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Old 09-26-2012, 01:13 PM   #58
themaster2981
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Join Date: Apr 2012
Location: India
Posts: 1,180
Training Exp: 3 years serious
Training Type: Powerlifting
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26th Sep 12

1. Full body stretch

2. Light Cardio

3. DB Bench Press

1*15 lb*20 reps
1*20 lb*15 reps
1*35 lb*10 reps
1*40 lb*8 reps
1*45 lb*5 reps
1*45 lb*5 reps
1*50 lbs*3 reps (heaviest DB in the gym)

4. DB Goblet Squats
1*20 lbs*15 reps
1*25 lbs*10 reps
1*30 lbs*7 reps
1*35 lbs*7 reps
1*40 lbs*5 reps (5 sets)

5. DB Stiff Legged DL

1*15 lbs*15 reps
1*20 lbs*12 reps
1*25 lbs*10 reps
1*30 lbs*8 reps
1*35 lbs*5 reps (5 sets)

For Endurance (Post Lifting)

1. 5 mins (from 3 mins) high speed elliptical trainer

(1 min break)

2. 4 mins(from 3 mins) high speed treadmill

(1 min break)

3. Dips 3 sets of 10 each (Newly introduced)

Cool Down
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"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER
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