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Old 08-03-2012, 10:13 AM   #51
dundee
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Join Date: Jul 2012
Location: Florida
Posts: 90
Training Exp: 6+ years
Training Type: Powerlifting
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07.31.12 Tuesday - Max Effort Bench

Treadmill 5 min warm up

Bench Press
Warm up 95x5, 135x5, 185x3, 225x3, 275x2
add 3 Board-
315x3
385x3
405x3 (1 bonus rep & PR)



Lockout/pin presses - 3"
315x5
405x5
505x5
515x5

Floor Press
225x5
275x8
315x7 PR
I screwed up. I was supposed to do DB bench press... read the wrong workout.


08.02.12 Thursday - Max Effort Deadlift / High Box Squats

Treadmill 5 min warm up

Pull-ups
BW x 10ish x 3

Deadlifts off 3" blocks
Warm up - 135x3, 225x3, 315x3, 405x2, 495x1
545 + 72 lbs of chain x 3
545 + 96 lbs of chain x 3
I ended up not deloading my deadlift this week. I had a bad day so I had motivation to get to the gym and some pull heavy ass weight.



High box squats
Warm up- 145x5, 235x5, 325x5
425x5
445x5

Rows
Gym closed. So I did not get to rows again. I'll do them Friday.
__________________
Meet PRs: 480 squat, 375 bench, 660 dead, 1505 (480/375/650) total

Training log for APF-AAPF Orlando Barbell Southern States: 10/27/12

Last edited by dundee; 08-03-2012 at 12:46 PM.
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