G
G
Guest
Guest
G
Guest
Guest
My Twisted View of Powerlifting
Friday
8 Nov 13
Auxiliary Day 1
20 minute stretch and warm-up
Bench:
NOTE:1 minute rest between sets.
(touch and go--no bs high school bounce/no chalk, wraps or belt)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 3
(paused/wraps/no belt or chalk/ring finger on bar ring)
225 x 12
Good warm-up on these today.
4 Board Press:
NOTE: 2 minute rest.
(touch and go--no bs high school bounce/no chalk or belt/ yes wrist wraps)
(sink it in deep and push it real good)
(index finger on bar ring--my old competition grip)
275 x 3
2 x 315 x 10
Felt good and strong on these.
Add another sets next time around.
Dumbbell Front Laterals:
NOTE:1 minute rest between sets.
(in the style of pouring water)
15lbs x 10
3 x 40 x 10
Good weight on these for today.
Dumbbell Rock 'n' Rolls:
NOTE:1 minute rest between sets.
Similar to the lying dbell triceps extension but you touch the shoulder, roll shoulder back to head the back up and extend the arm up.
15lb x 10
30 x 25
40 x 25
50 x 20
Was losing form on the 50's at about the 18th rep.
Called it a day on these.
Triceps are totally shot. Especially at the triceps brachii medial head(inner upper elbow)
This is a great exercise to help you with the lockout on your bench!
TapouT abs:
16 minutes
Target Stretch:
20 minute today
Comments:
Solo today.
Still good work on the tris and delts today.
Friday
8 Nov 13
Auxiliary Day 1
20 minute stretch and warm-up
Bench:
NOTE:1 minute rest between sets.
(touch and go--no bs high school bounce/no chalk, wraps or belt)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 3
(paused/wraps/no belt or chalk/ring finger on bar ring)
225 x 12
Good warm-up on these today.
4 Board Press:
NOTE: 2 minute rest.
(touch and go--no bs high school bounce/no chalk or belt/ yes wrist wraps)
(sink it in deep and push it real good)
(index finger on bar ring--my old competition grip)
275 x 3
2 x 315 x 10
Felt good and strong on these.
Add another sets next time around.
Dumbbell Front Laterals:
NOTE:1 minute rest between sets.
(in the style of pouring water)
15lbs x 10
3 x 40 x 10
Good weight on these for today.
Dumbbell Rock 'n' Rolls:
NOTE:1 minute rest between sets.
Similar to the lying dbell triceps extension but you touch the shoulder, roll shoulder back to head the back up and extend the arm up.
15lb x 10
30 x 25
40 x 25
50 x 20
Was losing form on the 50's at about the 18th rep.
Called it a day on these.
Triceps are totally shot. Especially at the triceps brachii medial head(inner upper elbow)
This is a great exercise to help you with the lockout on your bench!
TapouT abs:
16 minutes
Target Stretch:
20 minute today
Comments:
Solo today.
Still good work on the tris and delts today.
G
Guest
Guest
Meal of the day for me today (Saturday 9 Nov 13) is a 3 quart mixing bowl over half full of Lucky Charms and skim milk.
Oh man that was some good stuff right there!
What is that I hear through my pc?
All the bodybuilders mouths dropping open wishing they had a bowl too and saying out loud, "No wonder you powerlifters are fat!"
Well, I'll have you know I'm a powerlifter trapped in a bodybuilder's body. So there, lol.
Oh man that was some good stuff right there!
What is that I hear through my pc?
All the bodybuilders mouths dropping open wishing they had a bowl too and saying out loud, "No wonder you powerlifters are fat!"
Well, I'll have you know I'm a powerlifter trapped in a bodybuilder's body. So there, lol.
G
Guest
Guest
My Twisted View of Powerlifting
Saturday
9 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
Barbell Shrugs:
(3.1.3 tempo all/ /no belt/hooks or straps)
(1 minute rest)
135 x 12
225 x 8
315 x 3
(hook but no belt)
(2 minute rest all)
365 x 3
(hooks and unlatched belt)
405 x 3
455 x 3
(belted latched)
495 x 3
(triple drop)
425 x 5
375 x 10
335 x 20
Not too bad for starting back into heavy shrugs.
Pulldowns to Chest:NOTE:
When I do pulldowns of any sort I squeeze hard at the bottom
and stretch for my shoulder and not my elbows at the top.
(3.3.3 tempo/1.5 minute rest all)
(36" d-bar attch)
100 x 20
(triangle atach)
160 x 25
(36" d-bar attch)
160 x 25
(48" lat bar attach--super wide grip)
160 x 25
Weight was too light for this today but it was supposed to be a light back day.
Spider Curls:
NOTE: Curl up to a 90 degree bend only and squeeze
and no flat plane at bottom of movement.
(2.2.2 tempo/1.5 minute rest/ no belt/ outside grip)
bar x 20
(no count bar weight here on out)
30 x 20
50 x 10
60 x 8
70 x 6
55 x 16
Biceps are nice and tight now.
Dumbbell Hammer Curls:
(2.1.2 tempo/1.5 minute rest)
20 x 20
40 x 8
60 x 6
70 x 6
50 x 20
Forearms are hammered now!
TapouT abs:
16 minutes
Target Stretch:
20 minute of it
Comments:
Solo again.
Good bodybuilding day today lol
even if I did heavy trap work!
Saturday
9 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
Barbell Shrugs:
(3.1.3 tempo all/ /no belt/hooks or straps)
(1 minute rest)
135 x 12
225 x 8
315 x 3
(hook but no belt)
(2 minute rest all)
365 x 3
(hooks and unlatched belt)
405 x 3
455 x 3
(belted latched)
495 x 3
(triple drop)
425 x 5
375 x 10
335 x 20
Not too bad for starting back into heavy shrugs.
Pulldowns to Chest:NOTE:
When I do pulldowns of any sort I squeeze hard at the bottom
and stretch for my shoulder and not my elbows at the top.
(3.3.3 tempo/1.5 minute rest all)
(36" d-bar attch)
100 x 20
(triangle atach)
160 x 25
(36" d-bar attch)
160 x 25
(48" lat bar attach--super wide grip)
160 x 25
Weight was too light for this today but it was supposed to be a light back day.
Spider Curls:
NOTE: Curl up to a 90 degree bend only and squeeze
and no flat plane at bottom of movement.
(2.2.2 tempo/1.5 minute rest/ no belt/ outside grip)
bar x 20
(no count bar weight here on out)
30 x 20
50 x 10
60 x 8
70 x 6
55 x 16
Biceps are nice and tight now.
