Beginning powerlifting training log

[jp_ottawa]

Tried the campus gym for the first time today. Nothing exceptional about it, except it`s a 30 sec walk from my office.

Max Effort Low Box Squat (16''):
135 x 6
225 + green bands x 3
275 + green bands x 3
295 + green bands x 2
305 + green bands x 1 (PR)

Dynamic DL:
315 x 3 x 4 sets

Hyper-extensions:
half-rack x 15 x 2 sets
whole rack x 15 x 1 set

[BendtheBar]

Those are some strong dynamic deads.

Congrats on the PR.

[jp_ottawa]

Originally Posted by BendtheBar

Those are some strong dynamic deads.

Congrats on the PR.

Thanks bro. Those deads felt like butter, so hoping to go heavy on the next max effort. Stay tuned.

[jp_ottawa]

Trying another new gym for the first time today. I know, seems ridiculous to go through 3 gyms in one week, but I was really looking for a sturdy powerlifting rack to do some reverse band work. Looks like I found it.

Dynamic bench:
135 x 6
225 + green reverse bands x 5
315 + green reverse bands x 3 x 3 sets
325 + green reverse bands x 3 x 3 sets
330 + green reverse bands x 3 x 3 sets
Seems heavy for a dynamic bench day, but I hung the bands way high, so there`s lots of tension and the weight was moving fast. My guess (I could be wrong) is they take off about 150 pds at the bottom of the lift.

Barbell rows:
135 x 8
225 x 5
275 x 7
280 x 4 (PR)
225 x 15

Tate DB press:
40 x 10
45 x 10
50 x 8 (PR)

Incline bench reverse DB flyes:
20 x 8 x 3 sets

[jp_ottawa]

Back to my old gym, nice to see some old workout pals. All in all a good workout for a Sunday. I'm paranoid about making sure to lock out every set of every DL, so I'm adjusting my workout accordingly.

Suited deadlift:
135 x 6
225 x 3
315 x 2
385 x 1
430 x 1
455 x 1 (locked and paused for 2 sec at the top) (PR by 25 pds)
495 x 1 (failed, but at least it budged about 6'')

Arnold press:
45 x 10
45 x 10
45 x 9

Concentration curls:
50 x 8
50 x 6

Superset:
DB one-arm lateral raise 25 x 10 x 2 sets
Trap bar curls 75 x 8 x 2 sets

[big_swede]

Congrats on the DL PR, those are the best!

[jp_ottawa]

Originally Posted by big_swede

Congrats on the DL PR, those are the best!

thanks bro. yeah, DL singles will make anyone feel mighty

[jp_ottawa]

Playing around with different grips on the bench. The PRs were done with a slightly narrower grip than I`m used to. Got some nice results, but triceps are toast.

Max effort bench press:
135 x 6
225 x 3
280 x 1
290 x 1 (PR)
225 x 6 (PR)

Incline DB press:
65 x 12 (PR)
65 x 10
65 x 9

Triceps pushdown:
60 x 8
70 x 8
80 x 8 (PR)

Incline situps with 45 pds plate:
3 sets until fail

Forearm BB curls:
70 x 3 sets until fail

[big_swede]

Great bench pr's JP! strong

[jp_ottawa]

Originally Posted by big_swede

Great bench pr's JP! strong

Thanks Swede. I'm glad the bench is moving up. at that rate I should be benching 2,200 pds by the year 2015.