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 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