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powerm64
10-25-2009, 06:22 PM
I thought I would start a traing log on this site in case I do the online competition next month. I have signed up to do it but not sure about my squats at this time. I'm 45 years old and weigh around 205-210 most of the time. I have been powerlifting for almost 20 years.

Monday 10-19-2009, Bench Press, no spotter

135 x 10 x 2
225 x 3 x 2 all paused
275 x 3 all paused
315 x 1 paused
330 x 1 paused
335 x 1 paused
315 x 3 all paused
275 x 8 all paused

Monday 10-19-2009, Smith machine squats

135 x 10 x 2
225 x 8
315 x 8
365 x 8 with belt
405 x 6 with belt

Ok, you are wondering why I am squatting in a smith machine, right? The squat rack at the gym is to narrow to get my standard hand grip on the rings and it kills my shoulder. My right shoulder has a 4mm tear on my rotator cuff and a bad AC joint. I hope I can overcome this for the competition next month.

powerm64
10-25-2009, 06:34 PM
Thursday 10-22-2009

Close grip speed bench, no spotter

135 x 10 x 2
225 x 3 x 8

Incline bench press, no spotter, this is only the second time I have done free weight inclines in about eight years because of shoulder problems in the past with my left shoulder. I now have problems with my right shoulder but have overcome the pain and stiffness for now.

135 x 10 x 2
185 x 10
225 x 10
250 x 5

Rack pulls, plates about 5" from floor, I usually pull sumo because of a hernia and two ruptured disk in my lower back. This is only the second time I have done any kind of pulling in six weeks.

225 x 5 x 2
315 x 5
365 x 5 with belt
405 x 5 with belt
430 x 5 with belt
460 x 3 with belt

All reps were dead stopped on the pins.

powerm64
10-25-2009, 06:42 PM
Sunday 10-25-2009

Bench press, with spotter. Lifted with my son today getting ready for my first ever RAW bench only meet. The meet is with the USAPL. I wanted to make sure I had a spotter since I started testing my strength with pauses for the meet.

135 x 10 x 2 All reps on all sets were done with a pause
225 x 3 x 2
275 x 3
315 x 1 wrist wraps
335 x 1 wrist wraps
345 x 1 wrist wraps
315 x 3 wrist wraps
275 x 10

Hopefully I can get my bench up some more before the meet which is on 11-14-2009. I want to bench 355 to 365 in the meet.

powerm64
10-26-2009, 04:11 PM
Monday 10-26-2009

RAW Squats in squat rack, right shoulder felt good even with the ultra close hand grip. First regular squats in a squat rack in over a year.

135 x 10 x 2
225 x 10
315 x 5
365 x 3 with belt
405 x 1 with belt & loose knee wraps
430 x 1 with belt & loose knee wraps
455 x 1 with belt & loose knee wraps
365 x 5 with belt
315 x 5 with belt

All sets and reps felt strong and to at least parallel. It does seem that the Smith squats have helped me retain some of my squatting strength over the last year or so, but still not where I was when the new squat rack was purchased about a year or so ago.

endymion88
10-26-2009, 09:14 PM
hmm you look like competition for this competition! good numbers!

powerm64
10-27-2009, 04:15 AM
hmm you look like competition for this competition! good numbers!

Nice numbers yourself, good luck.

Off Road
10-27-2009, 07:12 AM
Some strong raw lifting :thumbup:

Guido
10-27-2009, 10:15 AM
hmm you look like competition for this competition! good numbers!Indeed. One to watch out for!

Coke
10-27-2009, 11:31 AM
Indeed. One to watch out for!

No doubt, lol.

powerm64
10-27-2009, 02:55 PM
I will give it my best. Thanks for the nice comments.

powerm64
10-29-2009, 05:53 PM
Thursday 10-29-2009, bodyweight 207 pounds

Close grip speed bench, no spotter

135 x 10 x 2
225 x 3 x 8

Incline bench press, no spotter

135 x 10 x 2
185 x 10
225 x 10
250 x 7 going to try to do 10 reps next week
275 x 1 strong easy rep

Sumo Deadlift, all deadlifts were dead stops with the exception of the last set of 10

225 x 5 x 2 no belt
315 x 3 no belt
365 x 3 no belt
405 x 3 belt
455 x 1 belt
405 x 10 belt, touch & go

I usually pull sumo style, but sometimes throw in some rack pulls for the lower back. Tonight was the first time pulling sumo in about six weeks. I have not done a full meet in over 7 years so hopefully my deadlift will come up by the end of November. Hopefully I can total between 1250 and 1350 or more for this competition.

Coke
10-30-2009, 08:29 AM
Damn good numbers throughout man.

powerm64
10-30-2009, 02:03 PM
Damn good numbers throughout man.

Thanks CoCoa, can't wait to see what happens with my total.

powerm64
11-01-2009, 05:31 PM
Sunday 11-1-2009, Bodyweight 207 pounds

Bench press, with spotter. Lifted with my son again today getting ready for my first ever RAW bench only meet with the USAPL. We went and worked out at a different YMCA today in his hometown so things were a little different for me. Strength was good but I had NO drive today.

135 x 10 x 2 All reps on all sets were done with a pause with the exception of the last two sets.
225 x 3 x 2
275 x 3
325 x 1 wrist wraps
340 x 1 wrist wraps
345 x 1 wrist wraps
315 x 6 wrist wraps, touch & go
275 x 14, touch & go

This was my last day to bench with heavier weights before the meet. I will do my opener next Monday with no spotter then take the remainder of the week off to rest for the meet.

powerm64
11-02-2009, 06:06 PM
Monday 11-02-2009, Bodyweight 208 pounds

RAW Squats in squat rack. Second time doing regular squats in a squat rack in over a year.

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 with belt
405 x 1 with belt & New Inzer True Black knee wraps
440 x 1 with belt & New Inzer True Black knee wraps
470 x 1 with belt & New Inzer True Black knee wraps, Raw PR.
365 x 5 with belt
315 x 5 with belt

Weights felt Ok today, but my drive was low again today. I guess I need to start taking my USP Labs, Jack3d again. I quit taking it because it did not seen to do anything for me after taking it for over a month. I had a guy at the gym video the 470 squat to check on my depth, it looks to be right at parallel. As soon as I figure out how to download it to this site I will post it.

Off Road
11-02-2009, 07:51 PM
Nice back-to-back sessions.

Coke
11-03-2009, 10:49 AM
Nice back-to-back sessions.

No doubt, doing great dude.

endymion88
11-03-2009, 01:06 PM
your benching is gonna destroy me sooo bad lol

powerm64
11-03-2009, 02:24 PM
your benching is gonna destroy me sooo bad lol

What total are you shooting for? Your squat and deadlift are both awsome.

powerm64
11-03-2009, 04:20 PM
This is a warmup for the online powerlifting contest. Please critique my squat and let me know what you think. I plan on going much higher for my final lifts towards the end of the month.

http://www.youtube.com/user/powerm64#p/a/u/0/7m7GSgfRoP0

powerm64
11-05-2009, 05:43 PM
Thursday 11-05-2009, Bodyweight 210 pounds

Close grip speed bench, no spotter

135 x 10 x 2
225 x 3 x 8

Incline bench press

135 x 10 x 2
185 x 10
225 x 10 spotter
250 x 8 one more than last week, with spotter
275 x 2 up one rep from last week, with spotter

Sumo Deadlift, all deadlifts were dead stops

225 x 5 x 2 no belt
315 x 5 no belt
365 x 3 no belt
405 x 1 belt
455 x 1 belt

No drive again today

powerm64
11-13-2009, 02:28 PM
Monday 11-9-2009, Bodyweight 207 pounds

Bench press, No spotter. This is my last time benching before my first ever RAW bench only meet with the USAPL to be held on 11-14-2009. I done my warm-up then done my meet opener. Strength was good but I had NO drive again today, easy opener.

135 x 10 x 2 All reps on all sets were done with a pause.
225 x 3 x 2
275 x 3
325 x 1 meet opener with wrist wraps

RAW Squats in squat rack. No spotter.

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 with belt
405 x 1 with belt & knee wraps

Taking the remainder of the week off to rest for the meet.

Off Road
11-13-2009, 03:10 PM
Good luck at the meet.

powerm64
11-13-2009, 05:19 PM
Good luck at the meet.

Thanks Off Road, I will do my best, and hope for a state record. I will post my results tomorrow evening once I return from the meet.

powerm64
11-14-2009, 07:34 PM
My meet results from the USAPL Monsters of the Midwest RAW powerlifting championships held today. I competed in the bench only, 220 pound class, Masters 2 division at a body weight of 209.1 pounds. My best bench today was 340 pounds, 10 to 15 pounds from where I wanted to be at the end of the day. I went three for three for the day so I can't complain about that. This is only the second time I have ever benched in the USAPL so I'm not used to the start command and got worried and lowered my opener from 325 pounds to 315. If I would have stayed with the numbers I had in my head I would have done much better than the 340. All three lifts were nice, controlled lifts. I was the only one in my division and weight class and took 1st place, which established a new state record. This was a big change for me as I usually bench in a shirt and open up with 405 pounds or more with a max bench of 480 pounds. Next time I will stick with my numbers and not worry so much about the commands.

Off Road
11-14-2009, 08:54 PM
Nice job, strong bench, and congratulations on the record. You'll do even better next time.

powerm64
11-16-2009, 06:38 PM
Monday 11-16-2009, Bodyweight 208 pounds

Bench press, No spotter. All reps were strong and fast.

