Becoming a powerlifter

[Harlanspower]

Time to start logging my workouts for all to see. I have spent the last 9 months training and running half-marathons. That phase of my life is now over and time to train like a powerlifter.

MONDAY--MARCH 29TH 5:10PM - 6:40PM

DB BENCH
30X10
45X10
55X5
65X5
75X5
80X5
85X3

DECLINE HAMMER BENCH
180X8
230X5
270X5
320XNOPE
270X4

ONE ARM DB INCLINE PRES
40X10

DIPS
BWX5
BWX6

SEATED ARNOLD PRESS
30X10
35X8
40X8

SEATED DB LATERALS
15X15X2

STANDING DB LATERALS
30X10X2

UPRIGHT ROWS
50X10
60X10
80X10

FLAT BENCH DB TRI EXT
15X15
20X10
25X10
25X7

Y PUSHDOWNS
100X10
120X10
130X8
140X6

[StLRPh]

Good luck, what programming are you going to be following?

[Harlanspower]

Good luck, what programming are you going to be following?

I plan to follow Westside style, but I want be really starting that for about a week and half.

[Harlanspower]

Wednesday march 31, 2010 6:10 am - 7:45 am

box squats (below parallel)
45x5
95x3
135x2x8

rack pulls off 3rd pin in rack
135x8
225x3
275x3
315x3
365x3 (belt & straps)
405x2 (belt & straps)

bb rows
135x10
155x8
165x8
135x8

mid grip pulldowns
135x10
150x7
135x8

db shrugs
100x10
105x10
85x20

standing ab crunch
45x15
45x20x2

leg raises with stability ball
ballx10x3

3 sets of forearm work