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View Full Version : My road to the 2011 Ohio Police and Fires Games Powerlifting Meet (June 16th)



paleopower
02-03-2011, 04:51 PM
My intentions are to stay healthy and compete at this years meet in Fairborn OH
If I maintain weight I will be in the 198 Senior RAW division

I have not done a meet since 2007,, I competed in 198 Open Single Ply then and had a 1170 total.

This time around I highly doubt I will be breaking any world records, but will crush my single ply total, Raw this time around.

My training is pretty much Westside style,

At 21 weeks out my lifts are
Squat-405
Bench - 300
Deadlift - 485

Gonna log back a week or so just to help me keep track.

paleopower
02-03-2011, 04:53 PM
Treadmill 10 min

Shoulder Pre-Hab Work

Flat Bench
115 + mini bands double choked 3x9

Incline DB
40x30x2
40x20x1

Incline Skull Crushers
85x15x3
85x12x1

Around the horn
20x10x2

Machine Rows
3 sets

Hammer Curls
Run the rack 60's to 20's

Laying Weighted reverse crunches
20x2

Wide Leg Situps
20x2

DONE

paleopower
02-03-2011, 04:54 PM
10 min treadmill

Wide Stance Squat
45x12
135x8
185x5
255x3
315x1
350x1
385x1
350x1x4

GHR
BWx5x4

Upper Back, Lower Back, Bicep, and Ab Work

DONE

paleopower
02-03-2011, 04:55 PM
10 min of treadmill

Rotator Cuff Prehab work

Floor Press
45x12
95x10
155x6
185x3
205x2
235x1
250x1
280x1
255x1x4

Top End Partials
225, 275, 295

Lift off and 10 sec Iso hold
315, 315, 345

Close Grip Bench
205x8
225x6
225x5

Behind Neck DB Ext
85x8
95x8
105x7

Smith Machine Shoulder Press
165x6
165x7
165x5

FacePulls
90x12
105x12
120x10

Weighted crunches, hanging leg raises, and decline sit ups

DONE
..

paleopower
02-03-2011, 04:56 PM
Box Squats
225x2x10

Dimmel Deads
135x12
135x12
135x10

Leg Ext
4 sets of 20

Leg Curls Single Leg
4 sets

Back Ext
2 sets of 20

BB Shrugs
225x12
225x12
315x12

Incline DB Curls
20x15
25x12
30x10
35x10

Standing AB work

DONE

paleopower
02-03-2011, 04:57 PM
General Warm Ups

BW Bench for Reps
195x16

Barbell Complex (10 exercises without rest)
Deadlift
Stiff Legged Deads
Hang Cleans
Push Press
Reverse Lunge
Back squat
Good Morning
Bent Over Row
Push Ups
Curls
Set 1 95# 6 reps each
Set 2 115 6 reps each
Set 3 155 4 reps each

Heavy Hamstring work
Heav Leg Presses
6 sets of Biceps
Weighted Ab Work

10 min of treadmill

DONE

paleopower
02-03-2011, 04:58 PM
General Warmups

Dynamic Flat Bench
125 + Mini Bands Doubled
9 sets of 3 using 3 diff grips

Decline DB Press
45x30
50x30
50x20

Tate Press
30x10x4

V-Bar Pressdown
75x10
90x10

Lateral Raises
20x12
35x12
30x10

Iso Low Row Machine
140x12x3

Facepulls
100x10x3

Hanging Leg Raises
12,12,15

Crunches
50,50,50

DONE

paleopower
02-03-2011, 05:06 PM
Wide Stance Squats
45x10
135x5
205x5
255x3
315x1
355x1
390x1
355x1x5

