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Wednesday 1/20/21 Accessory

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12

Wednesday 1/20/21 Accessory

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12

Monday 1/28/21 Bench

Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
205x5
215x5

Monday 1/28/21 Bench

Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
205x5
215x5

Thursday 1/14/21 Accessory(Back)

Barbell Rows(on Incline)
85x10
105x10
125x10
145x10
165x6
145x8
125x8

Thursday 1/14/21 Accessory(Back)

Barbell Rows(on Incline)
85x10
105x10
125x10
145x10
165x6
145x8
125x8

Hello everyone, competitive powerlifter here. Started back lifting around the end of July. Looking to start back competing in bench press competitions this year

Monday 1/11/21 Bench(Chest,...

Monday 1/11/21 Bench(Chest, Shoulders, Triceps)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x3
230x3
240x3, this is a PR triple since my comeback

Saturday 1/9/20 Accessory(Back, Biceps)

Magnum Machine Rows
110x12
125x12
150x12
165x12
V-Bar Pulldowns(w/fat bar attachment)
85x12
100x12

Wednesday 1/6/21 Bench

Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x10 last 2 reps paused
165x10 last 2 reps paused
175x10 last 2 reps paused

Monday 1/4/20 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
260x missed(didn’t have this today)

Wednesday 12/30/20 Accessory(Back, Biceps)

Barbell Rows(on Incline)
115x10
135x10
155x10
175x5
115x10
Wide-Grip Pulldowns
110x12

Monday 12/28/20 Bench(Chest, Shoulders, Triceps)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
200x6, last 2 reps paused
225x3, all reps paused
235x3, last rep paused

I’ve competed in many different feds over the years and all had their good points. I’ve done APA, APF, SPF, RPS, and I’m gonna compete in a USPF meet in April. Whichever is closest

Wednesday 12/23/20 Accessory(Back, Biceps)

Wide-Grip Pulldowns
70x2x12(warm-up)
100x12
120x12
140x12
Reverse-Grip Pulldowns
90x12
110x12

Monday 12/21/20 Bench(Chest, Shoulders, Triceps)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
195x6, last 2 reps paused

Thursday 12/17/20 Accessory(Back, Biceps)

Wide-Grip Pulldowns
70x12
90x12
110x12
130x12
150x12
170x8
V-Bar Pulldowns

Monday 12/14/20 Chest, Shoulders, Triceps

Rotator Cuffs

Incline Barbell Press
45x12, 2 sets
95x8
115x5
135x1
155x6

Wednesday 12/9/20 Bench(Chest, Shoulders, Triceps)

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x3 Slingshot
I stopped there. Shoulders and Pec tendons are...

Monday 12/8/20 Accessory(Back, Biceps)

Straight-Arm Pulldowns
50x15
60x15
70x15
80x15
Nautilus Pullover Machine
95x15
110x15