Powerlifting Journey

Page 3 of 5 First 12345 Last
  1. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    7/24/13
    week 16 day 2

    bench
    95x5x2
    135x5
    195x5x5
    225x3
    255x3
    close pause
    215x3x3
    wide pause 215x3x3
    incline
    185x5x5

    band tri ext 50

    done. i didn't do any pulling work....shame on me. i got enough work in so i'm still happy with the workout. i'm going out of town this weekend so friday will be my last workout of the week. i might try to find some place to do pull ups to get something in but i'm not counting on it.

  2. Elite Member
    herderdude's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    May 2012
    Posts
    5,478
    Answers
    4

    Quote Originally Posted by badwolf42 View Post
    7/24/13
    week 16 day 2

    bench
    95x5x2
    135x5
    195x5x5
    225x3
    255x3
    close pause
    215x3x3
    wide pause 215x3x3
    incline
    185x5x5

    band tri ext 50

    done. i didn't do any pulling work....shame on me. i got enough work in so i'm still happy with the workout. i'm going out of town this weekend so friday will be my last workout of the week. i might try to find some place to do pull ups to get something in but i'm not counting on it.
    I don't always get my pulling in with my pushing, either. I just like to make a note to do a little extra in my next session. Though these days I try to get at least one pulling exercise in every session.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  3. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    Quote Originally Posted by herderdude View Post
    I don't always get my pulling in with my pushing, either. I just like to make a note to do a little extra in my next session. Though these days I try to get at least one pulling exercise in every session.
    i usually don't worry to much about it, i just make it up on the second upper body day but i'm missing that this week. but i doubt one week will kill me
    •   
       

  4. Elite Member
    herderdude's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    May 2012
    Posts
    5,478
    Answers
    4

    Quote Originally Posted by badwolf42 View Post

    i usually don't worry to much about it, i just make it up on the second upper body day but i'm missing that this week. but i doubt one week will kill me
    I hear you. I have a little bit of douchebag shoulder syndrome going on, so I'm trying to give it extra work.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  5. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    7/26/13
    week 16 day 3

    box jump
    bwx10x2
    10kgx10x2
    15kgx10x2

    squat
    135x5
    225x5
    305x5x5
    365x3
    415x3

    pin deadsquats
    315x1
    345x1x5
    335x3
    325x1

    dl(kg)
    4.5"defect 120x10
    floor 120x10
    4.5" block 120x10

    ghr
    25x6x4
    ghr sit up 25lbsx50

    squats didn't feel as strong as last week but still good. my SI joints were fairly locked up and weren't letting me get my low back quite as locked out as i should have been. after the squats i went to do one light reverse hyper and at the top i contracted my glutes hard and my SI joints cavitated more then ever before, they feel great now but i'll make sure i get SOT blocked before my next low body. the first rep of the 415 was probably 1inch high but the next two were at least 2inch below. the defect dl destroyed my glutes the next two dl were probably to easy.

    P.S. i passed my osce's test with a 96! 100 in lab interpretation, 100 in osce portion(were you have to preform case history, physical exam, ortho's, and neuro exams) and a 88.5 in xray interpretation
  6. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    7/29/13
    week 17 day 1

    dl
    135x5x2
    225x5
    315x3x2
    365x5
    405x3
    455x1
    485x1
    515x1
    525x got to mid shin
    525x got to right above my knees

    front squat
    70x1
    80x1
    90x1
    100x1
    110x1
    120x1
    130x1
    140x1
    120x3
    90x5
    pause front squats
    110x1x2
    120x1x3
    110x1x2

    ghr
    45x5x2
    35x5x2

    well i didnt get much other than deadlift in. i am fairly certain that this was my first ever failed dl were i failed above the knees. the 515 was fairly easy with no grind and fairly fast for max weight. that extra 10 lbs just nailed me. first attempt could have been better, i let myself drift foreword off the floor. the second attempt was going fairly well then right above my knees the bar started to stick to my skin and that little extra resistance was just to much for me, i tried to grind it out but my glutes just weren't having it. after that my glutes and upper back were fried and i did a little more but pretty much just called it. next time with some better jumps at the end i should be good for 525 or 535 at least, we'll see in a few weeks.
  7. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    7/31/13
    week 17 day 2

