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Palmer 05-01-2013 06:43 PM

Palmer's Powerbuilding Log
 
Log name has been used before. To sum up, some of you may know me from M&S but I decided to start posting here as some insentive to actually post in a log AT ALL. I have ran many routines, Dougs 4 Day, I have came from being 142 in 2010 to being 176 today, the biggest jump being from 153 last year this time to being 176 now. I have ran 15 complete cycles of 5/3/1 and am now currently doing my 16th. This starting week here is a little off because I thought I was going to Cornell at the end of the week so I took out deadlifts and swapped around a few days.

For starters my week usually goes like this,
Monday Squat
Tuesday Bench
Thursday Dead
Friday OHP

Now here is my workout from Monday.

Palmer 05-01-2013 06:45 PM

Cycle 16 Week 2 Bench

Bench:
165 x 3
190 x 3
215 x 7 *PB*

BBB:
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

DB Rows:
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Barbell Curls:
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

And for those of you who don't know, every workout I train calves and pullups, so if I don't post it in there, I usually do 50 reps every workout for chins and I can't tell you how many calves sets I do.

Palmer 05-01-2013 09:08 PM

Cycle 16 Week 2 Squat

Squat:
175 x 3
200 x 3
220 x 6

BBB:
145 x 10
145 x 10
145 x 10
Need 2 more sets next week.

Leg Curls:
Slot 10 x 10
Slot 10 x 10
Slot 10 x 10
Slot 10 x 10
Slot 10 x 10

Calves:
45 Plate x 20
45 Plate x 20
45 Plate x 20

Weighted Situps:
25 Plate x 15
25 Plate x 15
25 Plate x 15

linedriver465 05-01-2013 09:40 PM

Strong lifting and nice volume. keep it up!

BendtheBar 05-01-2013 10:56 PM

Welcome to the forum Palmer. Smash your goals.

Hunterace 05-01-2013 11:04 PM

Great stuff Palmer! Welcome to the king of sites ;)! Keep up the strong work!!!

leefarley 05-02-2013 03:50 AM

welcome and nice lifting, this is where the serious players come.

big_swede 05-02-2013 05:34 AM

Welcome to MAB. Good luck man.

Palmer 05-06-2013 03:34 PM

Thanks dudes.. workout from Friday. I usually do my OHP seated but I really need to start doing them standing. Here's how it went.

Cycle 16 Week 2 OHP

OHP:
85 x 3
95 x 3
115 x 10 *PB*

BBB:
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Chins:
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Rope Pushdowns:
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

Face Pulls:
50 x 12
50 x 12
50 x 12

SQUATS TONIGHT.

Hunterace 05-06-2013 03:56 PM

Great work Palmer! Congrats on the PR! Keep it up!!!


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