Old Guy Training for First Powerlifting Meet

Training Training Logs
42

Tuesday: Squats

Warmup
Foam rolling
10 box jumps

Squat
5 x 135
5 x 155
5 x 165

Work Sets
5 x 180
5 x 210
9 x 240

FSL
5 x 8 @ 180

Accessory Lifts
Good Mornings: 5 x 5 @ 115lbs
Kneeling Ab Wheel rollouts: 3 x 10
Hanging Leg Raises: 2 x 5

Video of last work set:
https://www.youtube.com/watch?v=8FFpCgvKenM&feature=youtu.be

43

Wednesday: Conditioning

Warm up
Foam rolling
Dynamic warmup thingys

Work sets
10x 50ish yard sprints

Assorted stretching

44

Thursday: Press Day
Warmup
10 x medicine ball slams

Press
5 x 65
5 x 75
5 x 85

Work sets
5 x 100
5 x 115
7 x 130

FSL
5 x 8 @ 100 lbs
Dips
9 x 10 @ 25lbs
1 x 8 @ 25lbs

Accessory lifts:
Banded lateral shoulder raises: 5 x 10
Banded high rows: 3 x 30

45

Friday: Deadlift

Warmup
Foam rolling
10 reps box jumps

DL
5 x 135
5 x 185
5 x 205

Work Sets
5 x 230
5 x 265
10 x 300

FSL
5 x 5 @ 230

Back raises
10 x 10

Accessory lifts
Hammer curls: 5 x 10 @ 40lbs
Kneeling tricep pulldowns: 5 x 10 @ 42.5lbs
Kneeling ab wheel rollouts: 3 x 10
Hanging Leg Raises: 2 x 5

Video of my last work set:

46

Monday: Bench Day

Warmup
Foam Rolling
15 reps medicine ball throws

Bench
5 x 95
5 x 115
5 x 135

Work Sets
3 x 155
5 x 175
5 x 200

FSL
5 x 8 @ 155 lbs

Pull Ups:
6 x 5 @ 25 lbs
3 x 4 @ 25 lbs
1 x 3 @ 25 lbs

Accessory lifts
Incline DB bench: 5 x 10 @ 50lbs ea
Kroc Rows: 1 x 20 ea @ 70lbs
Tricep Extensions: 5 x 8 @ 65lbs

47

Tuesday: Squats

Warmup
Foam rolling
10 box jumps

Squat
5 x 135
5 x 155
5 x 175

Work Sets
3 x 195
3 x 225
6 x 250

FSL
5 x 5 @ 195

Accessory Lifts
Good Mornings: 5 x 5 @ 135lbs
Kneeling Ab Wheel rollouts: 3 x 10
Hanging Leg Raises: 2 x 5

48

Thursday: Press Day
Warmup
10 x medicine ball slams

Press
5 x 65
5 x 85
5 x 95

Work sets
3 x 105
3 x 120
6 x 135

FSL
5 x 8 @ 105 lbs

Dips
10 x 10 @ 25lbs

Accessory lifts:
Banded lateral shoulder raises: 3 x 10
Kettelbell angled press: 3 x 10

49

Friday: Deadlift

Warmup
Foam rolling
10 reps box jumps

DL
5 x 135
5 x 205
5 x 225

Work Sets
3 x 250
3 x 285
7 x 320

FSL
5 x 5 @ 250

Back raises
10 x 10

Accessory lifts
Machine curls: 5 x 21s (7 reverse x 7 supinated grip, 7 x neutral grip) @ 60lbs
Kneeling ab wheel rollouts: 1 x 10
Hanging Leg Raises: 4 x 5

50

Monday: Bench Day

Warmup

Bench
5 x 95
5 x 115
5 x 135

Work Sets
5 x 165
3 x 185
4 x 210

FSL
5 x 8 @ 165 lbs

Pull Ups:
3 x 5 @ 25 lbs
3 x 4 @ 25 lbs
6 x 3 @ 25 lbs
1 x 2 @ 25lbs
1 x 3 @ 25lbs

Accessory lifts
Incline DB bench: 5 x 10 @ 50lbs ea
Kroc Rows: 1 x 20 ea @ 70lbs
Tricep Extensions: 5 x 5 @ 65lbs

51

Tuesday: Squats

Warmup
Foam rolling
10 box jumps

Squat
5 x 135
5 x 175
5 x 185

Work Sets
5 x 210
3 x 240
5 x 265

FSL
5 x 5 @ 210

Accessory Lifts
Good Mornings: 5 x 5 @ 135lbs
Kneeling Ab Wheel rollouts: 3 x 10
Hanging Leg Raises: 2 x 5