135 x 10 x 2
225 x 5 x 2
275 x 5
315 x 3 x 3

I stopped my regular bench workout short today because I wanted to try floor presses for the first time. I used a close grip, pinky on the lines on all sets. I hope I done these the correct way as they felt very odd at first. I basically stopped and paused the weight when the back of my arms were on the floor. Please correct me if I am wrong.

135 x 10 x 2
225 x 5 x 2
275 x 5
275 x 8
315 x 2 My triceps were smoked after doing these. I think I will start rotating floor presses into my workouts. I really think this will help my raw bench lockout.

RAW Squats, No spotter.

135 x 10 x 2
225 x 5
315 x 5
365 x 5 with belt
405 x 1 with belt & THP knee wraps
455 x 1 with belt & THP knee wraps. I actually had a spotter on this set and had another guy video tape this so I could see my depth, it looked way deeper than my last heavy squat of 470 done on 11-2-2009. If I don't get a chance to get any more squats on video I may have to use this for the competition. I really hope I get a chance to hit 500 or more by the end of the month and get the lift on video.

powerm64
11-16-2009, 06:41 PM
Nice job, strong bench, and congratulations on the record. You'll do even better next time.

Thanks again Off Road, I will probably do the next meet with gear again and may even do my first full meet in several years. This on-line competition has me all fired up again about all three lifts.

powerm64
11-19-2009, 04:45 PM
Thursday 11-19-2009, Bodyweight 208 pounds

Close grip speed bench

135 x 10 x 2
225 x 3 x 8

Incline bench press

135 x 10
225 x 5 spotter
250 x 9 one more than last time, with spotter
275 x 4 up two reps from last time, with spotter
300 x missed this rep

Sumo Deadlift, all deadlifts were dead stops

225 x 3 x 2 no belt
315 x 3 no belt
405 x 1 belt
475 x 1 belt

powerm64
11-23-2009, 05:36 PM
Monday 11-23-2009, Bodyweight 208 pounds

Bench press, No spotter. All reps were strong and fast.

135 x 10 x 2
225 x 10 x 2
275 x 10
315 x 4 x 3 wrist wraps
335 x 1 wrist wraps
355 x 1 wrist wraps
225 x 22 speed reps

Floor press, I used a close grip with a pause, pinky on the lines on all sets.

135 x 10
225 x 10
275 x 5 My triceps were smoked after doing these and the 22 speed reps with 225 on the regular bench.

No squats tonight, back is tight from deadlifts on Thursday.

powerm64
12-01-2009, 04:32 PM
Wednesday 11-25-2009, Bodyweight 208 pounds

Close grip speed bench, no spotter

135 x 10 x 2
225 x 3 x 8

Incline bench press, no spotter

135 x 10 x 2
185 x 10
225 x 10
260 x 5

No Deadlifts, lower back still tight and hurting

powerm64
12-01-2009, 04:39 PM
Monday 11-30-2009, Bodyweight 208 pounds

Bench press

135 x 10 x 2
225 x 5 x 2
275 x 5
315 x 3
340 x 1 with spotter
365 x 1 with spotter
275 x 13


RAW Squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 with belt
425 x 1 with belt & knee wraps
470 x 1 with belt & knee wraps. I actually had a spotter on this set and had another guy video tape this so I could see my depth, it looked deeper than my last heavy squat of 470 done on 11-2-2009. I really hope I get a chance to hit 500 or more by the 6th and get the lift on video.

Off Road
12-01-2009, 05:41 PM
Big, Big raw numbers...I can't wait to get there :)

Coke
12-02-2009, 08:01 AM
Super benching and squats man.

powerm64
12-02-2009, 04:39 PM
Big, Big raw numbers...I can't wait to get there :)

Thanks offroad, still not good enough at this point for me. Keep pushing yourself and you will get what you have worked for.

powerm64
12-02-2009, 04:40 PM
Super benching and squats man.

Thanks CoCoa, I'm trying to get my RAW strength up but it is going slow at this point.

Off Road
12-02-2009, 04:41 PM
Keep pushing yourself and you will get what you have worked for.
I will definately keep pushing it :)

powerm64
12-17-2009, 04:57 PM
Thursday 12-03-2009, Bodyweight 208 pounds

Sumo Deadlift, all deadlifts were dead stops

225 x 5 x 2 no belt
315 x 5 no belt
365 x 5 no belt
405 x 1 belt
455 x 1 belt
500 x miss belt
405 x 12 belt, touch & go

Close grip speed bench

135 x 10 x 2
225 x 3 x 8

close grip reverse band bench press with purple mini's

315 x 5 with spotter
365 x 5 with spotter
385 x 4 with spotter

powerm64
12-17-2009, 05:01 PM
Monday 12-07-2009, Bodyweight 209 pounds

Bench press, all reps were paused with spotter

135 x 10 x 2
255 x 6
345 x 1
325 x 1
325 x 1
305 x 4
255 x 8
255 x 12


RAW Squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 10 with belt
405 x 2 with belt

powerm64
12-17-2009, 05:31 PM
Thursday 12-10-2009, Bodyweight 208 pounds

Close grip speed bench

135 x 10 x 2
225 x 3 x 8

close grip floor press

225 x 10
275 x 8
315 x 3 with spotter


dead stop rack pulls, about 6" from floor

225 x 5 x 2 no belt
315 x 5 no belt
365 x 5 no belt
405 x 3 belt
425 x 3 belt
455 x 3 belt

powerm64
12-17-2009, 05:35 PM
Monday 12-14-2009, Bodyweight 210 pounds

Bench press with spotter

135 x 10 x 2
225 x 3 x 2
275 x 3
315 x 3
325 x 3 x 2
330 x 3
315 x 6
225 x 25 speed reps


RAW Squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 with belt

powerm64
12-17-2009, 05:41 PM
Thursday 12-17-2009, Bodyweight 210 pounds

Close grip speed bench

135 x 10 x 2
225 x 3 x 8

close grip reverse band bench press with purple mini's

315 x 5 with spotter
350 x 5 with spotter
365 x 5 with spotter
385 x 5 with spotter, new raw PR
405 x 3 with spotter, new raw PR

Sumo Deadlift

225 x 5 x 2 no belt
315 x 5 no belt
365 x 5 no belt
405 x 1 belt
405 x 3 belt
425 x 5 belt

Off Road
12-17-2009, 05:58 PM
Big numbers. Nice work.

powerm64
12-17-2009, 07:04 PM
Big numbers. Nice work.

Thanks again Off Road for the nice comments.

Coke
12-18-2009, 02:32 AM
Great updates man, been doing very well as usual.

powerm64
12-18-2009, 01:24 PM
Great updates man, been doing very well as usual.

Thanks CoCoa, I'm trying to keep things going. Thanks for the nice comments.

powerm64
12-21-2009, 05:55 PM
Monday 12-21-2009, Bodyweight 209 pounds

Bench press with spotter

135 x 10 x 2
225 x 3 x 2
275 x 3
315 x 3
330 x 3 x 3
315 x 6
225 x 27 speed reps


RAW Squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 belt
405 x 5 belt & knee wraps
455 x 2 belt & knee wraps

Coke
12-21-2009, 09:42 PM
Session is ace dude.

Off Road
12-21-2009, 10:05 PM
455 x 2...that's nice :thumbup:

powerm64
12-27-2009, 07:35 AM
Wednesday 12-23-2009, Bodyweight 210 pounds

Close grip speed bench

135 x 10 x 2
225 x 3 x 8

close grip reverse band bench press with purple mini's

315 x 5 with spotter
350 x 5 with spotter
365 x 5 with spotter
385 x 5 with spotter
405 x 3 with spotter

Rack pulls, just above the knees

315 x 5 no belt
405 x 5 no belt
455 x 5 belt
495 x 5 belt
545 x 5 belt
585 x 3 belt

Coke
12-27-2009, 05:21 PM
Very nice workout bro.

powerm64
12-28-2009, 05:55 PM
Monday 12-28-2009, Bodyweight 207 pounds

Bench press with spotter

135 x 10 x 2
225 x 3 x 2
275 x 3
315 x 3
335 x 3 x 3
315 x 6
225 x 25 speed reps


RAW Squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 belt, knees were aching bad tonight for some reason so I stopped to rest up for deadlift on Wednesday.

powerm64
12-28-2009, 05:55 PM
Very nice workout bro.

Thanks for the kind words again CoCoa.

powerm64
12-30-2009, 05:28 PM
Wednesday 12-30-2009, Bodyweight 207 pounds

Close grip speed bench

135 x 10 x 2
225 x 3 x 8

close grip reverse band bench press with purple mini's

315 x 5
365 x 5 with spotter
385 x 5 with spotter
410 x 2 with spotter, new raw PR

Sumo Deadlift

225 x 5 x 2 no belt
315 x 5 no belt
365 x 5 no belt
405 x 5 belt
440 x 4 belt, wanted 10 reps for a new PR but had no drive or groove, next time

Coke
12-31-2009, 02:25 AM
Awesome close gripping PR.

Off Road
12-31-2009, 08:45 AM
Good lifting all around.

powerm64
01-07-2010, 05:38 PM
Monday 1-4-2010, Bodyweight 213 pounds

Bench press with spotter

135 x 10 x 2
225 x 3 x 2
275 x 3
315 x 3
340 x 3 x 3
315 x 6
225 x 24 speed reps


RAW Squats

135 x 10 x 2
225 x 5 x 2 Lower back killing me from something I done at work, didn't want to push it.

powerm64
01-07-2010, 05:42 PM
Thursday 1-7-2010, Bodyweight 210 pounds

Close grip speed bench

135 x 10 x 2
225 x 3 x 8
225 x 20

close grip floor press

225 x 10 x 2
275 x 9
315 x 3
275 x 7
225 x 15


Sumo Deadlift

135 x 10 x 2 no belt
225 x 5 x 2 no belt
315 x 5 no belt
365 x 3 no belt
405 x 3 belt
455 x 5 belt

Coke
01-07-2010, 05:43 PM
Killer benching sets, real impressive guy.

powerm64
01-07-2010, 06:50 PM
Killer benching sets, real impressive guy.

