T Nation

I Wanna Do Both

I have trained for years as a powerlifter…from coan/phillipi, westside, sheiko etc. I competed last year, 5 times, culminating in a total of 1549, RAW in the 200’s in the USAPL, and I love the sport of powerlifting. I want to keep doing powerlifting competitions and have my eyes set on one in November, my first (ans probably only) one this year…I can already blow away last years total…but my training partner Alex is an NPC competitor…My love of weightlifting started with bodybuilding, I love the sport…so I want to do BOTH…and have done the best at getting the most I can out of mt training to do so, and am loving it so far…so I figured I’d share :slight_smile: and keep a log here…

07/21/08

BENCH PRESS-
135x10
225x10
315x10
405x3

INCLINE BB BENCH-
135x10
225x10
315x5
315x6

SEATED BENCH PRESS- (3-4-2 tempo)
315x8
225x10

INCLINE FLYES-
90�??sx12
90�??sx8

CABLE CROSS-OVERS-
15 platesx11

07/22/08

SQUATS-
135x10
225x10
315x20
405x15

LEG PRESS-
770x12
1170x10

HACK SQUATS-
445x15

LYING LEG CURLS-
12 platesx12
15 platesx10

DB SLDL-
150�??sx12

ONE LEGGED LYING LEG CURLS-
7 platesx10 each leg

STANDING BB CALF RAISES-
405x15
405x15

SEATED CALF RAISES-
225x15

07/23/08

SEATED BB MILITARY PRESS-
135x10
185x12
225x8
225x6

NAUTILUS MACHINE SIDE LATERALS-
14 platesx26

BB UPRIGHT ROWS-
135x12
185x10

DB SHRUGS-
150�??sx20

TATE PRESS-
90�??sx15
110�??sx12

SEATED DIPS-
315x20
405x20

NARROW GRIP HAMMER STRENGTH-
405x15
405x12

CABLE PULLDOWNS-
15 platesx20

07/24/08

DEADLIFT-
135x10
225x5
315x5 (my lifting partner got injured so we decided to do the other back routine)

PULL-UPS-
bwx20
x15
bw+45 poundsx10
x8

WIDE GRIP LAT PULLDOWNS-
15 platesx15
20 platesx12
20 platesx10

NAUTILUS PULLOVERS-
315x12
405x10

D.Y. ROWS-
385x15 such a good exercise!! really good contractions!!

SEATED CABLE ROWS W/V-BAR-
17 platesx12

REAR PEC DEC FLYES-
15 platesx21

REAR INCLINE DB FLYES-
50�??sx13

STANDING DB CURLS-
70�??sx12
90�??sx10

OLYMPIC BAR PREACHER CURLS-
95x12
135x10!!

STANDING CABLE CURLS-
8 plates a sidex15

DB CONCENTRATION CURLS-
60�??sx11

07/25/08

INCLINE BB BENCH-
135x10
225x10
315x6+2 forced
315x5

DB FLAT BENCH-
150�??sx9
150�??sx6

INCLINE DB FLYES-
100�??sx10

CABLE CROSSOVERS-
15 plates a sidex11

07/26/08

LEG EXTENSIONS-
210x15
260x12

LEG PRESS(slow reps)-
770x12
1170x10
1170x9

HACK SQUAT(slow reps)-
445x12
535x10

LYING LEG CURLS-
10 platesx12
15 platesx10

BB SLDL-
350x12

ONE LEGGED LYING LEG CURLS-
8 platesx10 each leg

BB STANDING CALF RAISES-
405x15
495x15

SEATED CALF RAISES-
275x8
225x14

07/27/08

hiked mt erie with my estranged wife to celebrate our now defunct anniversary…wtf

07/28/08

STANDING DB MILITARY PRESS-
50�??sx12
70�??sx10
SEATED-
100�??sx8
100�??sx6

DB SIDE LATERALS-
60�??sx12
75�??sx10

CABLE UPRIGHT ROWS-
15 platesx17
15 platesx12 (pause reps at top, no stalling at bottom)

BB SHRUGS-
405x20
585x4 yikes drop
495x6

NARROW GRIP RACK LOCKOUTS-
225x10
405x9

DIPS-
bw+100 poundsx20
bw(235)+200 pounds!!!x8!!!

