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Slow and Steady -- (March--June) - Powerlifting Thread

kBrown

kBrown

Well-known member
Hello Everyone, thanks for following my previous thread and supporting my journey to my first Powerlifting competition. This current Thread will hold my training from March to June. Once june comes I will be starting a new thread for my pre-contest training.

Current stats:
202lbs
Bench: 425lbs +
Squat: 365lbs + (but less than 380lbs)
Deadlift: 435lbs PR
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All my lifts above are demonstrated in competition.

For the first few weeks of this thread my lifting will be as follows:
Monday: Legs + Accessory work
Tuesday: rest
Wed: Shoulder Press + Accessory work
Thursday: Rest
Friday: Sumo Deadlift + Accessory work
Saturday: Bench + Accessory work
Sunday: rest

This schedule will be tweaked over time but this is the base of it for now.
 
Wed

Shoulder -- Lockout at top
Bar x 15
145x10
184 1x8
185x 1x6
155x 1x10

135+ Micro mini band resist 6x3 reps SPEED

Overhead Lockout (starting above the head, lockout at top)
135 - 5
185 - 5
225 - 5

Close grip bench
250lbs 2x 10 reps

Skull Crusher 185lbs 3 sets to failure

Pushdown 2x20 reps
 
Saturday we did legs instead of Friday -- needed rest.
Mostly just speed work.
245lbs - 5x5 speed
185lbs - 4 sets of 5 with 3 second pause
Deadlift 275 3 sets of 6
Farmers walk -- I could only do two sets lol FAIL
Glute Ham raise
Stomach

Today (Sunday) Bench work
Pin press (bench, rest on pins slightly above chest then explode up)
Worked up to 405lbs... the goal was 425, couldnt get it
265lbs Partial reps (working a specific range of motion using the bar-stoppers to keep it in that range. Pause at top and bottom) 8 x 5
Full range 185 with chain 3x6
265lbs 2x10 Full range
Weighted Dips 3x12

DB Curl and DB Ext. 20lbs - 5 sets of 20 reps


Sorry this is sloppy haha
 
Wed:

Shoulders
Standing Push press -- lock out at top
Bar x 15
140 x 15
185 3 x 8
135 Speed work with EZ band- 3x 8 reps
Top lockout (starting at head level)
135 x 3
225 x 3
250 x 3

Tricep extensions.
 
Thursday

Holy **** I am dead... Days like today just make me want to cry.

Speed Squat
250lbs 8 sets of 3 reps

Pause squat (3 seconds)
185lbs 5 sets of 5 reps

Atlas Stone onto Platform 120lbs
3 sets of 10 reps...

The atlas stones were a lot harder than anyone would imagine... Period.

Doesn't look like much on paper but my system is shocked and dead
 
Subbed. Enjoyed your last thread a lot KB
 
JoeySon said:
Subbed. Enjoyed your last thread a lot KB
Click to expand...

Thanks I was thinking of quitting the thread because I don't get many hits or feedback on this forum.

The workouts are in pause after that last one... I pulled a muscle in my groin area slightly so I am taking a few days off... won't hurt me.
 
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kBrown said:
Thanks I was thinking of quitting the thread because I don't get many hits or feedback on this forum.

The workouts are in pause after that last one... I pulled a muscle in my groin area slightly so I am taking a few days off... won't hurt me.
Click to expand...

Yea groin injury is tough...**** lingers forever.

Puttin up some monster numbers though keep it up man...Whens the comp?
 
Bench 6 rep max
135 - 6
225 - 6
275 - 6
315- 6
335- 6
350 - 6 MAX

DB Inc + Pullup (wide- 10x10)
95lbs 3 sets by 10 reps + pullups --- had to drop weight
80lbs 7 sets by 10 reps + pullups

Dips 3x?? 3-5 second pause at bottom
 
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Yesterday, leg day.
Safety bar squats (these bitches are rough)

155lbs - 4
225 - 4
245 - 4
295 - 2
245lbs - 8 sets of 4 reps

Leg Press with mild resist band
5x20

Short day.
 
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