Lil Power's Training Log

Training
21

[quote]Mascherano wrote:
145 Bench is awesome! You have some serious upper body strength.

I’m going to go look up “Tates” now. HAH![/quote]

Tates are elbow extensors, helping the bench lockout. Don’t go real heavy 'cuz it’s a smaller muscle and a lot of tendons.

ME Lower 6/18/10
Zerchers - bar set on pins about mid-thigh
bar x 5
more hip stretching
95 x 5
135 x 3
185 x 2
225 x 1
255 x 1 PR
275 x 1"…broke it from pins but then dropped it…

Hack Squats narrow stance
90 x 10
115 x 10
135 x 10

GHR
BW x 15
BW x 12
BW x 10

decline situps
12# x 15 for 3 sets

Louie abs
80# x 20 for 3 sets

done…feeling worn out today…zerchers got me and I didn’t even do that many…

22

oh god…no way on those zerchers!!! Tried em once and i mean literally one rep and i practically threw the bar in disgust!–ouchie! props to you for doin em.

23

255 zercher PR! damn that’s awesome.

24

[quote]brute_fury wrote:
oh god…no way on those zerchers!!! Tried em once and i mean literally one rep and i practically threw the bar in disgust!–ouchie! props to you for doin em.[/quote]

lol…I actually like Zerchers but don’t ususally got for 1 RM on them. The guys on another forum were doing a contest and I like playing with the boys, so I did them. Last year I got 245, so 10# PR wasn’t bad…

25

Very impressive. You have such an incredible bod for powerlifting. The hacks were in a machine? Thought about working those in at times, but never have.

26

[quote]kpsnap wrote:
Very impressive. You have such an incredible bod for powerlifting. The hacks were in a machine? Thought about working those in at times, but never have. [/quote]

yes, hack squats in a sorta sled machine, adding free weights…really hits my quads.

Fri - Cardio 45 min treadmill walk/jog/run intervals

Sat - ME Upper
2 brd Bench
bar x 10 for 2
95 x 6
135 x 3
add 2 brd
155 x 3
170 x 1
185 x 1
205 x 1
230 x 1 PR!
240 x 0 sooo close wanted to try again
240 x 0 came down too fast and lost it…shot at this point
Lones said I was paused too much on the board, should be more touch and go…guess I’m still in meet mode…

DB Press
50’s x 8
55’s x 8
60’s x8
45’s x 20

Rolling DBs
20’s x 10
25’s x 10 for 2 sets

BB Row
75 x 10
95 x 10
105 x 8

Lat Pulldown
120 x 8
130 x 8
140 x 8

FacePulls
80 x 12
90 x 10
100 x 10

cable curls
60 x 12
70 x 12 for 2 sets

good workout…I need to not be so greedy on PR’s now…
also debating doing a Push/Pull on 7/17 after I move to AL …only about 2 hours north of me and I can meet some other AL lifters and play around with my Sumo pull

27

you are somethin else! yowzers!

strong all across the board…even the accessory stuff!

28

So if I’m reading this right, you were pressing to four boards? Can’t be much stroke there. Just working the lockout? Interesting.

You are killer strong. I think Alabama has a lot of powerlifting.

29

[quote]kpsnap wrote:
So if I’m reading this right, you were pressing to four boards? Can’t be much stroke there. Just working the lockout? Interesting.

You are killer strong. I think Alabama has a lot of powerlifting. [/quote]

No, the first sets prior to “add 2 brd” are straight weight to chest as warmups prior to adding 2 brd. Yea, I never use a 4 brd, there is no ROM for me there.

30

haha that is funny to think about, 4 board press with like a 1 cm ROM. Haha, you could move like 400 lbs. Good work on your PR, 230!!! That is freakin huge, you have 240 next time, especially now that you know how it “feels” I betcha you’ll be more primed to smash it.

31

OH GOD AGAIN!! i saw the zercher video and had…i… …no! no ! NO!! You have em lady! You do em proud you beast!! :)!

32

thanks girls!
Sat eve 6/19/10: Cardio - Ellipitical - 30 mins/Sauna -20 min

DE Lower - 6/20/10
Speed squats off foam
bar x 5
95 x 5
135 x 2 x2
145 x 2 x2
155 x 2 x2
165 x 2 x2
175 x 2 x2

Sumo pulls
tried sumo speed pulls but my hip flexors didn’t like it…
185 x 1 conv
185 x 1 conv
185 x 5 sumo pulls, not for speed
205 x 5 sumo
205 x 5 sumo…need to stretch and strengthen the hips more

GM
95 x 8
115 x 8
135 x 8

GHR
BW x 15, 12, 10

Roman Chair abs
8# x 15 for 2 sets
12# x 10

DB Obliques
50’s x 20 each side
55’s x 15 each side
60’s x 10 each side

33

Wow! You are wicked. That zercher was awesome. I know nothing of form, but that looked good - tight throughout. Very cool.

34

I loved that zercher video so. much. Coming here just makes me want to train that much harder.

35

AM Fasted Cardio - 5 min w/up, 10 HIIT, 15 steady state

PM - DE Upper 6/21/10
Speed Bench - St Weight
65 x 10
95 x 10
115 x 3 x 9 sets
3 each close/mid/comp grips

JM
75 x 12
85 x 10
95 x 8

T bar rows
55 x 10 for 3 sets, narrow/mid/wide
65 x 10 for 3 sets, narrow/mid/wide

Incline BB press
65 x 15
85 x 15
85 x 15

HS Hi Row
90 x 15
110 x 15
130 x 12

Lateral raises
10’s x 15 for 2 sets

high cable curls
15’s x 15
20’s x 10
15’s x 10

15 min sauna

36

Yeah for the 230lbs PR! and 60lbs DB presses are pretty hardcore.

37

I’m late to the bench party, but congrats on the PR.

_Q

38

first time back in the gym in 4 days due to moving boxes/moving people/moving vans, etc…

Last workout with Donnajo and Lones…they both will be greatly missed…

ME Upper Sat 6/26/10
Rev Band Bench
warmup/straight weight
bar x 10 x2 sets
95 x 5
135 x 3
add light bands
185 x 3
205 x 1
225 x 1
250 x 1 5# PR!
255 x 1 10# PR!
215 x 3 working sets
215 x 3
215 x 3

Rolling DBs
20’s x 15
25’s x 15
30’s x 12

DB Press
50’s x 8
55’s x 8
60’s x 8

Lat Pulldown
120 x 12
130 x 10
140 x 8

Bell rows
55 x 10
60 x 10
60 x 8

Rope/Cable curls
60 x 15
70 x 15
80 x 12

good last workout with my training partners…hit a good PR to end on a great note.

39

awesome bench PR! shit 255lbs. that’s wicked. plain wicked.

40

When are you going to add weight to the bar? That looked too easy :wink: