9/4/15
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 135 x 5, 155 x 5, 185 x 5
Dual Pulley Pull:
50 x 10, 80 x 10, 100 x 10, 120 x 10
Front Raises:
4 sets x 10 reps x 40
Side Raises:
4 sets x 10 reps x 30
In and out today, after yesterday’s long session. Tonight starts Friday Night Lights, and my son’s senior year. He’s starting at tackle and defensive end. We’re looking forward to a great game.
9/7/15
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 350 x 3, 410 x 3, 460 x 3
Front Squats:
135 x 5
185 x 5
225 x 5
245 x 5
Leg Extensions:
4 sets x 10 reps x 160
Are you looking to do a full meet next instead of a push/pull?
Hi Dave, I would if I found something locally. I’m not all that confident in my squat. My plan (as of now) is to go to a meet in Boise, ID in late Spring. I’ve never been to Boise, so it would be something new. I then want to shut it down until the Fall of 2016. I’d like to hit the WABDL worlds in Vegas. Of course that’s up to the wife. We’re going to Vegas in a couple weeks, so it might be my foot in the door.
9/8/15
CG Bench:
135 x 10, 185 x 10, 225 x 10, 255 x 10
Tate Press:
35 x 10, 40 x 10, 45 x 10, 50 x 10
One Arm Extensions:
4 sets x 10 reps x 35
V-Bar Press Down:
4 sets x 20 reps x 100
DB Curls:
4 sets x 10 reps x 50
Poundstone Curls:
78
Traveling a great distance to compete is something I have never done. Hope you get to go to the worlds. I bet that would be a blast.
[quote]gorillavanilla wrote:
Traveling a great distance to compete is something I have never done.[/quote]
Me either. But I don’t lift at that level. I have traveled far to handle my coach. It’s been a lot of fun meeting people from all over.
Peace to you Crippler. Congrats on your placing at the meet! I totally get why you’d be disappointed based on your goals, but based on what I’ve seen in your log, I’m sure you’ll get those numbers.
I haven’t benched in my shirt in a while, but raw, I have a similar issue - my right arm almost always locks out slower than my left, but I’m right handed and easily stronger on that side. I’ll be interested to see if your uneven DB theory yields any results.
Thanks everyone. I competed in the worlds in 2011. It was my first year in powerlifting. I had just completed my MBA, and my wife thought it a nice gift. It was pretty cool. Of course I did not win anything, but it was a lot of fun.
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 325 x 2, 365 x 1, 345 x 3, 325 x 4
Bench Against Band:
245 x 5
235 x 1 (with five second pause)
DB Press:
4 sets x 10 reps x 80 left side / 75 right side
Crossover:
4 sets x 12 reps x 42.5
I felt great today. After 365 I thought about going for it, and seeing what I had in me today. I thought better of it, and stayed within the program. I’m not sure how the DB thing is going to workout, but it can’t hurt.
9/12/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1
5 sets x 5 reps x 350 (sumo)
Rack Pulls (just below knees / conventional):
415 x 5
465 x 3
510 x 1
560 x 1
Laying Leg Curls:
4 sets x 10 reps x 135
I started a new set up today. It calls for weekly deadlifting. With my work schedule and the way I recover, I don’t think I’ll pull that off. I’ll just use the routine. and give a few extra days for recovery. The rack pulls and leg curls were all my own, and not part of the routine.
Crippler, just an update: I am definitely gunning for that 600 dead or more at my next meet so it’s still on brother.
Go for it my man. It’s in my sights as well, but it will have to be next year for the next meet. All the best. If you get it, I’ll gladly take my punishment.
9/13/15
Reverse OHP:
45 x 10, 65 x 10, 95 x 5, 135 x 5, 155 x 5, 175 x 5
Dual Pulley Pull Down:
70 x 10, 90 x 10, 110 x 10, 130 x 10
Seated Pulls:
1 set x 10 reps x 200
3 sets x 10 reps x 260
One Arm Press:
2 sets x 10 reps x 35
2 sets x 10 reps x 40
One Arm Extensions:
4 sets x 10 reps x 35
Kickbacks:
4 sets x 10 reps x 35
Rope PD:
4 sets x 20 reps x 100
Reverse Rope PD:
4 sets x 20 reps x 80
That was a lot to get through in an hour, but I got it done. Now for a day of NFL. Go Seahawks!!!
9/16/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 330 x 2, 370 x 1, 350 x 2, 330 x 5
Bench Against Band:
250 x 5
With Band + 5 Second Pause:
240 x 1
Superset:
Svend Press:
4 sets x 50 reps x 3 plates
Band Flies:
4 sets x 50 reps
This was a day or two before I wanted to bench again, but I’ve only got one more day before work and a trip to Vegas. It felt like I did not have a lot of energy, so I did not do as much as normal. I failed to hit DB presses, just because I was tired and my head was not into it. I was surprised I was able to crank out 330 x 5 at the end of the bench workout. I probably had six in me. I only wanted four, but the guy who lifted me off challenged me.
9/17/15
Deadlift:
135 x 10
185 x 5
225 x 3
275 x 1
5 sets x 3 reps x 375
Laying Leg Curls:
4 sets x 10 reps x 135
Back Extension Machine:
4 sets x 10 reps x 290
Second week of the program. Now work and onto Las Vegas for a week. It’s probably time for a deload anyway.
Have a great time in Vegas. Hopefully you’ll be lifting large bags of coinage and you can call that cross training.
Will you be at any of the Olympia events while you’re in Vegas?
I just got back yesterday. I missed the Olympia stuff by a day. Had I remembered I would have made reservations a day or two earlier. My wife and I went for our 20th anniversary. We had a great time. I ate and drank too much, but still came home with money.
9/25/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 335 x 2, 375 x 1, 335 x 5
Bench Against Band:
255 x 5
Five Second Pause With Against Band:
245 x 1
DB Press:
4 sets x 10 reps x 85 left / 80 right
Svend Press:
4 sets x 30 reps x 4 plates
Today was great, considering the abuse I put my body through this week.
Great lifting considering the break and congratulations on returning home with money, now that’s putting the icing on the cake.
Solid first session back. As corny as Vegas is I still love it. Lucky if I make it out for one weekend a year these days.
Yep, I love Vegas. It was a great time.
9/27/15
Deadlift (sumo):
135 x 10
185 x 5
225 x 3
275 x 1
5 sets x 1 rep x 405
Rack Pulls (from knees / conventional)
420 x 5
470 x 3
515 x 1
560 x 1
Laying Leg Curls:
4 sets x 10 reps x 140
9/30/15
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 355 x 3, 415 x 3, 465 x 3
Front Squats:
135 x 5, 185 x 5, 225 x 5, 245 x 5
Leg Extensions:
4 sets x 12 reps x 160