Not 100% sure where I’m going with this log. Defiantly want to do anther powerlifting meet soon and would like to do some sort of strongman. I’m more or less uninjured right now so here it is.
Best lifts
Squat 530lbs
Bench 405lbs
Deadlift 635lb
Push press/jerk 315lbs
Age 21
Any other questions feel free to ask
Monday 8/20/2012
Warm up 10 min elliptical
Deadlift
135x5 225x5 315x5 405x5 500x6 315x15
1 arm H.S. Low Row
2 plates x 15 3 plates x 15 4 plates x 15
Close-grip Pulldown
160 3x15
Wide grip Barbell Curl
95 2x10 135x6
BW back extension 2x15
Cool down 10 min treadmill incline walk
Tuesday 8/21/2012
Warm up 20 min elliptical
Bench Press
135x8 225x5 315x5x3 345x1
Rack Lockouts
275x2x10,9
Weighted Dip
BW+ approx. 40lbs chain 2x12,10
Battling ropes 3x1min rounds
Wednesday 8/22/2012
Warm up 10 min bike
High Box Squat(approx 2 in. above parallel)
135x10 225x10 315x10 405x15
Cybex leg press single leg.
2 plates x 10 4 plates x 10 6 plates x 10
Leg extension
100lbs 3x50
Single leg curl
25lbs 2x20
Cool down 20 min treadmill
Thursday 8/23/2012
1 hour Elliptical
Friday 8/24/2012
Bench
135x8 225x3 275x1 315x1 335x2
Bench with chains
225lb(+45lb chains)3x8
Dead stop bent over row in smith machine
135x8 185x8 185+chainsx5 205=chainsx5 235+chainsx5
Battling rope 30sec+10 push-ups 3 rounds back to back
35 min arc trainer
Saturday 8/25/2012
Full Squat
135x8 225x8 275x3 315x3 405x5
Deadlift
135x10 225x10 315x3 405x10
Strict press with Log
187x 10,10,7
20 min treadmill walk
Monday 8/27/2012
Deadlift
135x15 225x6 315x3 405x3 495x3 585x1 605x1
1 arm Dumbbell Row
60x10 100x20
Fixed Pulldown
130x20 175x12 205x12
Seated Cable Row
3x10x200
Back extension
BW 45 2x15
Machine Preacher Curl
50x15 60x15 70x15
10 min treadmill walk