Power's Lifting

Training Training Logs
101

Mobility: 7 minutes (Upper Body, Abbreviated Lower Body)

1a. Bench Press [Regular Grip]: 70x5, 90x3, 105x2, 120x1, (2 Board) 140/309x1, (Shirt on, 3 Board) 160/353x2, (2 Board) 175/386x2, (1 Board) 180/397x1, 185/408x1, 190/419x1, 195/430x1, 200/441x1
2a. Pull-Ups [Wide Neutral Grip Side-to-Side]: x5x5 sets (25)
2b. Band Pressdowns: AvBa x20x5 sets

8/10
Wasn’t feeling it coming into today but benches started to feel pretty decent once I put my shirt on (go figure). Shirt went on a lot easier than last time and only took 1-2 sets to find my groove. Boards felt strong and weight moved quick when I got my arch/leg drive down. Kept the assistance minimal to save myself for squats tomorrow.

102

Mobility: 7 minutes (Abbreviated Full Body)

1a. Squats [Comp.]: 70x5, 120x3, 160x2, 190/419x1, (Add Belt and Wraps), 210/463x2, 220/485x2x2 sets, 240/529x2x2 sets
2a. Bench Press [Close Grip]: 65x5, 85x3, 105x3, 115/254x4, 125/276x4x4 sets

2b. Scap Push-Ups [Feet Elevated]: 8x3 sets
3a. Pull-Ups [Wide Pronated Grip]: BWx10, BW+25x6, BW+45x8
3b. Bradford Press: 65x10, 85x6, 105x10
4a. Seated ISO Row [Wide Pronated Grip]: 2ppsx10, 2.5ppsx6, 3ppsx12
4b. DB Incline L-Extensions: 25x10, 30x6, 35x10
4c. DB Curls [Alternating]: 45x10, 55x6, 60x10

7.5/10
Squat reps felt textbook earlier in the AM. Bench press was feeling stale later on and energy was completely zapped, got in some quick assistance and somehow made it through 5 hours of clients afterwards.

This was Wednesday’s training.

103

Mobility: 10 minutes (Abbreviated Full Body)

1a. Deadlifts [Comp.]: 70x5, 120x3, 170x2, 205x2, (Add Belt), 240/529x2, 260/573x2, 270/595x2, 280/617x2, 290/639x2

2a. GHR: BW+MiBa x10x2 sets, BWx20
2b. TKE: StBa x20/s x3 sets
3a. Calf Raises [Standing Barbell w.1/4 Squat]: 100/221x20x3 sets
4a. DB Hammer Curls: 35x6, 40x6, 50x6, 55x6, 60x6, 65x6
5a. DB Spider Curls: 40x8x3 sets

8/10
Life been a bit busy lately and haven’t had as much time to train as I would like. SI has been bothering me so I threw a 6 year old Centurion on to for deadlifts today to lend a bit of support, seem to help a bit and 290 moved as well as I think it could have at this point. Technique still needs work, but everything seems to be falling into place.

104

Deadlifts from today. 290/639x2 top set.

105

Damn… That dancing was too distracting (more like arousing) for me to catch your last 2 sets…

106

Mobility: 5 minutes (Abbreviated Upper Body)

1a. Bench Press [Comp.]: 75x5, 90x3, 110x1, 120x1, 140/309x2 (2 Board), (Add Shirt), 160/353x2 (3 Board), 170/375x2 (2 Board), 180/397x1 (1 Board), 185/408x1, 190/419x1, 195/430x3 (2 Board)

2a. Pull-Ups [Wide Neutral Grip]: BWx10x2 sets (20)
2b. Push-Ups [Close Grip]: BW+AvBa x15x2 (30)

7.5/10
Fairly low energy today, but was happy enough to touch 185 and 190. Squats either today or tomorrow…life is pretty damn busy as of late.

107

Mobility: 5 minutes (Abbreviated Full Body)

1a. Squats [Comp.]: (Suit Straps Down+Belt) 75x5, 125x3, 175x2, (Add Wraps), 215x2, 255/563x2, (Straps Up), 275/606x2, 290/639x1
2a. Bench Press [Close Grip]: 70x5, 85x3, 105x2, 120/265x2, 130/287x4x3 sets, 102.5/226x10
2b. Pull-Ups [Wide Neutral Grip, Paused 5s]: BWx5x3 sets (15)

7.5/10
Lower carbs today and it did not help, forearms were getting pumped up just from wrapping my knees. I’m playing catch up with squats so I kept the volume and intensity to a minimum, 275 and 290 felt decent all considered but walkouts have a long way to come in the next few weeks. Bench press felt pretty good but the work capacity just isn’t there right now. Will get in tomorrow for some assistance and to work on getting a routine established again.

108

[quote]arramzy wrote:
Damn… That dancing was too distracting (more like arousing) for me to catch your last 2 sets…[/quote]

Thats not surprising Adam, I work out

109

[quote]ED3180 wrote:

[quote]arramzy wrote:
Damn… That dancing was too distracting (more like arousing) for me to catch your last 2 sets…[/quote]

Thats not surprising Adam, I work out[/quote]

Likes this.

110

Mobility: 7 minutes (Abbreviated Full Body)

1a. Bench Press [Comp.]: 20x8, 70x5, 90x3, 110x2, 125x1, 140/309x1 (2 Board), (Add Shirt), 160/353x1 (3 Board), 175/386x1 (2 Board), 182.5/402x1 (1 Board), 182.5/402x1, 190/419x1 (1 Board), 200/441x2 (2 Board)

2a. Pull-Ups [Wide Neutral Grip]: BWx12/10/8/6/4/2 (42)
2b. Band Pressdowns: AvBa x15x4 sets
3a. Push-Ups [Close Grip]: BW+88x4-+66x4-+33x4-BWx5 (17)

8/10
ED and I both had decent days for having to drag ourselves in there. Stress and suited work is really starting to get to me a bit, 182.5 and 190 moved well, but got lazy on 200 and called it before a third rep. I think 182.5/185 will be a solid opener, 190/92.5 a second and anything up to 200 as a third attempt.