11/7/13 My first competition isn't until March, but I still consider myself a powerlifter. Therefore, I find it unacceptable that my bench press is bigger than my deadlift. It is time to begin training deadlifts like I mean it. Today was the first step. As I get more used to deadlifts and related exercises, I will be able to do more rack pulls and such.
Deadlifts
Warmups
RDL with bar x 10, 10
deadlifts
135 x 10
185 x 8
work sets
205 x 5
225 x 5
245 x 5
265 x 5
285 x 5
Rack pulls
275 x 5
295 x 5
315 x 5
Tbar rows
warmups
45 x 10, 10, 10
90 x 8
140 x 5, 5, 5, 5, 5
I am still doing some biceps exercises, which won't help my deadlift much, but even powerlifters need guns, right?
alt db curls
warmups
25 x 10, 10, 10
work sets
30 x 8
35 x 8
40 x 8
Lying cable curls
60 x 12
100 x 10, 8, 8, 8
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Ye olde natty fatty goals:
#1compete in a pl meet
#2get a 3/4/5 in the gym, then at a meet
#3get a 4/5/6 in the gym, then at a meet
#4set/break at least one state record
