Lilu PowerLifting Training

Training Logs
1

Westside Template Mostly
Thought I’d keep myself accountable by placing a training log here. Will be posting mostly Max Effort Lifts and reps.

Heres today’s workout
Max Effort Bench
Medium Grip Flat Barbell Bench Press (5RM)- 225x5, 245 x 5, 275 x 4, 285 x 3, 295 x 2

Accessory Work: Full Upper Body

2

4/27/12
Max Effort Squat/DL Day

Below Parallel Box Squat (5RM) 275x5, 300x5, 315x5, 325x4, 335x2

Stiff Leg Deadlift 135x8, 225x6, 245x5, 265x4

Accessory Work: Hamstrings, Calves,

3

Forced a workout. A terrible one at that. supposed to by Dynamic bench day but thought I felt good enough to go for another heavy day.

Medium Grip Incline Barbell Bench: 185x6, 225x5, 235x4, 240x3, 185x8

Accessory Work: Upper Body

4

Dynamic Effort Day
Speed Box Squat Below Parallel- 185x5, 225x5, 225x5, 225x5
Conventional DL off 1" block- 315x3, 360x3, 410x2, 430x2
Sumo DL off 1" block- 430x!

Accessory Work: Heavy Hams, Lower Back, Calves, Leg Extensions

5

Max Effort Bench Day

Close Grip Flat Bench Press- 185x5, 235x5, 255x5, 275x4, 285x4, 295x3, 315x1
DB Incline Bench- 65x12, 75x8, 85x8

Accessory Work: Full Upper Body

6

Max Effort Squat/DL

Sumo DL- 315x3 ,365x2, 405x2, 435x2, 475x1, 485x1, [500x1 PR]
DB Straight Leg Conventional DL 75x10, 90x10

7

DE bench
Explosive Bench 8x3
Medium Grip Bench Press= 225x8, 255x5, 280x4, 290x3, 300x2, (320x1 MISS)

8

DE Legs
Barbell Back Squat (Speed)- 135x5, 225x5, 225x5, 225x5
3" Deficit Deadlift- 315x5, 365x4, 405x3, 435x1

9

Shitty Lift day, Drank two nights in a row beforehand and also had sunburnt shoulders and back, benching hurt like hell

ME Bench
Incline Bench- 185x5, 225x4, 225x3, 185x3
Weighted Dips- 45x10, 90x8, 115x5, 90x8
Weighted Pull-ups - 45x9, 45x9, 0x12

10

Sorry guys! Been a long time since I updated! Lots of college finals =/

5/7/12

Max Effort Leg

Sumo 1" block 315x3, 365x3, 405x3, 435x3, 465x2, 485x1
Stiff Leg 230x8, 250x8, 275x7, 315x3 (Ripped Callous)

5/8/12

Max Effort Bench
Flat Bench Press (Testing New Grip and Bench Form)
225x8, 235x5, 280x3, 295x2

5/9/12
Dynamic Legs
Speed Squat 225x5, 225x5, 225x5, 225x5

5/10/12
Max Effort Bench
Close Grip Bench Press 235x5, 255x5, 280x4, 295x4, 305x1, 315 (MISS)

5/11/12
Max Effort Legs
Convention DL 315x3, 365x3, 405x3, 425x3, 445x1, 465x1