Dumbbell Hammer Curls:
(2.1.2 tempo/1.5 minute rest)
20 x 20
40 x 8
60 x 6
70 x 6
50 x 20
Forearms are hammered now!
TapouT abs:
16 minutes
Target Stretch:
20 minute of it
Comments:
Solo again.
Good bodybuilding day today lol
even if I did heavy trap work!
G
Guest
Guest
My Twisted View of Powerlifting
My Twisted View of Powerlifting
My Twisted View of Powerlifting
Monday
11 Nov 13
Deadlift Day
20 minute stretch and warm-up
4" Block Pulls:
(1.5 minute rest/no belt, straps, hooks or chalk)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
225 x 5
(sumo stance)
275 x 5
(conventional stance)
315 x 1
(3 minute rest)
(sumo stance)
365 x 1
(conventional stance)
(alternate grip-left palm up/no belt, straps, hooks or chalk)
405 x 1
100% raw today on these.Felt good, good pulls and strength level was up today
but it's still early in the cycle yet for some crazy shit to happen. So I contained for today.
4" Block Pulls Snatch Grip:
(2 minute rest all/no belt or chalk)
(1st set is thumb hook style snatch grip)
315 x 4
NOTE: Hooks on these next 2 sets as my grip was giving way on the last rep above.
(hooks, no belt or chalk)
2 x 315 x 4
Felt good and strong here today also despite my grip giving way.
Dmubbell Bent-over Rows:
(1.5 minute rest/2.2.2 tempo/no belt all)
25lbs x 20
80 x 12
(2nd and 3rd sets hooks-grip giving way)
2 x 80 x 12
I dunno why I even do these or b/b for that matter.
Even though I've been known to throw some weight around on the 2 exercises at times.
I just don't seem to get anything from them not matter which style of form I use.
It's just the point of variety for my back that I do these.
Chins, pulldowns and low rows do it more for me.
TapouT Abs:
16 minutes
Target Stretch:
about 20 minutes
Comments:
Solo.
Still a good training day.
I almost had an all raw deadlift day but it's all good.
The primary exercise was 100% raw and I'm good with that.
My Twisted View of Powerlifting
My Twisted View of Powerlifting
Monday
11 Nov 13
Deadlift Day
20 minute stretch and warm-up
4" Block Pulls:
(1.5 minute rest/no belt, straps, hooks or chalk)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
225 x 5
(sumo stance)
275 x 5
(conventional stance)
315 x 1
(3 minute rest)
(sumo stance)
365 x 1
(conventional stance)
(alternate grip-left palm up/no belt, straps, hooks or chalk)
405 x 1
100% raw today on these.Felt good, good pulls and strength level was up today
but it's still early in the cycle yet for some crazy shit to happen. So I contained for today.
4" Block Pulls Snatch Grip:
(2 minute rest all/no belt or chalk)
(1st set is thumb hook style snatch grip)
315 x 4
NOTE: Hooks on these next 2 sets as my grip was giving way on the last rep above.
(hooks, no belt or chalk)
2 x 315 x 4
Felt good and strong here today also despite my grip giving way.
Dmubbell Bent-over Rows:
(1.5 minute rest/2.2.2 tempo/no belt all)
25lbs x 20
80 x 12
(2nd and 3rd sets hooks-grip giving way)
2 x 80 x 12
I dunno why I even do these or b/b for that matter.
Even though I've been known to throw some weight around on the 2 exercises at times.
I just don't seem to get anything from them not matter which style of form I use.
It's just the point of variety for my back that I do these.
Chins, pulldowns and low rows do it more for me.
TapouT Abs:
16 minutes
Target Stretch:
about 20 minutes
Comments:
Solo.
Still a good training day.
I almost had an all raw deadlift day but it's all good.
The primary exercise was 100% raw and I'm good with that.
G
Guest
Guest
My Twisted View of Powerlifting
My Twisted View of Powerlifting
My Twisted View of Powerlifting
Tuesday
12 Nov 13
Bench Day
20 minute stretch and warm-up
Low-incline Barbell Press:
(1 minute rest/set pins at shoulder level/no wraps or belt)
(ring finger on bar ring all)
2 x bar x 20
135 x 20
185 x 5
225 x 5
(wrist wrap and no belt/2 minute rest)
275 x 5
315 x 5
Solid work on these--nothing fancy.
Close-grip Bench:
(touch and go--no bs high school bounce/ no wraps or belt)
3 x 135 x 25
Good pump on these today.
Standing Rack Press:
(pins set to eye level/ring finger on bar ring/3.1 X tempo)
(1.5 minute rest)
bar x 20
95 x 12
135 x 20
Nice work for what it was.
Low-inc Cable Flyes:
(1 minute rest/3.2.3 tempo)
20 x 20
40 x 12
70 x 8
80 x 8
100 x 6
(triple drop)
70 x 5
50 x 10
30 x 20
Chest and shoulders are shot now
Target Stretch
About 20 minutes today.
Comments:
Solo today.
Overall, it was still a good training day.
My Twisted View of Powerlifting
My Twisted View of Powerlifting
Tuesday
12 Nov 13
Bench Day
20 minute stretch and warm-up
Low-incline Barbell Press:
(1 minute rest/set pins at shoulder level/no wraps or belt)
(ring finger on bar ring all)
2 x bar x 20
135 x 20
185 x 5
225 x 5
(wrist wrap and no belt/2 minute rest)
275 x 5
315 x 5
Solid work on these--nothing fancy.
Close-grip Bench:
(touch and go--no bs high school bounce/ no wraps or belt)
3 x 135 x 25
Good pump on these today.
Standing Rack Press:
(pins set to eye level/ring finger on bar ring/3.1 X tempo)
(1.5 minute rest)
bar x 20
95 x 12
135 x 20
Nice work for what it was.
Low-inc Cable Flyes:
(1 minute rest/3.2.3 tempo)
20 x 20
40 x 12
70 x 8
80 x 8
100 x 6
(triple drop)
70 x 5
50 x 10
30 x 20
Chest and shoulders are shot now
Target Stretch
About 20 minutes today.
Comments:
Solo today.
Overall, it was still a good training day.
J
John Benz
Guest
Impressive as always my friend! You're a true inspiration. Keep up the good work!
G
Guest
Guest
Where have you been my friend? Haven't seen you around in a while.