TATE PRESS-
110�??sx14

DB KICKBACKS-
45�??sx12 each arm

UNDERHAND GRIP TRI-SETS PULLDOWNS- (continuous set)
13 platesx10
14platesx10
15platesx10

07/29/08

DEADLIFT-
135x10
225x8
315x5
405x5
495x3
585x6
705xmiss

PULL-OVERS-
315x12
405x10
455x8

BENTOVER BB ROWS-
405x8
315x12

DY ROWS-
385x12

SEATED CABLE ROWS w/vhandle-
20 platesx12

REVERSE PEC DEC FLYES-
12 platesx21

REVERSE DB FLYES-
70�??sx12

STANDING CAMBERED BAR CURLS-
95x50

ONE ARM DB SPIDERCURLS-
20�??sx50

PREACHER CURLS-
60x50

STANDING BB CURLS-
135x10
155x10

07/30/08 (my birthday)-

BENCH PRESS-
135x10
225x10
315x10
405x5
455x1
455x1

SEATED BENCH PRESS-
315x12

INCLINE HAMMER STRENGTH-
405x12

INCLINE DB FLYES-
70�??sx15
90�??sx12

CABLE CROSSOVERS-
15 plates a sidex13

07/31/08

SQUATS-
135x10
225x10
315x8
405x12
495x2
495x1 (just not my day, my back was killing me from deads)

LEG EXTENSIONS-
180x15
255x12

LEG PRESS-(slow reps)
770x12
1130x12

HACK SQUATS-(slow reps toes on plates)
445x12
630x10

SEATED LEG CURLS-
80x12
125x10

DB ROMANIAN SLDL-
150�??sx12

LYING ONE LEGGED LEG CURLS-
8 platesx10

STANDING BB CALF RAISES-
405x15
405x15

SEATED CALF RAISES IN LEG PRESS-
680x12
990x3

08/01/08

STANDING PUSH PRESS-
barx10
135x10
185x10
185x8

SEATED ARNOLDS-
65�??sx12
100�??sx6

DB LATERAL RAISES-
70�??sx12
80�??sx10

DB UPRIGHT ROWS-(slow)
55�??sx15

BARBELL SHRUGS-
405x15
behind the back
315x12

INCLINE SKULLCRUSHERS-
95x50

SEATED DIPS-
275x50

DB ONE ARM TRICEP KICKBACKS-
20�??sx50

ROPE PULLDOWNS-
15 platesx20

08/03/08

PULL-UPS-
bwx20 (really strained my bicep even more on these, I think its my Brachioradialis muscle…so I moved on)

HAMMER STRENGTH PULLDOWNS-(pause contractions)
135x15
315x12
385x9

BB BENT ROWS-(pause contractions)
275x12
365x10

ONE ARMED ROWS-(slow reps)
245x12

SEATED CABLE ROWS-
20 platesx15

REVERSE PEC DEC FLYES-
17 platesx21

REVERSE DB FLYES-
75�??sx12

STANDING ALTERNATE DB CURLS-
65�??sx10

ONE ARMED DB SPIDER CURLS-
50�??sx10
55�??sx8

STANDING BB CURLS-(slow reps)
120x10
100x12

ONE ARMED NAUTILUS CURLS-
7 platesx10

08/04/08

BARBELL BENCH PRESS-
135x10
225x10
315x10
405x1 competition pause
430x1 competition pause
405x3
315x8

HAMMER STRENGTH INCLINE-
405x10 drop set to
315x7

INCLINE DB FLYES-
90�??sx10
90�??sx12

CABLE CROSSOVERS-
15 plates a sidex9
10 plates a sidex13

[photo]16301[/photo]

[photo]16302[/photo]

recent photos of me, taken before work, I’m currently 5’10" 227 pounds…and I’m off season if there is such a thing really

damm u beast

08/05/08

SQUATS-(slow and deep)
135x20
225x20
315x20 (exhausting)
495x5

LEG PRESS-
770x20
980x20

HACK SQUAT-
405x12
495x10

LYING LEG CURLS-
12 platesx12
16 platesx10

SLDL-
425x12

ONE LEGGED LYING LEG CURLS-
7 platesx10 each leg

STANDING BB CALF RAISES-
405x15
495x12

SEATED CALF RAISES-
225x15

08/06/08

SEATED BB MILITARY PRESS-
135x15
185x12
185x10
225x7

STANDING DB LATERALS-
75sx12

SEATED MACHINE LATERALS-
14 platesx15

CABLE UPRIGHT ROWS-(paused at top)
15 platesx12

DB SHRUGS-(3 second pause at peak contraction)
150sx20

NARROW GRIP RACK LOCKOUTS-
225x10
405x12

FREEWEIGHT DIPS-
bw(230)x20
bw+100 poundsx15
bw+145 poundsx12
bw+200 poundsx11
bwx50

