Beginning powerlifting training log

[jp_ottawa]

Squat w/ green resistance bands:
135 x 6 warmup no bands
135 x 5 warmup
225 x 4
275 x 4
285 x 3 (PR)

Raw deadlift:
135 x 6 warmup
225 x 5
315 x 3
365 x 5 (PR?)

Hyper extensions:
60 x 15
60 x 15
70 x 15

Calf raises on hack squat machine:
324 until fail
414 until fail
464 until fail

Hanging leg raises:
20 x 3 sets

[jp_ottawa]

Standing BB front press:
95 x 5
135 x 7
140 x 5
145 x 4

BB upright rows:
135 x 4
145 x 4
150 x 3

T-bar rows:
90 x 8
135 x 6
180 x 6
225 x 6
270 x 7

DB lateral raise:
30 x 12 x 2 sets

Machine shrugs:
180 x 8
270 x 8
360 x 8
superset: 450 x 6, 360 x 10, 270 x 10, 180 x 10

Arm wrestle curls:
25 x 5 x 3 sets

[jp_ottawa]

Decline bench press:
135 x 5
225 x 3
275 x 1
315 x 1
295 x 1
225 x 11

JM press:
65 x 8
85 x 8
95 x 9

Incline DB press:
70 x 8
70 x 8
70 x 7

Incline situps:
45 x 12 x 3 sets

New creatine cycle began on Monday March 28th
Also started on some Tribulus today

[jp_ottawa]

Squat:
135 x 5 suit straps down
225 x 3 suit straps down
295 x 1 suit straps down
335 x 1 suit straps down, knee wraps
365 x 1 suit straps up, knee wraps (missing depth)
385 x 1 suit straps up, knee wraps (PR)

Deadlift:
135 + 60 pds chains x 5
225 + 60 pds chains x 3
315 + 60 pds chains x 3
365 + 60 pds chains x 1
405 + 60 pds chains x 1 (PR)

Back extensions:
45 x 12 x 2 sets

[Bodybygamma]

Solid prs

[jp_ottawa]

Bench press:
135 x 5
185 x 2 x 9 sets

Bentover BB rows:
185 x 12
205 x 12
225 x 12

Westling BB curls:
15 pds + bar x 10
15 pds + bar x 10
15 pds + bar x 8

DB lateral raises on incline bench:
17.5 x 10 x 3 sets

[jp_ottawa]

Originally Posted by Bodybygamma

Solid prs

thanks bro.

[jp_ottawa]

Footage is always useful. Made me notice 2 important things that need work:
1) 2nd squat hit parallel, but no more. that wouldn't fly at a meet.
2) DL had bent knees at the top, again that wouldn't fly.
Some work needed, but nice to see some progress nonetheless. The numbers are as follows: 1st squat: 295 pds, 2nd squat: 385 pds, DL: 405 + 60 pds chains, Decline bench: 315 pds.

YouTube - TrainingMarch2011.wmv

YouTube - TrainingMarch2011.wmv

[jp_ottawa]

Seated good mornings:
45 x 10
95 x 10
135 x 10
155 x 10

Speed rack pulls (below knee):
135 x 3
225 x 3
315 x 3 x 8 sets

Forearm BB roll:
45 x 3 sets until fail

Iso-lateral row machine:
90 x 5
180 x 8
270 x 8
320 x 7

BB grappler work:
45 x 10
95 x 8

[jp_ottawa]

Bench press:
135 x 6 warmup
135 + 60 pds chains x 5
185 + 60 pds chains x 3
205 + 60 pds chains x 2
215 + 60 pds chains x 2
225 + 60 pds chains x 1
245 + 60 pds chains x 1 (PR)
135 + 60 pds chains x 10

DB flies:
60 pds x 8 x 3 sets

Standing DB triceps extentions:
27.5 x 8
32.5 x 8
40 x 9

I was getting weird looks for using chains in the gym (not many doing powerlifting here). But all of a sudden everyone is taking an interest. Better that way I guess. Chains are really helping me get out of a plateau. People will just have to put up with the rattle.