Beginning powerlifting training log

[jp_ottawa]

Max effort bench:
135 x 6 warmup
135 + red resistance band x 3 (3'' foam press)
135 + red resistance band x 1
135 + red resistance band + 60 pds chains x 1
185 + red resistance band + 60 pds chains x 1
205 + red resistance band + 60 pds chains x 1
220 + red resistance band + 60 pds chains x 1 (missed, not by much)

Tate press:
40 x 10
45 x 10
45 x 10

EZ bar skull crushers:
75 x 10
75 x 10
75 x 8

Triceps pushdown:
half rack x 25 (triceps are fried at this point)

BB bent over rows:
135 x 10
205 x 10
215 x 10
220 x 8

Incline DB rows:
100 x 8
100 x 8
100 x 8

Trap bar curls:
85 x 10
85 x 10

[big_swede]

Bench is looking really strong, good smashing jp.

[jp_ottawa]

Originally Posted by big_swede

Bench is looking really strong, good smashing jp.

thanks. Last set felt near 100% effort, but I have no idea if this is a PR or not...because I have never loaded bands and chains before. yep, I'm a rookie alright.

[Bodybygamma]

Looking good, bands & chains combos (circa max) are tough as hell, good job.

[jp_ottawa]

Max effort lower

Squat, suited, no wraps:
135 x 6 suit down
225 x 3 suit down
315 x 2 suit down
365 x 2 suit up
370 x 2 suit up (rep PR)
Loosing balance a bit, getting used to new shoes, so figured I'd end with an easy drop set:
225 x 8

Deadlift:
225 x 5 suit down
315 x 1 suit down
415 x 1 suit up
460 x 1 suit up
475 x 1 suit up (PR!!)

Reverse hyperextensions:
80 x 15 x 2 sets

[jp_ottawa]

Originally Posted by Bodybygamma

Looking good, bands & chains combos (circa max) are tough as hell, good job.

Thanks bro. So circa max means loading more weight in bands+chains than in plates? It's a nice challenge.

[jp_ottawa]

Dynamic effort
Bench:
135 x 6 warmup
135 + blue resistance band x 3 x 3 sets close grip
145 + blue resistance band x 3 x 3 sets medium grip (pinky on the ring)
155 + blue resistance band x 3 x 3 sets index finger on the ring

Standing BB overhead press:
95 x 15
105 x 12
110 x 8

Lying DB lateral raises:
15 x 15 x 3 sets

Iso-lateral row machine (delts):
180 x 15
230 x 12
250 x 10

High pulley kneeling crunches:
half-rack x 12 x 3 sets

Suspended pushups off of green resistance bands:
body weight x 12 x 3 sets

[Bodybygamma]

Awesome prs, and speedy work

[LtL]

This ^^

Good work.

LtL

[Carl1174]

Nice work in here... some solid numbers mate

Carl.