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Old 12-29-2010, 10:09 AM   #1
jp_ottawa
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Default Beginning powerlifting training log

just keeping track of progress and preparing for a first meet July 2011.
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Old 12-29-2010, 10:10 AM   #2
jp_ottawa
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Default 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
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Old 12-29-2010, 10:11 AM   #3
jp_ottawa
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Default 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
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Old 12-29-2010, 10:18 AM   #4
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good work
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Old 12-29-2010, 10:19 AM   #5
jp_ottawa
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Default 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)
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Old 12-29-2010, 10:23 AM   #6
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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.

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Originally Posted by CoopDawg View Post
good work
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Old 12-29-2010, 10:23 AM   #7
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Welcome to the forum JP. Looking forward to seeing you smash some PRs.
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Old 12-29-2010, 05:27 PM   #8
jp_ottawa
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Default 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
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Old 12-29-2010, 06:21 PM   #9
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Will be following!
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Old 12-30-2010, 12:43 AM   #10
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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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