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Old 02-18-2013, 04:17 PM   #131
WilldBill88
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Monday, February 18th. 2013
Wave 2: Cycle 4

Bench
2x10x45
60x5
75x5
90x3
95x5
110x5
125x6 (Personal Best)

Lat Pull Dows (S.S. w/ Bench)
4x10x60

DB Bench Press
3x15 w/ 25lb DB's

DB Tricep Ext.
3x6 w/ 30lb DB
*Wanted to make 8 reps but, triceps were kinda burnt by then.

Chest Supported Rows
3x10x35

Time: 45 Mins
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Old 02-19-2013, 12:52 AM   #132
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Great job on that bench WB. Hope to see 135 soon.
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Old 02-20-2013, 02:55 PM   #133
WilldBill88
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Thanks Steve.

Wednesday, February 20th. 2013
Wave 2: Cycle 4

Deadlift
135x5
145x5
175x3
190x5
220x5
250x3
*Goal was 250 for 5, only had 3 reps in me. Gonna keep charging through next waves percentages, I'll be going for 280x1 which will be a 5lb PR for me that I want. Also, my main DL goal right now is to hit 300 before my 1 year mark, got 3 months left, guess I'll have to see how things go after this cycle.

Arched-Back Good Mornings
3x8x70

Leg Curls
3x10x60

Weighed Sit-Ups
3x15 w/ 35 plate

Not a bad workout, just wish I could of made all 5 reps on my last work set.
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Old 02-20-2013, 03:00 PM   #134
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keep killing it like you do and that 300lb deadlift will be yours.
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Old 02-22-2013, 03:15 PM   #135
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Thanks for the support lee.
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Old 02-22-2013, 03:19 PM   #136
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Friday, February 22nd. 2013
Wave 2: Cycle 4

OH Press
45x5
55x5
70x3
75x5
85x5
95x5

Dips
4 sets of 5 @ BW

DB Hammer Curls
3 sets of 8,8,6 w/ 30lb DB's

Seated DB Rear Laterals
3x10 w/ 10lb Dumbbells

Last edited by WilldBill88; 02-22-2013 at 03:25 PM.
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Old 02-23-2013, 02:36 PM   #137
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Going to re-access my lower body accessory work, kinda feel like my upper body progression is going smooth (Knock on wood) but, feel like maybe, some of my current assistant work for my lower body may not be working. So, I did a little research on WSB and some of the assistant work they like doing and seeing what other top powerlifters recommend. So, here is what todays squat training looked like...

Saturday, February 23rd. 2013
Wave 3: Cycle 4 - Cycle 3's Squat percentages

Squat
45x10
100x5
125x5
150x3
185x5
210x3
235x1
235x1
235x1
*Hoping to nail 235 for a triple next cycle.

Arched Back GM's
135x5
145x5
155x5
*Worked up to about 60-65% of my squat max. Saw a video of Clint Darden teaching how to do these, he said these would mainly work your hams, but I mostly felt it in my lower back. Could of been my form or maybe my knees were bent a little too much. Basicly just tried to push my ass back, keep my arch and only bend to about 30 degrees.

GHR's
3x10 @ BW
*First time doing these, saw a video of Mark Bell teaching how to do GHR's, cause the last time I asked one of personal trainers how to use the GHR machine he only showed me how to do hyperextensions... Started to get a better feel for it on the last set.

Dumbbell Side Bends
1x10 w/ 15lb DB
2x10 w/ 35lb DB
*First time doing these as well, 15lb dumbbell felt too light, 35lb felt pretty good, oblique's started burning after last set.

Overall a pretty good workout today.
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Old 02-23-2013, 05:55 PM   #138
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Hope to see that triple fall. Get it.
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Old 02-25-2013, 04:58 PM   #139
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Monday, February 25th. 2013
Wave 3: Cycle 4

Bench
45x10
45x5
60x5
75x5
90x3
110x5
125x3
140x1

Lat Pulls S.S w/ Bench
3x10x70 (+10lbs)

Flat DB Bench
3x15 25lb Db's

Tricep Ext.
3x8 30lb DB

Chest Supported Rows
3x10x35
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Old 02-25-2013, 10:02 PM   #140
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How was that 140 feeling today?
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