Behlers181's Powerlifting Training Log

Training Training Logs
21

4/2/12

squat (lbs)
barx10
barx10
135x5
135x5
225x3
275x1
315x1
365x1
385x2 PR double

GHR w/ a little incline 4x8-10
Reverse hyper 5x10-12

Front squat
135x10
205x10

Leg Press
1x10

22

4/3/12

bench
barx20
barx20
135x3
135x3
add purple band
135x3x3 index on smooth
add mini band
135x3x3 thumb from smooth
135x3x2 pinky on ring

DB bench
80’s x10
90’s x10
90’s x8

DB extensions
4x10

Rope tricep pushdowns
8x8-12

Seated rows
6x8-10

Lat pulldowns
5x8-12

DB side raises
3x10

curls…

23

4/4/12

GPP

1a) DB side raises x20
1b pushups x20
1c) crunches x30
x2 rounds

Band pullaparts 100 reps
Band pushdowns 100 reps

KB swing 5x15

Reverse hyper 3x20

going on a walk later tonight

24

4/5/12

KB swings
3x15

Squat (lbs)
barx10
barx10
135x5
135x5
225x2x5 sets
275x2x5 sets
295x2x2 sets
315x2

Reverse hyper
3x10

Deads (kg)
70x2
120x2
120x2
130x2
130x2
130x2

GHR w/ slight incline
6x8-12

Front squat (lbs)
135x10
225x10
225x10

30 minute walk

25

4/6/12

bench (lbs)
barx20
barx20
135x5
135x5
185x3
225x1
255x1
285x0 grinded out w/ spotters pinky finger helping
285x0 grinded out w/ some help
225x5 all reps paused

DB bench
80’s x10
90’s x8
90’s x7

DB extensions
5x8-12

Tricep pushdowns
3x8-10

Seated row
5x8-10

Lat pulldown
4x8

Rear delt raise
3x20

GHR
2x10

Single leg glute bridge 2x10 w/ 5 sec hold each rep
Bird dogs 2x10 w/ 5 sec hold each rep

26

4/7/12

GPP day

shrugs
135x10
225x10
275x10
225x10

upright rows
2x10

seated gms
2x10

single leg glute bridge 2x10 w/ 5 sec hold each rep
fire hydrants 2x10

box squats 5 minutes

stretching

27

.

28

4/8/12

extra workout
20 minutes

bench (lbs)
barx20
barx20
135x20 index on smooth
135x20 index on smooth
135x15 index on smooth

band pullaparts 100 reps

DB extensions
3x20

single leg glute bridge
bird dogs
fire hydrants
2x12 each

29

4/9/12

squat (lbs)
barx20
135x5
135x5
225x3
315x1
365x3
365x3

power clean (kg)
60x3
90x3
90x3
110x1
120x1

reverse hyper
4x10-15

GHR
5x5-12

Leg press
3x10

abs
3x12-15

30

4/10/12

bench
barx20
barx20
135x3
add purple bands
135x3x3 index on smooth
add mini band
135x3x3 thumb from smooth
135x3x3 pinky on ring

pullups
5x10

DB bench
80’s x10
90’s x10
100’s x6

tricep rope pushdown
3x10

DB extensions
4x10

lat pulldowns
3x8

31

4/11/12

GPP

Lat pulldowns
3x10

Side raises
5x10

Front raises
3x10

Rear delt raises
3x10

Reverse hyper
3x20-30

Indian club swings 2 sets

32

4/12/12

Reverse hyper
2x30

squat (lbs)
barx10
barx10
135x5
135x5
225x2x2
275x2x2
285x2x2
295x2x2
315x2x2

deadlift (kg)
70x2
120x2
140x2
150x2
160x2
170x2
180x2 PR
190x2 PR x2

Reverse hyper
4x10-12

Front squat
135 2x10

33

4/13/12

Close grip bench
barx10
barx10
135x3
135x3
185x3
205x3
225x3
245x2 PR double

DB press
80’s x10
90’s x10
100’s x5

DB tricep extensions
5x8-12

Rope pushdown
4x8-10

Tricep hell
135x5 -touching
135x5 - 1 board
135x5 - 2 board
135x5 - 3 board
135x5 - 4 board
135x3 - 3 board
135x1 - 2 board

Barbell Rows
5x6-10

Lat pulldown
4x8

Shrugs
6x10

Side raises
3x10

Front raises
2x10

GHR 2x12

34

4/15/12

extra bench work

bench (index on smooth)
barx20
135+mini bands 3x15

recline rows
2x15

DB extensions
3x10-20

DB side raises
2x20-30

35

4/16/12

Squat
bar for a bunch of reps
135 for a bunch of reps
225x3
275x2
315x2
365x2
365x2
225x25

Reverse hyper
5x8-12

GHR
6x8-15

36

4/17/12

Football Bar Bench
barx20
135x3
135x3
add mini bands
145 9x3

Incline DB bench (palms facing)
65x10
75x11
75x9

Lying DB extension
4x6-12

Rope pushdown
6x8-10

Weighted Pullups w/ 25 lbs
2x5

Barbell Rows
3x5 heavy

Side raises
4x8-10

Bradford Press
3x10

Upright rows
2x12

37

4/18/12

GPP stuff

Palms facing lat pulls
2x15

Reverse hyper
3x30,30,15

KB shoulder press
2x15

30 minutes is all it took

38

4/19/12

DE squat

Reverse hyper
3x10,8,8

Squat (lbs)
barx10
135x5
135x5
225x2
275x2x3 sets
295x2x3 sets
315x2
325x2
315x2

Reverse hyper
3x8

Pulls (kg)
70x2
120x2
150x2
160x2

Seated Box jumps
20 total jumps

GHR
2x12
add weight vest (40 lbs)
2x6

Leg press
2x15

Hanging leg raise
3x10

39

4/20/12

ME upper

Close grip bench w/ purple band
barx10
135x3
135x3
185x2
225x1
235x1
remove band
225x6

Incline DB bench w/ palms facing
2x11,8

DB extensions
3x10-15

BB extensions w/ band
4x12-15

Straight bar pushdowns
5x10-30

Lat pulldown, various grips
8x7-20

Hammer curls
2x8

Side raises
5x10-15
Rear raises
2x15

40

4/21/12

recovery workout

hanging leg raises
2x10

low box squat
barx10
135x10
185x10
225x10

DB bench, palms facing, flyes, curls
2x10 each

Bradford press
barx50