Some background info… I’ve been lifting for about three years. I started lifting for football and when I graduated, I decided to continue lifting as a powerlifter. I got hurt alot in football, including two surgeries and a hamstring tear in the last two years, and that’s really hurt my progress. Now that I’m a member of the Penn State Powerlifting Team, I think I have alot to gain.
Birth Date: 4/14/92
9/14/10
BIG THREE:
Squat - 315
Bench - 305 (touch and go)
Sumo Pull- 375
Bodyweight- 178
My routine is a modified westside. I do each ME lift for three weeks: 5 rep max week 1, 3 rep max week 2, and 1 rep max week 3.
9/22/10
BIG THREE
Squat - 335
Bench - 290 paused
Sumo Pull - 405
9/13/10
ME Lower
Oly Squat- bar x some, 95 x some, 135 x some, 185 x 5, 225 x 5, 255 x 5
GHR- BW x some, some, some
Seated GM- 95 x 5, 135 x 5, 155 x 5, 185 x 5
Band Thoracic Extension
Abs
Foam Rolled
Short Sprints
I tried squatting ‘powerlifting style’ all summer and I sucked at it, so I decided to switch back to oly squats.
Since this was my first opportunity to train since moving in here, I took it fairly easy.
9/14/10
ME Upper
Bench- bar x some, 95 x some, 135 x some, 185 x 5, 225 x 5, 245 x 5, 275 x 2
Bent Over Row- 135 x 5, 165 x 5, 185 x 5, 225 x 5
DB Military- 40 x 10, 50 x 10, 60 x 10, 65 x 10
Reverse Fly Machine- 60 x 10, 8, 8, 8
Pullover Machine- 120 x 10, 10, 10
Rope Triceps Ext.- some weight x 10, 10, 10
DB Curl- 35 x 10, 40 x 6, 45 x 5
That bench sucked. I’m sure I could have done 275 x 5 a month ago.
9/15/10
DE Lower
Oly Squat to low box- 135 x 5, purple bands x 2, 165 x 2, 185 x 2, 205 x 2, 225 x 2, 2
Sumo Pull- 135 x 2, 225 x 2, 315 x 2
Deficit Sumo Pull- 135 x 5, 225 x 5, 5, 245 x 4
Bad Girls- 3 sets of some with double purple
Foam Rolled
Felt good. I would like to use a little less weight and more band tension next time.
9/17/10
DE Upper
Bench- 45 x some, 95 x some, purple bands x some, 135 x 3, 155 x 7 sets of 3
Lat Pulldown- 180 x 5 x 5
Band Pull Apart
JM Press- 135 x 3 sets of 5
Preacher Curl- 75 x 3 sets of 8
9/21/10
Finding Maxes
Squat- 95, 135, 225, 255, 275, 315, 325, 335, 355 x F
Pull- 135, 185, 225, 275, 315, 365, 405
Bad Girls- purple band
GHR
This was my first time maxing with a belt, so that accounts for a good bit of my improvement, but regardless…
335 is a 20 pound PR. 355 was damn close. 405 is a 30 pound PR. I actually took two attempts at it. I hitched on my first.
9/22/10
Finding Maxes
Paused Bench- 45, 95, 135, 185, 225, 255, 285, 300 x F
Incline DB Bench- 50 x 5, 60 x 5, 70 x 5, 80 x 5, 90 x 5
Overhead DB Extension- 30 x 10, 10, 10
300 went up, but so did my ass. Next time. 285 went up easy, so I’m going to give myself credit for 290.
9/23/10
Extra
BB Row- 135 x 10, 160 x 5, 185 x 5, 205 x 5, 225 x 5, 245 x 5
1 Arm DB Row- 50 x 10, 60 x 10, 70 x 10, 80 x 10, 90 x 10
Band Pull Apart
Face Pull
Pull Over Machine- 120 x 10, 10, 10
DB Hammer Curl- 40 x 5, 45 x 5, 50 x 5
Played in the rice bucket.
9/27/10
ME Lower
Squat- 45, 95, 135, 185 x 5, 225 x 5, 255 x 5, 275 x 5, 305 x 3
Deficit Pull- 135, 225 x 5, 275 x 5, 295 x 5, 5
GHR
Abs