Tuesday February 3, 2026
Upper Body
Wenning Warmup
Wide Lat Pulldown 85x15, 120x12, 100x12
Pushdown 40x15, 55x12, 70x10-12
Face Pull 50x15, 57.5x12, 65x8
Pause CGBP
135x5
185x3
225x1
265x1
250x3
225x5
Incline DB Press
65’s x12,8
Powerlift Low Row
188x10
208x6
Face Away Cable Curl
Dropset 70x5 + 50x5 + 40x5
Wednesday February 4, 2026
Legs
Squat (no shoes or belt)
45x5
135x4
225x3
275x2
315x1
355x1
365x1 (left knee felt off so depth was cut short even though this was easy otherwise)
Deadlift (no chalk or straps; always beltless)
225x3
315x1
365x1
405x1
425x1 @9.9 RPE
Friday February 6, 2026
Upper Body
Wenning Warmups 3 rounds
Low Incline DB Press 45’s x25
Face Pull Monster Mini x25
Reverse Band Bench Press
225 + Rev Strong Band x5
275 + Rev Strong Band x5
315 + Rev Strong Band x3
350 + Rev Strong Band x1
385 + Rev Strong Band x1
405 + Rev Strong Band x1 (ties my old PR i did without wenning warmups back when i hit 315 raw)
315 + Rev Strong Band 2x5
Pull-up
BWx13,10
Cross Body Pushdown
Light Band (2 hands up) x8
Light Band (bottom of band) x15
DB Curl
45’s x6
30’s x12
Sunday February 8, 2026
Lower Body
Pause Squat
45x5
135x5
185x4
225x3
255x2
285x1
315x1
235 2x5 (~75%)
Sumo Deadlift
135x3
225x2
315x1
365x1
395x1
410x1 (pretty happy with this; havent done sumo pulls in a long time and after pause squats)
325 2x3 (~80%)
Pull-up
BWx14
Sorry to hear that, but glad that you are doing alright!
Thank you!
Wenning warmup 2 rounds
Pushup BWx25 (easiest pushups ever lol)
BB Face Pull 40x25
Incline BB Bench
45x5
135x4
185x3
215x2
235x1
205x5
Flat DB Bench
75’s x16,12
Pull-up
BWx16,8
Cable Row
145x6
115x6
Straight Bar Pushdown
80x8
60x8
40x10
EZ Bar Curl
60x10
50x12
Superset
DB Side Lateral 30’s x8
DB Hammer Curl 30’s x8
Thursday February 12, 2026
Legs (Deload; didnt sleep well the last couple nights so taking it light today as ive been grinding big 3 movements for weeks finally)
Squat
45x5
135x4
225 2x6
Deadlift
135x3
225x2
315x1
345x1
Might workout again tonight with the significant other. She hasnt trained in awhile. If so, ill be doing upper body accessory work.
Friday February 13, 2026
Upper Body
Wenning Warmup (2 rounds)
Light Band Pushdown x25
Pull-up BWx10,8
Monster Mini Face Pull x25
Pause CGBP
135x5
185x5
205x5
225x5
245x5
Push-up
BWx55,30 (most pushups ive done in ages)
Chin-up
BWx8
Superset
DB Side Lateral 30’s x10,8
DB Curl 30’s x10,8
Monday February 16, 2026
Lower Body
Wenning Warmup 2 rounds
Lying Leg Curl 10x25, 20x12
DB Split Squat 30 2x10
Calf Raise BW 2x15
Squat (girlfriend got me new squat shoes for Christmas; first time wearing them felt great)
45x5
135x4
225x3
275x2
315x1 (add belt; first time using a belt in ages)
350x1 (misgrooved but easy)
385x1 (high)
Backoff sets
275 2x3
Sumo Deadlift
135x3
225x2
315x1 (add straps)
Switch to Conventional Deadlift
365x1 (add belt)
405x3 (Touch n Go; ive done 405x8 beltless but not after squats and i was well trained back then)
Titan Fitness Leg Extenion
155x10
130x12
My best beltless squat was 425-435. My best squat with a belt and wraps was 455 (long before i bit 425-435 without a belt). Ive also hit 415x3 with a belt and wraps. That said im not going to over rely on a belt yet. I wanted to test myself today. Id like to push past old PRs this year and refocus on powerlifting while getting more jacked like raw powerlifters should.
