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Old 02-04-2013, 08:37 PM   #138
Caitlyn.Trout
Powerlifter
Brawn
Points: 489, Level: 9 Points: 489, Level: 9 Points: 489, Level: 9
Activity: 3% Activity: 3% Activity: 3%
 

Join Date: Dec 2012
Location: Richmond, KY
Posts: 108
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: Deadlift
Reputation: 10510
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Thanks guys for all the encouragement, I literally bust my ass everyday and it's nice to know it's finally paying off. I've been slacking with the posts againnnnnn but here are the last 3 workouts that I meant to post!

Fri - bench accessory

warm up
pull aparts - 100
band stretching

work
barbell overhead press - 85 5x5
buffalo bar - 115 4x6
bamboo bar - 60 3x15

assistance
chest supported rows - 3x15
push downs - 100
jm presses - 3x15
side raises - 3x20
biceps - 3x20


Sun - deadlifts

warm up
band gm's - 3x10
pull aparts - 100

work
1 in deficit sumo - 285 8x3
3in deficit conv - 235 5x5
front squats 140 1x5 , 135 2x8

assistance
ghr - 5x10
thoracic extensions with 25lb chain - 50 total
light db lunges - 3x10
chest supported rows - 3x15


Monday - Bench

warm up
pull aparts - 100

work
bench - 125 8x3
1 board bench - 125 5x5
close-grip bench 105 - 3x8

assistance
db rows - 3x15
front raises - 3x10
biceps - 3x20

Today i felt like doo doo and had a very bad day at school (I know , what am I 5?) lol but I still managed to pull through that last workout somehow although my triceps felt super tight during bench in a bad way, so I'll be rolling out those suckers tonight. I'm also posting my deadlift video that I made on sunday so here 'tis.

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