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Old 03-14-2013, 06:21 PM   #75
Hazzard
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Join Date: Aug 2011
Posts: 2,522
Training Type: Powerlifting
Fav Exercise: Squat
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11/03/13

CGBP
95x3
122.5x1
132.5x1
140x1
147.5x1
152.5x1

Think that might actually me a lifetime PB. More by default than anything as I rarely max close-grips out, but I believe the most I've done before is 150.

Bench Press
95+40 chains x3x8 sets

World's slowest "speed" bench, but nice to rock some heavy triples.

Green-Band Assisted Pull-Ups
BWx8x4 sets

So bad at/too fat for pull-ups.

Cambered Bar Bench Row
65x12
65x10x3 sets

Face Pull
35x12x4 sets


12/03/13

Box Squat (2-high)
100x3x3 sets
140x2x3 sets
170x1x2 sets
190x1
207.5x1
220x1
230x1

Not bad.

Front Box Squat (2-high)
60+blue bands x10x5 sets

RDL
140x15
150x10
160x8
170x6
180x4

Box Step-Ups (3-high)
50x10
60x8x2 sets

Ouch.


13/03/13

Bench Press
115x5 (5)
130x3 (3)
145x4 (1+)
80+black mini bands x10x5 sets

Volume work was good. 1+ set was shit.

Barbell Row
100x10x5 sets

Landmine Press
40x8
30x9
30x8
30x7

Chain Lying Tricep Extension
20 (per hand) x5
20x4
20x6
20x6

superset with

Seated Chain Bicep Curl
20x8x4 sets

Took a while to set these up and find a good height. Chains are perhaps a touch heavy and my triceps were pretty fried so couldn't do a spectacular number of reps. Idea is there though.


14/03/13

Cambered Bar Squat
60+green bands x3x3 sets
100+green bands x3x3 sets
130+green bands x2x5 sets
160+green bands x1x5 sets
180+green bands x1
195+green bands x1
210+green bands x1

Heavy dynamic doubles and singles then I worked up for three singles. I like to think the top half of the last squat equates to around 250, but Al thinks it's closer to 240. Still, best and most confident heavy squat I've done in a while.

5" Block Deadlift
100x3 - sumo
100x3 - conventional
100x3 - sumo
100x3 - conventional
100+green bands x3 - sumo
100+green bands x3 - conventional
130+green bands x3x3 sets - sumo
130+green bands x3x3 sets - conventional
130+green bands x3x3 sets - sumo
130+green bands x3x3 sets - conventional

Mixing it up.
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