G
Guest
Guest
My Twisted View of Powerlifting
My Twisted View of Powerlifting
My Twisted View of Powerlifting
Wednesday
13 NOV 13
Week 3 Day 3
Cardio
TapouT XT
Ripped Conditioning 41 minutes
Ultimate Abs 16 minutes
Got my sweat going on today.Love these workouts.
My Twisted View of Powerlifting
My Twisted View of Powerlifting
Wednesday
13 NOV 13
Week 3 Day 3
Cardio
TapouT XT
Ripped Conditioning 41 minutes
Ultimate Abs 16 minutes
Got my sweat going on today.Love these workouts.
G
Guest
Guest
My Twisted View of Powerlifting
Thursday
14 Nov 13
Squat Day
20 minute stretch and warm-up
Squat:
135 x 20
185 x 5
255 x 5
Good warm-up here.
Reverse Band:
(black band)
405 x 5
Nothing here today. Nerve between shoulders blades is still flaring up too much.
Powerpohl Belt Squats:
80 x 20
100 x 20
120 x 20
Still got something outta these today.
Tapout Abs:
16 minutes
Target Stretch:
20 minutes
Comments:
Solo today.
Training sucked today but at least I was here doing it.
Thursday
14 Nov 13
Squat Day
20 minute stretch and warm-up
Squat:
135 x 20
185 x 5
255 x 5
Good warm-up here.
Reverse Band:
(black band)
405 x 5
Nothing here today. Nerve between shoulders blades is still flaring up too much.
Powerpohl Belt Squats:
80 x 20
100 x 20
120 x 20
Still got something outta these today.
Tapout Abs:
16 minutes
Target Stretch:
20 minutes
Comments:
Solo today.
Training sucked today but at least I was here doing it.
G
Guest
Guest
My Twisted View of Powerlifting
Friday
15 Nov 13
Auxiliary Day 1
20 minute stretch and warm-up
Bench:
(no wraps or belt/touch and go--no bs high bounce)
(1 minute rest)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
(wraps and no belt/ring finger on bar ring)
(2 minute rest)
2 x 225 x 12
Very good warm-up for the 4-board.
4-board Bench:
(wraps and no belt/ring finger on bar ring)
(touch and go--no bs high bounce)
(2 minute rest)
275 x 3
2 x 325 x 10
Good for today.
In case you're wondering how I'm doing these alone.
It's called the 2 loose t-shirt syndrome. You get the picture?
Dumbbell Rock 'n' Rolls:
(1 minute rest)
15 x 10
30 x 12
40 x 8
(1.5 minute rest)
60 x 6
70 x 6
(triple drop)
50 x 5
30 x 10
20 x 20
Tris are fried now Hard and tight.
Especially at the elbows.
Seated Calves:
(3.3.3 tempo)
(toes straight and 24" apart)
(1.5 minute rest)
135 x 12
225 x 12
315 x 12
405 x 12
275 x 27
Calves are burning now.
Target Stretch:
20 minutes worth.
Comments:
Solo today.
Had to go out and help dig an 80ft drain line at work today(in the rain) cos a few of the laborers decided to lay out drunk today.
So that pulled me out of the fab shop and 1 other.
My training day was still good none the less.
Friday
15 Nov 13
Auxiliary Day 1
20 minute stretch and warm-up
Bench:
(no wraps or belt/touch and go--no bs high bounce)
(1 minute rest)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
(wraps and no belt/ring finger on bar ring)
(2 minute rest)
2 x 225 x 12
Very good warm-up for the 4-board.
4-board Bench:
(wraps and no belt/ring finger on bar ring)
(touch and go--no bs high bounce)
(2 minute rest)
275 x 3
2 x 325 x 10
Good for today.
In case you're wondering how I'm doing these alone.
It's called the 2 loose t-shirt syndrome. You get the picture?
Dumbbell Rock 'n' Rolls:
(1 minute rest)
15 x 10
30 x 12
40 x 8
(1.5 minute rest)
60 x 6
70 x 6
(triple drop)
50 x 5
30 x 10
20 x 20
Tris are fried now Hard and tight.
Especially at the elbows.
Seated Calves:
(3.3.3 tempo)
(toes straight and 24" apart)
(1.5 minute rest)
135 x 12
225 x 12
315 x 12
405 x 12
275 x 27
Calves are burning now.
Target Stretch:
20 minutes worth.
Comments:
Solo today.
Had to go out and help dig an 80ft drain line at work today(in the rain) cos a few of the laborers decided to lay out drunk today.
So that pulled me out of the fab shop and 1 other.
My training day was still good none the less.
G
Guest
Guest
My Twisted View of Powerlifting
Saturday
16 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
NOTE:
Since I don't have a chest support row this is what I do to substitute for that.
Set my incline utility bench to the desired angle. Space a 45lb plate in the floor of squat rack.
Set pins and pace bar in rack and move some iron.
Incline Shrugs in Rack:
(3.1.3 tempo/pinky on bar ring/no hooks or belt)
(1 minute rest)
2 x bar x 20
95 x 20
135 x 12
(1.5 minute rest)
225 x 6
(hooks and no belt)
315 x 6
(triple drop-no rest but change plates/hooks and no belt)
275 x 5
225 x 10
185 x 20
Good trap work here this evening.
They ache and are tight.and swole.
NOTE:
Pull spuds down and out tho sides of chest. Touch thumbs to chest.
Deep arch at bottom and upright at top. No jungle Jim swings here--control the weight.
Stretch at top from shoulders and not the elbows.
Pulldowns to Chest:
(spud handle attachment/3.1.3 tempo/no hooks or belt)
(1.5 minute rest)
100 x 20
160 x 25
180 x 25
200 x 25
Had to hook it up on the 11th rep of the 200--grip gone.
Lats are done.
Dumbbell Hammer Curls:
(2.1.2 tempo/1.5 rest/thumb to chest nipple)
20 x 20
40 x 10
60 x 8
80 x 6
90 x 6
50 x 23
Good and strong on these today.
Forearms are hard as steel.
Barbell Spider Curls:
(2.1.2 tempo/1.5 minute rest)
(index finger on knurl and smooth on bar)
Olympic bar x 25
(middle finger on knurl and smooth on bar)
Olympic bar x 16
Biceps are done with no help from forearms.
TapouT Abs:
16 minutes
Target Stretch:
20 minutes
Comments:
Overall was still a good training day.
Saturday
16 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
NOTE:
Since I don't have a chest support row this is what I do to substitute for that.
Set my incline utility bench to the desired angle. Space a 45lb plate in the floor of squat rack.
Set pins and pace bar in rack and move some iron.
