Wide-grip Pulldowns (neutral grip):
120×15-15-15

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

Duration: 30 minutes

3/25 – Press – ME/Deload

10/10. Good presses. Good deload. Mentally, was checked out, but still hit a push press PR. Finished presses with a nice rep-out at 155.

Strict Military Press:
45×30
95×10
115×10
135×5
185×3
235×1
265×1
295×4 (push press, PR)
155×35

Strict L-Laterals:
25×15-15-15

Rear Delt Flye Machine:
70×20-20-20

BB Curls:
65×20-20-20

Seated Bicep Curl Machine:
50×20-20-20

Plate Hammer Curls:
25×50

OH Cable Curls:
13×50

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

Duration: 40 minutes

3/22 – Squat – DE

9/10. Back feeling pretty solid. Nice speed work on squats.

DE Squats (mix of low and high bar):
135×5
225×5
275×2
275×2
275×2
275×2
275×2
275×2
275×2
275×2
275×2
275×2

Lying Hamstring Curl:
150×13-6-6

Seated Leg Extension:
170×50-20-20

Shrugs (diff grip per pause):
405×20-20-20

Extra CG Pulldown:
250×20-6-6 (PR)

Cable Face Pulls:
200×35-12-12

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

Duration: 40 minutes

3/21 – Floor Press – 5/3/1

10/10. Everything felt great today. Top single wasn’t a PR, but at least the consistency is there now.

Floor Presses (training max: 340):
135×10
135×10
155×10
185×5
205×5
255×5
290×3
325×1
350×1
370×1
335×4 (PR)
245×16

CG Bench Press:
285×5-3-3

Flat DB Squeeze Press:
100×13-5-3 (PR)

Flat DB Flyes:
60×25

Dips:
×20-12-10

Reverse Pushdowns:
40×120-50×75-60×25

Cable Crossovers:
130×20-9-7 (PR)

Lying DB Extensions:
25s ×30

Bench Dips:
×35

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

Duration: 70 minutes