Thursday February 19, 2026
Upper Body (took extra rest as my sleep has been dog crap)
Wenning Warmups 2 rounds
Incline DB Press 45’s x25
Pushdown Light Band x25
Face Pull Light Band x25
Pause Bench Press
135x5
185x4
215x3
240x2
260x1 @8.5 RPE
185x20 @7.5 RPE
Weighted Dip
BWx8
BW + 45 x17 (PR in name only)
One Arm Pushdown
Light Band x9
Pull-up
BWx10,8
One Arm DB Row
45x15,8
Saturday February 21, 2026
Lower Body
Beltless High Bar Squat
45x5
135x5
185x4
225x3
265x2
295x1
325x1
355x1
Backoff sets
285x3
250x5
Beltless Deadlift (chalkless + strapless)
225x3
315x2
365x1
400x1
435x1 (incredible single off no sleep and all the work preceding it. I failed a 435 single with straps in October a week after hitting 405x8)
Leg Extension
140x10
110x12
90x12
Seated Leg Curl
Dropset 120x3 + 100x4 + 80x5
Calf Press
Dropset 280x10
Sunday February 23, 2026
Upper Body
Pause CGBP
135 2x5
185x5
215x3
245x2
265x1 @8.5 RPE
225x5 @7 RPE
225x5 @7.5 RPE
225x6 @8 RPE
OHP
45x8
95x10
85x10
Low Incline DB Press
60’s x12,10
Chin-up
BW 2x8
One Arm DB Row
60x10
Superset
BB Curl 65x10,6
Cross Body Pushdown Light Bands x10,6
Superset
Plate Side Lateral 25’s x10,6
Face Pull Light Band x12,8
Tuesday February 24, 2026
OHP/Hypertrophy Day
OHP
45x8
75x5
95x3
115x7 @7.5 RPE
105x8 @7.5 RPE
Flat DB Press
80’s x12,10 @7.5 RPE
Wide Lat Pulldown
150x8
130x8
115x8
Cable Row
130x8
100x8
Cable Pushdown
60x10
50x10
Standing DB Curl (Pronated)
35’s x8
27.5’s x8
DB Side Lateral
27.5’s x8
20’s x8
Face Pull
50x10-12
40x15
My new training split to become a jacked 181 lb powerlifter (im 160 currently)
Day 1 Heavy Bench
Pause Bench 3-5RM @8-8.5 RPE
Backoff sets 3-5x3-6 @7-8 RPE
Chest Flys 2-3x8-15
Chins 2-4x6-12
DB Rows 2-4x8-12
Triceps/Biceps/Side Delts/Face Pull 2-4x8-20
Day 2 Heavy Squat
Squat 3-5RM @8-8.5 RPE
Backoff sets 3-5x3-6 @7-8 RPE
RDL 2-4x6-12 @7-8 RPE
Leg Ext/Leg Curl/Calves/Abs 2-4x8-20
Day 3 OHP/Extra Hypertrophy Work
OHP 2-4x5-8 @7-8 RPE
DB Bench Variant 2-3x8-15
Lat Pulldowns/Chins 2-4x8-12
Cable Rows 2-4x8-15
Triceps/Biceps/Side Delts/Rear Delts 2-4x8-20
Day 4 Rest
Day 5 Close Grip Bench
Pause CGBP 3-5RM @7.5-8.5 RPE
Backoff sets 3-5x3-6 @7-8 RPE
Weighted Dip 2-3x6-12
Chins 2-4x6-12
BB Rows 2-4x6-12
Triceps/Biceps/Side Delts/Face Pull 2-4x8-20
Day 6 Heavy Deadlift
Pause Squat 3-5x3-5 @6-7 RPE
Deadlift 2-5RM @7.5-8.5 RPE
Backoff sets 2-5x2-5 @7-8 RPE
Leg Ext/Leg Curl/Calves/Abs 2-4x8-20
Day 7 Rest
Ill take additional rest days as needed. Im finally sleeping better and work will be fully remote again after March 20.
Wednesday February 25, 2026
Heavy Deadlift Day
High Bar Pause Squat
45x5
135x4
185x3
225x2
255x4 @7-7.5 RPE
Backoff sets
235x4 @6.5-7 RPE
235x4 @7-7.5 RPE
Deadlift
135x5
225x3
275x2
305x1
335x4 @7-7.5 RPE (based on bar speed; technically probably @6 but my back is fatigued)
Backoff sets
315x2 @6.5-7 RPE
315x2 @7 RPE
Matrix Leg Extension
150x8 @8 RPE
120x10 @8-8.5 RPE
Matrix Lying Leg Curl
80x12 @7.5-8 RPE
70x10 @8 RPE
Matrix Calf Press
240x10
220x10
200x12
Life Fitness Crunch
130x8
110x8
Everything’s beltless for now. Big lifts are 3 mins between working sets; sometimes a bit more or less. Primary assistance is around 2 mins. Accessories are 60-90 seconds.
