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  1. Powerlifting Journey

    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...

  2. Powerlifting Journey

    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...

  3. Powerlifting Journey

    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...

  4. Powerlifting Journey

    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...

  5. Powerlifting Journey

    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...

  6. Powerlifting Journey

    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...

  7. Powerlifting Journey

    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...

  8. Powerlifting Journey

    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...

  9. 4-day split with groin injury

    i would say keep the same split that you had before your injury. focus on your upper body and hit that hard. then on leg day just get in and stay pain free! (i assume its a muscular injury if not then probably don't do this) get in and do some soft tissue work maybe try to find some pain...

  10. Powerlifting Journey

    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...

  11. Powerlifting Journey

    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...

  12. Powerlifting Journey

    8/12/13week 19 day 1box jumpbwx3x215kgx3x320kgx3x2squat135x5225x5315x5385x5x5deadsquat 315+70lbs chainx1315+105lbs chainx1335+105lbs chainx1x4dl75x5125x3175x3185x3195x3gm145x5155x5x3105x20x3i wasn't feeling great about the workout but i got it done. i was trying to get really low on all my...

  13. Powerlifting Journey

    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...

  14. Powerlifting Journey

    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...

  15. Powerlifting Journey

    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...

  16. Powerlifting Journey

    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...

  17. Powerlifting Journey

    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...

  18. Powerlifting Journey

    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

  19. Powerlifting Journey

    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...

  20. Powerlifting Journey

    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...
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