    bench
    95x5x2
    135x5
    195x5x5
    225x5
    245x3
    265x1
    275x1
    285x1
    295x1
    225x5
    225x6
    wide girp pause
    225x3x3
    close pause
    225x3x3

    i really need to get more work it on bench day. i used a smaller arch on most of the sets besides the higher sets. my si joint was just not happy with my normal arch
  8. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/2/13
    week 17 day 3

    box jump
    bwx10x2
    10kgx10x2
    15kgx10x2

    squat
    135x5
    225x5
    305x5x5
    365x3
    405x1

    A1: pin squat
    315+70lbs chainx1x5
    A2: box squat
    225x2x5

    ghr bw 10x10

    my by the time i got done with my second squat set my low back was already destroyed. it definitely wasn't recovered from monday. i was terribly unstable, my legs were good but my low back wasn't having any of it. better luck next time.
  9. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/3/13
    week 17 day 4

    press
    95x5x2
    135x8x3

    floor press
    135x5
    225x3x6

    front rise
    20lbsx20x2
    band chest flies 20x2

    db windmill 35lbsx10x2
    bb rollout 60kgx15x3, abwheelx15
    standing band absx50

    nothing much today, just some pressing and abs. wasn't feeling much like hitting it hard today
  10. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/5/13
    week 18 day 1

    cambered bar squat
    135x5
    225x5
    315x5x5

    squat
    315x1
    375x3
    375x5x5

    dl
    70x5
    120x5
    165x5
    175x5
    185x5

    since i was feeling so unsteady i threw in some cambered bar squats. after those i did straight bar squats and threw on my belt which i tightened due to some advice and it took a couple sets to settle into it. the first 3 reps with the squat were about a mile high, i was just feeling terribly weak and shaky in the hole. but i settled into them and after the first 3 when i thought i was going to be to tired to even get one set of 5 i was able to get the 5 sets. deadlifts were strong. si joint is still feeling a little iffy but not bad.
  11. Elite Member
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    5,137
    Answers
    0

    Solid squatting man. Never got to use a cambered bar. Looks like it would be hard to balance.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  12. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    Quote Originally Posted by rob112 View Post
    Solid squatting man. Never got to use a cambered bar. Looks like it would be hard to balance.

    It a good bar, really makes you learn how to stay tight. at one point i thought i was having a problem with my arch then threw in this bar a discovered i wasn't tight enough. and it won't let you lose concentration at any point which i learned the hard way last time i used the bar, on my firth rep with 315 i let it swing just a tiny bit and the next thing i knew i was on my face lol.
  13. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/7/13
    week 18 day 2

    bench
    95x5x3
    135x5
    205x5x5
    225x5
    245x5
    265x5

    press
    135x8

    i was gone in about 25 minutes. i had to get in and out quick. i had a rough test right before the work out and another rough test that i really needed to study for the next day. i don't even know if my top set was suppose to be 265 but i got it in, my butt did leave the bench a little bit on the last rep but i still can't get my normal arch due to my SI joint so i'm blaming it on that.
  14. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/9/13
    week 18 day 3

    box jump
    bwx3x2
    10kgx3x2
    15kgx3x2

    cambered bar squat
    135x5
    225x5
    320x5x5

    squat
    380x5x5

    gm from deadstop
    135x5x5

    seated gm with yoke bar
    74kgx 25,35
    gm w/barx50

    everything went really well today. i used the monolift for the cambered squats. someone showed me how to set it up so when you unrack the bar the holders move out of the way then you can just walk it in when your done. the first two sets of straight bar squats felt really light then each set got heavier and heavier. i've never done gm from a deadstop, not sure which ones i like better. when i started it felt like something in my left leg wasn't going to cooperate but it just stayed a little sore the whole workout but didn't cause any problems.
  15. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/10/13
    week 18 day 4

