Back Workout 5/30/09

Benadryl + Coffee = Hyper workout

Good Mornings
45 x 8
95 x 5
105 x 5
115 x 5
125 x 5

Zircher
145 x 5
185 x 5
205 x 5

T-Bar Row
45 x 8
65 x 5
80 x 5
90 x 5

Lat Pulldowns
100 x 8
110 x 8
120 x 8

Shrugs
50 x 10
55 x 10
60 x 5
70 x 5

Bench Workout 5/28/09

Bench Warmup
45 x 8
75 x 5
95 x 2
105 x 1

Bench Pauses
125 x 2
130 x 1 - Miss 2nd
125 x 2

Bench/3 Boards
135 x 3
145 x 3
155 x 1 - Miss first, got second

Squat Workout 5/27/09

Allergies kept me away from the gym for my regular Tuesday workout.

Squat Warmup
45 x 8
95 x 5
135 x 5
165 x 1

Squat
205 x 2 - add knee wraps/straight wrap
245 x 2 - add suit, straps down
275 x 1 - straps up
300 x 1
315 x 1 - New PR

Box Squats
135 x 3
165 x 3
175 x 3

Deadlift Workout 5/23/09

Squat Warmup
45 x 8
95 x 5
135 x 5

Deadlift Warmup
135 x 5
185 x 3
225 x 1

Deadlift/Suit
275 x 1 - with TRX 42
290 x 1
315 x 1
325 x 1 - New PR

18" Box Deadlift
The bar and weights are positioned on top of 18" boxes to work the top of the lift
265 x 3
295 x 3
305 x 3

Bench Workout 5/21/09

Bench Warmup
45 x 8
75 x 5
95 x 2
105 x 1
115 x 1

Bench/Shirt
140 x 2 - With Katana 38, arms too tight
140 x 2 - with Fury 40
155 x 1
160 x 1
170 x 1

Bench/Green Bands
85 x 3
95 x 3
100 x 3

Squat Deload Workout 5/19/09

Squat Warmup
45 x 8 - Knee Sleeves
95x 5
135 x 3
165 x 1 - Add wrist wraps and belt

Squat
185 x 3
195 x 3

Blue Band Squat
The weight is supported by elastic bands attached to the squat rack so the weight is lower on the bottom of the lift
275 x 3
305 x 3
315 x 3

Pause Squat
The squat is paused for 3 seconds at the bottom of the lift.
135 x 3
165 x 3
185 x 3

Back Workout 5/16/09

Warmup
Cross Ramp x 10 Minutes

Lat Pulldowns
90 x 8
100 x 8
110 x 8

Squat Warmup
45 x 8
95 x 8

Zircher
135 x 5
185 x 3
205 x 3 - Match PR
225 x 3 - PR



245 x 2 - Beat PR

T-Bar Row
80 x 8
95 x 5
105 x 5
115 x 5

One Arm Row
50 x 8
60 x 6
70 x 6
75 x 6

Bench Workout 5/14/09

Bench
45 x 5
75 x 5
95 x 2
115 x 1 - add belt (5th hole) and wrist wraps
130 x 1
140 x 1 - match PR (Personal Record)
145 miss
145 slight assist
142.5 miss

3-Board Bench
A plank three 2x4 boards thick is held on the lifters chest for a partial lift
135 x 3
145 x 3
155 x 1 (missed the 2nd)
145 x 3

Overhead Dumbell Press
25 x 8
30 x 8
35 x 8

Conversion

I'm changing the blog.

I'm starting a new training cycle for my next powerlifting meet and am bringing you along. It will mostly be my training logs, but I'll through in some pointless tidbits every now and then. Yay.

Squat Workout 5/12/09

Squats
45 x 8 - Knee sleeves
95 x 5
135 x 3
165 x 2 - Add belt and wristwrap
205 x 2 - Remove knee sleeves, add knee wraps
245 x 2 - TRX squat suit, no shoulder straps
260 x 2 - Knee wraps straight, not crossed
270 x 2

Squat Walkouts
Squat Walkout is lifting the bar onto the shoulders, then beginning the squat movement while pins are set in the squat rack to prevent you from squatting down more than about a foot.
315 x 2 - TRX still on, no shoulder straps, knee sleeves back on
365 x 2
405 x 1

Deadlift Workout 5/9/09

Sore right hip.

Squat Warmup
45 x 8
85 x 5
105 x 3
115 x 3

Deadlift
135 x 5
185 x 3
225 x 1
250 x 3
260 x 3
270 x 3

Platform Deadlift
For Platform Deadlifts, the lifter stands on a 4" platform to do reps. The lift starts at the top and includes the downward and upward movement. A standard deadlift is just pulling the weight from the floor to a standing position.
185 x 5
195 x 5
205 x 5

One Arm Rows
45 x 8
50 x 8
55 x 8

Bench Workout 5/7/09

Bench
45 x 5
75 x 5
95 x 3
110 x 1
115 x 3 - Belt on 5
125 x 3 - Belt on 6, wobbly
125 x 1 + 2 - Belt on 5, Lats cramping

Bench Pause
110 x 3
115 x 3
120 x 2 - missed 3rd

Overhead Press
65 x 5
85 x 5
90 x 5