Dan Luckett Powerlifting Journal

[DanLuckett]

Friday

Assistance pressing

As usual all in KGS

Bench Medium Grip
bar x 20
60 x 10
80 x 6
100 x 6
120 x 6
140 x 6
Felt a little sore still from Tuesday so shut it down

Flat db press
50 x 12
60 x 8
50 x 12
40 x 19

Pushdowns Superset with db extensions
3 x 10

Getting there but you have to listen to your body sometimes

[DanLuckett]

Thanks Lads I'm getting there with my training again. Be Strong and Be Jacked

[BendtheBar]

Originally Posted by DanLuckett

Be Strong and Be Jacked

Ditto. Have a good weekend.

[DanLuckett]

Originally Posted by BendtheBar

Ditto. Have a good weekend.

Thanks BTB. You too.

[DanLuckett]

Change of plans now. Signed up for a Meet oin December 9th to keep me going. Just a push/pull which I will of course be doing RAW as a good push/pull should be

Training routine starts today

Bench with comp grip

KGs as always

Warm up
bar x 10
40 x 10
60 x 10
80 x 10
100 x 6
130 x 3
Working sets (all paused)
160 x 3 sets of 2
130 x 3 sets of 10

Chest supported rows
3 plates x 6 x 10

Military press
75 x 3 x 12

Back bar pulldowns
6 x 15

Pushdowns
2 x 20 to failure

I'd like this comp to go as a warm up for my 200kg bench attempt. Id like to at least hit 190kg so lets hope the lead up to it goes well without injuries

[BendtheBar]

Stay healthy and get after that 200.

[DanLuckett]

Thanks BTB. Should be a definitely 190 on this program. That 200 will go mate im certain

[big_swede]

Good luck on getting that 200 bench!

[DanLuckett]

Back assistance

Olympic squats (belt and oly shoes)
60 x 10
100 x 10
140 x 6
180 x 1
175 x 6
These are good for warming up my hips before the Block pulls

Block pulls
warmed up
180 x 6
200 x 6
215 x 6
230 x 6

Close pulldowns
2 warm up sets
4 x 10

Machine Close Pulldowns
No warm up sets
4 x 10

Seated row Machine (chest supported)
1 plate per side (PPS) x 10
2 PPS x 10
3 PPS x 10
3 PPS x 10
3 PPS x 10

Barbell curls
40 x 10
50 x 10
60 x 10 / 50 x 10 / 40 x 10

Dumbbell curls
10 x 15
15 x 15
20 x 15 / 15 x 15 / 10 x 15

Hammer curls
20 x 10
20 x 10
20 x 10 / 15 x 10 / 10 x 15

SWOLEN session today. All towards that Massive bench

[big_swede]

Wow, serious volume with heavy weights. Impressive!