Thanks CoCoa

powerm64
01-10-2010, 02:25 PM
Sunday 1-10-2010, Bodyweight 208 pounds

Bench press with spotter

135 x 10 x 2
225 x 3 x 2
275 x 3
315 x 3
345 x 3
365 x 1 easy rep
345 x 2 3rd rep was out of groove
405 x 1 x 2 with a size 46 single ply Rage X, 2" from touching, easy lock out
435 x 1 with same shirt, 1" from touching, strong lock out
315 x 3 no shirt
315 x 12 3 board, no shirt

Coke
01-12-2010, 01:00 AM
Exceptional stuff there man.

powerm64
01-14-2010, 05:15 PM
Monday 1-11-2010, Bodyweight 208 pounds

RAW Squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 belt & knee sleeves
405 x 3 belt & knee sleeves

Started doing bench press on Sundays to get ready for a bench only meet in March.

powerm64
01-14-2010, 05:26 PM
Thursday 1-14-2010, Bodyweight 207 pounds

Close grip speed bench

135 x 10 x 2
225 x 3 x 8

close grip floor press

225 x 8
275 x 6
315 x 3
340 x 1 new max PR
300 x 6 new 6 rep PR
275 x 10 new 10 rep PR


Sumo Deadlift, all sets were dead stops with the exception of the last set

225 x 5 x 2 no belt
315 x 3 no belt
365 x 3 no belt
405 x 3 belt
455 x 1 belt
405 x 13 belt, new all time PR, touch & go set

Off Road
01-14-2010, 05:41 PM
That's a ton of reps with that weight. Awsome!

Coke
01-14-2010, 10:38 PM
Super efforts for both days bro.

powerm64
01-17-2010, 04:55 PM
That's a ton of reps with that weight. Awsome!

Thanks Off Road

powerm64
01-17-2010, 04:55 PM
Super efforts for both days bro.

Thanks Coke

powerm64
01-18-2010, 05:58 PM
Sunday 1-17-2010, Bodyweight 207 pounds

Bench press with spotter

135 x 10 x 2
225 x 3 x 2
275 x 3
315 x 3
330 x 3 x 3
315 x 3

I was going to put my bench shirt on again today but I helped two NEW lifters with their shirts.

powerm64
01-18-2010, 06:03 PM
Monday 1-18-2010, Bodyweight 208 pounds

RAW Squats

135 x 10 x 3
225 x 10 x 2
315 x 10
365 x 10 belt & knee sleeves
405 x 3 belt & knee sleeves
455 x 1 belt & knee wraps First time going this heavy in about a month, felt OK but stopped at one rep, next week I will try and go for more reps with the 405 & 455.

Off Road
01-18-2010, 06:24 PM
Looking impressive as always.

Coke
01-18-2010, 08:08 PM
Good job back-to-back...huge squats.

powerm64
01-21-2010, 05:26 PM
Thursday 1-21-2010, Bodyweight 206 pounds

Close grip speed bench

135 x 10 x 2
225 x 3 x 8

close grip reverse band bench press, purple mini's with spotter

315 x 5
350 x 5
365 x 5
390 x 5 new raw PR
405 x 2

Sumo Deadlift, all sets were dead stops with the exception of the last set

225 x 5 x 2 no belt
315 x 5 no belt
365 x 3 no belt
405 x 3 belt
455 x 1 belt
405 x 15 belt, new all time PR, touch & go set, two more reps than last week

Off Road
01-21-2010, 05:41 PM
405 x 20 would be awsome! Almost there...

powerm64
01-21-2010, 06:22 PM
405 x 20 would be awsome! Almost there...

Off Road, that is the ultimate goal for me. I need to start getting these sets on video because I'm getting old and won't be doing this kind of set forever. Once I hit 20 reps with the 405 I think I'm going to start doing stiff leg deads off of plates or change things up a bit.

Coke
01-22-2010, 12:02 AM
Major props on the new PRs, that's great.

powerm64
01-24-2010, 03:07 PM
Sunday 1-24-2010, Bodyweight 206 pounds

Bench press with spotter

135 x 10 x 2
275 x 6
340 x 1
370 x 1
350 x 1 X 2
405 x 1 single ply Rage X
425 X 1 single ply Rage X
430 x 1 single ply Rage X
330 x 4
275 x 8
275 x 12
All sets and reps felt strong today even weighing in at 206. Looking to break my own state record of 435 in the bench come March 6th. I figure I will try for a new record of 440 on my second lift and bump it up even more on my third and maybe forth lifts.

Coke
01-25-2010, 06:39 AM
Looking to break my own state record of 435 in the bench come March 6th. I figure I will try for a new record of 440 on my second lift and bump it up even more on my third and maybe forth lifts.

That would be awesome, no doubt you will do just that man.

powerm64
01-31-2010, 10:45 AM
Monday 1-25-2010, Bodyweight 206 pounds

RAW Squats

135 x 10 x 3
225 x 10 x 2
315 x 10
365 x 10 belt & knee sleeves

I had a splitting headache and decided to stop and help my traing partner with his form.

Coke
02-02-2010, 03:54 AM
Super raw squats with reps bro.

Off Road
02-02-2010, 07:04 AM
Nice squat reps.

powerm64
02-07-2010, 03:43 PM
Thursday 1-28-2010, Bodyweight 207 pounds

Close grip speed bench

135 x 10 x 2
225 x 20
225 x 18
225 x 16

Regular grip reverse band bench press, purple mini's with spotter

315 x 5
365 x 4
405 x 1
410 x 1
415 x 1

Sumo Deadlift, all sets were dead stops with the exception of the last set

225 x 5 x 2 no belt
315 x 5 no belt
365 x 5 no belt
405 x 3 belt
455 x 1 belt
405 x 14 belt, touch & go set

powerm64
02-07-2010, 03:46 PM
Sunday 1-31-2010, Bodyweight 206 pounds

Bench press with spotter

135 x 10 x 2
275 x 6
340 x 1
370 x missed rep, out of groove
350 x 1 X 2
330 x 3, missed 4th rep, out of groove
275 x 8 x 2
225 x 20

powerm64
02-07-2010, 03:47 PM
Monday 2-1-2010, started working 10 hours and decided to take a rest day.

powerm64
02-07-2010, 03:52 PM
Thursday 2-4-2010, Bodyweight 206 pounds

Raw Sumo Deadlift, all sets were dead stops

225 x 5 x 2 no belt
315 x 5 no belt
365 x 5 no belt
405 x 3 belt
405 x 1 belt, standard stance
405 x 3 belt, sumo
315 x 5 x 2, standard stance standing on 3" rubber plates

powerm64
02-07-2010, 03:56 PM
Sunday 2-7-2010, Bodyweight 205 pounds

Bench press with spotter

135 x 10 x 2
275 x 6
330 x 1
355 x 1 X 3
315 x 4
275 x 8
275 x 12

Close grip reverse band bench press, purple mini's with spotter

315 x 5
350 x 5
365 x 5
395 x 3

Coke
02-07-2010, 07:59 PM
Way to bring us up-to-date, lol...outstanding sessions dude!!

powerm64
02-21-2010, 04:56 PM
Sunday 2-14-2010, Bodyweight 206 pounds, still working 50-60 hours a week and have no drive in the evenings to workout so I'm only working out one day a week on Sundays. I'm still trying to train for the Nasa (bench only) meet coming up on March 6th.

Bench press with spotter

135 x 10 x 2
275 x 6
335 x 1
355 x 1
335 x 1 x 2
315 x 4
275 x 8 x 2

RAW Squats with knee sleeves

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 belt
405 x 2 belt

powerm64
02-21-2010, 05:02 PM
Sunday 2-21-2010, Bodyweight 205 pounds

Bench press with spotter

135 x 10 x 2
225 x 3 x 2
275 x 3
315 x 3
345 x 1
360 x 1
405 x 1 single ply Rage X, 1" from touching
425 X 1 single ply Rage X, 1" from touching
440 x 1 single ply Rage X,nice paused rep
315 x 3

All sets and reps felt strong again today even weighing in at 205. Looking to break my own state record of 435 in the bench come March 6th. I figure I will try for a new record of 440 or maybe even more.

Coke
02-21-2010, 05:48 PM
Looking to break my own state record of 435 in the bench come March 6th. I figure I will try for a new record of 440 or maybe even more.

Good luck man, no doubt you will be able to pull it off!

powerm64
03-21-2010, 10:21 AM
Thursday 2-25-2010, Bodyweight 206 pounds

Raw Sumo Deadlift, all sets were dead stops

225 x 3 x 2 no belt
315 x 3 x 2 no belt
365 x 3 no belt
405 x 1 x 3 belt
455 x 1 belt
405 x 3 belt

No drive, still working 10 hour shifts

powerm64
03-21-2010, 10:27 AM
Sunday 2-28-2010, Bodyweight 207 pounds

Bench press with spotter

135 x 10 x 2
225 x 3 x 2
275 x 3
315 x 1
345 x 1
405 x 1 single ply Rage X, paused
420 X 1 single ply Rage X, paused, got out of my groove on the way up and pulled something in my left shoulder. I used a different shirt on this day, one that I haven't been able to touch any weight in and should have used the one I have been using.
225 x 20

Off Road
03-21-2010, 10:27 AM
Excellent results given that it was your first time trying that format. You know you will do even better next time, which has to be encouraging.

powerm64
03-21-2010, 10:37 AM
My meet results from the NASA, Indiana State Powerlifting Meet held on March 6th. I competed in the bench only, 220 pound class, Masters 1 division at a body weight of 207pounds. I ended up benching RAW in this meet after trying my shirt on, my left shoulder starting hurting again during my warmups so I decided to bench raw. My best bench today was 341.7 pounds, a 1.7 pound raw PR in a meet. I went three for three for the day so I can't complain about that, even with a hurt shoulder. This is only the second time I have ever benched raw in any meet. I was the only one in my division and weight class and took 1st place, which established a new state record. This was a big change again for me again as I usually bench in a shirt.

powerm64
03-21-2010, 10:38 AM
Excellent results given that it was your first time trying that format. You know you will do even better next time, which has to be encouraging.

