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Old 08-10-2010, 11:29 PM   #2
MACHIN3
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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
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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.


Deads

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

ABs
5 sets

Lat Pulldowns
5 sets

lunges
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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