Slow and Steady -- (March--June) - Powerlifting Thread - AnabolicMinds.com

Slow and Steady -- (March--June) - Powerlifting Thread

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    Slow and Steady -- (March--June) - Powerlifting Thread


    Hello Everyone, thanks for following my previous thread and supporting my journey to my first Powerlifting competition. This current Thread will hold my training from March to June. Once june comes I will be starting a new thread for my pre-contest training.

    Current stats:
    202lbs
    Bench: 425lbs +
    Squat: 365lbs + (but less than 380lbs)
    Deadlift: 435lbs PR
    Kbrown's (ckcrown84) Ironman Classic - PL Comp


    All my lifts above are demonstrated in competition.

    For the first few weeks of this thread my lifting will be as follows:
    Monday: Legs + Accessory work
    Tuesday: rest
    Wed: Shoulder Press + Accessory work
    Thursday: Rest
    Friday: Sumo Deadlift + Accessory work
    Saturday: Bench + Accessory work
    Sunday: rest

    This schedule will be tweaked over time but this is the base of it for now.

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    Wed

    Shoulder -- Lockout at top
    Bar x 15
    145x10
    184 1x8
    185x 1x6
    155x 1x10

    135+ Micro mini band resist 6x3 reps SPEED

    Overhead Lockout (starting above the head, lockout at top)
    135 - 5
    185 - 5
    225 - 5

    Close grip bench
    250lbs 2x 10 reps

    Skull Crusher 185lbs 3 sets to failure

    Pushdown 2x20 reps
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    Saturday we did legs instead of Friday -- needed rest.
    Mostly just speed work.
    245lbs - 5x5 speed
    185lbs - 4 sets of 5 with 3 second pause
    Deadlift 275 3 sets of 6
    Farmers walk -- I could only do two sets lol FAIL
    Glute Ham raise
    Stomach

    Today (Sunday) Bench work
    Pin press (bench, rest on pins slightly above chest then explode up)
    Worked up to 405lbs... the goal was 425, couldnt get it
    265lbs Partial reps (working a specific range of motion using the bar-stoppers to keep it in that range. Pause at top and bottom) 8 x 5
    Full range 185 with chain 3x6
    265lbs 2x10 Full range
    Weighted Dips 3x12

    DB Curl and DB Ext. 20lbs - 5 sets of 20 reps


    Sorry this is sloppy haha
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    Wed:

    Shoulders
    Standing Push press -- lock out at top
    Bar x 15
    140 x 15
    185 3 x 8
    135 Speed work with EZ band- 3x 8 reps
    Top lockout (starting at head level)
    135 x 3
    225 x 3
    250 x 3

    Tricep extensions.
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    Thursday

    Holy **** I am dead... Days like today just make me want to cry.

    Speed Squat
    250lbs 8 sets of 3 reps

    Pause squat (3 seconds)
    185lbs 5 sets of 5 reps

    Atlas Stone onto Platform 120lbs
    3 sets of 10 reps...

    The atlas stones were a lot harder than anyone would imagine... Period.

    Doesn't look like much on paper but my system is shocked and dead
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    Subbed. Enjoyed your last thread a lot KB
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    Quote Originally Posted by JoeySon View Post
    Subbed. Enjoyed your last thread a lot KB
    Thanks I was thinking of quitting the thread because I don't get many hits or feedback on this forum.

    The workouts are in pause after that last one... I pulled a muscle in my groin area slightly so I am taking a few days off... won't hurt me.
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    Quote Originally Posted by kBrown View Post
    Thanks I was thinking of quitting the thread because I don't get many hits or feedback on this forum.

    The workouts are in pause after that last one... I pulled a muscle in my groin area slightly so I am taking a few days off... won't hurt me.
    Yea groin injury is tough...**** lingers forever.

    Puttin up some monster numbers though keep it up man...Whens the comp?
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    Quote Originally Posted by JoeySon View Post
    Yea groin injury is tough...**** lingers forever.

    Puttin up some monster numbers though keep it up man...Whens the comp?
    Next comp is in Aug.
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    Bench 6 rep max
    135 - 6
    225 - 6
    275 - 6
    315- 6
    335- 6
    350 - 6 MAX

    DB Inc + Pullup (wide- 10x10)
    95lbs 3 sets by 10 reps + pullups --- had to drop weight
    80lbs 7 sets by 10 reps + pullups

    Dips 3x?? 3-5 second pause at bottom
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    Subbed man. Good luck. I have my first meet coming up soon.
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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    Yesterday, leg day.
    Safety bar squats (these bitches are rough)

    155lbs - 4
    225 - 4
    245 - 4
    295 - 2
    245lbs - 8 sets of 4 reps

    Leg Press with mild resist band
    5x20

    Short day.
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