Powerlifting Workout Posts and Videos

October to December (Q4) 2025

Workout Post Notes

Age: 64. Height: 5’0”. Weight: ~123 pounds. Format: pounds/ reps. An asterisk indicates the set did not go as planned, that I got fewer reps than expected or used less weight than originally planned, or both. A plus sign indicates the set went better than planned, generally that I got more reps than expected or used more weight than planned. A caret (^) indicates a tied 60s PR. An exclamation point indicates a new 60s PR. “60s PR” is as it sounds, my best for the lift since I turned 60 back in March 2021 and my two shoulder surgeries and other injuries shortly thereafter.

My basic workout usually consists of two exercises: one of the Powerlifts (Squat, Bench, or Deadlift) or a “look-alike” lift, plus one additional exercise. At the end of each calendar week, I’m going to post my work sets for both exercises for each workout, with videos thereof. In most cases, I’m indicating all of my work sets, but for the Powerlifts and Rows and variations thereof, I only record the top two sets. For all other exercises, I only record the top set.

For background to this page, see Workout Post and Videos and My New Powerlifting/ Strength Training Workout Plan. This page is continued from Powerlifting Workout Posts and Videos: July to September 2025 (Q3).

2025 Week 40 Workouts

9-28, Su: Sumo 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 227.5/10. Gear: 295/6, 310/4, 325/2. Video.

Lying Leg Curls: 5.5/12, 6.0/10, 6.5/8. Video.

9-29, M: Seated Presses: Raw: 51.5/10. Gear: 61.5/6, 64/4, 66.5/2. Video.

Barbell Rows: 95/9, 102.5/6, 110/3. Video.

9-30, Tu: 1-1/2” Extra Low Chain Squats: Raw: 207.5/10. Gear: 265/6, 280/4, 295/2. Video.

Crunches: 8.75/12, 10.0/10, 11.25/8. Video.

10-2, Th: 3-Count Pause Decline Benches: Raw: 97.5/10. Gear: 125/6, 132.5/4, 137.5/2. Video.

Super Curl Bar Curls: 50/12, 52.5/10, 55/8. No Video.

10-3, F: OFF (planned monthly extra day off).

Normally, I take my monthly extra day off on Sundays. But it’s been a rough week, so I’m taking it here. Hopefully, I will be rested and ready to go on Sunday.

2025 Week 41 Workouts

10-5, Su: Conv 1 Board (3/4”) Deficit Deadlifts: 252.5/10. Gear: 325/5*, 342.5/3*, 360/1*. Video.

OneDrive messed up my workout chart on my tablet, so I had to guess as to what my weights were supposed to be. I guessed five-pounds too heavy on my geared work sets, hence only going 5,3,1, when I wanted 6,4,2.

Dip Bars Rev. Crunches: 3s/16, 3s/15. Video.

10-6, M: 3-Count Pause Incline Benches: Raw: 75/10. Gear: 95/5, 100/3, 105/1. Video.

This time I expected to go 5,3,1, as I missed even more reps last time, so this workout was progress.

Curl Bar Rows: 95/9, 107.5/6, 117.5/3. Video.

10-7, Tu: 3/4” Extra Low Squats: Raw: 182.5/10. Gear: 235/6, 247.5/4, 260/2. Video.

Decline Sit-ups: 27.5/12, 28.75/10, 30/8. No video.

10-9, Th: Regular Sumo Deadlifts: Raw: 235/10. Gear: 305/6, 320/4, 337.5/2. Video.

Back Extensions: 22.5/12, 25/10, 27.5/8. Video.

10-10, F: Regular Benches: Raw: 102.5/10, Gear: 125/5*, 130/3*, 135*/1*. Video.

Hammer Curls: 52.5/11*, 55/9*, 57.5/7*. Video.

Frustrating workout. My other benching workouts had gone well, so I thought I’d see some progress on Regular Benches, but no go. Still stagnated. Hammer Curls also did not go well. I might be making some changes.

2025 Week 42 Workouts

10-12, Su: Chain Squats: Raw: 215/10. Gear: 275/6, 290/4, 305/2. Video.

Crunch Side Bend Combo: 2.5/12, 3.0/10, 3.5/8. Video.

10-13, M: Seated Presses: Raw: 51.5/10! Gear: 61.5/6!, 64/4!, 66.5/2! Video.

Dumbbell Rows: 55/10+!, 62.5/6!, 70/3! Video.

! = 60s PR. + = More reps than planned.

10-14, Tu: Conv 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 245/10. Gear: 315/6, 332.5/4, 350/2. Video.

Twisting, 2 Leg Rev. Crunches: 3s/14, 3s/14. No video.

10-16, Th: 1-1/2” Extra Low Squats: Raw: 182.5/10. Gear: 235/6, 247.5/4, 260/2. Video.

Sit-ups: 12.5/12, 15/10, 17.5/8. Video.

10-17, F: Decline Benches: Raw: 105/10. Gear: 130/6, 137.5/3*, 142.5/2. Video.

Curl Bar Curls: 51.5/12, 54/10, 56.5/8. Video.

2025 Week 43 Workouts

10/19, Su: Sumo 1 Board (3/4”) Deficit Deadlifts: Raw: 235/10. Gear: 305/6, 320/4, 337.5/2. Video.

