HarlansPower Training Journal

[Harlanspower]

I have decided to start posting my journals again. I enjoy getting stronger, and would like to do some powerlifting competitions again. So if you are an experienced lifter feel to post comments or recommendations.

[Harlanspower]

September 28, 2009 6pm

bb bench
45x30
135x10
155x5
165x5
175x2

incline db press
50x8
60x8
70x4

cable cross overs
20x15
25x12

standing db laterals
15x20
20x15
25x10

standing bb shoulder press
45x10
65x8
75x8

y bar pushdowns
40x15
50x12
60x12
70x10

lying db tri extension
10x15
10x12
10x10

situps
10x20

hanging raise
bwx10

db side bends
35x15
55x15x2

jump rope for 1 minute

[Harlanspower]

OCTOBER 1, 2009 5:45 PM

DEADLIFTS OFF 3 IN BLOCK
135X8
225X5
275X5
295X5
315X4

POWER CLEANS
135X5
145X4
155X2
135X5

LEG PRESS
200X20

INCLINE SITUPS
BWX15X2
BWX12

BB CURLS
50X10
70X10
80X6
80X5

ROPE PUSHDOWN
70X15
80X10
90X10
100x10

[Harlanspower]

October 3, 2009

standing shoulder press
65x5
85x5
95x3
45x15

hammer curls
30x10
35x10
40x5
45x5
50x3

standing db press
35x5
45x5
40x5
15x35

straightbar pushdowns
80x15
100x10
120x10
140x10
150x10

ab rope crunch
70x100

sled pulls 4 x 90lbs

[Harlanspower]

October 5, 2009

pause squats off 9th pin
45x10
95x5
135x5
165x5
185x5
225x2
225x2
225x2

paramount leg/squat
bwx8
20 x5x3

db stiff deadlifts
75x10
80x10
90x10

seated calf raise
90x20x3

rotary calf machine
200x20x3

cybex ab crunch machine
90x20x3

standing db curls
30x10
35x8
30x8
25x8

v cable pushdowns
100x15
120x12
150x10
150x8

[Harlanspower]

OCTOBER 7, 2009 6:40 AM WEDNESDAY

DB BENCH PRESS
40X10
50X8
60X8
70X5X5

INCLINE LOG PRESS
135X8
140X8
155X6
160X3
160X4
135X9

HAMMER CURLS
35X10
40x8
35x8
30x8

CLOSE GRIP BENCH PRESS
95X10
115X10
120X8
115X8

LEG RAISE
BWX15X3

10 MINS ON TREADMILL

[Harlanspower]

October 8, 2009 1:15 pm

deadlifts off 3 in block
135x10
225x5
275x5
315x5
320x4
330x4

zercher deadlifts
135x5
145x5
155x5

power cleans
135x5
135x5
140x4
145x3

bb curls
70x8
80x8
90x5
100x3

rope pushdowns
110x10
120x10
130x10
140x8

incline situps
bwx15
bwx10
bwx8

[Harlanspower]

October 10, 2009 12:40pm saturday

standing bb shoulder press
45x10
65x5
85x5
95x5
105x5
55x16

close grip curls
10x10
30x10
50x10
70x5
80x5
10x25

standing db press
40x5
45x5
50x4
20x30

straight bar pushdowns
120x10
130x10
150x10
150x10

abs
100x

prowler push with 50lbs added.

[Harlanspower]

October 12, 2009 monday 8:48am

pause squats off 9th pin
45x8
135x6
175x5
195x5
210x4
225x3
225x3
225x3

paramount leg press/squat
50x5
50x5
50x5

seated leg curls
80x10
100x10
120x10

standing calf raise
180x12x3

seated calf raise
100x20x3

standing db curls
35x10
40x10
45x6
30x12

y pushdowns
110x20
130x12
150x10
170x10

rope crunch
110x30
150x12
170x10

stair climber 10 mins

[Harlanspower]

October 14, 2009 wednesday 6:30 am

db bench
45x10
55x10
65x6
75x5x5

log incline press
135x8
145x6
155x6
165x2
165x4
135x10

hammer curls
40x10
40x8
40x8
30x10

close grip bench press
115x10
125x10
135x7
125x7

bench curl ups
bwx15x3

[Harlanspower]

October 15, 2009

deadlifts
135x10
225x5
275x3
315x3
340x3
365x2

hammer rows
90x15
180x10
200x8
210x6--drop set
180x6--drop
90x10--drop

wide pulldowns
90x10
105x8
120x6

db shrugs
90x10
100x10
100x8

[Harlanspower]

