New journey powerlifting

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  1. Squat reps
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    325 x 8
    425 x 1
    Wide stance leg press
    8 plates by rest pause 15, 10, 8
    Lunges 60 each hand 6, 5
    Weighted side bends 60 each hand 12 x 3

    Another decent day would really like to get some heavy singles and doubles in but staying true to the plan.


  2. Overheads
    Push press
    Bar x warm up
    95 x 10
    185 x 4
    195 x 4
    205 x 4
    215 x 4
    225 x 4
    Incline db press
    60 x rest pause 25, 15, 10
    Press down
    120 x rest pause 12, 14, 10
    Neutral grip pull downs
    180 x 12, 10
    Incline t bar rows
    160 8 x 2

    Blah overheads
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  3. Deadlift speed day

    Bar x warm ups
    135 x 12
    225 x 5
    315 10 sets of 1
    4" block snatch grip pulls
    235 x 15, 12
    Pause squat 10 seconds in the hole
    225 x 5, 5
    Leg curls
    60 x rest pause
    Ab work

    Easy speed day weight was all real light, like it suppose to be. But I will say even though 225 is light on squat 10 seconds in the hole is probably hard no matter what the weight is.

  4. Bench max day

    All reps paused on chest
    Bar x warm ups
    135 x 20
    185 x 8
    225 x 3
    275 x 3
    295 x 3
    315 x 3
    325 x 1
    335 x 1
    345 x 1

    Close grip 2 board press
    255 x rest pause 12, 8, 7

    Seated over head press
    155 x rest pause 15, 10, 8

    Pull downs
    150 x 15, 12, 12

    Love me some heavy bench day. Ahhhh what a night bench in the gym some nice fattening Taco Bell an now I get I watch capo online great times.

  5. Awesome pressing man!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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  6. Quote Originally Posted by Sean1332 View Post
    Awesome pressing man!
    Thanks but like everyone not where I want to be yet

  7. Squat speed day

    135 x warm ups
    315 7 sets of 2
    365 x 2
    Romanian deadlift
    225 x 13,10
    Wide stance leg press
    8 plates x 15, 12
    Ab work

    Well for speed day starts off slow but 2-3 sets in got a lot better. Probably didn't warm up good enough. Probably doing a meet in about a month if I can get off work other wise all the way until November for worlds in Vegas.

  8. Overheads

    Seated military press
    Bar x warm ups
    135 x 4
    165 x 4
    185 x 4
    195 x 4
    205 x 4
    215 x4
    Db press
    60 x rest pause 20, 15, 10
    Press down
    100 x rest pause 27, 25, 22
    Neutral grip pull ups
    Body weight x 8, 6, 6
    Incline t bar rows
    150 x 12, 12

    Well blah overhead day..... But on off days played tennis (not a tennis player) so if u want something to let u know your out of shape play tennis.

  9. Deadlift grrrrrr

    135 x warm up
    225 x 5
    275 x 5
    315 x 3
    365 x 3
    405 x 3
    455 x 3
    505 x 1
    http://youtu.be/nuZU_SrXv88

    Paused squat
    275 x rest pause 5, 4, 4

    One leg hyper extension
    50 x 10, 12, 8

    Ab work

    Deadlifts are feeling good up to the very last possible point then it's like I can't get my shoulders back. I can pull a lot off the ground up to the hunchback stance then I'm just stuck. Sucks

  10. Bench reps

    Bar x warm ups
    135 x 2x10
    185 x 2x8
    225 x 3
    275 x 9

    Incline X rest pause
    185 x 16, 12, 8

    All I had time for today and prob not a bad idea been sick and have no energy. Surprisingly bench felt light could of gone more reps but hard to judge with no spotter. Onward

  11. Squat / make up day

    Bar x warm up
    135 x 8
    225 x 5
    275 x 3
    315 x 3
    365 x 3
    405 x 3
    425 x 1

    Shoulder and bicep work

    Kind of just having to mix a couple days together being sick earlier this week messed up my workout week .....damn bastard sickness......but today squats felt great first time with my new grippers wraps and I love them.

  12. I've been lookin at those grippers. I may give em a go!

    Good work in here dude
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  13. Just some quick pressing tonight no time

    Push press
    Bar x warmup
    95 x 5
    135 x 5
    185 x 3
    195 x 3
    205 x 3
    215 x 3
    215 x 3

    Dumbell press two sets

    Didn't have any time disappointing that could only get that much in.

  14. Deadlift reps

    135 x warm ups
    185 x 10
    225 x 6
    275 x 3
    315 x 3
    385 x 6

    Pause squats 5 seconds in the hole
    315 x 4
    315 x 4

    One legged leg curl
    60 x rest pause 10, 10, 8

    Not good felt weak as hell on deadlift.

  15. Bench speed

    Bar x warm ups
    185 x 10
    235 x 8 sets of 3 reps
    2" 2second pause above chance
    185 x 8
    235 x 8

    Seated overhead press (no backpad)
    125 x rest pause 17, 8, 7
    Pull ups

    Easy speed day I know it's good for ya but always makes me think I'm not working hard. Ad no backpad on seated press makes it hard as hell a lot of core wok in that.

  16. Squats
    No belt no wraps
    Bar x warm ups
    135 x 10
    225 x 5
    275 x 3
    315 x 2
    360 x 3

    Wide stance leg press
    4 plates and a quarter x rest pause
    10, 8, 8

    Lunges
    40 pound dumbells x 10, 7

    Weighted side bends

    First time in a long time that I squatted without a belt very humbling. Otherwise nice little workout getting closer to meet time.

  17. Yeahhhhhhh I'm keepin my belt on lol I prob should get some work in without it tho

    Lookin good man
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. Quote Originally Posted by Sean1332 View Post
    Yeahhhhhhh I'm keepin my belt on lol I prob should get some work in without it tho

    Lookin good man
    Confession= forgot belt at home

  19. Quote Originally Posted by magic1982 View Post

    Confession= forgot belt at home
    hahaha nice
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  20. Overhead

    Seated military press
    Bar x warm ups
    135 x 5
    185 x 2
    205 x 2
    215 x 2
    225 x 2

    Db mil press
    60 x rest pause
    20, 12, 8

    Press downs
    120 x rest pause
    10, 12, 10

    Short one again. Felt strong on state mil always feel strong after trying to do them standing. Also thinking might have to try lifting outside of work due to constantly being on tight schedule.

  21. Deadlift speed day

    135 x warm ups
    225 x 5
    315 x 3
    365 4 sets of 1
    405 4 sets of 1

    4" snatch grip block pulls
    275 x 10, 10

    Hack squat
    315 x 8, 5
    Leg curls
    155 x rest pause 12, 12, 12

    Ab work

    Last workout before possible meet will probably have a day of openers only left.

  22. When's the meet?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. Week from tomorrow 15th

  24. Quote Originally Posted by magic1982 View Post
    Week from tomorrow 15th
    Good luck, man! Make sure you post up vids!

    What are ya lookin at for openers?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  25. 425, 325, 450. Might not be able to lift due to work though depends of they go two flight or not.
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