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Kroncke
05-06-2010, 02:16 AM
What's up?

I'm a 26 year old powerlifter out of San Diego seeking a 635/405/635 raw/tested total @275.

Stats:
6'2"
263 (waking)
~25% bodyfat
11+ years training (bodybuilding/powerlifting)
competed in 3 meets as a teenager

Feel free to ask any questions you want.

Nick

Kroncke
05-06-2010, 02:34 AM
Mon., 5-3

Squat Day

1. front box squats w/harness
45x10
95x3
135x3
185x3
220x6x3
--Slow as ****, as I'm a back-dominant squatter. These should push my squat up.

2. sumo deadlifts (pin-1, 3" off ground)
135x10
225x5
315x3
belt
365x1
405x1
455x1
495x1
545x1
585x1 PR
--585 was the slowest deadlift of my life. The pressure I felt was like when I used to squat with a suit. Sumo is my weak stance so I'm going to push it.

3. reverse hypers
90x6
200x6
290x6
400x6

4. sled
100x5 round trips

--Good workout. Felt like a weak bitch, but improving my weak points will get me stronger. I repeat that myself often.

Kroncke
05-06-2010, 02:52 AM
Wed., 5-5

Bench Press Day

1. 45x20
95x15
135x10
185x3
220x3
255x1
275x1
290x1
310x1
330x1
345x1
365x1 PR, goal for the day
385x1 PR
395x0
--I was gunning for 365 and it went up like an opener! Then I jumped to 385 and hit it. Then I over-reached for 395 and just got it off my chest. 405 is going down soon!

2. dumbbell press
40x10
60x6
80x6
100x6
115x6
130x5
--I locked out my left arm on my 6th rep, but my right arm missed by about an 1/8th.

3. side raises ssw/front raises
20x3x10
--These were the hardest part of the workout. My partner and I exchanged sets. I hate the pump!!!

4. StairMill (aka The Torturer): 20 min. @L5

--I was happy to hit 365 and elated to hit 385. My squat will obviously be my big focus to hit my goal total.

Kroncke
05-07-2010, 01:55 AM
Back Day

1. shoulder-width/neutral-grip pulldowns
120x10
150x6
180x6
210x6
240x6
270x6
300(stack)x6 PR

2. 1-arm Hammer Strength rows
45x10
90x6
135x6
180x6
225x6
280x6 PR

3. reverse pec-deck
45x10
60x10
75x10
90x10
105x10
120x10
135x10
150x10

4. StepMill: 20 min. @L5

--Good workout. I went to an interview before I trained and I got a new job @the Hard Rock Hotel! Today was a great day. My new job will help my training immensely (coming from a ****ty retail schedule) and there's so many ****ing hot chicks there! Also, the hate was strong in my fellow powerlifters @the gym and this means I'm finally getting really strong!

Kroncke
05-09-2010, 01:03 AM
Arms Day

1. v-bar pushdowns
30x50
50x15
60x15
70x15
80x15
90x15
100x15
110x15 PR

2. rolling decline ext.
20x20
30x10
40x6
50x6
60x6
70x6 PR

3. dips (torso upright)
bwx3x10

4. alternate hammer curls
20x15
30x10
40x6
50x6
60x6
70x6 PR
w/fat grip attachment
30x20
40x10 PR

5. leg press toe presses
90x15
180x15
270x15
360x15

6. StepMill: 20 min. @L5; stretching

--Good workout. Rolling ext. are pushing my bench for sure. Cardio sucked like normal.

Kroncke
05-11-2010, 02:25 AM
Squat Day

1. front box squats w/harness
45x10
95x5
135x5
185x3
220x3
255x1
275x1
290x1
310x1
330x3
365x3 PR
--365 was the training max I used to warm-up, but 330x3 was so easy, I went for 365x3. Next week, I'll use 405 for my training max. These ****ers are hard! The front squat harness I used was bent when Kevin Nee repped out 500 on it (he used to train @a gym my buddy owned) and it fell forward after my 2nd rep with 365. I regrouped, re-racked the weight and hit a 3rd rep. I saw stars, so I closed it down. Doing heavy squats again felt good!

2. leg press
360x6
540x6
720x6
900x6
1080x6 PR
--Heavy!

3. Romanian deadlifts
135x8
225x8
315x8
405x8
--Good form throughout.

4. reverse hypers
200x10
400x3x10

--Good workout. Doing front box squats makes me feel like a bitch! It's bench weight! Lol.

Kroncke
05-13-2010, 02:05 PM
Yesterday.

Bench Press Day

1. floor press (training max: 385)
45x20
95x15
135x10
195x3
230x3
270x1
290x1
310x1
330x1
345x3 PR
--345x3 was my goal, but I think if I had worked out @my normal time (I had to workout out early because of training for my new job), I would have gotten 5 reps. 345x5 is my goal next week.

2. incline dumbbell press
40x10
60x6
80x6
100x6
110x5 PR
--These ****ers were awkward and it took 3 attempts to get the 110s up. I hadn't done these in forever and I don't think I'll keep doing them because they aggravate my right shoulder.

3. Cuban press
30x10
50x10
70x10

4. side raises/front raises
15x3x10

--I only had time to eat breakfast before training, so considering that, it was a good workout.