OCTOBER 17, 2009 SATURDAY 12:45 PM

DYNAMIC BB BENCH
45X30
95X10
135X3X10
135 X15

DECLINE HAMMER BENCH
180X8
200X6
230X5

FLAT FLYES
30X15

STANDING DB LATERALS
20X15
25X12
30X10--drop
15X10--drop

STANDING BENT LATERALS
20X15
25X10
25X10

PLATE FRONT RAISE
25X10
25X12

LYING DB TRI EXTENSIONS
15X20
20X10
25X8
20X10
15X6

ROPE PUSHDOWNS
100X8
80X10
70X10

PREACHER DB CURLS
25X15

AB BENCH CRUNCH
40X

[Harlanspower]

October 19, 2009 monday 5:30 pm

squats
45x10
135x6
185x3
210x3
225x3
240x3
250x2
225x5
135x12

reverse hypers
bwx20
90x10x3
bwx10

single ham curls
20x15
30x10
40x10

seated calf raise
115x15x2
115x20

close grip pulldowns
105x10
120x8
135x6
150x5

situps
bwx15
bwx12

[Harlanspower]

October 21, 2009 wednesday 6:15 am

db bench press
40x10
50x8
60x6
70x4
80x4
85x3

hammer flat bench
180x8
230x6
270x6
320x2

arnold press
30x10
40x8
40x8

rear lateral rows on incline bench
15x15x4

incline close grip bench
45x10
95x10
115x8
120x6
125x5

lying db tri cross ext
15x15x3
15x10

db side bends
50x10
55x10
60x10
65x10

[Harlanspower]

October 23, 2009 thursday 5:50

box squats
bwx10
45x6
95x3
135x2x8
185x3

rack pulls off 3rd pin
135x6
225x6
315x4
365x2

pullthroughs
80x10
100x10
120x12

hip abducts
110x12x3

hip adducts
130x12x3

hammer curls
35x10
40x10
45x6

ab bench crunch
40x

[Harlanspower]

October 24, 2009 saturday 1:35pm

dynamic bench press
45x25
115x10
140x3x10 (varied grips)
140x19

decline hammer bench
180x8
230x5
250x5

cable crossovers
60x12
70x10
40x10

hammer shoulder press
90x8
120x6
140x4

rear lateral rows on incline bench
20x15
30x12
40x10
40x8

rotator work
3 sets of 20

band pushdowns
band x15x2
bandx12
bandx10x2

overhead band pushouts
bandx12x4

inverted row
bwx6x4

hanging leg raise
bwx15
bwx10x2
bwx12

sled pull 1 lap 100lbs

[Harlanspower]

OCTOBER 26, 2009 MONDAY 5:44PM

SQUATS
45X12
135X6
185X3
225X3
245X3
260X3
275X1 (barely)
225X6

GOOD MORNINGS
55X10
135X8
145X8
155X8

CYBEX BACK EXTENSION
150X10
210X10
250X10
310X10

LEG EXTENSION
75X15
87.5X15
100X15

CYBEX ROWS
100X10
120X10
150X8
170X6
190X5
205X4

BB CURLS
50X10
70X8
80X8

REVERSE BB CURL
20X10

[Harlanspower]

OCTOBER 28, 2009 WEDNESDAY 6:04AM

BB BENCH PRESS
45X25
95X12
135X6
155X3
170X3
185X3
195x3
205X3
215X2
135X15

INCLINE HAMMBER BENCH
90X8
140X8
180X8
200X3
90X12

INCLINE FLYES
30X10
35X10

STANDING DB LATERALS STRICT
15X15
15X12
15X15

REAR LATERAL MACHINE
50X12
60X12X2

BB FRONT RAISE
20X10
30X10
30X10

REVERSE GRIP BENCH
45X20
95X10
115X8
120X7
125X6

WIDE PUSHDOWNS
100X12
120X12
140X12
160X10
190X8

SITUPS
BWX15X2
BWX12

[Harlanspower]

October 30, 2009 friday 6:17am

box squats
45x10
95x5
135x2
145x2x7
235x1

deadlifts
135x10
225x5
275x2
315x1
335x1
355x1
375x1
395x nope!!

Log rows
135x10
155x10
175x10
195x8

hammer pulldowns
90x10
180x10
270x6
180x8
90x12

hammer curls
35x10
40x8
35x8
25x4

[Harlanspower]

October 31, 2009 saturday 10:55 am

dynamic bench press
45x20
95x10
135x5
145x3x10
135x7 (pec feeling strained)

seated db laterals
20x15x3

rear lateral row on incline
20x10
30x10
40x10x2

rotator work
3 sets of 20

lying db tri extension
20x10x5

y bar pushdowns
120x10
140x10
160x8
120x8
100x6
60x8

ab bench crunch
2 sets of 20
1 set of 12

[Harlanspower]

