Preface:
Not a powerlifter currently, but trained olympic lifts for 5 years off and on. Stopped because of shoulder problems and now focus on strength training and conditioning. The goal is to get down to 10% by April or 205, current weight is 225 and chubby.
Current lifts:
Squat: 350-380 haven’t tested in months
Deadlift: 505 (12/20/09)
Bench: 215-230 haven’t tested in months
Military press: 180 lbs
push press: 260
Current diet is the AD and getting 2600-2900 cals depending on the day.
Supplements: vitamin D, creatine, and fish oil.
Military 3
rope 10 mins (very fast pace)
warms ups
115x3
125x3
140x6
95x9x5
pullups
bwx3x10
Lat pulls
140x10x3
Hammer curls
30x12x5
light back squats to loosen up my legs
135x5x2
185x5x2
bike (easy pace)
15 mins
BW 221
BF%? Find out on next monday
Deadlift
135x5
185x5
225x5
275x3
315x3
365x3
405x5 (down 3 reps)
225x9x5
Hypers
25 lbsx10x5
squats
135x5
225x5
Bench
95x5
105x5
115x4
145x3
165x3
185x3 (down 5 reps from last cycle…)
115x10x5
Barbell rows
135x10
145x10
155x10
145x10
135x10
Rope 10 mins
Squat
135x5
185x5
235x3
265x3
295x4 (down 4)
165x10x5
GM’s
135x10x5
reverse lunges
115x10x4
Rope 10 mins
Bailing on the AD, need carbs for strength.
1.11.10
Military
95x5
105x5
115x3
125x5
135x3
150x4
95x10x5
Pullups/Chins
30 total reps through 7 sets
Assisted Dips
170x10x5
Pulldowns
160x10x5
1.12.10
kickboxing in the am and 15 mintues of jogging aftewards
Pm
Deadlift
135x5
185x5
225x5
285x3
335x5
385x3
425x2 (fucking fuck strained my glut)
225x10x3
Side bends
65x12x3
1.13.10
Arm day
DB curls (first time with Fat Gripz all sets of arms done with em)
30x10x3
25x12x2 (grip was giving out big time)
EZ curl
65x10x5
Hammer curls
30x10x3
25x10x2
Got to say the Fat Gripz work as advertised.
Today
Am kickboxing
Pm
Rope fast pace 10 mins
bench
95x5
1155
1353
1555
1753
1952.5
9510*5
DB rows w/Fat Gripz
60103
55102
Dips Assisted
150105
Heavy bag 20 mins
My weights are sucking dick. Shit sucks.
1.14.09
15 mins of rope
squat
135x5x2
185x5
225x3
255x5
285x3
315x4
165x10x5
GM
135x10x5
Reverse Lunge
115x10x5
Leg press
180x10x2
270x10x1
365x10
Abs
rollerx10
Planks 40 secs
x5
Today
(deload)
Military press
95x5
115x5
135x5
95x10x2
Pullups
3x4
Tricep extension (cable/rope)
110x10
120x10
130x10
150x10