Incline Shrugs in Rack:
(3.1.3 tempo/pinky on bar ring/no hooks or belt)
(1 minute rest)
2 x bar x 20
95 x 20
135 x 12
(1.5 minute rest)
225 x 6
(hooks and no belt)
315 x 6
(triple drop-no rest but change plates/hooks and no belt)
275 x 5
225 x 10
185 x 20
Good trap work here this evening.
They ache and are tight.and swole.
NOTE:
Pull spuds down and out tho sides of chest. Touch thumbs to chest.
Deep arch at bottom and upright at top. No jungle Jim swings here--control the weight.
Stretch at top from shoulders and not the elbows.
Pulldowns to Chest:
(spud handle attachment/3.1.3 tempo/no hooks or belt)
(1.5 minute rest)
100 x 20
160 x 25
180 x 25
200 x 25
Had to hook it up on the 11th rep of the 200--grip gone.
Lats are done.
Dumbbell Hammer Curls:
(2.1.2 tempo/1.5 rest/thumb to chest nipple)
20 x 20
40 x 10
60 x 8
80 x 6
90 x 6
50 x 23
Good and strong on these today.
Forearms are hard as steel.
Barbell Spider Curls:
(2.1.2 tempo/1.5 minute rest)
(index finger on knurl and smooth on bar)
Olympic bar x 25
(middle finger on knurl and smooth on bar)
Olympic bar x 16
Biceps are done with no help from forearms.
TapouT Abs:
16 minutes
Target Stretch:
20 minutes
Comments:
Overall was still a good training day.
G
Guest
Guest
m
m
My Twisted View of Powerlifting
Monday
18 Nov 13
Deadlift Day
20 minute stretch and warm-up
Deadlift:
(1 minute rest all/no hooks, belt or chalk/double overhand grip)
(sumo stance)
135 x 12
(conventional stance)
135 x 12
(sumo stance)
185 x 5
(conventional stance)
225 x 5
(sumo stance)
275 x 3
(conventional stance)
(1st set double overhand)
315 x 3
(sumo stance)
(alternate grip-left palm up)
315 x 3
(conventional stance here on out)
(alternate grip-right palm up)
315 x 3
(alternate grip-left palm up)
315 x 3
(alternate grip-right palm up)
315 x 3
(alternate grip-left palm up)
315 x 3
Good speed work today. Even if it did feel heavy.
One-arm Deadlift:
(1 minute rest/ no belt,hooks or chalk)
135 x 12 (each hand)
This is all I needed tonight.
Low Row:
(spud handle attachments all)
(Olympic style rowing-start/finish elbows over knees and pull to upright)
(palms down at start/finish and palms to the sides at upright)
(1.5 minute rest/3.1.3 tempo)
75 x 20
90 x 20
120 x 12
135 x 12
150 x 12
165 x 12
180 x 12
Upper back, lats and even my forearms are swollen and tight.
TapouT Abs:
16 minutes
Target Stretch:
20 minutes tonight
Comments:
Had to run 160' of 2" black pipe for air line 20' up in the ceiling to one of the machines at work today.
With 2" T's in every joint that reduced down to 1" x 6" nipples with 1" ball valves.
Still made a decent training day out of it tonight despite some of my co-workers laziness of not getting pipe run on schedule.
It's all good cos I can handle it.
m
My Twisted View of Powerlifting
Monday
18 Nov 13
Deadlift Day
20 minute stretch and warm-up
Deadlift:
(1 minute rest all/no hooks, belt or chalk/double overhand grip)
(sumo stance)
135 x 12
(conventional stance)
135 x 12
(sumo stance)
185 x 5
(conventional stance)
225 x 5
(sumo stance)
275 x 3
(conventional stance)
(1st set double overhand)
315 x 3
(sumo stance)
(alternate grip-left palm up)
315 x 3
(conventional stance here on out)
(alternate grip-right palm up)
315 x 3
(alternate grip-left palm up)
315 x 3
(alternate grip-right palm up)
315 x 3
(alternate grip-left palm up)
315 x 3
Good speed work today. Even if it did feel heavy.
One-arm Deadlift:
(1 minute rest/ no belt,hooks or chalk)
135 x 12 (each hand)
This is all I needed tonight.
Low Row:
(spud handle attachments all)
(Olympic style rowing-start/finish elbows over knees and pull to upright)
(palms down at start/finish and palms to the sides at upright)
(1.5 minute rest/3.1.3 tempo)
75 x 20
90 x 20
120 x 12
135 x 12
150 x 12
165 x 12
180 x 12
Upper back, lats and even my forearms are swollen and tight.
TapouT Abs:
16 minutes
Target Stretch:
20 minutes tonight
Comments:
Had to run 160' of 2" black pipe for air line 20' up in the ceiling to one of the machines at work today.
With 2" T's in every joint that reduced down to 1" x 6" nipples with 1" ball valves.
Still made a decent training day out of it tonight despite some of my co-workers laziness of not getting pipe run on schedule.
It's all good cos I can handle it.
G
Guest
Guest
UPDATE:
Bad gear has had me out from Wednesday the rest of this week but I went in to train Saturday the 23rd.
Bad gear has had me out from Wednesday the rest of this week but I went in to train Saturday the 23rd.
G
Guest
Guest
My Twisted View of Powerlifting
Saturday
23 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
Barbell Shrugs:
(1.5 minute rest and 3.1.3 tempo all)
(no belt or hooks)
135 x 20
225 x 8
315 x 6
(hooks only)
365 x 6
5 x 405 x 6
2 x 235 x 20
Good for what it is today. Not really heavy buy not light either.
Pulldowns:
NOTE:
Pull spuds down and out tho sides of chest. Touch thumbs to chest.
Deep arch at bottom and upright at top. No Tarzan swings here--control the weight.
Stretch at top from shoulders and not the elbows.
(no hooks or belt)
100 x 20
3 x 180 x 25
Good stretch and burn on these.
Reverse Curl Bar Curls:
(1.5 minute rest all/ mid grip all)
(no body swings and tight elbows)
bar x 20
(no count bar weight)
20 x 20
50 x 10
70 x 8
2 x 100 x 6
65 x 22
Good work on forearms and biceps today.
Never knew why dumba sses wanted to swing so much during curls to gain any momentum cos it only makes sh it harder when you lean back.
Lean forward slightly Einstein!
Barbell Curls:
(1.5 rest and 2.1.2 tempo all)
(all 3 grips each set)
(1st set-index finger on bar ring)
65 x 20
(2nd set-pinky finger 1 inch from smooth and knurling)
65 x 20
(3rd set ring finger on smooth and knurling)
65 x 20
Ok, so this finished off my forearms and biceps--good job.
