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Old 09-16-2010, 10:15 PM   #1
CallmeKing
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Default CMK's Powerbuilding Log

Well, I'm back. I changed my routine around now it's only 4 days a week. Even though I lost 10lbs I still gained strength and have hit some new PR's I hit a 465 deadlift, 455x5 BB hack squat, 415 squat, bench has been stagnet. I've also been RUNNING a lot lately. Pretty basic split

Monday: Legs/Abs Main Lifts: Squat, Hack Squats

Tuesday: Chest/tris Main Lift: Bench

Wednesday: OFF

Thursday: Back/Biceps Main Lift: Deadlift

Friday: Shoulders/traps Main Lift: SOHP

Basically I'm going to powerbuild my main lifts will be done in low reps with higher rep accessory work. I'll update my log tomorrow after my workout with more info.
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Old 09-16-2010, 10:20 PM   #2
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in for this, put me a 5/3/1 log up check it out
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Old 09-16-2010, 10:23 PM   #3
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good stuff, will be watching
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

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Old 09-16-2010, 10:31 PM   #4
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Default Minor Injury

Went out and got the worst sunburn my feet blistered up so bad. They are still pretty bad here's a pic. Nasty I know. Looks worse in person.
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Old 09-17-2010, 12:51 AM   #5
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Hello brother! Nice having you back and im in for the log, great squat pr!
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Old 09-17-2010, 06:09 PM   #6
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Default Back and Biceps

This workout is suppoused to be on thursday but, I couldn't make it.

Back
Deadlifts: Barx15, 135x10, 225x8, 315x5, 405x3, 425x2, 445x1.

Sumo Deadlifts: 315x5, 405x4, 455x0 (no lockout very close). I hardly sumo deadlift but, I believe I'm built for the sumo so I'm converting for a while and see what kinda progress I can make I want 500 before I'm 19.

BB rows: 185 3x5, 195 1x5, 1x7

DB rows: 85 3x12

Lat Pulldown: 200 2x8, 165 1x12

Biceps
Incline DB curls: 30 1x10, 25 2x16

HS preachers: 45 3x6

First time in the gym in a week really excited to see where I can take the sumo deadlift. Liking my new routine weighing about 160 now but, I don't look much smaller. I'm not too concerned going to get my diet back on track and really kill this!
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Old 09-17-2010, 06:21 PM   #7
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Good to have you back. Like the split, and the effort.
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Old 09-17-2010, 06:22 PM   #8
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solid back workout cmk
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Old 09-18-2010, 12:11 PM   #9
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thats alot of dead work!
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Old 09-18-2010, 12:14 PM   #10
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Strong deadlifts man
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