Dan Luckett Powerlifting Journal

[BendtheBar]

Originally Posted by DanLuckett

SWOLEN session today. All towards that Massive bench

I like the sound of taht.

Nice work

[DanLuckett]

Sorry I have been so absent. Work has been very busy of late.

Monday 22/10/2012

Chin ups
BW x 3 x 8

Wide Pulldowns
3 x 15

Close Pulldowns
3 x 15

Seated Rows
3 x 10

CSR's
3 PPS x 3 x 10

Deadlifts (No Belt)
60 x 10
100 x 10
140 x 10
180 x 10

EZ bar curls
40 x 10
50 x 10
60 x 10
50 x 10
40 x 10

DB Curls
10 x 10
12.5 x 10
15 x 10
17.5 x 10
20 x 10

Cable Curls
whatever x 3 x 15

BOOM

[DanLuckett]

Chest, Shoulder and Triceps

Deloaded the bench today. Felt like it needed a week of change.

Side Raise
5 x 15
7.5 x 15
10 x 15
12.5 x 15
15 x 15
12.5 x 15
10 x 15
7.5 x 15
5 x 15

45 Degree Incline Bench
60 x 10
80 x 10
100 x 17
100 x 15
100 x 13
100 x 10
100 x 8 drop 80 x 8 drop 60 x 15

V bar Pushdowns
3 x 15

Single Arm Pushdowns
3 x 15

Rope Pushdowns
3 x 15

DB overhead extensions
6 x 15
10 x 15
15 x 15
10 x 15
6 x 15

Triceps were smoked after this........Great session

[BendtheBar]

Solid sessions.

[DanLuckett]

Deadlift

I have been looking at 'the cube method' for ages and spoke with Brandon Lilly via facebook and it seems the only way for RAW lifters. SO here it is.

All in KGS as always

Pin Pulls for reps (4" off the floor)
75% - 202.5 x 5 sets of 3
82.5% - 225 x 3

Pulldowns (mixed grips)
6 x 15 reps

Front squats
60 x 10
80 x 10
100 x 3 x 10

Leg press
8 plates - 4 x 15

Abs
4 x 15

Boom. Pulls felt light and smooth.

[BendtheBar]

Don't know much about the Cube. Good luck. Hope to see you smash some PRs.

[DanLuckett]

BTB - Funnily enough it was actually very similar to the way I trained anyway as its very high in volume but based around percentages. I like to idea of rotating ME, Speed and rep work every week. Doesn't get boring then

[BendtheBar]

Originally Posted by DanLuckett

I like to idea of rotating ME, Speed and rep work every week. Doesn't get boring then

Works for me. I enjoy training variety.

Does he offer an e-book?

[DanLuckett]

Sorry i havent been logging for a couple of months. life and work got a bit hectic and didnt have much time to myself.

However everything is back in the correct balance and i am back.

My goal is still the same: A lifetime quest for the biggest total I can achieve. And also to be a freaking monster while im at it.

[DanLuckett]

Thursday 27/12/12

Deadlifts
from the floor
warmed up
140 x 5
180 x 5
200 x 3 x 5 (nothing too heavy)

Wide Grip Pulldowns
pin 10 x 5 x 10

CSR's
3 plates per side x 3 x 10

Close Grip pulldowns
3 x 15

Barbell curls
60 x 3 x 10

Cable bar curls
3 x 10

DB Hammer curls
27.5kg x 3 x 10

First session back after 3 weeks off. Wasn't too bad. Looking forward to getting on the platform this year.