T Nation

Lilu PowerLifting Training

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

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,

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

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

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

Max Effort Squat/DL

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

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

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

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

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


Max Effort Leg

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


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

Dynamic Legs
Speed Squat 225x5, 225x5, 225x5, 225x5

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

Max Effort Legs
Convention DL 315x3, 365x3, 405x3, 425x3, 445x1, 465x1