Gerbil's Powerlifting Done Gerbily.

[Gerbil]

Hello everybody, I have recently decided I am going to try and do raw powerlifting which is something that really calls to me.

So here I am going to log what I do for my workouts and hopefully max out every once in a while and see if I can compete well.

So my first thing worth mentioning is I dont use wraps of any kind or a belt. I also do not use straps.

Lets get it on.

 

[Gerbil]

This is my first strength workout for at least three years, over the last 4 years I have been going for hypertrophy (with varying degrees of success). Now I have set my mind on going into raw powerlifting.

Push
Bench 185+40lbs of bands x3, 205+40lbs of bands x3, 205+40lbs of bands x3
Floor press: 185x3, 205x3, 205x3 (should have gone heavier)
Dips with 90lbs on the belt 5x5
Behind the neck military press: 105 for 5x5
Tricep pushdowns: maxed the machine and added a 25lb plate to the pin. 5x5
Skull crushers: 85lbs 5x5 (should have gone to maybe 95 for the duration)
Laterals 30lbs per arm 5x5 (definately should have gone to either 40 or 45)

It was fun my lifts should have been higher but figuring out your weight is kinda hard first time on a new rep range.

 

[Gerbil]

Today was just a test workout (trying it out) Going to be switching to a 5/3/1 program this summer.
Deadlifts 275x5, 315x5, 365x5, 385x5, 395x5
Bench 185x5, 195x5, 205x5, 215x5, 225x5
Shrugs:275x5, 315x5, 365x5, 385x5, 395x5
Tricep pushdowns: 205x5, 225x5, 235x5, 255x5, 265x5 (these weights are inaccurate but its what the machine says)
Leg curls: 150x5, 155x5, 160x5, 165x5, 170x5