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-   -   Beginning powerlifting training log (http://www.muscleandbrawn.com/forum/showthread.php?t=4992)

jp_ottawa 12-29-2010 10:09 AM

Beginning powerlifting training log
 
just keeping track of progress and preparing for a first meet July 2011.

jp_ottawa 12-29-2010 10:10 AM

Sunday Dec. 26th
 
Bench press 135 x 6
185 x 3
225 x 3 x 3 sets
155 x 15

Triceps dips body weight x 8
25 x 8
35 x 6
45 x 5

DB flies 45 x 12
50 x 12
55 x 10

Incline situps 25 x 16 x 2 sets

jp_ottawa 12-29-2010 10:11 AM

Mon Dec. 27th
 
Front squats 135 x 8
185 x 3
225 x 3
245 x 3
250 x 3
135 x 16

Walking lunges 30 pds DB x 3 sets until fail

Calf raises

CoopDawg 12-29-2010 10:18 AM

good work

jp_ottawa 12-29-2010 10:19 AM

Supplements
 
Weight gainer - 45g x 2
Whey powder - 30g x 2 plus once after workout
Apo-Naproxen 1 tablet x 2
Multivitamins + Flax oil and/or fish oil
Creatine 2 x 5g (cycle began Dec.6th)

jp_ottawa 12-29-2010 10:23 AM

thanks. am trying to increase my lifts to some reasonable openers in the 90 kg class.

PRs are now BP=245 pds, DL=395 pds, SQ=320 pds.

good advice is always welcome.

Quote:

Originally Posted by CoopDawg (Post 102126)
good work


BendtheBar 12-29-2010 10:23 AM

Welcome to the forum JP. Looking forward to seeing you smash some PRs.

jp_ottawa 12-29-2010 05:27 PM

Wed Dec. 29th
 
Dynamic bench -
135 x 6 warmup
Red bands + 155 x 3 x 3 sets
Red bands + 165 x 3 x 3 sets

Skull crushers: 75 x 8, 85 x 5, 95 x 5
DB pullovers: 50 x 12, 60 x 10, 70 x 10
Hanging leg raises x 30

gaspers04 12-29-2010 06:21 PM

Will be following!

big valsalva 12-30-2010 12:43 AM

Welcome aboard, jp. I'll be watching this too. I'm on the comeback trail, and your max numbers are right about where I would be if I hadn't been laid up. Now go get 'em, tiger.


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