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Old 01-21-2013, 11:01 AM   #103
themaster2981
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Join Date: Apr 2012
Location: India
Posts: 1,177
Training Exp: 3 years serious
Training Type: Powerlifting
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Greetings everyone and Happy New Year to all MAB members.

October 18th 2012 to Jan 20th 2013, after a long absence due to conditions out of my control, I am back to lifting and today was my first day at the gym. Good news is that its a full fledged gym with lot of weights, squat racks,Olympic barbells, and spotters. Although it is not a powerlifting gym, it is much better than what I had before, where I had only dumbbells at my disposal.



Goals

Bench 200 lbs, Squats, 300 lbs, Deadlifts 400 lbs.


Now about the log, I will be following the same routine. Stephan Korte 3x3, all 3 lifts everyday, 3 days a week. Total cycle is of 8 weeks

Below is what I did today.

Week 1 Day 1

1. Full body stretching: 8 - 10 mins

2. Bench Press - 6 sets - 44 lbs or 20 kgs (weight unchanged as today is the first day)

1*10 reps
1*8 reps
1*7 reps
1*7 reps
1*7 reps
1*7 reps

3. Squats - 5 sets - 44 lbs or 20 kgs

1*7 reps
1*5 reps
1*5 reps
1*5 reps
1*5 reps

4. Deadlifts - 5 sets - 44 lbs or 20 kgs


1*7 reps
1*5 reps
1*5 reps
1*5 reps
1*5 reps

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

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