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Old 02-13-2011, 08:50 PM   #106
ONpump17
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Join Date: Aug 2010
Location: Ontario, Canada
Posts: 1,083
Training Exp: 4 serious years, 1 meet
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Water
Reputation: 29537
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February 10th, 2011 - Session#:70
Week 3 Workout 3
Weight: 174 lbs
Time: N/A though I think it was around 1 hour
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
160x5
180x3 w/ spotter assist
200x1 w/ spotter assist
Dumbbell Bench Press
3x55x10
60x10
Chinups
This time: 49.5
10,7,5,5,6,8,4,4.5
Rope Pushdown
3x80x10
90x10
Conditioning
Walking
Notes: Workout Notes
-Aaron




February 13th, 2011 - Session#:71
Week 3 Workout 4
Weight: 171 lbs
Time: 50 mins
Deadlift
*Warmup*: Bx5, 215x5B, 230x5B, 250x3B
265lb/120kgx5B
305lb/138kgx3B
340lb/154kgx2B
+ 330lbx1
Glute Ham Raise
BWx10
BWx12
BWx15
Leg Press
skipped
Hanging Leg Raises
2xBWx12
Conditioning
A little boxing and walking
Notes: Workout Notes
-Aaron
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Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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