GHR
BWx6x4

Pull Throughs
120x8
150x8
180x8

BB Bent Over Row
135x8
205x6
225x6

Lat Pull Down
90x10
120x8
150x6

Hammer Curls
40x10
40x10
40x12

Standing Cable Crunch
75x12
105x8x2
120x6

Oblique DB Crunch
80x10
100x8x2
110x8

DONE

paleopower
02-03-2011, 05:09 PM
Shoulder Pre-Hab Work

General DB Warm Ups

Floor Press
45x10
95x10
155x6
205x3
245x1
265x1
285x1
255x1x5

Close Grip Bench
205x5
225x4
225x6 with spotter

Reverse Grip Bench (First time doing this in a long time )
135x8
155x7
175x3

Standing Miliary
45x10
115x5
135x5
145x5

1 Arm DB Row
100x10
100x10
110x10

Chins
BWx6x2

Decline Sit up
BWx25x2

DONE

paleopower
02-05-2011, 10:34 AM
Box Squat @ Parallel
135 + Mini Band Doubled
10 doubles

Dimel DL
145x10
155x10
155x10

Leg Press
200x20
200x20
200x20

Mini Band Leg Curl(Single Leg )
3 sets of 8

Back Ext
BWx25x2

BB Shrugs
225x15
315x12
365x8
425x6

Hammer Curls
25x15x3

Hanging Leg Raises
3 sets of 15

Cable Crunches
120x25x3

DONE

Legs were still sore from ME day,,,this is only my 2nd week back into Westside style template and my recovery is lagging a bit.

Pysched about my first bench day tomorrow at Muscleheads with Wolfe and his gang...

paleopower
02-06-2011, 01:36 PM
Flat Bench
45x10
95x10
135x6
185x3
225x3
Add 3 boards
275x1
300x1
315x1
325x1 with some spotter help
315x1
315x1
315x1

Floor Press
225x6
225x6
225x8

Tate Press
30x12
40x10
35x10

Dips
BWx8
BWx8
BWx8

1 arm cable pressdown
50x10
60x10
60x10

DONE

paleopower
02-07-2011, 12:30 PM
Hamstrings are still tight from last week, so pushing DE Squat off till tomorrow. No goal in mind today outside of just getting blood moving.

Shoulder Pre Hab Work with bands

Power Cleans
135x8x3

Seated Military Machine
90x10x3

Arnold Presses
35x15
40x12

EZ Bar Preachers
125x10x3

Straight Bar Spider Curls
105x12x3

Iso Lat Pull Down
90x20x2

Leg Ext
2 sets 20

Leg Raises
BWx15x2

GHD Situps
BWx12x2

Hip Mobility Work

Treadmill
4 MPH for 15 min

DONE

paleopower
02-08-2011, 03:38 PM
Fasted Cardio

Treadmill 4MPH x 20 min

DONE

paleopower
02-09-2011, 06:07 PM
Box Squat to Parallel Box
155 + Doubled Mini Bands
10 doubles

Dimels
155x10
165x10
165x10

Leg Ext
60x40
70x35
70x28

Single Leg Lying Curl
6x6
6x6
6x6

Blue Band Good Mornings
x20
x20

Trap Bar Shrugs
225x15
315x12
385x12

Overhead Cable Curls
45x15
60x15
75x12

Ab Work

DONE

paleopower
02-10-2011, 11:37 AM
Bench
105 BB Weight + 44# Chain + Double Mini Bands
12 triples using 3 diff grips

Incline DB
45x28
45x22
45x20

JM Press
95x11
95x11
95x10

V-Bar Pressdown
60x12
60x12
60x12

Rear DB Flye
20x12
25x12

Plate Raise
45x12
45x12

Facepull
110x12
110x12
110x12

GHD Situps
3 sets of 10

Hanging Leg Raises
3 sets of 12

Ab Wheel
2 sets of 10

DONE

paleopower
02-11-2011, 10:07 AM
Sumo Deads
135x10
225x6
315x3
375x1
425x1
475x1
503x1-------New PR,,
450x1x3

503 DL PR---Any comments or suggestions are welcome
McqcKimpLPs

GHR
BWx7x4

Good Mornings
45x8
135x7
185x5
205x5

T-Bar Rows
125x8
150x8
150x8

Hammer Curls
35x12
40x12
40x15

Cable Crunches
150x25
150x25

DONE

Time+Patience
02-12-2011, 02:30 PM
Bands and chains together is a different look to me. How do you like that set up?