Thanks Off Road, I will do better next time.

powerm64
03-21-2010, 10:42 AM
Sunday 3-7-2010, Bodyweight 207 pounds

Light Bench press

135 x 20 x 2
225 x 10 x 5

Raw Squats

135 x 10 x 2
225 x 5 x 2
315 x 5 x 2
365 x 5 belt
405 x 5 x 3 belt, dead stop partial squats off of pins 3" above Parallel

powerm64
03-21-2010, 10:45 AM
Thursday 3-11-2010, Bodyweight 208 pounds

Close grip speed bench

135 x 10 x 2
225 x 19
225 x 6
225 x 10

Deadlifts, all sets were dead stops

225 x 5 x 2 no belt, regular stance
315 x 5 no belt, regular stance
315 x 5 no belt, sumo stance
365 x 4 belt, standard stance
405 x 5 belt, sumo stance

powerm64
03-21-2010, 10:49 AM
Sunday 3-14-2010, Bodyweight 208 pounds

Bench Press with spotter

135 x 10 x 2
225 x 10 x 5
275 x 10
315 x 4
315 x 3
275 x 10
315 x 1 pause
315 x 9, 3 board

Raw Squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 belt
405 x 2 belt & knee wraps, no drive, right knee hurting

powerm64
04-04-2010, 02:34 PM
Sunday 3-21-2010, Bodyweight 204 pounds

Bench Press with spotter

135 x 10 x 2
225 x 10 x 2
275 x 10
315 x 4
325 x 3
330 x 3
275 x 10
225 x 20

Raw Squats

135 x 10 x 2
225 x 10
315 x 5
My right knee is still hurting worse than the left, I really think arthritis is starting to bother my joints. I haven't done anything different in the last several months but my knees are killing me. I'm going to look for some OTC supplements to see it that will help.

powerm64
04-04-2010, 02:40 PM
Thursday 3-25-2010, Bodyweight 208 pounds

Close grip speed bench

135 x 10 x 2
225 x 10 x 2

Raw Deadlifts, all sets were dead stops

135 x 10 x 2 regular stance
225 x 3 x 2 regular stance
315 x 3 regular stance
365 x 3 belt, standard stance
365 x 3 no belt, sumo stance
405 x 1 belt, regular stance
405 x 2 belt, sumo stance
315 x 6 regular stance

powerm64
04-04-2010, 02:42 PM
Sunday 3-28-2010, Bodyweight 208 pounds

Bench Press with spotter

135 x 10 x 2
225 x 10 x 2
275 x 10
315 x 1
330 x 1
350 x 1
315 x 4
275 x 12
225 x 20

No squats today, right knee hurting again.

powerm64
04-04-2010, 02:53 PM
Thursday 4-1-2010, Bodyweight 208 pounds, I just tried different things in the gym today for the first time in a long time.

Bench Press no spotter

135 x 10 x 2
225 x 10 x 2
275 x 10
315 x 4 x 2
275 x 7

Dumbell Press

100 x 10 x 3
100 x 9

Standing military / push press in squat rack. 1st time doing these in about 10 years so don't laugh at the low weight.

45 x 10
95 x 10
110 x 8
135 x 5
150 x 1
45 x 10

Cheat Curls with straight bar

135 x 10 x 2

Standard stance deadlifts, all reps were dead stops.

135 x 10 x 3
225 x 5 x 2
315 x 5
365 x 3 belt
405 x 2 belt
405 x 1 belt
315 x 7 + 3

powerm64
04-18-2010, 05:37 AM
Tuesday 4-6-2010, Bodyweight 209 pounds

Close grip Bench Press with spotter

135 x 10 x 2
225 x 10 x 2
275 x 10
315 x 4
335 x 1

Close grip reverse band bench press, purple mini's with spotter

315 x 10
350 x 5
365 x 4

powerm64
04-18-2010, 05:43 AM
Thursday 4-8-2010, Bodyweight 209 pounds

Standard stance deadlifts, all reps were dead stops.

135 x 10
225 x 5 x 2
315 x 5
365 x 5 belt
405 x 4 belt
430 x 1 belt
315 x 7

Standing push press in squat rack.

45 x 10
95 x 10
110 x 10
135 x 10
160 x 2 x 2


Cheat Curls with straight bar

135 x 10 x 2

powerm64
04-18-2010, 05:46 AM
Sunday 4-11-2010, Bodyweight 208 pounds, I just tried different things in the gym again today.

Bench Press no spotter

135 x 10 x 2
225 x 10 x 2
275 x 10
315 x 5
330 x 2
285 x 9
225 x 19

Standing pushdowns

150 x 10 x 2

Stationary bike

2 miles

powerm64
04-18-2010, 05:54 AM
Thursday 4-15-2010, Bodyweight 210 pounds

Close grip Bench Press with no spotter

135 x 10 x 2
225 x 10 x 2
275 x 9
315 x 3 x 2

Close grip reverse band bench press, purple mini's with no spotter

350 x 5
365 x 5
385 x 2

Standing push press in squat rack.

95 x 6
135 x 5
165 x 3
135 x 8

Close stance sumo deadlifts, all reps were dead stops. Testing my knees out to see if they are still going to be a problem doing squats and deadlifts. Felt good today with little pain.

135 x 10
225 x 10
315 x 10

Off Road
04-18-2010, 07:21 AM
Holy update Batman...

Everything's looking great. Glad you checked in.

powerm64
04-20-2010, 06:46 PM
Sunday 4-18-2010, Bodyweight 209 pounds

Bench Press with spotter

135 x 10 x 2
275 x 6
330 x 1
350 x 1
365 x 1
375 x 1 *****
315 x 5
285 x 11

Pushed myself today but did not really max out. The 375 is the heaviest I have benched in a while due to aching joints issues.

Raw squats

135 x 10 x 2
225 x 5
315 x 1

My knees felt really good today with some stiffness and aching but need to push through and get my lifting back on track. My Dr. renewed my Naproxen prescription and everything is starting to feel better again.

Off Road
04-20-2010, 07:26 PM
Good to see you on the road back.

powerm64
07-01-2010, 11:41 AM
Thursday 4-22-2010, Bodyweight 208 pounds

Close grip Bench Press with no spotter

135 x 10 x 2
225 x 10
275 x 10
315 x 3

Close grip reverse band bench press, purple mini's with no spotter

350 x 5
365 x 5
385 x 2

Standing push press in squat rack.

45 x 20
95 x 10
135 x 6 x 2
170 x 2
135 x 7

Close stance sumo deadlifts, all reps were dead stops.

135 x 10
225 x 5
315 x 5
365 x 5
405 x 5 belt

powerm64
07-01-2010, 11:46 AM
Sunday 4-25-2010, Bodyweight 210 pounds

Bench Press with spotter

135 x 10 x 2
275 x 6
335 x 1
360 x 1
330 x 3
285 x 10

D-bell Press

100 x 10
100 x 15
100 x 13
100 x 12

Raw squats

135 x 10 x 2
225 x 10
315 x 10
365 x 5 belt

powerm64
07-01-2010, 11:48 AM
Thursday 4-29-2010, Bodyweight 208 pounds

Close grip Bench Press with no spotter

135 x 10 x 2
225 x 10
275 x 7

Standing push press in squat rack.

45 x 10
95 x 10
115 x 10

Close stance sumo deadlifts, all reps were dead stops.

225 x 10 x 2
225 x 10 standard stance, no drive today

powerm64
07-01-2010, 11:50 AM
Sunday 5-2-2010, Bodyweight 207 pounds

Bench Press with spotter

135 x 10 x 2
225 x 5
275 x 5
315 x 1
225 x 10 x 2


Raw squats

135 x 10 x 2
225 x 10
315 x 10
365 x 3 belt

powerm64
07-01-2010, 11:53 AM
Monday 5-10-2010, Bodyweight 208 pounds

Bench Press with spotter

135 x 10 x 2
275 x 6
330 x 1
350 x 1
360 x 1
325 x 3
285 x 6


Raw squats

135 x 10 x 2
225 x 10
315 x 10
365 x 6 belt

My bench press is down a little bit because of ongoing (torn right rotator) but i'm trying to push through the pain.

