I am hoping to compete in powerlifting this fall. My last competition raw bench was in April (165 pounds) and my deadlift at a contest in May was 255. My PR for squat is 205 but I haven’t done a competitive squat for 2 years. I hope to do figure or bodybuilding shows this spring. I started my log in the powerful women area, but it was suggested that I continue it in the log section so…
Wed.
am - 6 mile walk with 42lb wt vest on
pm -
bench technique practice 45X5, 65X5, 85X5, 105X5, 125X5, 145X3, 155X1 - no rest, just putting on plates inbetween and “resetting” position
pull up 12, 8, 6, 6
neutral grip pullup 8, 6, 6
chins 6, 6, 5, 5
practice squat form in between pull up series sets ( 95X5 12 sets)
incline DB press 50X10, 7, 6, 6, 6
cybex standing T-bar row 80X10, 8, 8, 8, 8
flat DB bench 60X4, 4, 4, 4, 3
DB row 60X6, 6, 6, 6, 5
DB fly 35X10
DB pullover 45X10