November 2, 2009 monday 5:40pm

squats off 13th pin
45x10
135x5
185x3
225x3
275x3
295x3
315x3
335x3
365x3
385x3
405x1

leg press
200x10
400x8
490x5
400x8

reverse hyper
bwx10
bwx12
bwx15
bwx18
bwx20

pulldowns
105x10
120x8
135x6
150x5
165x4

db shrugs
100x20

[Harlanspower]

November 4, 2009 wednesday 6 am

floor press
45x20
95x10
135x5
155x3
175x3
190x3
205x2
215x2
135x10

hammer flat bench
180x8
270x6
300x4

unilateral db bench
40x10
45x10
50x10

1 arm db standing shoulder press
20x10
30x8
40x6

rear lateral row on incline
40x10
45x8
50x6
25x10

front plate raise
25x10
35x10
45x8

incline db tri extension
60x10
70x10
80x8
90x4

wide pushdowns
40x10
50x10
60x8x2

hanging leg raises
bwx12x2
bwx10

[Harlanspower]

November 5, 2009 thursday 5:35 pm

box squats
bwx10
45x6
95x3
155x2x8
245x1

rack pulls from 3rd pin
135x10
225x5
275x3
315x3
365x3
405x3
430x1

db rows
60x8
65x8
70x8

mid grip pulldowns
120x10
135x8
150x6
165x4

db curls
35x10
40x8
45x4
30x6

seated calf raise
90x20
135x15
135x20

forearm work
3 sets

[Harlanspower]

November 7, 2009 saturday 2:45 pm

dynamic bench
45x20
95x10
150x3x10
150x16

decline hammer bench
180x8
230x6
270x3

unilateral incline db press
35x10
45x10
50x10

leaning 1 arm db laterals
20x10
25x10
25x12

lying rear laterals
15x15
20x15
25x15

rotator work
3 sets

lying 1 arm db tri ext
15x10x5

y pushdowns
110x12
140x10
160x10
190x6

ab crunch
40x

[Harlanspower]

November 10, 2009 tuesday 6:20 am

squats
bwx16
45x8
135x4
185x3
225x3
250x3
265x3
280x1
225x8

reverse hypers
bwx10
50x10
60x10
70x10
bwx10

single ham curls
30x10
40x10
50x10

hip abductions
115x12
130x10
135x10

hip adductions
135x12
150x12
170x10

standing calf raise
200x15
220x10
240x10
300x8

[Harlanspower]

November 11, 2009 wednesday 12:15 pm

bb bench press
45x30
95x10
135x8
155x3
165x3
175x3
185x3
195x3
205x3
215x3
225x2
185x8

palms in db incline press
60x6
65x6
70x6

cable crossovers
60x10
70x8
40x10

rear lateral machine
50x15
60x12
70x10

standing 1 arm db press
30x8
35x8
45x6

flat bench db tri ext
15x12
20x10
25x10
30x8
30x6
15x8

rope pushouts
70x10
80x10
90x10

4 sets of bis

situps
bwx15x3

[Harlanspower]

November 12, 2009 thursday 5:43pm

box squats
bwx10
45x6
95x4
135x2
160x2x8
250x1

sumo deadlifts
135x5
225x5

convential deads
315x10

hammer rows
90x15
180x10
230x8
270x5

face pulls
30x12
45x10
60x8

db shrugs
105x10
125x10 (wraps)
150x10 (wraps)

treadmill 20 minute walk

[Harlanspower]

November 13, 2009 5:48pm friday

dynamic bench
45x30
95x10
135x5
155x3x10
155x12

hammer incline press
140x8
180x8
200x5

db laterals
20x15
25x10
30x10

rotator work
3 sets

close grip bench ext and press super set
45x10
65x10
75x8

reverse grip pushdowns
40x10
50x10
60x10
70x12

abs on stability ball
50 reps

[Harlanspower]

November 16, 2009 monday 6:15 pm

good mornings
55x12
105x6
135x3
155x3
165x3
175x3
185x3
195x3
205x3
215x3
225x3
235x3
245x1
260xno way

leg press
200x10
400x10
600x3
400x8

leg extensions
75x15
105x12
125x12

standing calf raises
100x15
160x15
200x15
260x12
300x10

hi cable rows
135x10
150x8
165x6
180x4
195x4

[Harlanspower]

November 17, 2009 tuesday 8:50 am

db bench
45x10
55x5
60x5
70x3
75x3
80x3
85x3
90x3

decline hammer bench
180x8
230x8
270x6
300x2

incline flys
30x10
35x10
40x10

hammer shoulder press
90x10
140x5
140x5

db front raise
15x15
20x10
20x12

rear laterals
25x12
30x12
35x12

reverse bench press
45x12
95x10
115x10
125x10
135x8

y bar pushdowns
120x12
140x10
160x10

situps
10x15
10x10
10x12

[Harlanspower]