Target Stretch:
about 20 minutes
Comments:
Eh....it was an ok training day, but at least I got to train!
Saturday
23 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
Barbell Shrugs:
(1.5 minute rest and 3.1.3 tempo all)
(no belt or hooks)
135 x 20
225 x 8
315 x 6
(hooks only)
365 x 6
5 x 405 x 6
2 x 235 x 20
Good for what it is today. Not really heavy buy not light either.
Pulldowns:
NOTE:
Pull spuds down and out tho sides of chest. Touch thumbs to chest.
Deep arch at bottom and upright at top. No Tarzan swings here--control the weight.
Stretch at top from shoulders and not the elbows.
(no hooks or belt)
100 x 20
3 x 180 x 25
Good stretch and burn on these.
Reverse Curl Bar Curls:
(1.5 minute rest all/ mid grip all)
(no body swings and tight elbows)
bar x 20
(no count bar weight)
20 x 20
50 x 10
70 x 8
2 x 100 x 6
65 x 22
Good work on forearms and biceps today.
Never knew why dumba sses wanted to swing so much during curls to gain any momentum cos it only makes sh it harder when you lean back.
Lean forward slightly Einstein!
Barbell Curls:
(1.5 rest and 2.1.2 tempo all)
(all 3 grips each set)
(1st set-index finger on bar ring)
65 x 20
(2nd set-pinky finger 1 inch from smooth and knurling)
65 x 20
(3rd set ring finger on smooth and knurling)
65 x 20
Ok, so this finished off my forearms and biceps--good job.
Target Stretch:
about 20 minutes
Comments:
Eh....it was an ok training day, but at least I got to train!
G
Guest
Guest
My Twisted View of Powerlifting
Monday
25 Nov 13
Deadlift Day
20 minute stretch and warm-up
NOTE; Deload Week
4" Block Pulls:
(no belt/wraps or hooks)
(conventional stance and double overhand all)
(2 minute rest all)
2 x 135 x 12
225 x 8
250 x 5
315 x 5
Did 1st rep of 315 double overhand and started to lose grip half way up 2nd rep.
Reset 2nd rep with alternate grip-left palm up.
Deadlift:
(no belt/wraps or hooks)
(conventional stance and double overhand all)
(alternate grip-6 reps left palm up and 6 reps right palm up)
225 x 12
Nice speed and good form on these.
Seated Low Rows:
(3.1.3 tempo/ no belt or hooks/horn attachment-all)
75 x 12
30 sec rest
(triple drop here)
120 x 15
105 x 15
90 x 15
Lats and upper back are feeling some of this.
Kettle Bell Swings:
3 x 25lbs x 12
Nice stretch out on these this evening.
Target Stretch:
About 20 minutes
Comments:
Not a bad deload day.
Monday
25 Nov 13
Deadlift Day
20 minute stretch and warm-up
NOTE; Deload Week
4" Block Pulls:
(no belt/wraps or hooks)
(conventional stance and double overhand all)
(2 minute rest all)
2 x 135 x 12
225 x 8
250 x 5
315 x 5
Did 1st rep of 315 double overhand and started to lose grip half way up 2nd rep.
Reset 2nd rep with alternate grip-left palm up.
Deadlift:
(no belt/wraps or hooks)
(conventional stance and double overhand all)
(alternate grip-6 reps left palm up and 6 reps right palm up)
225 x 12
Nice speed and good form on these.
Seated Low Rows:
(3.1.3 tempo/ no belt or hooks/horn attachment-all)
75 x 12
30 sec rest
(triple drop here)
120 x 15
105 x 15
90 x 15
Lats and upper back are feeling some of this.
Kettle Bell Swings:
3 x 25lbs x 12
Nice stretch out on these this evening.
Target Stretch:
About 20 minutes
Comments:
Not a bad deload day.
G
Guest
Guest
My Twisted View of Powerlifting
Tuesday
26 Nov 13
Bench Day
20 minute stretch and warm-up
NOTE; Deload Week
Bench:
(1.5 minute rest/2.2.X tempo/no wraps belt or chalk-ALL)
2 x bar x 20
(close-grip)
2 x 135 x 20
(pinky on bar ring)
165 x 5
(middle finger on bar ring)
185 x 5
(competition grip[index finger on bar ring])
235 x 5
Good form and control...smooth and easy.
Close-grip Bench:
NOTE: Pull bar down to chest like the lat pulldown. Then Xpolde up!
(1 minute rest/3.1.X tempo/no wraps belt or chalk-ALL)
10 x 135 x 10
Nice form and punp here.
Got some in my upper pecs and front laterals too.
Dumbbell Triceps Extension:
(one arm-cross chest)
(1 minute rest all)
4 x 20lb x 25
4 sets was enough for today. Tris are tight and burn.
TapouT Abs;
16 minutes
Target Stretch:
20 minutes
Comments:
Not a bad cardio training this evening.
Tuesday
26 Nov 13
Bench Day
20 minute stretch and warm-up
NOTE; Deload Week
Bench:
(1.5 minute rest/2.2.X tempo/no wraps belt or chalk-ALL)
2 x bar x 20
(close-grip)
2 x 135 x 20
(pinky on bar ring)
165 x 5
(middle finger on bar ring)
185 x 5
(competition grip[index finger on bar ring])
235 x 5
Good form and control...smooth and easy.
Close-grip Bench:
NOTE: Pull bar down to chest like the lat pulldown. Then Xpolde up!
(1 minute rest/3.1.X tempo/no wraps belt or chalk-ALL)
10 x 135 x 10
Nice form and punp here.
Got some in my upper pecs and front laterals too.
Dumbbell Triceps Extension:
(one arm-cross chest)
(1 minute rest all)
4 x 20lb x 25
4 sets was enough for today. Tris are tight and burn.
TapouT Abs;
16 minutes
Target Stretch:
20 minutes
Comments:
Not a bad cardio training this evening.
G
Guest
Guest
My Twisted View of Powerlifting
Wednesday
27 Nov 13
Cardio Day
10 minutes stretch and warm-up
10 minutes on the gazelle:
Full stride (slow 4 minutes)
Full stride (fast 1 minute)
Full stride (slow 1 minute)
Full stride (fast 1 minute)
Full stride (slow 1 minute)
Full stride (fast 1 minute)
Full stride (slow 1 minute)
20 minutes on the heavy bag head and body shot combos.
