George's powerlifting log
Hello everyone, my name is George, I'm 28yrs old, I'm from South Carolina, and I'm a drug free competetive powerlifter. I compete in the APF and APA feds in the 220-242lbs weight classes.
My training is pretty simple, I only train 3 days a week. I have a few ME lifts that I pick from and work up to a heavy triple, double, or single and then I do plenty of assistance work.
Here's what my weekly training looks like
Mon- SQ/DL(Legs, Calves, Abs/Low Back accessory)
Wed- Bench(Chest, Shoulders, Triceps Accessory)
Fri- Accessory(Lats/Upper Back, Biceps, Forearms/Grip accessory)
also I'm gonna start doing some recovery work on Tue and Thu
Best lifts are
Right now I am doing some raw training since I aint training for a meet right now. When I start my training cycle for the APA meet in August I will get back into my lifting gear. I will start posting my training Monday.
in for this and strong squat
are the feds you lift in multi ply?
This weeks workouts
Monday 5/10/10 SQ/DL(WK 3)
Recumbent Bike- 5mins
Reverse- Band Squats(green bands)
365x5 added bands here, and belt
405x5 added knee wraps here
SSB Good Mornings
(That was it. I work 11hrs today and I was pretty tired, so I cut out all most of my assistance work. No deadlifts this week, I am gonna go by how I had said I was gonna do with Pulls. 2 weeks on, 1 week off with deadlifts.)
Wednesday 5/12/10 Bench(WK 3)
Flat DB Press
Machine Shoulder Press
Side DB raises
Shoulder Rotations(on cables)
10x2x15(both Int. & Ext.)
Overhead BB Tricep Extensions
One-Arm Cable Kickbacks
(Had a good workout. I went to the new gym in town here and it is awesome!! They have alot of free weights, lots of different kinds of Hammer Strength machines, a Reverse-Hyper machine, and a bad ass deadlift platform!! Alot better than the Y here, I am thinking I might change gyms now.)
Missed Fridays accessory workout
nice reverse squats.
Welcome to the forum. Great numbers and looking forward to seeing you break some PRs.
Welcome to the forum George. I'm looking forward to following your progress and learning a thing or two.
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