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Old 02-23-2013, 02:48 PM   #1
joewhitney21
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Default Joe Whitney training log

Whats going on everyone? Never had an online training log, but figured it was time. I have always kept a pretty accurate physical log, but I want to start putting stuff on the inter-webs too. So here is a quick bio:

Name: Joe Whitney
Age: 28
Weight: 290, compete at 275
Sport: Powerlifting
Division: Multiply - Open
Training time: 6+ years off and on, last 3 have been very dedicated

I am always looking for criticism, either good or bad. I just want to be awesome, strong, and better than everyone else. I am currently training for a meet on April 20th. It is being held in Rochester, Ny by Gene Rychlak and his RPS federation. This will be my 2nd full power geared meet. My current meet PR is 1475 (August 2012), and I have plans to absolutely destroy that PR with ease. I am not the strongest, but I am a perfectionist and I expect perfection from myself and my team mates.

I am lucky enough to have an awesome team by my side, and gym at Precision Barbell.

My training split is 4 days a week:
Monday - ME upper
Wednesday - DE lower
Friday - DE upper
Saturday - ME lower

It is simply a westside template, and with the help of my team mates, friends such as Jon Byrd, Todd Bumgardner, and supplements from USPlabs I am getting better week after week.

If anyone has any questions please feel free to ask, I am very open about my training, supplements, and nutrition. I love this sport and I don't plan on stopping until I am in the grave.

Here we go.
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Old 02-23-2013, 02:56 PM   #2
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Training Type: Powerlifting
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2/23 - ME squat

A1) Squats - straight bar, straight weight
warm ups -> put on suit (no briefs) and belt
415x1
455x1
505x1 (added Titan THP wraps - 2.5M)
555x1
605x1
645x1 (PR, but had more in me)
665x1 (PR)

B1) Reverse hyper
2x8@ 1PPS
2x10@ 2PPS

B2) Hanging leg raise
4x12

C1) Plank
3xALAP

D1) Dimel Deadlifts
3x10@135

I have a video, but it wont allow me to post it yet. So if you are interested please search "Precision Barbell 2/23/2013 1 Rep Max Test Day" in youtube.

As always feedback is more than welcomed.
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Old 02-23-2013, 03:16 PM   #3
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Welcome to the forum, great work on the squats!
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Old 02-23-2013, 03:31 PM   #4
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Quote:
Originally Posted by WilldBill88 View Post
Welcome to the forum, great work on the squats!
Thank you, really hoping for a 700# squat in April as a 3rd attempt.
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Old 02-23-2013, 05:00 PM   #5
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Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
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Last edited by BendtheBar; 02-23-2013 at 05:58 PM.
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Old 02-23-2013, 05:59 PM   #6
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Huge PR. Congrats and welcome board.
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Old 02-23-2013, 06:01 PM   #7
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Originally Posted by BendtheBar View Post
Huge PR. Congrats and welcome board.
Thank you.

And thank you Byrd for posting up the video.
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Old 02-24-2013, 11:49 AM   #8
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Nice skwats!
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

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Old 02-25-2013, 07:02 PM   #9
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Big benching tonight! Very excited about the progress on my bench, and overall my entire training. I keep setting PRs every time it comes time to set them in my training. J_Byrd has been helping me the last couple weeks with my bench training because I was sucking, but with his help it just keeps going up week after week. Here was todays training.

warm-up
A1) lat pull down 2x10
B1) Rotator bar pull down 2x10
C1) CV pull down 2x10

training
A1) bench
4xlots @ bar
2xlots @ 95
2x5 @ 135
2x3 @ 185
2x3 @ 225
2x2 @ 315 w/ reactive sling shot
1x3 @ 365 w/ shirt @ 3brd (shirt is a metal pro I think, it could be a metal bash)
1x3 @ 405 @ 2brd
1x2 @ 425 @ 2brd
1x2 @ 450 @ 2brd (PR)
1x1 @ 465 @ 1brd (PR)

B1) floor rolling tricep extensions w/ DB
1x12 @ 30#
3x10 @ 40#

C1) face pull
4x lots @ 110#

D1) lat pull down
3x 10 @ 180#

great work tonight. VERY happy. Video is uploading to youtube now.
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Old 02-25-2013, 08:31 PM   #10
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