I’ve been a lurker for a couple of years… Finally decided it was time to start my own training log.
Height: 6’1’’
Weight: 290
Age: 19
Current PR’s:
Bench: 445
Squat: 675
Deadlift: 635
I’m looking to start competing in meets, but I’m still trying to balance the whole college life with the powerlifting life.
Monday (4/13/09)
Max Effort Bench:
2 Board Press: Warm-Ups
1x3 @ 365
1x3 @ 405
1x1 @ 445
1x1 @ 485
Seated BB Militaries:
1x10 @ 135
1x10 @ 225
1x8 @ 275
Lying DB Extensions:
1x10 w/ 60’s
2x8 w/ 70’s
Cable Pressdowns:
3x20 - Didn’t take note of weight
Tuesday (4/14/09)
Heavy DL 1x2 @ 505
Speed DL 8x3 @ 405
SLDL 3x8 @ 275
Bent Over Rows 3x8 @ 245
Reverse Lat Pulldowns 3x8 @ the whole stack; didn’t take note of weight
Good mornings 3x8 @ 225
Thursday (4/16/09)
Reverse Band Bench
Warm-Ups
8x3 @ 405
For kicks I went pretty heavy on these as I just got the bands in this week.
Worked up to 1x1 @ 545
Lying DB Extensions
3x8 w/ 70’s
Band Pressdowns
3x12
Let me know what y’all think!!
You’re an f-ing monster! Only 19 and putting up those kind of numbers. Whatever you’re doing keep it up. Thanks for posting the workouts.
Well I decided to skip my quad workout this week, I’m still recovering from deadlift day!
4/19/09
I’m going to start doing my heavy benches on Sunday, and then deadlifts on Monday, as I play basketball every Wednesday night, and last weeks DL workout absolutely killed me.
Band Benches:
1x8 @ 135
1x8 @ 225
1x3 @ 275
1x2 @ 295
1x2 @ 315
I have never done regular band presses before and holy *@&$ did they tax my system!!
CG Band Benches:
2x10 @ 135
2x8 @ 185
DB Front/Side/Rear Raises
3x10 w/ 30’s
DB Extensions
3x8 w/ 75’s
I am gonna feel this workout for a few days haha
[quote]ecogenx wrote:
You’re an f-ing monster! Only 19 and putting up those kind of numbers. Whatever you’re doing keep it up. Thanks for posting the workouts.[/quote]
BTW, I greatly appreciate the feedback!
One more thing, on all of my band presses, I have used the green average bands made by Jump Stretch Inc.
I hope you don’t mind but I’ll be stealing ideas off you thread. You workout 3 or 4 days a week?
4 days. This week was cut short because of some certain circumstances.
But feel free to use whatever, I don’t have a patent on this YET 
Monday (4/20/09)
Heavy DL 1x2 @ 545 – This set tore a callous off of my left hand, so I decided to go lighter on my speed work.
Speed DL 8x3 @ 315
SLDL 3x8 @ 275
Bent Over Rows 3x8 @ 245
Reverse Lat Pulldowns 3x8 @ the whole stack; didn’t take note of weight
Good mornings 3x8 @ 225
You are a monster indeed.
I use a razor blade and a pumice stone on my callouses. Keep them flat and they won’t rip off.
Thank you for keeping a log!
I’ll have to start trying that.
It’s the second time this has happened in 2 months.
Nice numbers Hollywood! 19 years old? Shit!!
Look forward to watching our progress and the results of your first meet!
It’s been a while and to be honest I forgot I had this log ha!
I competed in my first full meet a couple months ago.
My numbers were:
Squat: 705
Bench: 565
Deadlift: 700
I was pretty conservative when it came to my squat numbers, but I smoked 705.
In training recently, I squatted 765 and pulled 715.
On the road to breaking some national junior records baby!