Some front and side kick but not many.
Jump rope about 5 minutes.
10 minutes to stretch and cool down.
Comments:
Changing up my cardio day cos I wanted to get some old school back in the mix.
Wednesday
27 Nov 13
Cardio Day
10 minutes stretch and warm-up
10 minutes on the gazelle:
Full stride (slow 4 minutes)
Full stride (fast 1 minute)
Full stride (slow 1 minute)
Full stride (fast 1 minute)
Full stride (slow 1 minute)
Full stride (fast 1 minute)
Full stride (slow 1 minute)
20 minutes on the heavy bag head and body shot combos.
Some front and side kick but not many.
Jump rope about 5 minutes.
10 minutes to stretch and cool down.
Comments:
Changing up my cardio day cos I wanted to get some old school back in the mix.
G
Guest
Guest
My Twisted View of Powerlifting
Thursday
28 Nov 13
Squat Day
20 minute stretch and warm-up
NOTE: Deload Week
Squat:
(no knee or wrist wraps and no belt)
(1.5 minute rest all)
135 x 20
185 x 8
205 x 5
250 x 5
315 x 5
Good squat deload for this week.
Powerpohl Belt Squats:
(45 sec rest all)
80 x 20
10 x 130 x 10
Nice cardio and pump this evening.
Seated back raises:
blue band x 30
Nice stretch for my lower back.
Target Stretch:
20 minutes today
Comments:
Not bad for a deload day.
Thursday
28 Nov 13
Squat Day
20 minute stretch and warm-up
NOTE: Deload Week
Squat:
(no knee or wrist wraps and no belt)
(1.5 minute rest all)
135 x 20
185 x 8
205 x 5
250 x 5
315 x 5
Good squat deload for this week.
Powerpohl Belt Squats:
(45 sec rest all)
80 x 20
10 x 130 x 10
Nice cardio and pump this evening.
Seated back raises:
blue band x 30
Nice stretch for my lower back.
Target Stretch:
20 minutes today
Comments:
Not bad for a deload day.
G
Guest
Guest
My Twisted View of Powerlifting
Friday
29 Nov 13
Auxiliary Day 1
20 minute stretch and warm-up
NOTE: De-load Week
3 Board Bench:
(no wraps or belt on all sets)
(1.5 minute rest all)
(close-grip)
2 x 135 x 20
(pinky on bar ring)
185 x 5
(ring finger on bar ring)
5 x 225 x 15
Good sets for today.
45 Degree Incline Skullcrusher:
(2.1.2 tempo/no wraps or belt/suicide grip and mid grip all)
bar x 20
(1.5 minute rest all/no count bar weight)
50 x 12
80 x 15
90 x 15
100 x 15
105 x 12
(wraps here)
110 x 15
Tris are feeling it now.
Pushdowns:
(2.1.2 tempo/suicide grip all/d-bar attachment)
(1.5 minute rest all)
70 x 12
110 x 15
140 x 15
160 x 15
180 x 12
200 x 12
Oh, my tris are done but on to kill 'em with some push-ups.
Push-ups:
Note: Doing the diamond push-up military style.
(using the prefect push-up handles/no lockouts)
myself x 13
Started my 14th rep and couldn't move up more than prolly 2 inches.
Seated Calves:
(2 foot spread-toes straight)
135 x 12
(2 foot spread-toes in)
225 x 20
(2 foot spread-toes out)
225 x 20
(2 foot spread-toes in)
225 x 20
(2 foot spread-toes out)
225 x 20
Good stretch and some burn.
Tapout Abs:
16 minutes
Target Stretch:
about 20 minutes
Comments:
Very good cardio day--especially for my tris!
Friday
29 Nov 13
Auxiliary Day 1
20 minute stretch and warm-up
NOTE: De-load Week
3 Board Bench:
(no wraps or belt on all sets)
(1.5 minute rest all)
(close-grip)
2 x 135 x 20
(pinky on bar ring)
185 x 5
(ring finger on bar ring)
5 x 225 x 15
Good sets for today.
45 Degree Incline Skullcrusher:
(2.1.2 tempo/no wraps or belt/suicide grip and mid grip all)
bar x 20
(1.5 minute rest all/no count bar weight)
50 x 12
80 x 15
90 x 15
100 x 15
105 x 12
(wraps here)
110 x 15
Tris are feeling it now.
Pushdowns:
(2.1.2 tempo/suicide grip all/d-bar attachment)
(1.5 minute rest all)
70 x 12
110 x 15
140 x 15
160 x 15
180 x 12
200 x 12
Oh, my tris are done but on to kill 'em with some push-ups.
Push-ups:
Note: Doing the diamond push-up military style.
(using the prefect push-up handles/no lockouts)
myself x 13
Started my 14th rep and couldn't move up more than prolly 2 inches.
Seated Calves:
(2 foot spread-toes straight)
135 x 12
(2 foot spread-toes in)
225 x 20
(2 foot spread-toes out)
225 x 20
(2 foot spread-toes in)
225 x 20
(2 foot spread-toes out)
225 x 20
Good stretch and some burn.
Tapout Abs:
16 minutes
Target Stretch:
about 20 minutes
Comments:
Very good cardio day--especially for my tris!
G
Guest
Guest
My Twisted View of Powerlifting
Saturday
30 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
NOTE: De-load Week
Standing Dumbbell Shrugs:
(3.1.3 tempo/no belt or wraps)
40 x 12
60 x 12
5 x 70 x 20
Hooks on 3rd set of 70's. Good tightness and some pump in traps.
Barbells rows:
(3.1.3 tempo/ no belt or hooks/underhand grip)
135 x 12
185 x 5
225 x 5
5 x 275 x 15
Hooks into the 3rd set as grip was trying to fail me.
Reverse Curl:
(2.1.2 tempo/mid grip)
bar x 20
30 x 20
5 x 60 x 20
Good on these for today.
Dumbbell Spider Curls:
20lbs x 27
Feeling it now.
Target Stretch:
20 minutes
Comments:
Good for today.
Saturday
30 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
NOTE: De-load Week
Standing Dumbbell Shrugs:
(3.1.3 tempo/no belt or wraps)
40 x 12
60 x 12
5 x 70 x 20
Hooks on 3rd set of 70's. Good tightness and some pump in traps.
Barbells rows:
(3.1.3 tempo/ no belt or hooks/underhand grip)
135 x 12
185 x 5
225 x 5
5 x 275 x 15
Hooks into the 3rd set as grip was trying to fail me.