powerm64
07-01-2010, 11:57 AM
Thursday 5-13-2010, Bodyweight 210 pounds

Close grip Bench Press with no spotter

135 x 10 x 2
225 x 10
275 x 5

Close stance sumo deadlifts

225 x 5 x 2
315 x 5
365 x 5
405 x 5 belt
455 x 6 touch & go
405 x 10 touch & go

powerm64
07-01-2010, 12:04 PM
Monday 5-17-2010, Bodyweight 208 pounds

Bench Press with spotter

135 x 10 x 2
225 x 10 x 2
275 x 10
315 x 3
330 x 1
345 x 1
225 x 20



Raw squats

135 x 10 x 2
225 x 10
315 x 10
365 x 6 belt

powerm64
07-01-2010, 12:07 PM
Thursday 5-27-2010, Bodyweight 205 pounds

Bench Press, no spotter

135 x 10 x 2
225 x 10 x 2
275 x 6 x 2
315 x 2
315 x 1
275 x 8
225 x 16

powerm64
07-01-2010, 12:11 PM
Tuesday 6-1-2010, Bodyweight 207 pounds

Bench Press, no spotter

135 x 10 x 2
225 x 10 x 2
275 x 6 x 2
315 x 1 x 2
275 x 8
225 x 10



Raw squats

135 x 10 x 2
225 x 10 x 2
315 x 10
365 x 6 belt
405 x 1 x 2 belt

powerm64
07-01-2010, 12:14 PM
Thursday 6-3-2010, Bodyweight 208 pounds

Close grip Bench Press with spotter

135 x 10 x 2
225 x 10 x 2
275 x 8
315 x 1
275 x 8
225 x 13

Close stance sumo deadlifts

225 x 5 x 2
315 x 5
365 x 5
405 x 5 belt
455 x 1 belt
405 x 5 belt, touch & go

powerm64
07-01-2010, 12:16 PM
Monday 6-7-2010, Bodyweight 208 pounds

Bench Press, no spotter

135 x 10 x 2
225 x 10 x 2
275 x 5
275 x 8
315 x 2 x 2
225 x 15


Raw squats

135 x 10 x 2
225 x 10 x 2
315 x 10
365 x 6 belt

powerm64
07-01-2010, 12:19 PM
Thursday 6-10-2010, Bodyweight 208 pounds

Close grip speed Bench Press, no spotter

135 x 10 x 2
225 x 3 x 8


Incline bench press, first time in a long time I have do this movement

135 x 10 x 2
185 x 10
225 x 5
225 x 3
185 x 10
135 x 15


Close stance sumo deadlifts

225 x 10 x 2
225 x 10 standard stance

powerm64
07-01-2010, 12:21 PM
Monday 6-14-2010, Bodyweight 207 pounds

Bench Press, no spotter

135 x 10 x 2
225 x 10 x 2
275 x 6 x 2
315 x 1 x 2
225 x 16


Raw squats

135 x 10 x 2
225 x 10
315 x 5
365 x 5 belt
405 x 3 belt

powerm64
07-01-2010, 12:24 PM
Thursday 6-17-2010, Bodyweight 208 pounds

Close grip Bench Press with spotter

135 x 10 x 2
225 x 10 x 2
275 x 6
275 x 7
315 x 2 x 2
225 x 10 x 2

Close stance sumo deadlifts

135 x 5
225 x 5 x 2
315 x 3
365 x 3
405 x 1 x 3 belt

powerm64
07-01-2010, 12:26 PM
Monday 6-21-2010, Bodyweight 208 pounds

Bench Press, with spotter

135 x 10 x 2
225 x 5
225 x 10
275 x 10
315 x 4
330 x 1
315 x 2
275 x 9
225 x 17


Raw squats

135 x 10 x 2
225 x 10 x 2
315 x 6
365 x 5 belt
405 x 1 belt

powerm64
07-01-2010, 12:30 PM
Monday 6-28-2010, Bodyweight 208 pounds

Bench Press, no spotter

135 x 10 x 2
245 x 6
315 x 1 x 2
275 x 8
225 x 19

Incline bench

135 x 5 x 2
185 x 10
225 x 1
225 x 3
135 x 16


Raw squats

135 x 10 x 2
225 x 10 x 2
315 x 10
365 x 8 belt
405 x 4 belt

powerm64
07-31-2010, 06:27 PM
Thursday 7-1-2010, Bodyweight 210 pounds

Close grip Bench Press with spotter

135 x 10 x 2
225 x 10 x 2
275 x 8
315 x 3
335 x 1
225 x 16

Sumo deadlifts, dead stops

225 x 5 x 2
315 x 5
365 x 5
405 x 5 belt

Leg Press, 1st time doing leg press on a good leg press. Me and my training partners of 12 years bought a bunch of gym equipment and have our own gym now with a nice leg press machine.

405 x 20
495 x 10
585 x 20

powerm64
07-31-2010, 06:31 PM
Monday 7-5-2010, Bodyweight 209 pounds

Bench Press, no spotter

135 x 10 x 3
225 x 10
315 x 10 reverse band with purple minis
350 x 5
365 x 3
315 x 10


Raw squats

135 x 10 x 2
225 x 10 x 2
315 x 10
365 x 5 belt

powerm64
07-31-2010, 06:33 PM
Monday 7-12-2010, Bodyweight 208 pounds

Bench Press, with spotter

135 x 10 x 2
225 x 10 x 2
275 x 8
315 x 3
335 x 1
315 x 3
275 x 9


Raw squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 8 belt
405 x 3 belt

powerm64
07-31-2010, 06:36 PM
Thursday 7-15-2010, Bodyweight 210 pounds

Incline Bench Press with spotter

135 x 10 x 2
185 x 10
225 x 8
250 x 5
275 x 1

Sumo deadlifts, dead stops

225 x 5 x 2
315 x 5
365 x 5
405 x 1 belt
455 x 1 belt

Leg Press

405 x 20
495 x 10
585 x 10
675 x 10
765 x 10

powerm64
07-31-2010, 06:38 PM
Monday 7-19-2010, Bodyweight 211 pounds

Bench Press, with spotter, right shoulder killing me

135 x 10 x 2
225 x 10 x 2
275 x 10
315 x 1 x 2
275 x 5


Raw squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 belt
405 x 5 belt
315 x 7

powerm64
07-31-2010, 06:41 PM
Thursday 7-22-2010, Bodyweight 212 pounds

Leg Press

405 x 10
495 x 10
585 x 10
675 x 10
765 x 10
855 x 10
905 x 12

Close stance sumo deadlifts, dead stops

225 x 3 x 2
315 x 3
405 x 3 belt
455 x 1 x 2 belt
405 x 7 belt

powerm64
07-31-2010, 06:43 PM
Monday 7-26-2010, Bodyweight 212 pounds

Bench Press, with spotter

135 x 10 x 2
225 x 10 x 2
275 x 10
315 x 4
340 x 1
225 x 20


Raw squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 belt
405 x 3 belt
430 x 1 belt
315 x 10

powerm64
07-31-2010, 06:45 PM
Thursday 7-29-2010, Bodyweight 215 pounds

Leg Press

405 x 10
495 x 10
585 x 10
675 x 10
765 x 10
855 x 10
945 x 10

Close stance sumo deadlifts, dead stops

225 x 5 x 2
315 x 5
405 x 3 belt
455 x 1 belt
405 x 1 belt

powerm64
12-19-2010, 07:03 AM
Monday 8-2-2010, Bodyweight 214 pounds

Bench Press

135 x 10 x 2
225 x 5 x 2
275 x 5
315 x 1
315 x 5
225 x 10 x2
225 x 20


Raw squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 belt
405 x 1 belt
445 x 1 belt

powerm64
12-19-2010, 07:09 AM
Thursday 8-5-2010, Bodyweight 214 pounds

Standard Deadlifts, dead stops

135 x 5 x 2
225 x 5 x 2
315 x 6
365 x 4 Belt
405 x 3 belt
315 x 3 x 3

Leg Press

405 x 10
495 x 10
585 x 10
765 x 10
905 x 10
1000 x 10 with knee wraps

powerm64
12-19-2010, 07:13 AM
Monday 8-9-2010, Bodyweight 214 pounds

Bench Press

135 x 10 x 2
225 x 5 x 2
275 x 5
315 x 2
275 x 5

Floor Press

135 x 10
225 x 10
275 x 4


Raw squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 belt
405 x 1 belt
435 x 1 belt

powerm64
12-19-2010, 07:15 AM
Thursday 8-12-2010, Bodyweight 214 pounds

Standard Deadlifts, dead stops

135 x 5 x 2
225 x 5 x 2
325 x 6
375 x 4 Belt
415 x 3 belt
315 x 10

Leg Press

405 x 10
495 x 10
585 x 10

powerm64
12-19-2010, 07:18 AM
Monday 8-16-2010, Bodyweight 215 pounds

Bench Press

135 x 10 x 2
225 x 10 x 2
275 x 10
315 x 2 x 3
315 x 4
315 x 3

powerm64
12-19-2010, 07:22 AM
Thursday 8-19-2010, Bodyweight 214 pounds

Standard Deadlifts, dead stops

135 x 10 x 2
225 x 10 x 2
315 x 10
365 x 11 Belt

powerm64
12-19-2010, 07:31 AM
Monday 8-23-2010, Bodyweight 215 pounds

Bench Press

135 x 10 x 2
225 x 10
315 x 1 x 3
315 x 5
275 x 10
225 x 18


Raw squats

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 belt
405 x 2 belt

powerm64
12-19-2010, 07:33 AM
Thursday 8-26-2010, Bodyweight 217 pounds

Standard Deadlifts, dead stops

135 x 10 x 2
225 x 10 x 2
315 x 10
375 x 10 Belt

Leg Press

405 x 10
495 x 10
585 x 10
675 x 10
765 x 10
905 x 10

Close grip Speed Bench

225 x 3 x 8

powerm64
12-19-2010, 07:34 AM
Monday 8-30-2010, Bodyweight 215 pounds

Bench Press

135 x 10 x 2
225 x 5 x 2
275 x 5
315 x 3
315 x 1
275 x 5 x 2 pauses


Raw squats

135 x 10 x 2
225 x 5 x 2
315 x 5

powerm64
12-19-2010, 07:37 AM
Monday 9-6-2010, Bodyweight 217 pounds

Bench Press, all paused reps

135 x 10 x 2
225 x 5 x 2
275 x 5 x 5

Sumo Deadlift

225 x 5 x 2
315 x 5
365 x 3

powerm64
12-19-2010, 07:39 AM
Monday 9-14-2010, Bodyweight 217 pounds

Bench Press

135 x 10 x 2
225 x 10 x 2
280 x 5 x 5 pauses
225 x 21 speed

Standard Deadlift

135 x 10
225 x 10
315 x 10
405 x 2 belt

powerm64
12-19-2010, 07:40 AM
Monday 9-20-2010, Bodyweight 218 pounds

Bench Press

135 x 10 x 2
225 x 10 x 2
280 x 5 pauses
280 x 4 pauses
225 x 5

No drive today

powerm64
12-19-2010, 07:43 AM
Thursday 9-23-2010, Bodyweight 217 pounds

Bench Press

135 x 10 x 2
225 x 10 x 2
275 x 5 x 2
315 x 4
315 x 5 x 2
340 x 1
275 x 10

Standard Deadlift

135 x 10 x 2
225 x 10
315 x 10

powerm64
12-19-2010, 07:45 AM
Monday 9-27-2010, Bodyweight 217 pounds

Bench Press

135 x 10 x 2
225 x 10 x 2
275 x 5
315 x 4 x 2
315 x 7 sling shot
315 x 10 sling shot

