Archive for the Powerlifting CategoryNothing exciting to report here. Just a quick 20 minute workout to get the blood pumping and help recovery. Military Press: Dips: Chins/Pullups (various grips): DB Curls: + stretching Duration: 20 minutes Merry Squatmas! Nice squatting session before christmas, and to end the year (deload next week). 575×2 marks a new 2rm PR. Target single for 5-3-1 was 545, but that was cake and decided to go for the 2rm PR. Previous was @ 560. 545×4 would have been a rep pr as well and I know I could have smoked that. 600 is around the corner again. Also set a PR on single-leg leg extensions. Brutal stuff. Entire stack - one leg. Finished with light tricep and hamstring work, and some ab stuff. Squats: Paused ATG Squats (3s pause at bottom of each rep): Single-leg Leg Extensions: Leg Extensions (super set behind last set of single legs): Lying Hamstring Curls: Tricep Pushdowns (various single-arm variants, no rests): Ab Roll-outs: Hanging Leg Lifts: Hammer Chins w/ Legs lifted/extended straight out: + stretching Duration: 70 minutes Another good workout. Could have had an easy reps PR with 270 (the target ’single’ for the day), but opted to keep adding weight and push things move. Came within 5lbs of my 1rm and could have had that, but probably not much more. Tied previous 300×2 pr afterwards. I’ve been having some nerve issues with my left trap/neck from driving so much, and that hindered pressing a bit today, but not a big deal. Moved on to flat db presses - kept volume low due to the nerve thing, but felt pretty strong. Rows were cake. Incline Bench Press: Flat DB Bench: BB Rows: + stretching Duration: 60 minutes Dominated deadlifts tonight. Super strong and bested my previous 10 rep PR by 20lbs. Been wanting 600+x10 for a while now. Did some olympic-style GMs, ab rollouts, and curls to finish. Deadlift: Olympic GMs: Single-arm Hammer Curls: Ab Roll-outs: + stretching + yoga (40 min) Duration: 120 minutes Real strong pressing today. Felt like I could put 240 through the roof. Stopped at 5 reps but could have had more - wanted to go heavier. Only rested a minute or so before going after 260 as I was pressed for time and I just ran out of steam. With proper pacing I could get a few more. Dips and chins were great. No complaints from elbow/forearms today. In and out in 35min. Push Press: Hammer Chins (superset with dips): Dips: Single-arm Pushdowns: Rope Pushdowns: OH Rope Extensions: + stretching Duration: 35 minutes Good stuff. Squats felt real strong, hitting another reps PR. Leg extensions and curls to finish things off. Squats: Seated Leg Curls: Seated Leg Extensions: + stretching Duration: 60 minutes Good, strong workout. Reps PR on incline. DB presses are getting there - no elbow or forearm issues. The lower volume is helping with that I think. Rows weren’t too strenuous - good strict reps. Incline Bench Press: Flat DB Bench: BB Rows: Ab Roll-outs: + stretching + yoga (45min) Duration: 105 minutes Real nice deadlifting today. The limited volume of the 3/5/1 really gets me psyched up for that last ‘put it all out there’ work set. Had limited time today so I did what I had to do and bailed. Deadlift: Extra-wide Wide-grip Pulldowns: Preacher Curls: + stretching Duration: 45 minutes This was a solid workout. Fast and intense. Forearms/elbows feeling OK with the dips and chins with added weight. Push Press: Hammer Chins: Dips: Single arm Pushdowns: Iron Crosses (reverse laterals): + stretching Duration: 60 minutes Good squat workout. Squats: Wide-stance Squats: Leg Extensions (30s rests): Standing Single-Leg Hamstring Curls (15s rests): Ab Roll-outs (30s rests): + stretching + yoga (40min) Duration: 110 minutes |
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