Reverse Curl:
(2.1.2 tempo/mid grip)
bar x 20
30 x 20
5 x 60 x 20
Good on these for today.
Dumbbell Spider Curls:
20lbs x 27
Feeling it now.
Target Stretch:
20 minutes
Comments:
Good for today.
G
Guest
Guest
My Twisted View of Powerlifting
Monday
2 Dec 13
Deadlift Day
20 minute stretch and warm-up
4" Block Pulls:
(double overhand/no belt or hooks)
(1.5 rest all)
(sumo stance)
135 x 12
(conventional stance)
135 x 12
(sumo stance)
185 x 5
(conventional stance)
225 x 5
(sumo stance)
275 x 2
(conventional stance)
315 x 2
(sumo stance)
(alternate grip- left palm up)
365 x 2
(conventional stance)
(alternate grip- right palm up)
405 x 1
(sumo stance)
(alternate grip- right palm up)
425 x 1
(conventional stance/belted)
(alternate grip- left palm up)
455 x 1
Note: This 315 pull is 1 total set and no rest. Just reset and changed stance and kept rollin'!
(sumo stance)
(alternate grip- right palm up)
315 x 6
(conventional stance)
(alternate grip- left palm up)
315 x 6
Good block pulls this evening.
Standing Leg Curls:
(2.1.3 tempo)
60 x 12
100 x 12
105 x 12
110 x 12
Good on these.
Tapout Abs:
16 minutes
Target Stretch:
20 minutes
Comments:
Pretty good training day.
Monday
2 Dec 13
Deadlift Day
20 minute stretch and warm-up
4" Block Pulls:
(double overhand/no belt or hooks)
(1.5 rest all)
(sumo stance)
135 x 12
(conventional stance)
135 x 12
(sumo stance)
185 x 5
(conventional stance)
225 x 5
(sumo stance)
275 x 2
(conventional stance)
315 x 2
(sumo stance)
(alternate grip- left palm up)
365 x 2
(conventional stance)
(alternate grip- right palm up)
405 x 1
(sumo stance)
(alternate grip- right palm up)
425 x 1
(conventional stance/belted)
(alternate grip- left palm up)
455 x 1
Note: This 315 pull is 1 total set and no rest. Just reset and changed stance and kept rollin'!
(sumo stance)
(alternate grip- right palm up)
315 x 6
(conventional stance)
(alternate grip- left palm up)
315 x 6
Good block pulls this evening.
Standing Leg Curls:
(2.1.3 tempo)
60 x 12
100 x 12
105 x 12
110 x 12
Good on these.
Tapout Abs:
16 minutes
Target Stretch:
20 minutes
Comments:
Pretty good training day.
G
Guest
Guest
My Twisted View of Powerlifting
Tuesday
3 Dec 13
Bench Day
20 minute stretch and warm-up
Floor Press:
(no wraps or belt)
(1 minute rest)
(close-grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
(2 minute rest)
(ring finger on bar ring)
225 x 5
(3 minute rest)
275 x 5
315 x 5
Felt good to do 315 again with no wraps.
Tris are still down from Friday's auxiliary day so I stopped at 315.
Close-grip Bench:
(no belt or wraps)
1 x 275 x 12
Tris are still not ready.
Chain Suspended Push-ups:
(no lockouts)
myself x 11
Leaving it alone and going to shoulder press.
Klokov Press:
(no belt, wraps or lockouts)
(1 minute rest)
bar x 20
80 x 8
(wrist wraps)
(1.5 minute rest)
100 x 5
125 x 6
80 x 20
Shoulders are feeling it now.
Target Stretch:
20 minutes
Comments:
Tris are still down from last Friday's training day.
Still a decent day though.
Tuesday
3 Dec 13
Bench Day
20 minute stretch and warm-up
Floor Press:
(no wraps or belt)
(1 minute rest)
(close-grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
(2 minute rest)
(ring finger on bar ring)
225 x 5
(3 minute rest)
275 x 5
315 x 5
Felt good to do 315 again with no wraps.
Tris are still down from Friday's auxiliary day so I stopped at 315.
Close-grip Bench:
(no belt or wraps)
1 x 275 x 12
Tris are still not ready.
Chain Suspended Push-ups:
(no lockouts)
myself x 11
Leaving it alone and going to shoulder press.
Klokov Press:
(no belt, wraps or lockouts)
(1 minute rest)
bar x 20
80 x 8
(wrist wraps)
(1.5 minute rest)
100 x 5
125 x 6
80 x 20
Shoulders are feeling it now.
Target Stretch:
20 minutes
Comments:
Tris are still down from last Friday's training day.
Still a decent day though.
G
Guest
Guest
My Twisted View of Powerlifting
Wednesday
4 Dec 13
Cardio
TapouT XT
Mauy Thai
Just over 40 minutes long
This is still one of my favorites from the TapouT XT program!
Wednesday
4 Dec 13
Cardio
TapouT XT
Mauy Thai
Just over 40 minutes long
This is still one of my favorites from the TapouT XT program!
G
Guest
Guest
My Twisted View of Powerlifting
Thursday
5 Dec 13
Squat Day
20 Minute Stretch and Warm-up
Squat:
(no wraps or belt)
135 x 20
185 x 5
225 x 5
That's it for this evening as my knee was aching really bad for some freakin' reason or another.
Target Stretch
about 5 minutes
Comments:
Nothing follows
Thursday
5 Dec 13
Squat Day
20 Minute Stretch and Warm-up
Squat:
(no wraps or belt)
135 x 20
185 x 5
225 x 5
That's it for this evening as my knee was aching really bad for some freakin' reason or another.
Target Stretch
about 5 minutes
Comments:
Nothing follows
G
Guest
Guest
My Twisted View of Powerlifting
Saturday
7 Dec 13
Auxiliary Day 2
Incline Barbell Shrugs:
(in rack/index finger on bar ring/no hooks or belt)
(3.1.3 tempo/1 minute rest all)
bar x 20
95 x 20
135 x 12
225 x 8
(1.5 minute rest)
315 x 6
(hooks here)
365 x 4
405 x 4
455 x 4
(triple drop)
425 x 5
375 x 10
325 x 20
Damn it man! Traps are hurting now, oh ya!!!!!
Stallone Pulldowns:
(alternate to chest and behind neck in same set/ 48" lat bar/ super wide grip)
(no Tarzan swings here--stay in control and set up each rep)
(squeeze hard at bottom and stretch from shoulders at top)
(no belt or hooks all)
(3.1.3 tempo/1.5 minute rest all)
100 X 20
120 X 25
140 X 25
160 X 25
180 X 25
200 X 25
150 X 77
That's it for today as my grip was failing and I really didn't wanna hook it up today.