    wide bench
    95x5x2
    135x5
    185x10x5

    press
    50kgx8x3
    pull up, 12,10,10
    front rise
    25lbsx15x3
    tri ext x no idea....just got a pump

    bb rollout 70kgx10x4
    db windmill 40x10x3
    side plank 30sec x4
    standing band abs x30x3

    good workout. got a lot more bench work in today. i also got to watch one of the great powerlifters(caslow) dl today so it was a good day!
  16. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/12/13week 19 day 1box jumpbwx3x215kgx3x320kgx3x2squa t135x5225x5315x5385x5x5deadsqu at 315+70lbs chainx1315+105lbs chainx1335+105lbs chainx1x4dl75x5125x3175x3185x3 195x3gm145x5155x5x3105x20x3i wasn't feeling great about the workout but i got it done. i was trying to get really low on all my squats and they went fairly well but felt a bit heavier than i expected. the dl's felt strong. my SI joint is still giving me some problems but is getting much better, its almost gone in the squat and dl but still giving problems during the bench.
  17. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/14/13
    week 19 day 2

    bench
    95x5x2
    135x5
    205x5x5
    235x3
    255x3
    275x3
    close grip pause
    205x2
    215x2x5

    A1: dip A2: press 95 A3: band tri ext
    each for 10 reps and 3 over all sets

    B1: pull up B2: lat pull down 95 B3: band lat row
    each for 10 reps and 3 over all sets

    nothing felt great today but nothing felt bad. i got all my sets in no problem. the bench was easier than i thought it would be although i felt a little unstable. i did a lot more than i have been doing, don't know how that will workout come saturday.

    P.S. i had to edit the previous post and for some reason it decided it needed to go to terrible formatting.
  18. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/16/13
    week 19 day 3

    box jump
    bwx3x2
    15kgx3x2

    squat
    135x5
    225x5
    315x5
    390x5x5
    reverse band squat (light band)
    475x1x5 (done fairly quick probably about 45sec to 75sec between...not sure since they moved the squat rack across the gym away from the clock and i'm blind without glasses)

    gm
    135x10
    155x10x2
    135x10x2
    135x16

    seated gm
    74kgx20x3
    hip abduction with band x enough to get my hips pretty cramped up
    standing abs from pully 42.5x20x3

    just like most weeks fridays squats felt better than mondays. my SI joint is still acting up a little but after a good warm up its fine.
  19. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/17/13
    week 19 day 4

    wide bench
    95x5x2
    135x5
    195x8x5

    deadstop bench from pin
    225x1
    255x1x3
    reverse mini band
    285x1
    315x1x3

    db front rise
    25x15x3

    db row
    100x20
    70x40

    side bridge 30sec x 6
    standing pully abs 50x20x2

    i thought about doing some presses but i was pretty wiped from the benches so i decided against them.
  20. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/19/13
    week 20 day 1

    box jump
    bwx3x2
    15kgx3x2

    squat
    135x5
    225x5
    315x5
    395x5x5

    deadstop squat from pins
    315+105 chainx1x5

    deadlift(kg)
    70x5
    120x3
    150x3
    185x5
    195x3
    205x1

    suitcase deadlift
    ~77kg x5x5

    this was a rough day to say the least. i think i stressed out over my two finals this morning to much and wore myself out. i was really sucking air after all my squats. it usually takes a minute or two for me to really catch my breath after heavy sets of 5 but it was taking me about 4 minutes to start to not feel destroyed. but other than that i had good technique and bar speed so i kept with it and pushed through. i kept the deadsquats light since the squats were to rough but i think they ended being to light. the deadlift went great besides that it felt like someone had taken the skin off my hands. my hands aren't nearly as tough as they were when i was olifting.
  21. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/21/13
    week 20 day 2

    bench
    95x5x2
    135x5
    205x5x5
    245x5
    265x3
    285x1

    done. i had to run off to go study x ray positions which is really easy but just takes a long time to memorize. i was going to switch everything to thursday but my final was ridiculous and no better place to unwind than under some iron.
  22. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/23/13
    week 20 day 3

