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JesseA 02-17-2010 11:52 PM

Jesse's 8 week powerlifting program log
I figured since posting this program, I might as well log it.

Started this tonight with Squats, previous 1RM was 365, so worked up to 255x8. I felt that 10 reps would be pushing it with my first set.

2nd set went better and was able to squeeze out 10 reps @ 255.

Short night at the gym, so I was only able to get one assistance lift in:
Good Mornings 135x 3 sets of 12.

The workout left me with Jello legs, had to hold the handrail to make it downstairs to the locker room.

I adjusted the original program post to add rep ranges to the first two weeks, as I'm not used to doing so many damn reps! I was completely out of breath after my work sets!

CallmeKing 02-17-2010 11:58 PM

Nice work man seems like a solid program.

BendtheBar 02-18-2010 08:45 AM

Looking forward to seeing how this works for you Jesse. This is a very classic approach, and I'm hoping you get great results from it.

rippednmichigan 02-18-2010 09:11 AM

Will be following Jesse.

JesseA 02-19-2010 11:41 PM

Week 1 Day 2: Bench Press @70% 280lbs

Warm Up: Bench Press 95x10, 135x8, 155x4
Working Set #1: 195x9 (left a couple in the tank)
Working Set #2: 195x11 (spotter was getting jumpy on #11 so I racked it, should have found an english speaking spotter, oh well)

Fat Grip DB Row (Hand Towel wrapped around DB), 3 sets x 80x12
Incline DB Press, 60# DB x 15,14,11

I was completely burned out on the last set of incline presses, triceps and biceps are toast.

I'm liking to program so far. the working set of bench felt really good tonight.
In and out of the gym in under 45 minutes today, nice and quick!

I won't be able to get back to the gym until Sunday or Monday night for day three. Should give me plenty of time to get over the soreness for Wednesday's squats. My adductors are still in pain from the squats.

BendtheBar 02-20-2010 08:15 AM

Glad to hear it's off to a good start, other than the bad spot that is.

rippednmichigan 02-20-2010 08:20 AM

Numbers are looking good Jesse. Glad your liking the program it makes for better workouts.

jslep 02-20-2010 08:48 AM

11 reps at 195 is good push man.

JesseA 02-20-2010 09:06 AM

Thanks! I felt like I had one more that I could have pushed through, but it seemed like the spotter was about to grab the bar. Slim pickens for spotters late on a Friday night.

jslep 02-20-2010 09:48 AM

ya its too bad we are so far away from each other we could have rocked this MN connection.

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