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Old 08-11-2010, 12:29 AM   #2
New Brawn
MACHIN3's Avatar

Join Date: Aug 2010
Location: Canada
Posts: 44
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Protein
Reputation: 10
MACHIN3 is off to a bad start

Week 1 Day 1
Volume/Weakness Training

PAUSE Squats

045 x 5
095 x 5
135 x 5
185 x 5
225 x 3
305 x 5
305 x 5
295 x 5 I lowered the weight because my pauses were become shorter and shorter.

Well pause squats are new to me and dang they are killer.

BB Bench Volume

045 x 6
115 x 5
165 x 5
205 x 12
225 x 10
250 x 8
225 x 10
205 x 12

lulz volume on Bench, I have not done volume work for a while as you can tell by the weights, but it felt ok after I could catch my breath.


135 x 4
225 x 5
315 x 5
375 x 3
375 x 4 plus 40lbs of chain
375 x 5 plus 40lbs of chain
375 x 4 plus 40lbs of chain

5 sets

Lat Pulldowns
5 sets

3 sets

Well this was one heck of a Day 1. My routine is a 4 day a week routine, and it seems to be that day 1 and 3 will be the most challenging with day 4 being the easiest as it is a touch up week working on loose ends.

Today was suppose to be a day off but I was feeling great today, although I had worked out 3 out of the last 4 days prior. Tomorrow will be a day off as I recharge for Thursday and Day 2 of the routine.

Weeks 1-3 will be a little volume/weakness orientated, and the final 4 weeks will be peaking ans I will finish approx 5 days prior to my meet. Which is good since I will be flying 1 of those days(Friday), weighing in the next(Saturday) and then lifting the next day(Sunday).
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