    box jump
    bwx3x2
    15kgx3x4

    squat
    135x5
    225x5
    315x5
    405x5x3
    reverse light band
    495x1
    515x1x2
    495x1x2

    pause yoke squat
    114kgx3x3

    yoke good morning
    44kgx10x3

    i had my 9th final yesterday, finally done with finals this go around. thankfully my finance decided we should get up and volunteer at something today so i didn't have to sleep in lol. the workout went good. i hit what i wanted to hit and my depth was great, i buried all of them. tomorrow i'm hoping to get a lot of upper body work in and make up for Wednesday
  23. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/24/13
    week 20 day 4

    wide grip bench
    95x5x2
    135x5
    205x5x5

    sn grip behind the neck press 95x10
    dipsx10
    sn grip behind the neck press 95x10
    dipsx10
    sn grip behind the neck press 95x10
    dipsx10
    press 95x10
    dipsx10
    press 95x10
    dipsx10

    pull ups
    45x5x3

    db row
    100x20
    100x35

    db curl
    30x15x2

    i got all the work in that i wanted. the wide grip bench felt a little heavier than i thought it would but it went well. i have a short break now so i'm hoping to hit my abs hard for a couple weeks.
  24. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/26/13
    week 21 day 1

    deadlift(kg)
    70x5x2
    120x3x3
    175x5
    185x5
    195x5

    squat(kg)
    70x5
    120x3
    135x5x10
    pause squat
    135x2x5

    front squat
    70x10x3

    standing pully abs
    60lbsx15x3

    i decided my work capacity is terrible so i'm going to try to raise it up on mondays. my hamstrings were a fairly tired after the deadlifts but they are still going well, none of them are slow or have any sticking point show up yet so i'm happy with them. the squats were good strength wise but i did them all with fairly little rest and my lungs were hating me. i'm pretty sure i'll be much more sore than normal tomorrow. my SI joint is doing well, it only acted up a little with the pause squats when i let my arch slip a little.
  25. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/28/13
    week 21 day 2

    bench
    95x5x2
    135x5
    215x5x5
    255x5
    275x5

    A1:dips 45x5x3, bwx10x3
    A2: lat pull down 180x5x3, 90x10x3

    straight arm lat pull down 25x15x3

    abs

    the bench felt like a ton from the bar on up. i had been settling into the weight as it got heavier but this workout it just wasn't happening. the plan was to go for 275x5 and i like sticking to plans so i went for it and got it for a 5lbs rep max. my lats are really weak apparently so off the chest is terrible, so i threw in some more lat work. hopefully i can keep up with it. i did some ab stuff and called it good.
  26. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/30/13
    week 21 day 3

    box jump
    bwx3x2
    20kgx3
    25kgx3x2

    squat
    135x5
    225x5
    315x5
    405x1
    425x5x2
    385+120chainsx1, 3x3
    405+120chainx1x2

    yoke walk
    385 not sure how far i don't have it measured, i just walk until i'm tired then stop and then do it again

    hanging leg rise 15x4

    it was 100 outside today and the gym doesn't have a/c. i was dripping by 315. i'm trying to hit my squats a little heavier for a bit. the 425 was really hard but not as bad as i thought it was going to be. i went with chains for overload just because its a pain to get the bands set up right. the 385 felt good heavy but not bad. i decided to try some rest pause with a little heavier weight, only got two, not sure if it counts lol.
  27. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    8/31/13
    week 21 day 4

    wide bench
    95x5x2
    135x5
    185x3
    225x3x5

    log press
    90lbs log+20kgx5x4

    lat pull down
    185x5x4
    drop set 185x5, 160x5, 135x5, 90x10

    sliding planks 2x10

    i was very hot again in the gym. but i didn't do to much, just enough to have enough done. we're moving into a new apartment and of course they have to be giant @ss hats, we fill out everything we need to and bring everything we need to then they have just one more thing they need and one more thing to fill out one more little fee and again and again
  28. Elite Member
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    5,137
    Answers
    0