Lying Leg Curls: 6.0/12, 6.5/10, 7.0/8. Video.

I hurt my neck on the left side on the last Deadlifts rep. I think I straightened my left leg out too soon and had to strain on that side. But hopefully, it is no big deal.

10-20, M: Incline Benches: Raw: 79/10. Gear: 96.5/5*, 101.5/3*, 107.5/1*. Video (top set only).

Super Curl Bar Rows: 95/9, 102.5/6, 110/3. Video.

A rough day before this workout. The problem I had with rodents last winter is back! They haven’t gotten into my now secured food, but just disposing of the carcasses after I trap them causes me problems due to my sensitivities.

10-21, Tu: 3/4” Extra Low Chain Squats: Raw: 210/10. Gear: 270/6, 285/4, 300/2. Video.

Decline Crunches: 11.25/12, 12.5/10, 13.75/10+. No video.

10-22, W: 4-Count Pause Benches: Raw: 91.5/10. Gear: 115/6, 120/4, 125/2. Video.

Super Curl Bar Curls: 52.5/11, 55/9, 57.5/7. Video.

I’m changing my Bench/ Bench Assistance (BA) workouts to the same format as my Squat/ Deadlift workouts. But that will require lifting six times per week, alternating Squats and Deadlifts on Sundays, Tuesdays, and Thursdays and alternating Benches and BA on Mondays, Wednesdays, and Fridays. I will see if it works or if it proves to be too much.

Rather than alternating two exercises for each kind of Bench/ BA lift, I will be alternating three. Thus, rather than 3-Count Pause Benches I will be doing 2-Count and 4-Count Pause Benches then Regular Benches. Similar pattern on other Bench/ BA lifts.

10-23, Th: Regular Conv Deadlifts: Raw: 255/10. Gear: 330/6, 347.5/4, 365/2. Video.

Dip Bars Twisting, 1 Leg Rev. Crunches: 3s/15, 3s/15. Video.

10-24, F: Dumbbell Seated Presses: Raw: 20s/10. Gear: 25s/6, 27.5s/4, 30s/2. Video.

Barbell Rows: 97.5/9, 105/6, 112.5/3. Video.

2025 Week 44 Workouts

10-26, Su: Regular Squats with Sleeves: Raw: 190/10. Gear: 245/6, 257.5/4, 270/2. Video.

Twisting Sit-ups: 10, 7, 0/6. Video.

10-27, M: 2-Count Pause Decline Benches: Raw: 100/10. Gear: 127.5/6, 135/4, 140/2. Video.

Curl Bar Reverse Curls: 42.5/12, 45/10, 47.5/8. Video.

10-28, Tu: Sumo 2 Boards (1-1/2”) Deficit Deadlifts: Raw: 235/10. Gear: 295*/6, 305/6, 320/4, 337.5/2. Video.

I misloaded the first geared set with ten pounds too light. The only thing I knew to do was to repeat the set with the correct weight.

Back Extensions: 25/12, 27.5/10, 30/8. Video.

10/29, W: 2-Count Pause Incline Benches: Raw: 76.5/10. Gear: 95/5.8*, 100/3*, 105/1*. Video.

The “5.8” on the first geared set is because I barely got the bar up high enough to rerack it. But I really wanted that rep, as I did 5-reps last time. But that set the stage to repeat what I did last time for all three geared sets.

Triceps Bar Rows: 95/9, 102.5/6, 110/3. Video.

10-30, Th: 2B, 1-1/2” Extra Low Chain Squats: Raw: 210/10. Gear: 270/6, 285/4, 300/2. Video.

Crunches: 10.0/12, 11.25/10, 12.5/10+. Video.

10-31, F: Regular Benches: Raw: 102.5/10. Gear: 125/4*, 120*/4*, 130*/2. Video.

Hammer Curls: 52.5/12, 55/10, 57.5/8. Video.

I knew after my first work set this workout was a mistake. After a very rough week, I should have taken this day off. Then Saturday morning I felt truly awful, stiff and in pain all over. Now I will have no choice but to take the weekend off, then hope I can regroup on Monday.

2025 Week 45 Workouts

I am going back to working out five days a week, taking Wednesdays and Saturdays off. Though this week I am also taking Sunday off, as indicated.

11-2, Su: OFF (planned and needed monthly extra day off).

11-3, M: Conv 1 Board (3/4”) Deficit Deadlifts: Raw: 255/10. Gear: 325/6, 342.5/4, 360/2. Video.

Dip Bars Rev. Crunches: 3s/16, 3s/17. Video.

11-4, Tu: 4-Count Pause Incline Benches: Raw: 79/10. Gear: 96.5/5*, 101.5/3, 106.5/1. Video.

Barbell Rows: 99/9, 106.5/6, 114/3. Video.

11-6, Th: 3/4” Extra Low Squats: Raw: 185/10. Gear: 240/6, 252.5/4, 265/2. Video.

Decline Sit-ups: 28.75/12, 30/10, 32.5/8. Video.

11-7, F: 2-Count Pause Benches: Raw: 100/10. Gear: 120/5*, 125*/3*, 130*/2. Video.

Curl Bar Reverse Curls: 45/12, 47.5/10, 50/8. No video.

2025 Week 46 Workouts

Forthcoming.

These logs are continued at: forthcoming.

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