1/25/13, Friday, Session#3
shoulder warmup
bench-175x3, 195x3, 220x3(all paused reps)
assistance:
bench(with elitefts minibands)-5x5x135(lbs)
smith machine row/pullups superset-5x10/5x6ish
1/27/13, Sunday, Session#4
dynamic warmup-5 to 10min
squat-220x3, 250x3, 285x3(with belt)
assistance:
more squats-165x5x10reps(very little rest)
rope pull-throughs- 50x10, 60x10x2sets
banded leg press with elitefts light bands-worked up to 7plates aside for 10reps
conditioning: treamill sprints on an incline, short intense sprints lasts like 10 min then 5min cool down
1/28/13, Monday, Session#5
shoulder warmup
military press- 100x5, 115x5, 135x7
assistance:
pullups-6x10
rack pulls/pullups superset- 225x20/10pullups, 315x15/8pullups, 405x8/7pullups
seated close grip row/facepull superset-3x10/3x20
No cardio, ran outta time/was too hungry
1/29/13, tuesday, session#6
dynamic warmup
squat-205x3, 235x3, 265x3
deadlift-250x3,285x3, 335x3
assistance:
rack pulls-315x10, 365x8,405x8
cardio-treadmill nice and easy for 20 minutes
1/30/13, Wednesday, Session#7
shoulder warmup
bench-160x5, 185x5, 210x5, extra sets 225x4, 245x3(allreps paused)
assistance:
pullups-like a total of 70
banded hammer strength press- last set was 45 and 25 each side with red mini bands from elitefts on it, did about 8 reps with it using a 3 second negative on each rep.
cardio: treadmill incline sprints for about 8 minutes or so.
1/31/13, Thursday, session#8
squat- 205x5, 235x5, 265x5
banded legpress-3sets of 15
banded stiff legged deadlifts-4 sets of 8
2/1/13, friday, session#9
shoulder warmup
military press- 120x5, 135x3, 150x1
pullups-a lot of them
barbell shrugs-8 sets of 10
side/front/rear raises-light weight x lots of reps
inc db press-5x10
2/2/13, saturday, session#10
squat-205x3,235x3, 265x3, (belt/knee wraps on) 295x5, 315x3, 355x1, 365x1(PR!)
light squats- 5 sets of 10
pull throughs/lunges superset- 3 sets of 20 for both
2/3/13, Sunday, Session#11
shoulder warmup
bench-185x5, 205x3, 235x1, 255x1
incline dumbbell press-70x10x5sets
db rows-70x10x5
tricep push downs- a couple hundred reps
2/4/13, Monday, Session#12
leg warmup
light leg extensions-2x15reps
squat-235x3,265x3,300x1, (belt/knee wraps) 325x3, 355x3(PR!)
deadlift-135x5,225x5, 315x3, 345x3, 385x1,405x1
assistance:
leg extensions- 21’s for 3 sets
leg curls-4 sets of 8 heavy
leg press- worked up to 9 plates per side and did a big drop set down to 2pps for a total of 100reps(this was BRUTAL!)
nice squat PRs in here! I always feel like the 25 and 45 lb plates are big markers
thanks buddy, me too! I really want to hit 405 on squat by like summer time.
2/5/13, Tuesday, Session#13
shoulder warmup
light db presses-20x35reps, 35x30reps
Military Press-110x3, 125x3, 145x3
pullups-somewhere around 80-90 total
Assistance:
100 rep sets on
High Incline Barbell Press:60x100reps, again 60x30reps
Seated cable row-85x100reps
hello
hey sorry I haven’t been on here in months. School got really busy, and so did work. I had my first powerlifting meet in april at the RPS Spring Supremacy. It went alright for being my first meet. Left feeling really good about my deadlift. My total was 1090, squat was 370, bench 245, deadlift 475 in the 198 raw modern class for the juniors 20-23 division.