    Moving is always suck man.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  29. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    Quote Originally Posted by rob112 View Post
    Moving is always suck man.
    It really does. but one day i'll get a house and be able to complain about all the maintenance it takes to keep that up lol
  30. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    9/3/13
    week 22 day 1

    dl (kg)
    70x5x2
    120x3x3
    160x3
    185x3
    195x3
    205x3

    squat (kg)
    70x5
    135x6x10

    fs (kg)
    80x8x3

    unilateral farmer walk
    110 for idk how much distance or time

    this was much better than last week, i didn't die nearly as much. the deadlifts were heavier than i expected but still not terrible. the squats went way better than last week, i got them done faster and i did't want quit until the last couple sets. i wanted to do some unilateral farmer walks for core training but i don't think my SI joint is quite ready for unilateral movements yet. it doesn't give me any problems in any regular exercise i do but was a little iffy with the unilateral walk.
  31. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    9/4/13
    week 22 day 2

    bench
    95x5x2
    135x5
    185x3
    225x3
    265x3
    285x3
    255x5x2

    push press
    70x5
    90x3x5
    70x6

    dip
    60x5x4
    bwx10

    lat pull down
    190x5x5
    parallel lat pull down
    135x10x3

    the 285 was a plus one record at the weight and was much easier than i thought it would be after the previous week.

    9/6/13
    week 22 day 3

    box jump
    bwx3x2
    25kgx3x3

    squat
    135x5
    225x5
    315x3
    405x1
    455x1
    475x1x2
    435x2
    435x3
    385x5x2

    dl
    120kg+120lbs chainx3x6

    this didn't go as well as i had hoped but after moving the previous day and my body not use to manual labor it went fairly well.

    9/7/13
    week 22 day 4

    wide bench
    95x5x2
    135x5
    185x10x5

    db bench
    55x5
    80x8x3

    curl
    30x15x2
    tri ext
    20x2

    the wide bench was a lot harder than i thought it was going to be but not to hard to get done.

    9/9/13
    week 23 day 1

    dl(kg)
    70x5x2
    120x3x2
    170x3x2
    200x1
    215x1

    squat
    135x5
    225x3
    315x3
    405x1
    425x1
    315x5
    425x1
    315x5
    425x1
    315x5
    425x1
    315x5
    425x1
    315x5
    pause 405x1
    pause 315x3
    pause 405x1
    pause 315x3

    box front squat
    70kgx5x5
    modified natural ghr 5x5

    yoke walk
    485

    the deadlift felt awful. the goal was 215 for 1 and i got it but it was much harder than it should have been and i really wanted to go up at least 1 more jump. the squats went much better than expected after the dl. i didn't wear a belt until the paused 405.

    this took a long time to get up. it was a busy end of the week. we had to get everything done for the new apartment done on wednesday then move in thurday, take my PT board test on friday and engagement pictures on saturday. and no internet in the new place yet. i should be back to a regular posting for awhile now.
  32. Elite Member
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    5,137
    Answers
    0

    Damn dude!

    You got a lot done this week; in and out the gym
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  33. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    9/11/13
    week 23 day 2

    bench
    95x5x2
    135x5x2
    185x3x2
    225x3x5
    265x1
    295x1
    255x2x2

    dip
    70x5x5

    lat pull down
    205x5x3
    195x5x2
    185x5x2
    160x5x2

    abs

    this really started out bad. 95 felt heavy, not a good sign. everything felt heavy on the way up 265 wasn't to bad and surprisingly 295 went a lot better than i thought so i thought i would be able to hit my two down sets but it wasn't. the 255 was suppose to be for sets of 5 but it just felt to heavy so i moved on.
  34. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    9/13/13
    week 23 day 3

