Getting Back on the Platform by Fall

CZERWIEC

New member
I've been out of powerlifting for a few years cause of injuries, in the mean time I was trying to find something else to replace it (bodybuilding etc) but couldn't find my niche. So looking to get back to powerlifting except this time its going to be raw.
4/1/12 Monday's work just to see where I'm at
hypers: 10x3
Squats: 135x5,225x5,315x5,355x3 after each set pullovers 25lbs x 20
Machine front squats: 205x10,195x10,185x10
Bench Press: 135x8,215x8,245x5,235x6,225x8
Powercleans: 115x5,140x5,165x5
BB Rows: 185x10,175x10,165x10,155x10,145x10
Machine Overhead: 200x8
Incline curls: 25x8
 
Wednesday 4/4
Squats: 135x5,255x5,305x5,355x3,4,5 after each set Pullovers 25lb x20
Machine front squats: 205x10,195x10,185x10
Power Cleans: 115x5,140x5,165x5x3sets
BB Rows: 185x10,175x10,165x10,155x10,145x10
 
4/6
Squats: 135x5,255x5,305x5,355x5x3sets
Machine front squats: 205x10,195x10,185x10
Powercleans: 115x5,140x5,165x5strained muscle in forearm so stopped here
4/7 Saturday
BB Rows:185x10,175x10,165x10,155x10,145x10 forearm swelling slightly will give it a couple days
 
4/9
Machine military press: 90x8,140x5,180x5,235x3x3sets,235x2x2sets
Curls: 45x8,65x6,85x3x5
Squats: 135x5,225x5,315x5,340x3,350x3,360x3,370x3,380x3
 
4/10
Bench Press: 135x8,225x6,245x3,265x2,1,1,1,2
Front raises (to overhead) 45x8,50x8,55x8,60x3x5
Power Cleans: 135x8 forearm better but still felt twinge so stopped here
 
Last week so busy training not so hot, last 2 sessions
Seated Military: 90x8,140x5,180x5,235x3
Curls: 45x8,65x6,85x3
Squats: 135x5,225x5,315x5,380x3
LAST SESSION
Bench: 45x8,135x5,225x5,265x3
Front raises (to overhead) 45x8,60x5,95x3
Power cleans: 115x8,145x5,180x3
 
4/16
hypers 10x3
Squats: 2 warmups 245x15x2 with pullovers 25x20x2
Bench: 1 warmups 210x10,10,8,8,4 with front raises 10x5
Flys: 50x10x5 with side laterals 10x5
 
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