Behlers181's Powerlifting Training Log

Training Training Logs
61

5/16/12

shoulder/arm work

BB rows
135x10
add mini band
135x7

DB palms facing press w/ mini band
50’s x30,20

Band pullapart
3x25-30

BB curl
95x7
85x7

DB side raises
BB front raises
Band pullapart
3 rounds of 12-20 reps each exercise

DB hammer curls
DB tricep extensions
2x12-20 reps each exercise

62

5/17/12

DE/RE lower

Reverse hyper
3x10

Squat (lbs)
barx20
135x8
225x3
275x3
325 5 sets of 3

GHR
3x15

Leg extension
3x15

Reverse hyper
3x10,6,6

Later…
Box squats (lbs)
barx20
135x3
205x2x10 sets
225x2x10 sets
*only rest 15-30 seconds between each set

63

5/18/12

ME upper

palms facing lat pulls
2x20

Bench (lbs)
barx20
135x5
135x5
185x5
225x1
245x1
255x3 ties PR
225x5
225x5
225x1 close grip, paused
225x1 close grip, paused
225x2 close grip, paused

Lat pulldown
4x6-10

Rope tricep pushdowns
5x15

Pulled the sled for 2 trips of 40 yards with 90 lbs, then 2 more trips with 135 lbs
I did 2 push/row trips, the first with 45 lbs and the second with 90 lbs

64

5/19/12

DB side raises
2x20

Band pullaparts
4x25

Plate front raises
2x15

Band pushdown
1x100

Hammer curls
3x10

crunches

65

5/21/12

ME lower

Reverse hyper
4x10

Squatz (lbs)
barx10
135x8
225x3
225x3
315x3
335x3
355x1
315x2
315x2
315x2

Reverse hyper
2x6-8 HEAVY

GHR
3x3-8 HEAVY

Leg extension
2x15

66

5/22/12

DE upper

Lat pulldowns
5x8-15

Bench (lbs)
barx20
135x3
185x3x3 index on smooth
185x3x3 thumbs from smooth
185x3x3 pinky on ring
185x3x3 index on smooth
185x3x3 thumbs from smooth

DB bench
80’s x12
80’s x11
80’s x9

Rope pushdown
4x10

EZ bar curl
2xsome

Pulled sled for 6 total trips

Reverse hyper
2x20

67

5/24/12

Lower training

Reverse hyper
3x10-15

Back squat (lbs)
barx20
135x10
225x3
275x1
315x1
345x1
365x1
365x1
345x1
345x1
275x5
275x5

Power clean (kg)
60x3
80x1
90x1
100x1

Reverse hyper
2x8

GHR w/ 35 lbs plate
3x6-8

GHR abs
2x10

One arm KB swing
2x7 each arm

68

5/25/12

ME upper

Palms facing lat pulls
2x20

Bench, close grip
barx20
135x5
135x5
185x2
225x3
250x3 1 rep PR
265x1 15 lbs PR
225x4
225x4
135x20
135x20

Incline DB bench, palms facing
75’s x11
75’s x8

Chins 2x10
Pullups 2x10

Rope pushdowns
3x12-20

DB extension
3x10
DB laterals
3x10

Band pullapart 100 reps
Band pushdowns 100 reps

69

5/26/12

extra workout

Lat pulls
130x20
150x20
150x20

Reverse hyper
140x20
140x20

Hanging leg raises
BWx10
BWx10

Seated Row
135x15
135x15

Band pullaparts 100 reps

did some abs afterwards