Lats are done btw!
Reverse Curl Bar Curls:
(2.1.2 tempo/ no wraps/1 minute rest all)
bar x 20
20 x 20
50 x 10
70 x 12
Just this much for today.
Barbell Drag Curls:
(4.1.4 tempo/1 minute rest all)
(pinky at center smooth and knurling)
bar x 20
(index finger on bar ring)
bar x 20
Biceps are done and that's all I needed for today.
Target Stretch:
20 minutes
Comments:
Overall was a good training day.
Been digging on some old school music while I train lately as well as some new stuff but I can get it done with the old stuff too.
Last few days I've payed on some 80's rock especially DEF LEPPARD.
Saturday
7 Dec 13
Auxiliary Day 2
Incline Barbell Shrugs:
(in rack/index finger on bar ring/no hooks or belt)
(3.1.3 tempo/1 minute rest all)
bar x 20
95 x 20
135 x 12
225 x 8
(1.5 minute rest)
315 x 6
(hooks here)
365 x 4
405 x 4
455 x 4
(triple drop)
425 x 5
375 x 10
325 x 20
Damn it man! Traps are hurting now, oh ya!!!!!
Stallone Pulldowns:
(alternate to chest and behind neck in same set/ 48" lat bar/ super wide grip)
(no Tarzan swings here--stay in control and set up each rep)
(squeeze hard at bottom and stretch from shoulders at top)
(no belt or hooks all)
(3.1.3 tempo/1.5 minute rest all)
100 X 20
120 X 25
140 X 25
160 X 25
180 X 25
200 X 25
150 X 77
That's it for today as my grip was failing and I really didn't wanna hook it up today.
Lats are done btw!
Reverse Curl Bar Curls:
(2.1.2 tempo/ no wraps/1 minute rest all)
bar x 20
20 x 20
50 x 10
70 x 12
Just this much for today.
Barbell Drag Curls:
(4.1.4 tempo/1 minute rest all)
(pinky at center smooth and knurling)
bar x 20
(index finger on bar ring)
bar x 20
Biceps are done and that's all I needed for today.
Target Stretch:
20 minutes
Comments:
Overall was a good training day.
Been digging on some old school music while I train lately as well as some new stuff but I can get it done with the old stuff too.
Last few days I've payed on some 80's rock especially DEF LEPPARD.
G
Guest
Guest
My Twisted View of Powerlifting
Monday
9 Dec 13
Deadlift Day
20 minute stretch and warm-up
2" Deficit Deadlifts:
(no belt or hooks all sets)
1.5 minute rest double overhand grip)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
185 x 8
(sumo stance)
225 x 5
(conventional stance)
275 x 3
(3 minute rest)
(sumo stance)
315 x 2
(conventional stance/alternate grip-left palm up)
365 x 1
(sumo stance/alternate grip-right palm up)
365 x 1
Good work for my back and hams this evening.
4" Deficit Deadlift:
(no hooks or belt all)
(2 minute rest)
(conventional stance)
225 x 12
(sumo stance)
225 x 12
Haha; Oh Ya!
My lower back is pissed now!
Focused on speed and form on these.
Low Rows:
Note: Palms down at beginning and finish and palms to sides of ribs at mid-point.
Release stretch from shoulders at finish and not the elbows.
(Olympic rowing style/spud grips/no belt/2.2.3 tempo/1 minute rest all)
75 x 12
2 x 105 x 25
Hit my lats and upper back muscles good.
Focus on form here--not how fast I can do them.
TapouT abs:
16 minutes
Target Stretch:
20 minutes
Comments:
Overall was a good training day.
Monday
9 Dec 13
Deadlift Day
20 minute stretch and warm-up
2" Deficit Deadlifts:
(no belt or hooks all sets)
1.5 minute rest double overhand grip)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
185 x 8
(sumo stance)
225 x 5
(conventional stance)
275 x 3
(3 minute rest)
(sumo stance)
315 x 2
(conventional stance/alternate grip-left palm up)
365 x 1
(sumo stance/alternate grip-right palm up)
365 x 1
Good work for my back and hams this evening.
4" Deficit Deadlift:
(no hooks or belt all)
(2 minute rest)
(conventional stance)
225 x 12
(sumo stance)
225 x 12
Haha; Oh Ya!
My lower back is pissed now!
Focused on speed and form on these.
Low Rows:
Note: Palms down at beginning and finish and palms to sides of ribs at mid-point.
Release stretch from shoulders at finish and not the elbows.
(Olympic rowing style/spud grips/no belt/2.2.3 tempo/1 minute rest all)
75 x 12
2 x 105 x 25
Hit my lats and upper back muscles good.
Focus on form here--not how fast I can do them.
TapouT abs:
16 minutes
Target Stretch:
20 minutes
Comments:
Overall was a good training day.
G
Guest
Guest
My Twisted View of Powerlifting
Tuesday
10 Dec 13
Bench Day
20 minute stretch and warm-up
Floor Press:
(no belt or wraps)
(1 minute rest)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
225 x 2
(mid finger on bar ring)
275 x 1
(index on bar ring[competition grip])
315 x 1
It ain't happening. Not strength at all for some damn reason.
Tate Press:
(flat bench/no wraps or belt)
(2.0.2 tempo)
20lbs x 12
30lbs x 25
Nothing here either this evening.
Target Stretch:
about 5 minutes
Comments:
No strength and no motivation!
At least I came in and trained.
Tuesday
10 Dec 13
Bench Day
20 minute stretch and warm-up
Floor Press:
(no belt or wraps)
(1 minute rest)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
225 x 2
(mid finger on bar ring)
275 x 1
(index on bar ring[competition grip])
315 x 1
It ain't happening. Not strength at all for some damn reason.
Tate Press:
(flat bench/no wraps or belt)
(2.0.2 tempo)
20lbs x 12
30lbs x 25
Nothing here either this evening.
Target Stretch:
about 5 minutes
Comments:
No strength and no motivation!
At least I came in and trained.
G
Guest
Guest
My Twisted View of Powerlifting
Wednesday
11 Dec 13
Cardio
Ripped Conditioning: 42 minutes
Ultimate Abs: 16 minuntes
Comments:
Good cardio for today!!!
Wednesday
11 Dec 13
Cardio
Ripped Conditioning: 42 minutes
Ultimate Abs: 16 minuntes
Comments:
Good cardio for today!!!
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