powerm64
12-19-2010, 07:47 AM
Wednesday 9-29-2010, Bodyweight 218 pounds

Standard Deadlifts, dead stops

135 x 10 x 2
225 x 5 x 2
315 x 5 x 2
365 x 1 belt
405 x 1 x 2 belt
315 x 3
225 x 3 x 10 speed

powerm64
12-19-2010, 07:51 AM
Monday 10-4-2010, Bodyweight 218 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 5
315 x 4
315 x 5 x 2
340 x 3 sling shot
340 x 1 x 2
275 x 12
225 x 20

powerm64
12-19-2010, 07:53 AM
Thursday 10-7-2010, Bodyweight 218 pounds

Standard Deadlifts, dead stops

135 x 6 x 3
225 x 3
315 x 2
365 x 1 belt
405 x 1 belt
425 x 1 belt
315 x 1 x 10 speed

powerm64
12-19-2010, 07:56 AM
Monday 10-11-2010, Bodyweight 220 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 5
315 x 6
350 x 2
315 x 5 x 3

Standing military

45 x 10 x 2
95 x 10 x 3

powerm64
12-19-2010, 07:58 AM
Thursday 10-14-2010, Bodyweight 220 pounds

Standard Deadlifts, dead stops

135 x 5 x 3
225 x 3 x 2
315 x 1
365 x 1 belt
405 x 1 belt
435 x 1 belt
365 x 1 x 10 speed with belt

powerm64
12-19-2010, 08:00 AM
Monday 10-18-2010, Bodyweight 218 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 8
315 x 6
330 x 4
345 x 2
225 x 3 pauses
225 x 10 pauses

Standing military

45 x 10 x 2
95 x 10 x 2
105 x 10 x 2

powerm64
12-19-2010, 08:04 AM
Thursday 10-21-2010, Bodyweight 218 pounds

Standard Deadlifts, dead stops

135 x 5 x 2
225 x 3 x 2
315 x 1
365 x 1 belt
405 x 1 belt
455 x miss at knees
225 x 3 with purple bands over bar
275 x 3 x 3 with purple bands over bar

Upright Rows with standard bar
45 x 10 x 2
65 x 10 x 2

powerm64
12-19-2010, 08:05 AM
Monday 10-25-2010, Bodyweight 218 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 5
315 x 1
340 x 1
365 x 1
330 x 4
315 x 3 x 3

Standing military

45 x 10 x 2
95 x 10 x 2
115 x 10 x 2

Light Squats

135 x 10 x 2

powerm64
12-19-2010, 08:07 AM
Thursday 10-29-2010, Bodyweight 220 pounds

Standard Deadlifts, dead stops

135 x 5 x 2
225 x 3 x 2
315 x 3
365 x 1 belt
405 x 1 belt
455 x miss at knees again
275 x 3 x 4 with purple bands over bar

Upright Rows with standard bar
45 x 10
65 x 10
75 x 10
95 x 10

powerm64
12-19-2010, 08:08 AM
Monday 11-1-2010, Bodyweight 218 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 8
315 x 6
335 x 3
365 x 1
315 x 5

Standing military

45 x 10 x 2
95 x 10
115 x 10
135 x 5

powerm64
12-19-2010, 08:10 AM
Thursday 11-4-2010, Bodyweight 220 pounds

Standard Deadlifts, dead stops

135 x 10 x 2
225 x 3 x 2
315 x 3
365 x 1 belt
405 x 1 belt
455 x miss at knees again
315 x 10 touch & go
225 x 10 close sumo

Upright Rows with curl bar

75 x 10 x 3

powerm64
12-19-2010, 08:11 AM
Monday 11-8-2010, Bodyweight 220 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 8
315 x 6
335 x 4
365 x 1
315 x 4 pauses

Standing military

45 x 10 x 2
95 x 10 x 2
120 x 10
135 x 10

powerm64
12-19-2010, 08:13 AM
Thursday 11-11-2010, Bodyweight 220 pounds

Standard Deadlifts, dead stops

135 x 5 x 3
225 x 5 x 2
315 x 3
385 x 1 belt
405 x 1 belt
420 x 1 x 3
365 x 2

Upright Rows with curl bar

75 x 10 x 4

Light curls

75 x 10 x 4

powerm64
12-19-2010, 08:17 AM
Monday 11-15-2010, Bodyweight 218 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 8
315 x 6
340 x 1
370 x missed at lockout
345 x 1 pause
315 x 4 pauses
275 x 9 speed

Standing military

45 x 10 x 2
95 x 10 x 2
120 x 10

powerm64
12-19-2010, 08:19 AM
Thursday 11-18-2010, Bodyweight 218 pounds

Standard Deadlifts, dead stops

135 x 10 x 2
225 x 10 x 2
315 x 5
365 x 3 belt
405 x 4 belt

Upright Rows with curl bar

75 x 10
95 x 10
75 x 10 x 3

Light leg press

225 x 10
405 x 10
495 x 10
585 x 10

powerm64
12-19-2010, 08:21 AM
Monday 11-22-2010, Bodyweight 217 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 10
315 x 6
335 x 4
350 x 1
315 x 3 pauses

Standing military

45 x 20 x 2
95 x 10 x 3

powerm64
12-19-2010, 08:23 AM
Monday 11-29-2010, Bodyweight 215 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 10
315 x 6
345 x 2
315 x 10 with sling shot
365 x 5 with 3 board
385 x 2 with 3 board

Light Squats

95 x 10
135 x 10 x 2
225 x 10

Standing military

45 x 20
95 x 10
135 x 8

powerm64
12-19-2010, 08:26 AM
Thursday 12-2-2010, Bodyweight 220 pounds

Close stance Sumo Deadlifts, dead stops

135 x 8
225 x 5 x 2
315 x 5
365 x 5
405 x 10 belt touch & go
275 x 3 standard stance with purple bands over bar
275 x 3 close sumo with purple bands over bar

Upright Rows with curl bar

75 x 10
75 x 15
45 x 20

powerm64
12-19-2010, 08:29 AM
Monday 12-6-2010, Bodyweight 220 pounds

Bench Press

135 x 10 x 3
225 x 3 x 2
275 x 3
315 x 3
335 x 1
355 x 1
315 x 10 with sling shot
350 x 8 with sling shot
375 x 4 with sling shot

Light Squats

135 x 5 x 2

Standing military

45 x 10 x 2
95 x 10
115 x 10
135 x 10

powerm64
12-19-2010, 08:31 AM
Thursday 12-9-2010, Bodyweight 218 pounds

Standard Deadlifts, dead stops

135 x 10 x 2
225 x 10 x 2
315 x 10
365 x 5 belt
405 x 1 belt
375 x 10 belt touch & go

Upright Rows with curl bar

75 x 10 x 2
75 x 15

powerm64
12-19-2010, 08:35 AM
Monday 12-13-2010, Bodyweight 217 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 10
315 x 6
340 x 1
350 x 5 with sling shot
375 x 3 with sling shot


Standing military

45 x 10 x 2
115 x 10

powerm64
12-19-2010, 08:38 AM
Thursday 12-16-2010, Bodyweight 217 pounds

Close stance Sumo Deadlifts

135 x 10 x 2
225 x 10 x 2
315 x 3 x 2
365 x 5
405 x 1 belt
440 x 1 belt
415 x 12 belt touch & go This was an all time max PR for me.

