T Nation

Browndisaster's 2016 Powerlifting and Bodybuilding Prep


#1

2/4/2016 AM

30 mins bike machine
50 pullups. Took ~9 sets

2/4/2016

30 mins bike machine

50 pullups in about
9 sets

2/5/2016

Bench

135 5

185 5

195 5

225 5

255 2, 1

195 10

Bar was heavier on
the right side because the collar had screwed loose :slight_smile: awesome

Dips 7x10 ss pullup
7x5

2/6/2016 off

2/7/2016 off

2/8/2016 AM

30 mins airdyne

2/8/2016 PM

Bench

135 5

185 3

225 1

250 5x5 SS 5x20 band
pull aparts

195 2x12

15 pullups

Calves

30 mins airdyne

2/9/2016

Squat

135 3

185 3

275 5x5

2/10/2016

Pullups

+45 5x5

DB row

125 5x8

100 curls total

100 shrugs total

15 mins bike

2/11/2016 AM

15 mins bike

~100 face pulls

2/11/2016 PM

Bench

135 5

185 5

225 5

195 4x9

30 bw dips

2/12/2016 off

2/13/2016 off

2/14/2016 100
pullups total

2/15/2016 off

2/16/2016

Bench

255 4x4

Bunch of lateral
raises

Pushdowns 3x15

2/17/2016 AM

30 mins bike machine

PM

Squat

135 1

185 1

225 1

275 1

315 4x2

BB row

135 12

185 4x12

DB curls

40 5x8

Ghr

3x8

Ghd situp

2x12

2/18/2016

Bench

135 5

185 3

225 2

275 3x2

Skullcrushers

105 3x7

Bunch of occluded
banded tricep extensions

2/19/2016

Conventional
Deadlift + light bands

125 1

225 1

315 10x1

40 mins airdyne

2/20/2016 off

2/21/2016

Bench

135 1

225 1

275 1

300 1

2/22/2016

Off

2/23/2016

Bench

135 5

225 1

245 5

Sumo

225 1

315 1

335 3

405 1, 1

455 1

First time with a
belt in a while on these. Felt decent

Squat

225 1

275 3

315 1

335 1