[Truck 44]

I put my log in this section, because I like lower reps and higher weight. I guess I do kind of a power-builder routine. I like adding mass to my frame, but it must be functional, I don't want to just look big, I want to be powerfull also.

My stats right know are:

5"8
235lbs
bodyfat is around 15% give or take a few, I need to get it checked

[guyfromkop2]

nice to see your log, and one good thing about being a powerlifter, we dont really care too much about our bf%

[Truck 44]

monday= 2/27/06

Chest:
Barbell Bench Flat: I have been struggling lately
1X10=135
1X6=225
1X6=280
1X4=315
1X3=320
1X2=325
1X1=330
1X6=265 close grip bench
Incline Dumbell Press:
1X10=75
1X9=95
1X6=110
Cable Crossovers: pushing down
3X10=6 plates
Flat dumbell press:
1X10=75
Rack Lock Outs:
1X5=225
1X5=275
Cardio=30min

Note: did some things different tonight than my usual chest workout trying some different stuff

[guyfromkop2]

that's a whole lotta pressin right there, i'm no expert but i'd say cut down the sets some if you're looking for power, especially the flat bench, i'm sure beeze will chiime in on this one

[Beelzebub]

damn, that is a lot of pressing, i'm with guyfromkop2. try cutting back on the sets a tad bro and see how that works for ya. i'm not understanding the 5lbs increases on flat bench near the end. seems like a waste of energy and power. is 330 your current max? i guarandamntee it's higher if you cut out the BS sets.

[guyfromkop2]

truck44, do you do the powerlifter arch, elbows tucked, leg drive bencher or you a flat back, elbows out, feet flat, bodybuilder type bencher

[Truck 44]

yea, I agree the 5lb increases are kind of silly, but me and my training partner were trying something different from what we usually do. we usually jump the weight, lowest being 10lbs-20lbs depending on how I feel. some nights I feel really strong other nights, I just can't get going. looks like a lot of wasted effort.

[Beelzebub]

i hear ya on the days where **** just doesn't want to fall into place, that **** happens to everyone. bump on guy's question, are you a PL bencher or BB bencher? reason being, you're getting to the weights that need a little more 'finesse', i.e. elbows tucked, slightly narrower grip, etc. elbows out **** will only take you so far.

[guyfromkop2]

Originally Posted by Beelzebub

elbows out **** will only take you so far.

and you're shoulders will be screaming

[Truck 44]

I have a bad shoulder, that I messed up playing highschool football that I had surgery on. It seems that I busted the socket up real bad, and they had to rebuild it. Due to this it hurts if I try to go to wide on bench, I usually go about 1/2inch inside the outside markings on the barbell.

I arch some but I try to keep my butt on the bench, my elbows are tucked some I think. My feet are flat, I don't think I get a whole lot of leg drive though. I will have to pay more attention to my form and see what kind of bencher I really am.

I am glad I posted this log, your questions have got my thought processes going, I just might need to make some adjustments to my form.

[guyfromkop2]

Originally Posted by Truck 44

I have a bad shoulder, that I messed up playing highschool football that I had surgery on. It seems that I busted the socket up real bad, and they had to rebuild it. Due to this it hurts if I try to go to wide on bench, I usually go about 1/2inch inside the outside markings on the barbell.

I arch some but I try to keep my butt on the bench, my elbows are tucked some I think. My feet are flat, I don't think I get a whole lot of leg drive though. I will have to pay more attention to my form and see what kind of bencher I really am.

I am glad I posted this log, your questions have got my thought processes going, I just might need to make some adjustments to my form.

here's about as perfect of a raw powerlifter setup as you can get

http://www.teamsniffy.com/videos/videos/raw%20setup.wmv

and make sure you do rotator work before your bench workouts, it helps.

[Beelzebub]

good vid guy. but damn, who's the hick talking at the start? sounds like one of the guys from deliverance, lol.

[guyfromkop2]

Originally Posted by Beelzebub

good vid guy. but damn, who's the hick talking at the start? sounds like one of the guys from deliverance, lol.

haha, i'm pretty sure it's our friend from nc

[Beelzebub]

lol, great. a 308lbs powerlifting hick.

[Truck 44]

Tuesday= 2/28/06

Back:
T-Bar Rows:
1X10=45lb plate
1X10= 2X45lb
1X10= 3X45lb
1X6= 4X45lb
One arm dumbell rows:
1X10=100lbs
2X10=110lbs
Pulldowns close grip V-bar handle:
1X10=150lbs
1X10=160lbs
1X10=170lbs
V-bar rows on machine:
1X10=180lbs
1X10=190lbs
1X8=200lbs
machine assisted pull ups medium grip:
3X10
Deadlifts:
1X10=135
1X8=225
1X6=275
1X4=295
1X4=315
Cardio= 30minutes low intensity

Note: I have only been doing deadlifts for about a month, I used to be scared that I would hurt my lower back. but I decided that I need to do deadlifts, if I was ever going to be as strong and thick as I want to be, and figured they would help me with my progress. Plus I miss my highschool weightlifting days, and I am considering, doing some powerlifting meets if I ever get my lifts to a respectable weight.

[Beelzebub]

killer back workout bro.

[guyfromkop2]

nice workout, the format pretty much looks like mine, except it has a couple more rows, and i get mine from a guy who definately knows what he's talking about. one question though, do you do deads at the end of your workout? if you do you might want to move it to the first thing you do. those puppies take a lot out of you and it's best to be fresh when doing them, especially if you want to become a plers.

[Truck 44]

yea, I did the deads at the end, was pretty drained. I have been thinking about the placement of the deads in the workout, wondered if I should do them first. I will try them first in the workout, thanks for the tip.