Upright Rows with curl bar

75 x 10 x 2
75 x 15

Speed Bench

185 x 3 x 8

powerm64
02-09-2011, 01:57 PM
Monday 12-20-2010, Bodyweight 216 pounds

Bench Press, no spotter

135 x 10 x 3
225 x 10 x 2
275 x 10
325 x 4
315 x 5 x3


Standing military

45 x 20 x 2
95 x 15
115 x 12
135 x 10

powerm64
02-09-2011, 02:00 PM
Thursday 12-22-2010, Bodyweight 216 pounds

Standard Deadlifts, dead stops

135 x 10 x 2
225 x 10 x 2
315 x 5
365 x 5
405 x 1 belt
385 x 10 belt

Upright Rows with curl bar

75 x 10
85 x 10
95 x 10 x 2

Speed Bench

185 x 3 x 8

powerm64
02-09-2011, 02:03 PM
Monday 12-27-2010, Bodyweight 216 pounds

Light Squats

135 x 5 x 3
225 x 5 x 3

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 10
315 x 3
315 x 3 3 board
340 x 3 3 board
355 x 5 3 board


Standing military

45 x 20
85 x 10

powerm64
02-09-2011, 02:08 PM
Wednesday 12-29-2010, Bodyweight 219 pounds

Close stance Sumo Deadlifts

225 x 5 x 3
315 x 3 x 2
365 x 3
405 x 1 belt
450 x 1 belt
315 x 2 x 3 medium band pulls
340 x 2 x 3 medium band pulls

Upright Rows with curl bar

75 x 10
90 x 10
105 x 10

Close grip Speed Bench

185 x 3 x 8

powerm64
02-09-2011, 02:11 PM
Monday 1-3-2011, Bodyweight 220 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 10
315 x 5
330 x 3 x 3
350 x 5 3 board
365 x 3 3 board
225 x 20 speed bench


Standing military

45 x 20 x 2
95 x 10
135 x 7

powerm64
02-09-2011, 02:14 PM
Thursday 1-6-2011, Bodyweight 220 pounds

Standard Deadlifts, dead stops

135 x 10 x 2
225 x 5 x 2
315 x 3
365 x 3
405 x 1 belt
420 x 1 belt
440 x 1 belt
275 x 3 x 3 medium band pulls

Upright Rows with curl bar

75 x 10 x 2
95 x 10
105 x 10 x 2

powerm64
02-09-2011, 02:17 PM
Monday 1-10-2011, Bodyweight 218 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
315 x 3
345 x 1
350 x 3 sling shot
365 x 3 sling shot

High Incline bench

135 x 10
185 x 10
225 x 10
275 x 5

powerm64
02-09-2011, 02:23 PM
Thursday 1-13-2011, Bodyweight 221 pounds

Close Stance Sumo Deadlifts, dead stops

225 x 5 x 2
315 x 3
365 x 3
405 x 1 belt
430 x 1 belt
460 x 1 belt
440 x 10 belt Touch & Go, this was an all time max PR

Upright Rows with curl bar

105 x 10 x 3

Close Grip Fat Bar Speed Bench

210 x 3 x 8
210 x 20

powerm64
02-09-2011, 02:27 PM
Monday 1-17-2011, Bodyweight 218 pounds

Light Squats with knee sleeves

45 x 10 x 2
135 x 10 x 2
225 x 10 x 2
315 x 10
365 x 5 belt

Bench Press

135 x 10 x 3
225 x 10 x 2

High Incline Bench

135 x 10 x 2
225 x 10
275 x 6
300 x 1

Dumbbell Press

100 x 5
100 x 10

powerm64
02-09-2011, 02:41 PM
Thursday 1-20-2011, Bodyweight 222 pounds

Standard Deadlifts, dead stops

135 x 10 x 2
225 x 5 x 2
315 x 3
365 x 3
405 x 1 belt
430 x 1 belt

Upright Rows with curl bar

105 x 10 x 5

Close Grip Fat Bar Speed Bench

210 x 3 x 8
210 x 20

powerm64
02-09-2011, 02:44 PM
Monday 1-24-2011, Bodyweight 220 pounds Worked out at the local YMCA

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 10
315 x 6
335 x 3
225 x 20

Light Squats

135 x 10 x 2
225 x 10

powerm64
02-09-2011, 02:48 PM
Thursday 1-27-2011, Bodyweight 221 pounds

Close Stance Sumo Deadlifts, dead stops

225 x 5 x 2
315 x 5
365 x 3
405 x 1 belt
440 x 1 belt
470 x 1 belt
405 x 6 x 2 4" block pulls

powerm64
02-09-2011, 02:49 PM
Monday 1-31-2011, Bodyweight 219 pounds

Light Squats with knee sleeves

135 x 10 x 2
225 x 10 x 2
315 x 10
365 x 5 belt
405 x 1 belt

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 10
315 x 6
335 x 1

powerm64
02-09-2011, 02:52 PM
Thursday 2-3-2011, Bodyweight 218 pounds

Standard Deadlifts, dead stops

135 x 10 x 2
225 x 10
315 x 3
365 x 3 belt
405 x 1 belt
430 x 1 belt
445 x 1 4" block pulls
405 x 5 4" block pulls

Upright Rows with curl bar

75 x 10
110 x 10 x 3

Close Grip Speed Bench

225 x 3 x 8

powerm64
02-09-2011, 02:55 PM
Monday 2-7-2011, Bodyweight 220 pounds

Light Squats with knee sleeves

135 x 10 x 2
225 x 10 x 2
315 x 10
365 x 6 belt
405 x 3 belt
430 x 1 belt

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 3 pauses
315 x 2 pauses
335 x 2
355 x 1

Incline Bench

135 x 10 x 2
185 x 10
225 x 8

powerm64
08-12-2012, 08:37 PM
I can't wait until next week to hit the gym again. I had hernia surgery three weeks ago and was told not to lift so. It has been some time since I have posted on my log, time to get it started again.

powerm64
08-21-2012, 04:22 PM
Tuesday 8-21-2012, Bodyweight 216 pounds

This is the first time I have squatted since the first week of June of this year due to post hamstring tear, Hernia problems and laziness. I had been doing sets of 10 with 365 and sets of 5 with 405 raw before the layoff with just a belt. Today was the start of a new chapter not having to worry about the hernia strain anymore.

Raw Light Squats

135 x 10 x 3
185 x 10 x 2
225 x 10 x 3

Walked one mile on the treadmill for my cardio.

powerm64
09-04-2012, 06:09 AM
Tuesday 8-28-2012, Body weight 212 pounds, Solo Workout

Close Grip Bench Press

135 x 10 x 3
225 x 10 x 3

Close Grip Smith Inclines

135 x 10 x 2
185 x 10
225 x 3
135 x 20

Close Stance Sumo Deads

135 x 10 x 2
225 x 5 x 2
315 x 3
365 x 3 Belt

Curl Bar Curls, Pushdowns and Abs

powerm64
09-04-2012, 06:18 AM
Saturday 9-1-2012, Body Weight 212 pounds, Solo Workout

Light Raw Squats

135 x 10 x 3
225 x 10
275 x 10
315 x 8 Belt
365 x 1 Belt

powerm64
09-04-2012, 10:37 AM
Tuesday 9-4-2012, Body Weight 212 pounds, AM Solo Workout

Light Raw Squats

135 x 10 x 2
225 x 10 x 2
275 x 10
315 x 10 Belt
365 x 2 Belt

Walked one mile on the treadmill for my cardio.

powerm64
09-04-2012, 03:34 PM
Tuesday 9-4-2012, Body weight 212 pounds, Evening Workout. It sucks that my weights and reps are so low compared to what I usually do, but it's a start.

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 6
315 x 1
275 x 6
225 x 17

Curl Bar Curls, Pushdowns and abs

powerm64
09-07-2012, 04:24 AM
Thursday 9-6-2012, Bodyweight 214 pounds

Smith Inclines

135 x 10 x 3
185 x 10
225 x 10
250 x 4
185 x 15
135 x 31

Standard Deadlifts, Dead Stops

135 x 3 x 2
225 x 3 x 2
315 x 3
365 x 5 Belt

Upright Rows, Curls and pushdowns

powerm64
09-09-2012, 03:08 PM
Sunday 9-9-2012, Body Weight 212 pounds, Solo Workout

Light Raw Squats

135 x 10 x 3
225 x 10 x 2
275 x 10
315 x 10 Belt
365 x 1 Belt
365 x 2 Belt

I was wanting 3 or more reps with the 365 but I lost my balance on the first set and had to settle with only 2 on the second set.

powerm64
10-01-2012, 05:00 PM
Wednesday 9-12-2012, Body weight 214 pounds, Solo Workout

Close Grip Bench Press

135 x 10 x 3
225 x 10 x 3
275 x 5
225 x 14

Close Stance Sumo Deads

225 x 5 x 3
315 x 5 x 2
365 x 5 Belt

Upright Rows, Light Leg Press, Lat Pulls, Bi's & Tri's

powerm64
10-01-2012, 05:07 PM
Monday 9-17-2012, Body weight 215 pounds, Short workout today

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 9
315 x 2
275 x 8
225 x 15

Pushdowns, Lat Pulls, Abs

powerm64
10-01-2012, 05:11 PM
Thursday 9-20-2012, Body weight 216 pounds

Close Grip Speed Bench Press

135 x 3 x 6
225 x 3 x 8

Flat Dumbbell Press, super sets

100 x 10
100 x 8
100 x 10
100 x 9

Upright Rows, Bi's & Tri's, Abs

powerm64
10-01-2012, 05:14 PM
Monday 9-17-2012, Body weight 215 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 9
315 x 2
275 x 8
225 x 15

Lat Pulls, Bi's & Tri's, and abs

powerm64
10-01-2012, 05:17 PM
Tuesday 9-25-2012, Body weight 216 pounds

Bench Press

135 x 10 x 2
225 x 5 x 2
275 x 3
315 x 3
275 x 10
225 x 14

Lat Pulls, Light Leg Press, Bi's & Tri's and abs

powerm64
10-01-2012, 05:21 PM
Thursday 9-27-2012, Body weight 218 pounds

Close Grip Speed Bench Press

135 x 3 x 6
225 x 3 x 8

Flat Dumbbell Press, super sets

100 x 10
120 x 5

Smith Inclines

135 x 10
225 x 10
250 x 3
135 x 33

Standard Deadlifts, Dead Stops

135 x 3 x 2
225 x 3 x 2
315 x 3
365 x 4 Belt

Upright Rows, Bi's & Tri's, Abs

powerm64
10-01-2012, 05:23 PM
Sunday 9-30-2012, Body Weight 215 pounds, Solo Workout

Light Raw Squats

135 x 10 x 3
225 x 10 x 2
275 x 10
315 x 10
365 x 3 Belt

Walked Two Miles on the Treadmill for Cardio

powerm64
10-01-2012, 05:26 PM
Monday 10-1-2012, Body weight 215 pounds, Short workout

Bench Press

135 x 10 x 3
225 x 5 x 2
275 x 5
315 x 3
330 x 1
275 x 9

Abs

powerm64
10-10-2012, 03:29 PM
Thursday 10-4-2012, Body weight 215 pounds

Close Grip Speed Bench

135 x 3 x 6
225 x 3 x 8

Flat Dumbbell Press

100 x 10
120 x 6
100 x 10
100 x 11

Smith Inclines

135 x 27

Close Stance Sumo Deads, Dead Stops, No Belt, First time pulling 405 post Hernia Surgery.