08/08/08

DEADLIFT-
225x8
315x5
405x4
495x2
585x1
655x2
495x8

NAUTILUS SUPER PULL-OVERS-(pause contractions)
150x15
210x12
250x10

DB BENT ROWS (pause contraction)-
90sx12
110sx12

DY ROWS-
385x12

SEATED V-HANDLE CABLE ROWS-
20 platesx12

REVERSE PEC DEC FLYES-
20 platesx18

REAR DB FLYES-
85sx12

INCLINE DB CURLS-
50sx12
50sx12

STANDING CAMBERED BAR CURLS-
115x15

STANDING ALTERNATE DB CURLS-
100sx8

ONE ARMED SEATED NAUTILUS CURLS-
4 platesx10 reps

SEATED CALF RAISES-
315x30
315x22
315x30

08/09/08

BENCH PRESS-
135x10
225x10
315x10
315x10
405x5

INCLINE HAMMER STRENGTH-
405x8-drop to 315 immeadiatelyx7 more

INCLINE DB FLYES-
75sx10
100sx8

CABLE CROSSOVERS-
12 plates a sidex15

08/11/08
I had probably the worst day in my life today…and I responded with this garbage workout

SQUATS-
135x20
405x12
495x6

LEG PRESS-
660x20
970x20

HACK SQUAT-
440x15

LEG EXTENSIONS-
210x15
270x12

LYING LEG CURLS-
110 poundsx12
200x10

ONE LEGGED STIFF LEG DEADS-
225x8 each leg

ONE LEGGED LYING LEG CURLS-
80x10

BB STANDING CALF RAISES-
405x20
585x10

SEATED CALF RAISES-
225x15

08/12/08

SEATED MILITARY PRESS-
45x20
135x20
205x10

SEATED ARNOLD PRESS-
85sx10

DB SIDE LATERALS-
70sx12

BEHIND THE BACK CABLE SIDE LATERALS-
5 platesx15

FRONT BB SHRUGS-
495x10
BEHIND THE BACK-
405x12

NARROW GRIP TRI-CEP LOCKOUTS-
225x12
405x9

TATE PRESSES-
110sx12

SEATED DIPS-
425x20

DB TRICEP KICKBACKS-
40sx15
50sx12

08/13/08

WIDE GRIP PULL UPS-
bw(226)x20
x15
x15

LAT PULLDOWNS-
135x20
315x12
385x9

DB BENT ROWS-(2 at a time hold contraction)
90sx12
130sx12

HAMMER STRENGTH LOW ROWS-(2 second pause at full contraction)
315x12

SEATED CABLE ROWS-(v-handle)
200x15

REVERSE PEC DEC FLYES-
100x6 then on the 7th rep…POP a huge pop in my back and I couldn�??t do anymore, I could barely move my neck or raise my arms…

I was pretty scared…went to the doctor today and she told me I detached a muscle most likely on my spine close to my neck…I was relieved to find out that it wasn�??t a bulging disk…she put me on high dose ibuprofen (which I will reluctantly take for a few days) and wants me to stay away from lifting for a couple of weeks…HA!!! I will do NO such thing…I got chest today…fuck it

08/14/08

INCLINE BENCH PRESS-
135x12
225x12
315x6
275x8

SEATED BENCH-(slow reps)
315x12

PEC DEC FLYES-(slow reps)
15 platesx12

CABLE CROSSOVERS-(slow reps)
13 plates a sidex15

much harder when you use slow deliberate movements, I really have been taking the time to focus on the peak contractions and slow negatives, as well as slow positives…its a whole different world from the fast paced powerlifting style Iâ¿¿m so used to.

08/15/08

SQUATS w/SSB-
160x20
250x20
340x20
430x10

LEG PRESS-(slow deliberate reps)
735x20
1045x15

HACK SQUAT-(slow reps)
445x15

LEG EXTENSIONS-(slow reps)
180x15
255x12

LYING LEG CURLS-
11 platesx12
16 platesx10

DB SLDL-
150sx12

HACK SQUAT CALF RAISES-
445x20
535x20

SEATED CALF RAISES-
245x15

08/17/08

SEATED MILITARY PRESS-
barx20
135x15
185x12

SEATED DB ARNOLD PRESS-
100sx8

BEHIND THE BACK DB SIDE LATERALS-
40sx15

SHRUGS-
405x15
behind the back-
405x9
315x12

NARROW GRIP RACK LOCKOUTS-
225x12
425x10

DIPS-
bw(227)+145 pounds on a chainx15

TRICEP KICKBACKS-
50sx15
x12

ONE ARM CABLE PUSHDOWNS-
7 platesx20
reverse grip
7 platesx15

08/18/08

DEADLIFT-
225x5
315x5
495x3
585x3
655x2

NAUTILUS PULL-OVERS-(paused contraction)
170x15
200x12
250x10

DB BENT ROWS-
100sx12
130sx12

HAMMER STRENGTH HIGH ROWS-(pause contractions)
385x12

SEATED CABLE ROWS-
20 platesx12

REVERSE CABLE CROSSOVERS-
6 platesx20

STANDING BB CURLS-(working biceps bores me to death btw, if my workout partner didnâ¿¿t need to hit them so much, Iâ¿¿d skip them 9 times out of ten)
135x12
135x12

INCLINE DB CURLS-
60sx15

PREACHER CURLS-
160x12