November 19, 2009 thursday 5:40 pm

box squats
bwx20
55x10
105x5
165x2x10

deadlifts
225x10
315x5
315x10

db rows
60x10
70x10
75x6
80x5

hammer pulldowns
180x10
230x6
270x5

lying ham curls
37.5x15
50x10
62.5x10
75x10

1 leg hypers
bwx10x2

[Harlanspower]

November 20, 2009 friday 9:15 am

dynamic bench press
45x30
95x12
135x6
160x3x10
160x15

hammer flat bench
180x6
270x6
320x3
180x15

flat flys
35x10
45x8

standing laterals
15x15
15x20
15x15

rear lateral row on incline
40x10
45x10x2

rotators
3 sets

flat bench db tri extensions
20x15
25x10
30x10x2
30x8

straight bar pushdown
120x15
150x10
170x10
190x8

forearms
4 sets

cable bicep curl
60x12
70x10
80x10
90x10

hyper situps
bwx15x3

bb side bends
60x15
70x15
80x15

[Harlanspower]

November 23, 2009 monday 1:58pm

squats off 13th pin
bwx8
55x8
145x6
195x3
235X3
285X3
315X3
335X3
355X3
375X3
400X3
420X1

REVERSE HYPERS
BWX12
90X10X2
140X10
BWX10

PARAMOUNT SQUAT/HACK MACHINE
45X8
90X6
45X4

SINGLE LEG HAM CURLS
30X12
40X10
50X10
60X6

STANDING CALF RAISES
200X15
300X10X3

CURL GRIP PULLDOWNS
105X10
135X6
150X6
165X5
180X5

STANDING AB CRUNCH
50X20
60X15
70X20

[Harlanspower]

November 25, 2009 wednesday 6am

bench lockouts from 9th hole
45x8
95x8
135x5
155x3
175x3
190x3
205x3
215x3
230x3
245x3
260x1

incline db press
60x6
70x6
80x6

flat flys
35x10
50x8

rear lateral rows
40x10
40x12x2

1 arm db shoulder press
40x6
45x6
50x6

rotator work
3 sets

incline db tri extension
70x10
80x10
90x6
70x12

band pushouts
3 sets of 10

hammer curls
40x10x2
4x8

hyper situps
25x10x2
25x15

bb curls
45x12

forearms
5 sets

[Harlanspower]

December 5, 2009 saturday 11:55am

dynamic bench with mini bands doubled
120x3x10

hammer flat bench
180x10
270x8
320x5
180x12

db laterals
20x15
25x15
30x10
15x10

pull aparts with monster mini band
15x
2 sets of 12

band pushdowns
monster mini x20x2

overhead pushouts with monster minis
4 sets of 15

y bar pushdowns
120x12
130x10
150x10

hammer curls
30x10
3x10
40x8

situps with mini band
bwx10
bwx8
bwx7

[Harlanspower]

December 7, 2009 MONDAY 5:45pm

deadlifts
135x10
225x5
275x3
315x3
350x3
380x3
405x2

leg press
200x10
400x8
600x5

hypers with mini band
bwx15x2

seated calf raise
105x20
125x8
160x8

mid grip pulldowns
135x10
150x6
165x6
180x5

[Harlanspower]

December 9, 2009 wednesday 6:18 am

bb bench press
45x25
95x12
135x8
155x3
175x3
190x3
205x3
225x3
250xnot quite
185x8

incline hammer press
140x6
180x6
230x4

flat flys
35x12
45x10

1 arm db shoulder press
35x8
40x8
45x8

rear lateral rows on incline
40x10x3

band front raises with mini band
2 sets of 10

flat bench db tri extension
20x10
25x10
30x10
35x5
20x7

band overhead tri extensions
monster mini x20
mmx15
mmx12

[Harlanspower]

Thursday december 10, 2009 5:45pm

box squats
bwx10
45x10
95x6
135x3
165x2
185x2x8

reverse hypers
bwx15
50x10
140x10
160x10
180x8
bwx15

hammer rows
180x10
230x8
270x6
300x4
180x10
90x10

hip abductions
130x10
140x10
150x10

hip adductions
150x10
165x10
175x10

leg raise station
bwx20
bwx15
bwx20

bbcurls
50x10
70x10
80x8
90x6

db preacher curls
20x10x2

forearms
3 sets

treadmill
17 minutes walking.

[Harlanspower]

December 12, 2009 saturday

dynamic bb bench with mini bands
45x35
95x12
140x10x3
140x18

unilateral db flat bench
45x10
55x8
60x8

incline flys
35x10
45x10

hammer shoulder press
90x10
140x5
140x5
90x6

db laterals strict
15x12x3

band pull aparts
monster mini x15x3

2 arm incline db tri extension
60x10
70x10
80x10
90x8

band overhead pushouts
mm bandx15x4

forearms
5 sets

leg raises with twist
bwx10x3