PDA

View Full Version : Power0000 training log



power0000
04-05-2009, 11:15 AM
Gonna start writing what I do here so I can keep track of some of the things I've been doing to stay beat up this last year. Pulled same hammy twice and my groin on the other side and a hip flexor. All in the last year. So prepare to be unimpressed.

power0000
04-05-2009, 06:40 PM
Lil more about me. Have competed in apf aapf uspf. Best total is 2441 at 242 via 1008 squat 705 bench and a 727 pull. I wear a boos suit with metal ace briefs and a double katana shirt and a metal ace suit for the pull. Been powerlifting since 2001.

power0000
04-06-2009, 05:08 PM
Since tonight is squat night and my hammy is bruised up i juust went in and did some grip work and ab work and helped the guys out.

power0000
04-23-2009, 08:27 PM
Back in saddle again. Monday 4-20-09 did 4 sets of box squats to parallel box with 415 hammy felt good Followed up by 3 sets of close stance deep squats with 235 for 10 each. 3 sets of green band leg curls and 3 sets of abs. tuesday 4-21 bench using multi-grip bar against monster mini bands doubled worked up to 405 for a single. Prob put shirt on in next cpl weeks and see where i am at. then floor presses with 135 dbs for 4 sets of 6. then machine bench presses. then band push downs and light dm shoulder presses for reps. Thursday 4-23 conv deads with 3 sets of chains per side. worked up to 585. tried 635 but cudnt lock it. then dropped down to 405 with chains and pulled a set of ten. 2 sets of pullups. then 3 sets of pulldowns and 3 sets of rows. tried shrugs but neck wasnt cooperating tonite. I know this doesnt mean alot to anybody. just a place for me to keep track of where I'm at and what i have dun. any suggestions are welcome.

power0000
04-27-2009, 06:02 PM
decided to try 5-3-1 by wendler since it may be a while before im ready for a meet again. tonite was squat nite. used a box for squats did 350 for a set of 5 then 400 for a set of 5 then 455 for a set of 10. then 5 sets of ten with 245 3 of them with box and 2 sets close stance without box. followed by 5 sets of hanging leg raises for a total of 50 reps.

power0000
04-28-2009, 05:51 PM
bench tonite, reverse grip. 275x5, 315x5, 355x11. then 225 x 5 sets of ten. last two sets were done close grip. then 5 sets od dips with 3 chains over neck. to failure each set. then 3 setsof band pushdowns. and 3 sets of band pull aparts.

power0000
04-30-2009, 08:56 PM
deadlift nite 380x5 440x5 495x10. then 5x10 with 315