Beginning powerlifting training log

[jp_ottawa]

Originally Posted by Bodybygamma

Training is looking good. Nice prs

Thanks bro. although I give credit to the powersuit for those prs SFW

[Traphouse86]

Strong lifting in here bro

[jp_ottawa]

Free squats:
135 x 8 warmup
225 x 4
295 x 4
275 x 6

Stiff leg deadlift with 3'' deficit:
185 x 8
205 x 8
215 x 8

Hip abductor:
110 x 12 x 4 sets

Hanging leg raises:
12 x 2 sets

DB platform calf raises:
60 pds x 3 sets until fail

[jp_ottawa]

Originally Posted by Traphouse86

Strong lifting in here bro

thanks T.

[jp_ottawa]

Bench press:
135 x 6 warmup
205 x 3 (paused with press signal)
225 x 3 (paused with press signal)
245 x 2 (paused with press signal) arghhh spotter touched the bar on last rep
225 x 5 (no pause)
235 x 3 (no pause)

Triceps dips:
body weight x 5
45 pds x 8
70 pds x 5
superset: 80 x 4, 45 x 4, 35 x 4, body weight x 4

DB flies:
50 x 2 x 13

Lateral raises on incline bench (rear delts):
17.5 x 3 x 12

[jp_ottawa]

Rack pulls with green resistance bands: (pin at knee level)
135 x 5
225 x 4
315 x 4
365 x 4
405 x 4
425 x 3

DB shoulder press:
70 x 8
70 x 8
70 x 6

DB rows on incline bench:
90 x 10
90 x 10
100 x 10

Incline DB curls:
30 x 5 x 3

[jp_ottawa]

Dynamic pin press bench:
135 + 30 pds chains x 5
185 + 30 pds chains x 3 x 9 sets

Lying EZ bar triceps extensions:
80 x 9
90 x 7
90 x 6

Pec Deck Flys:
120 x 10
180 x 8
200 x 6

Standing high-pulley crunches:
40 pds x 3 sets until fail

Did 30 min sled pull yesterday - trying to loose a few pds to stay within the 198 weight class

[MMA Max]

WHat weight are you?

[MMA Max]

DUH it say 198
class...What should your lifts be around to do a meet>?

[jp_ottawa]

Originally Posted by MMA Max

DUH it say 198
class...What should your lifts be around to do a meet>?

If I look at the results from the latest local meet in Ontario (Canada), the best squat in my weight class was 165 Kg (363 pds), bench 100 Kg (220 pds), and DL 237 (521.4 pds).

my equipped lifts are now probably somewhere around here: squat 170 Kg (374 pds), bench 115 Kg (260 pds), and DL 190 (420 pds). for a first meet, I want the experience more than the glory...