225 x 3 x 2
315 x 5 x 2
365 x 6
405 x 1

Upright Rows, Bi's & Tri's, Abs

powerm64
10-10-2012, 03:33 PM
Sunday 10-7-2012, Body Weight 217 pounds, Solo Workout, First time Squatting 405 post Hernia Surgery.

Raw Squats with Knee Sleeves

135 x 10 x 3
225 x 5 x 2
275 x 5
315 x 5
365 x 5 Belt
405 x 1 Belt

Walked Two Miles on the Treadmill for Cardio

powerm64
10-10-2012, 03:38 PM
Monday 10-8-2012, Body weight 217 pounds

2" Fat Bar Bench Press, First time using the fat bar in six months.

108 x 10 x 3
198 x 10 x 2
248 x 10
268 x 7
288 x 3
198 x 22

Lat Pulls, Swiss bar Curl/Press, Tri's and abs

powerm64
10-11-2012, 05:39 PM
Thursday 10-11-2012, Body weight 217 pounds

Close Grip Speed Bench Press

135 x 3 x 6
225 x 3 x 8

Smith Inclines

135 x 5 x 2
225 x 5 x 2
250 x 4
225 x 10
135 x 38

Standard Deads, Dead Stops, No Belt

135 x 3 x 2
225 x 3 x 2
315 x 3
365 x 5

Swiss Bar Curl/Press

powerm64
10-15-2012, 04:43 PM
Sunday 10-14-2012, Body Weight 217 pounds, Solo Workout

Raw Squats with Knee Sleeves

135 x 10 x 3
225 x 5 x 2
315 x 5
365 x 6 Belt
405 x 2 Belt
405 x 3 Belt and loose knee wraps

Squats keep moving up so hopefully I can hit a PR by the end of the year.

powerm64
10-23-2012, 04:39 PM
Tuesday 10-16-2012, Body weight 216 pounds

Close Grip Bench Press

135 x 10 x 3
225 x 5 x 2
275 x 5
315 x 2
335 x 1
275 x 7
225 x 15

powerm64
10-23-2012, 04:42 PM
Thursday 10-18-2012, Body weight 215 pounds

Close Grip Speed Bench Press

135 x 3 x 6
225 x 3 x 8

Smith Inclines

135 x 10 x 2
225 x 10
250 x 4
135 x 40

Close Stance Sumo Deads, Dead Stops

225 x 5 x 2
315 x 5
365 x 10
405 x 3 Belt
425 x 1 Belt

powerm64
10-23-2012, 04:46 PM
Monday 10-22-2012, Body weight 216 pounds

Bench Press

135 x 10 x 3
225 x 5 x 2
315 x 4
330 x 1
340 x 1
315 x 3
275 x 10
225 x 20

Lat Pulls, Bi's & Tri's and abs

powerm64
10-23-2012, 04:48 PM
Tuesday 10-23-2012, Body Weight 216 pounds, Solo Workout

Raw Squats with Knee Sleeves

135 x 5 x 3
225 x 5 x 2
315 x 5
365 x 6 Belt
405 x 3 Belt
425 x 1 Belt

Squats felt really strong tonight.

powerm64
11-14-2012, 05:04 PM
Thursday 10-25-2012, Body weight 216 pounds

Close Grip Speed Bench Press

135 x 3 x 6
225 x 3 x 8

Flat Dumbbell Press

100 x 10

Standard Deads, Dead Stops, No Belt

225 x 5 x 2
315 x 3
365 x 3
405 x 1

powerm64
11-14-2012, 05:08 PM
Monday 10-29-2012, Body weight 214 pounds

Bench Press

135 x 10 x 3
225 x 5 x 2
275 x 5
315 x 3 x 2
280 x 10
225 x 16

Lat Pulls, Swiss bar Curl/Press, Ab's, Tri's and abs

powerm64
11-14-2012, 05:13 PM
Thursday 11-1-2012, Body weight 212 pounds

Close Grip Speed Bench Press, All Pauses

135 x 3 x 6
225 x 3 x 8

Smith Inclines

135 x 10
225 x 5
250 x 5
265 x 4
225 x 10
185 x 20
135 x 21

Close Stance Sumo Deads, Dead Stops, No Belt

225 x 5 x 2
315 x 5
365 x 3
405 x 10 Most reps done with this weight post hamstring tear and hernia repair
440 x 1

Curl Bar Upright Rows

75 x 10 x 4

powerm64
11-14-2012, 05:14 PM
Sunday 11-4-2012, Body Weight 210 pounds, Solo Workout

Raw Squats with Knee Sleeves

135 x 5 x 2
225 x 5 x 2
315 x 5
365 x 6 Belt
405 x 3 Belt
365 x 4 Belt

powerm64
11-14-2012, 05:16 PM
Monday 11-5-2012, Body weight 212 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2
275 x 10
320 x 3
285 x 8
225 x 18

Lat Pulls, Swiss bar Curl/Press, Ab's, Tri's and abs

powerm64
11-14-2012, 05:21 PM
Thursday 11-8-2012, Body weight 214 pounds, Solo Workout

Flat Dumbbell Press

45 x 10 x 2
100 x 11
120 x 6
100 x 11
100 x 7

Incline Press

135 x 10

3 1/2" Standard Deads, Block Pulls, Dead Stops

135 x 5 x 2
225 x 5 x 2
315 x 5
365 x 3
405 x 3 Belt
425 x 3 Belt

powerm64
11-14-2012, 05:29 PM
Monday 11-12-2012, Body weight 215 pounds

1 1/8" wide, Reverse Bands Bench Press

225 x 5 x 2
315 x 5 x 2
365 x 5 x 3
385 x 4
405 x 2
370 x 6
315 x 12

Bi's & Tri's and abs

powerm64
11-14-2012, 05:33 PM
Tuesday 11-13-2012, Body Weight 214 pounds, Solo Workout

Raw Squats with Knee Sleeves

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 8 Belt
405 x 1 x 2 Belt
315 x 6
225 x 10

powerm64
12-09-2012, 01:55 PM
Thursday 11-15-2012, Body weight 215 pounds

Standing Military Press

45 x 10 x 3
95 x 10 x 2
105 x 10 x 2
95 x 15

Close Stance Sumo Deads, Dead Stops, No Belt

225 x 5 x 2
315 x 5
365 x 3
405 x 1
440 x 6 Belt, Touch & Go

powerm64
12-09-2012, 01:59 PM
Monday 11-19-2012, Body weight 214 pounds

Bench Press

135 x 10 x 2
225 x 10 x 2
315 x 3
275 x 5 x 5 Pauses
275 x 11 Reverse Bands 1/2" wide

Lat Pulls, Swiss bar Curl/Press, Ab's, Tri's and abs

powerm64
12-09-2012, 02:01 PM
Thursday 11-21-2012, Body Weight 214 pounds

Raw Squats with Knee Sleeves

135 x 10 x 2
225 x 5 x 2
315 x 5
365 x 5 Belt
405 x 1 Belt

Standard Deadlifts

135 x 5 x 2
225 x 5 x 2
315 x 5
365 x 10 Belt

powerm64
12-09-2012, 02:04 PM
Monday 11-26-2012, Body weight 216 pounds

Bench Press

135 x 10 x 2
225 x 10 x 2
315 x 6 Reverse Bands 1/2" wide
315 x 5 Reverse Bands 1/2" wide
280 x 5 Pauses
280 x 3 pauses
275 x 5 x 3 Pauses

Lat Pulls, Swiss bar Curl/Press, Ab's, Tri's and abs

powerm64
12-09-2012, 02:07 PM
Thursday 11-29-2012, Body weight 215 pounds

Close Grip Bench Press, All Pauses

135 x 6 x 3
225 x 10

Close Stance Sumo Deads, Dead Stops

225 x 5 x 2
315 x 5
365 x 3
405 x 1 Belt
435 x 1 Belt
460 x 1 Belt
450 x 6 Belt, Touch & Go

powerm64
12-09-2012, 02:10 PM
Monday 12-3-2012, Body weight 215 pounds

Bench Press

135 x 10 x 3
225 x 10 x 2 Pauses
280 x 5 x 5 Pauses
315 x 3 x 3 Reverse Bands 1/2" wide

Lat Pulls, Swiss bar Curl/Press, Ab's and Tri's

powerm64
12-09-2012, 02:12 PM
Thursday 12-6-2012, Body Weight 216 pounds

Raw Squats with Knee Sleeves

135 x 10 x 2
225 x 10

3 1/2" Standard Deads, Block Pulls, Dead Stops

135 x 5 x 2
225 x 5 x 2
315 x 5
365 x 3
405 x 3 Belt
430 x 5 Belt