Thursday February 26, 2026
Bench Day (post workout bodyweight clothed was 162)
Pause Bench
45x10,8
135x5
185x4
215x3
240x5 @7.5 - 8 RPE
225x6 @7.5 - 8 RPE
225x6 @8 RPE
Pec Dec Fly
140x8 @@8 - 8.5 RPE
100x10 @7.5-8 RPE
Chin-up (V Handles)
BWx10,6
(Very controlled and squeeze at top of each rep)
HS MTS Row
160x6
120x8
Superset
DB Rollback 30’s x8, 25’s x10
Side Lateral 30’s x10, 25’s x12
(These felt great and my delts are looking very good already from doing high frequency side laterals and rear delt work)
Face Away Cable Curl
60x6
40x10
Face Pull
55x12
Rear Delt Fly
125x8
100x10
I benched today as im going to move my split around to be this:
Day 1 Squat
Day 2 Bench
Day 3 Rest
Day 4 OHP (no rows)
Day 5 Deadlift
Day 6 CGBP
Day 7 Rest
So that im not rowing before squats or deadlifts moving forward.
Estimating 16-17% bodyfat. I was thinking 18-20% before but i was very bloated. I cut alcohol and brought calories down to 2000-2400 and now I am not bloated. I want to cut to 12% again then slowly bulk to a jacked 181.
Friday February 27, 2026
Bodyweight fully clothed in the doctors office with coat and jeans 162.2.
So i shouldnt be doing this but I worry based on my schedule this weekend i may not be able to lift tomorrow so i squatted today 48 hours after pause squats and deadlifts. Even @7-8 RPE im still sore and thus squats didnt perform as well as if i just waited until Sunday. Ive been contemplating a rolling 4 day split versus the 5 day split i setup but that could hurt recovery. I think i need to do the 5 day setup i made and just take extra rest as needed. Anyway here’s todays squat workout:
Squat
45x5
135x4
185x3
225x2
260x1
295x3 @7.5 RPE (if i waited until Sunday 5 reps wouldve easily been @7.5 RPE)
Backoff sets
250x4 @6.5 RPE
250x4 @7-7.5 RPE
no accessories since im sore. 25 min workout
Sunday March 1, 2026 (AM BW 158.8)
Upper Body (Pause Bench)
Pause Bench
45x8
135x5
185x3
210x2
235x1
250x4 @9 RPE due to hitting pin on last rep; wouldve been @8 RPE most likely otherwise
Backoff sets
225x4 @7.5 RPE
205x6 @6.5-7 RPE
Incline DB Press
70’s x10 @7.5-8 RPE
60’s x12 @7.5-8 RPE
Flat DB Fly
40’s 2x10
Pull-up
BWx12,8
Triset
One Arm Pushdown Light Band 2x15
DB Side Lateral 30’s x10,8
Face Pull Light Band x20,15
Standing DB Curl (Pronated)
30’s x12,8,6
My lower back is fatigued from movng furniture around for 3 hours yesterday ontop of squatting the day before that and deadlifting 48 hours prior to squats so my setup for bench felt worse today but overall 250x4 at what would’ve been a lower RPE than 9 is alright on this cut. I should feel more recovered this week.
First 2 pics are from yesterday flexing as hard as possible cramping up. Third pic is today semi flexed post workout. After losing all my bloat i probably am 13-14% bodyfat. Much less to go then to get to 10% before i bulk to 181.
Monday March 2, 2026 (AM BW 158.6)
Back/Biceps
Worked up to 315x1 on deadlifts thinking id try legs but my body was still shot from moving furniture on Saturday so i shifted to a back and biceps session.
Wide Lat Pulldown
100x8
130x6
160x6 (1 set since i did 2 sets of pull-ups yesterday)
Body Master Chest Sup Row
45 + Machine x8
90 + Machine x6
135 + Machine x5
Cable Row (V Bar)
145x8
115x8
Straight Arm Pulldown
135x6
100x10
80x10
70x10
(30-45 sec rest)
Spider Curl
25x12
20x12
Hanging Leg Raise
BW 2x15
Still pumped from my bench session yesterday.