    box jump
    bwx3x3
    15kgx3
    25kgx3x2
    15kgx3

    squat
    135x5
    225x5
    315x3
    365x4x4
    420x2x2
    365x8

    DL(kg)
    70x5
    120x3
    170x4x4
    195x2x2
    170x8

    natural ghr 5x5
    ghr on ghdx10x2

    haning leg risex10x5

    not a bad workout. pretty tired after deadlifting on monday but i want to switch dl to friday with heavy squats. all squats were low, besides the last squat i think it was high a bit or it could have hit depth i was to tired to notice lol. deadlift was easy. the natural ghr's felt terribly weak, it'll be a long journey until i can do a full non-modified one.
  35. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    9/14/13
    week 23 day 4

    wide grip bench
    95x5x2
    135x5
    215x8x5

    DB bench
    75x8x3

    BB row prone on bench
    90kgx5x4
    70kgx5x5
    40kgx5x3 with long pause at top

    huge pump in my chest from the wide grip bench. i was trying to decided which row to do and i was looking around the gym and saw that i could set a bench up on the pulling blocks and do rows from that. i had done them a couple times before but its hard to set up the bench high enough but with the pulling blocks its really simple. might keep them in the program, haven't decided totally yet.
  36. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    9/16/13
    week 24 day 1

    sumo deadlift
    135x5
    225x3
    315x3x8

    pin squats
    135x1x2
    225x1x2
    315x1x15

    box squat
    135x2
    225x2
    315x2x5
    275x2x5
    wider stance
    225x2x10

    ghr
    25x5x4
    bwx10x3
    reverse hyper
    50x20x2

    trying to get more comfortable and stronger out of the hole. most sets were done with less than a minute rest. i was a little iffy going back to the reverse hypers so i took them light.
  37. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    9/18/13
    week 24 day 2

    bench
    95x2x5
    135x5
    185x5
    225x5
    265x5
    280x3
    255x5
    255x4

    thats it. everything felt heavy and i was wiped out so instead of fighting threw with some other stuff i just left and ate.
  38. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    9/18/13
    week 24 day 2

    bench
    95x2x5
    135x5
    185x5
    225x5
    265x5
    280x3
    255x5
    255x4

    thats it. everything felt heavy and i was wiped out so instead of fighting threw with some other stuff i just left and ate.
  39. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Answers
    0

    9/20/13
    week 24 day 3

    box jump
    bwx3x3
    15kgx3x2
    25kgx3x2
    15kgx3

    squat
    135x5
    225x5
    315x3
    365x4x4
    420x2
    465x2
    365x8

    Deadlift(kg)
    70x3
    120x3
    170x4x4
    195x2
    220x2
    170x8

    reverse hyper
    50x15x5

    it took a little longer than it usually does for my squat to warm up. i officially think my glutes are my weakest part, i get out of the hole fast and struggle half way up. i use to get stuck just above parallel but its at the half squat now. deadlift was strong, the only thing was i ended with soft knees at the end of the rep. i got the heavy sets fully locked out but i need to work on it at the lower reps to prevent bad practice.
  40. Elite Member
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    5,137
    Answers
    0

    Add some traveling lunges. They blast the glutes and they suck haha. I do them once a week most weeks but I hate them.

    Stretches you out and gets the glutes worked.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  •   

      
     

Similar Forum Threads

  1. Westside Barbell Powerlifting Training
    By iron addict in forum Exercise Science
    Replies: 15
    Last Post: 10-03-2009, 10:38 PM
  2. BB Vs. Powerlifting (Bodybuilders are lost)
    By iron addict in forum Exercise Science
    Replies: 11
    Last Post: 09-04-2003, 09:51 AM
  3. new to powerlifting
    By Sanosuke in forum Exercise Science
    Replies: 37
    Last Post: 02-20-2003, 06:30 PM
  4. Powerlifting Motivation
    By YellowJacket in forum Exercise Science
    Replies: 1
    Last Post: 01-31-2003, 07:07 PM
  5. We need a powerlifting/bodybuilding section
    By Big H in forum General Chat
    Replies: 18
    Last Post: 12-07-2002, 04:28 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in