Hello everyone, it’s been awhile since I have posted my training on here. The SPF SC powerlifting Championships are January 26th, 2013 in North Myrtle Beach, SC. This will be my first meet competing in single ply gear. And I am hoping to out total my best multi-ply total(which is 1450). If thing go as planned I should total 1500 or more in single ply.
My bodyweight right now is around 228lbs, so I’m hoping to make the 220’s. Goals for this meet is 550/430/520. I use alot of Wade Johnson’s training methods and get alot of advice from him
I’ll be using a Titan Super Centurion and Inzer Groove Briefs for squats and deadlifts, and a Inzer Rage X for bench.
Please follow along with me, makes comments, whatever.
Shoulder Rotations(w/Resistance Tube)
3x12
both Int. & Ext.
Glute kickbacks(w/mini-band)
3x15
Hip Adduction/Abduction(w/mini-band)
2x15(both ways)
Exercise Bike: 10mins
Elliptical: 10mins
(I injured my left glute back in May and for the most part it is better, but if I stretch it or move a certian way there is some pain still there. And now my left hip has been bothering me and right hip is starting to hurt a little as well. So I am hoping this very light extra stuff will help prmote recovery in those areas by pumping some blood in them.)
(That was it. Squats sets felt strong. Reason I did the 1 legged leg presses is because my back is sore today and didn’t feel up to doing a 2nd squat movement.)
After I got off of work yesterday I caught somekind of stomach virus. I was throwing up and had the shits, so I wasn’t able to get in my Auxiliary workout yesterday.
Face Pulls
60x12
70x12
80x12
Side Raises
10x12
12x12
15x12
V-Bar Pushdowns(on old school pushdown machine)
40x12
50x12
60x12
Hammer Curls
15x12
20x12
25x12
Machine Shrugs(static hold)
100x12
120x12
140x12
(That was it. No training partners today and I’m also getting over a stomach virus that caused me to miss yesterday’s auxiliary workout, so nothing was very heavy today.)
[quote]muscle_g wrote:
After I got off of work yesterday I caught somekind of stomach virus. I was throwing up and had the shits, so I wasn’t able to get in my Auxiliary workout yesterday.[/quote]
[quote]muscle_g wrote:
After I got off of work yesterday I caught somekind of stomach virus. I was throwing up and had the shits, so I wasn’t able to get in my Auxiliary workout yesterday.[/quote]
Sounds like you did abs.[/quote]
Heck yeah, alot of ab work lol
Friday 10/5/12 Deadlifts(WK 1)
Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12
Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12
Front Squats(w/a clean grip)
45x5
95x3
135x1
185x1
225x1
245x1
no gear, stopped here hips felt like crap!!
Deadlifts- Conv(all sets done with a hook grip)
135x3
225x2
275x1
315x1
added loose Hardcore suit/straps down, Belt
365x1, 8 sets(4 sets conv, 4 sets sumo) last 2 sets were done with straps up
Stiff-Legged DL’s
275x3x5
no gear
Kneeling 1-Legged Leg Curls
50x12
60x12
each leg
Reverse Hypers
70x3x12
Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added groove breifs, and belt here
365x1 added Centurion suit/straps down
385x2, 5 sets
Close-Stance Squats
225x3x5
no gear
Ultra-Wide Stance Squats
135x2x10
1-Legged Leg Curls
20x12
30x12
each leg
1-Legged Leg Extensions
20x12
30x12
each leg
Seated Calf Raises
70x3x20
Hammer Seated Crunches
30x3x20
(That was it. Squat sets felt good, alot better then last week. Hips still felt like crap so I threw on the old groove briefs for some hip protection.)
Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added groove breifs, and belt here
365x1 added Centurion suit/straps down
385x2, 5 sets
Close-Stance Squats
225x3x5
no gear
Ultra-Wide Stance Squats
135x2x10
1-Legged Leg Curls
20x12
30x12
each leg
1-Legged Leg Extensions
20x12
30x12
each leg
Seated Calf Raises
70x3x20
Hammer Seated Crunches
30x3x20
(That was it. Squat sets felt good, alot better then last week. Hips still felt like crap so I threw on the old groove briefs for some hip protection.)