Kroncke
05-15-2010, 04:10 PM
Yesterday.

Back Day

1. close-grip pulldowns
100x15
150x10
180x6
210x6
240x6
270x6
310x6 PR
--This was the 1st time I've ever had to add weight to the stack!

2. underhand supported T-bar rows
90x10
135x6
180x6
225x6
270x6
315x6
370x6 PR

3. 1-arm DB rows
80x10
100x6
120x6
140x6
160x6

4. reverse machine flyes
50x8
80x8
110x8
140x8
170x8 PR
--Used a new machine and it hit my rear delts hard.

5. standing cable crunches
4x20

6. treadmill
20 min. 4mph/(12.5 min 5%, 2.5 min. 3%, 5 min. 1%)
--These killed my ankles and pumped them so hard I had to lower the incline.

--Good workout. Adding a little more volume.

Kroncke
05-17-2010, 03:36 PM
Sat., 5-15

Arms Day

1. mini-band pushdowns
5x20

2. rolling ext.
20x20
30x10
50x6
60x6
65x6 PR
--I accidentally missed a set with the 40s.

3. upright dips
bwx10
bw+45x10
bw+90x6 PR

4. alternate incline curls ssw/mini-band pushdowns
20x10/10
30x10/10
40x10/10
50x6/10

5. StairMill: 20 min.

--Good workout. I'm going to substitute band pushdowns for cable pushdowns for a while.

Kroncke
05-18-2010, 01:19 AM
Squat Day

1. SSB box squats (training max: 510)
60x10
110x5
150x5
255x3
305x3
355x1
385x1
410x1
435x1
460x3 PR
--I basically good morninged 460x3, but I powered through! Hitting 460x3 makes me very confident I'll be able to get 635 this year.

2. pin-1 deadlifts (3" off ground) (training max: 635)
225x5
320x3
380x3
445x1
475x1
510x1
540x5 PR
--540x5 was brutal after squatting!

3. reverse hypers
200x10
400x10
600x10 PR

4. cardio: carrying 100# up and down a flight of stairs

--Good, taxing workout!

Kroncke
05-21-2010, 05:49 PM
Wed., 5-19

Bench Press Day

1. bench press (training max: 385)
45x20
95x15
135x10
195x3
230x3
270x1
290x1
310x1
330x1
345x3 PR
--I wanted 345x5!!!

2. incline bench press (training max: 295)
150x3
175x3
205x1
220x1
235x1
250x7 PR

3. dumbbell press (neutral-grip)
40x10
60x10
80x10
100x10
115x10 PR

4. Cuban press
40x10
60x10
80x10

5. side raises/front raises
15x10
20x10
25x10

6. StairMill: 20 min.

--Too much volume doing 2 barbell movements. I'm going to go back to 1 barbell movement, then a dumbbell movement.

Kroncke
05-21-2010, 06:02 PM
Yesterday.

Back Day

1. close-grip pulldowns
150x10
200x6
230x6
260x6
290x6
325x6 PR
--I love adding weight to the stack!

2. supported T-bar rows
90x10
135x6
180x6
225x6
270x6
335x6 PR
--Keeping my breath is the hardest part of these mother****ers.

3. 1-arm dumbbell rows
80x8
100x8
120x8
140x8
170x8 PR
--Not only do these jack the back, I'm convinced they enhance my grip like no other (straps are for pussies!).

4. bent-over raises on bench
20x8
30x8
40x8

5. Roman-chair sit-ups
bwx15
bw+45x15
bw+100x15 PR
--My ab didn't hurt doing these, which is a good sign.

6. StairMill: 20 min.

--Good workout.

Kroncke
05-21-2010, 06:04 PM
I got back from the chiro a little while ago.

Doing incline dumbbells and Cuban press ****ed up my right shoulder--thank God for adjustments.

He did notice my wrists weren't locked (starting using wrist wraps) and my hips were a lot better (StairMill).

He said it was the best he's seen me in a long time, so I think my preventative measures are working well. :evillaugh:

Kroncke
05-26-2010, 03:23 AM
Sun., 5-23

Arms Day

1. band pushdowns
light bandX5x20

2. close-grip odd EZ-curl bar ext.
15x20
35x20
55x10
75x10
95x10
115x10
--I attached a pic of this bar. Never used it before. We used the inside neutral-grip.

3. Hammer Strength dip press
90x10
180x10
270x10
360x10

4. alternate curls
20x15
30x10
40x10
50x10
60x10 PR

5. StairMill: 30 min.

--Easy arms workout. I didn't get sore @all, so I'm going to ditch the high reps and go back to 6s for my top sets.

Kroncke
05-26-2010, 03:28 AM
Mon., 5-24

Squat Day

1. SSB low-box squats w/light bands (training max: 510)
60x10
110x5
150x2
200x2
added bands
255x2
305x6x2

2. deadlifts (training max: 635)
135x10
225x5
320x1
380x1
445x1
510x6x1
--We tried to use bands @1st, but the tension was way too high. I need to buy some mini-bands.

3. band pullthroughs
heavy bandx4x10

4. reverse hypers
light bandx2x10
medium bandx2x10

--Good workout. Going up to 80% on deadlifts was a bit heavy. Tried a few new accessory exercises.