T Nation

Road to the World of Powerlifting


#1

Ok, I�´m writing this topic again as my window accidentally closed for no reasons ( damn VAIO notebooks)

I�´m 17 in december 2011, 6�´6 (195 cm) 228 lbs (104 kg). Been training since september 2010, powerlifting since january and 5 years of water polo before. Drug-free

I will be doing RAW WSB for the next 12 weeks, with 2xME work and 2xDE work, off days GPP.

Maxes: SQ - 160 competition, 180 2:1 no lift in may ( no depth) now app. 185 - 190 ( bandages and belt)

BP - 100x2 with stop ( wrist wraps) 140x1 1 ply katana

DL - 185x1 (may 2011, belt) now app. 195

My goals for this macrocycle are: better my main lift numbers, strengthen my weaknesses (my whole body is weak but I will mainly focus on hamstrings, shoulders and back), maintain same % of BF, flexibility.

Today�´s workout - 3.7.2011

Morning:

GM off pinches ( close stance, arch back) - 20x8, 8, 60x6, 6, 90x3, 110x3, 130x3, 145x2, 160x0, 160x1 ( here my form was pretty loose, I rounded my lower back a bit)

some shoulder, elbow and knee band rehab work, hip mobility, foam rolling and stretching.

Evening:

push ups- 3x6, hip mobilitty, rehab shoulder work with dumbbells,

GHR - BWx5, 5 ( last two a bit back help), 3+3 (negative) 3+3, 2+4, 2+4,

GHB - 100x12, 140x10, 10, 10, 10, 10

Pullthrougs - 110x15, 120x15, 15, 15 ( pounds)

Shrugs - 100x12, 130x6, 6, 6, 6, 6

Lactic acid work Leg Press - 110x2 minutes ( now I noticed I should have done this on DE) damn

Hanging straight leg raises - 10x10

Foam rolling, shoulder, elbow and knee band rehab work, stretching, hip mobility.

Here´s a video of 145x2 http://www.youtube.com/watch?v=YU_G42N6ZSQ


#2

[color=#4000FF]5.7.2011[/color]

Morning Miniworkout

DB BP - 20x15, 26x10, 30x8, 8, 8, 8

Decline Flyes - 16x8, 8, 8, 8

Chest Support Rows - 16x10, 10, 10, 10, 10

30-60 s pauses, all done in 15 minutes

Shoulder, elbow, knee band rehab, foam rolling, stretching.

Evening Miniworkout
Swimming app. 600 metres + some shooting on goal 25 mins


#3

5.7.2011 - morning - ME BP

CG BP - 20x8, 40x6, 6, 60x6, 6, 75x3, 90x2 http://www.youtube.com/watch?v=AEIzCkNtEQ8


#4

5.7.2011 - morning - ME BP

CG BP - 20x8, 40x6, 6, 60x6, 6, 75x3, 90x2 http://www.youtube.com/watch?v=AEIzCkNtEQ8&feature=channel_video_title , 102.5x0 (wtf I got into like half and didn´t lockout it) 102.5x0, 102.5x0, 100x1 ( finnaly something.)

shoulder, elbow, knee rehab, foam rolling, stretching, hip mobility

I should call it Miss Effort training.

Evening

Floorpress - 20x8, 60x6, 6, 80x5, 5, 5, 90x2 ( I set up badly so racked it), 3 ( firs two pretty easy, last one bit harder). all was done with arms layed on floor with like 1 second stop.

Shoulder dumbbel press - 24x8, 26x8, 8, 8 24x8

Front delts + rear delts 4x8+10 10 and 14 kg

Bent over rows overhand + underhand - 4x8+8 80 kg

Lat pulldowns - 4x8 130 lbs

Skullcrushers - 30x8, 40x8, 50x3, 40x8, 8

Mohamedans - 10x10 70 lbs

streching, shoulder elbow knee rehab.