That set on the deads at 500+ looks strong off of the floor, but it looked like a hitch at the top. You just gotta keep it smooth throughout and let your shoulders hang at lockout, it might help with that top portion of the pull.

paleopower
02-12-2011, 03:29 PM
Bands and chains together is a different look to me. How do you like that set up?


That set on the deads at 500+ looks strong off of the floor, but it looked like a hitch at the top. You just gotta keep it smooth throughout and let your shoulders hang at lockout, it might help with that top portion of the pull.

That was the first time I had ran bands and chains together in a long time,,,it felt really good tho,,,I had planned 9 sets and did 12 just for fun,,although by #12 my bar speed had slowed some

On the DL,,,yeah it exploded off the floor and I definatly had some hitching goining on there....Planning to hit 2 weeks of heavy rack pulls and try to bring my lock up strength up..

Thanks for the comments

paleopower
02-13-2011, 04:13 PM
Warm ups

Bench
45x10
95x8
135x6
185x3

2 Board Bench
225x3
255x1
275x1
300x1
315x1
325x1
335x1------NEW PR----Training with all these big benchers is paying off already..

JM Press
95x8
95x8
135x2
95x6

Incline Tate Press
35x12
40x12
45x8

Attack of the Mongolian Grill buffet

DONE

paleopower
02-14-2011, 09:23 AM
10 min on bike

DB Seated Military
45x8
60x6
70x4
80x3
90x3

EZ Bar Preachers
55x12
85x8
105x6
125x6

Incline DB Curls
25x12
35x10
45x6
50x5

1 Arm Cable Curls
30x15
30x15

Wide Grip Face pull
70x12
80x12
90x12

Iso HS Decline
180x12
230x8
290x6
340x5

Pec Deck FLye
90x10
105x10
120x8

Weighted Situps
20x12
30x12
40x12
55x12

Hanging Leg Raises
BWx15x2

DONE

paleopower
02-15-2011, 10:08 AM
10 min on treadmill
General warmups

Sumo Deads
135x10
225x3
275x3
350x1
425x1
475x1
513x1------NEW PR felt really good,,,my camera man screwed up and did not record it ,,damn him
518x Fail

GHR
BWx8
10x6
10x5
10x6

Pull Throughs
120x8
150x8
180x8

1 arm DB Row
95x7
110x6
120x5
150x5

Hammer Curls
40x12
50x10
40x12

Standing Cable Crunch
105x8
75x15
75x15

Ab Wheel
2 sets of 15

DONE

paleopower
02-17-2011, 01:32 PM
Dynamic Bench
45x20
45+66#chain x8
45+chain+2 mini bands x3
105+chain+minis 2 sets of 3---------Bar speed was too slow for my liking, so dropped weight down
75+chain+minis 12 set of 3 with 3 diff grips

Flat DB + one mini band on all sets
35x25
45x22
45x20

Incline Tate Press
35x12
35x12
35x12

Close Grip Bench
95x12
135x10
165x9

Reverse Pec Deck
60x12
75x12
90x10

Cable Lateral Raise
20x12
20x12

Iso Low Row(Hammer Strength)
90x15
140x12
140x12

Cable Lat Pull
80x15
100x10

Key Press
20x20
30x15

Hanging Leg Sweeps
2 sets of 5 each side

Standing oblique crunch
100x12
100x12

Decline Situp
25
25

DONE

paleopower
02-17-2011, 01:39 PM
I follow a modified paleo diet. I have done 100% paleo, but just feel the need to modify it somewhat.
I have added dairy, rice, oatmeal back into the mix

currently my supps look like this
Universal Storm -1 scoop PWO
ON Whey- PWO
Fish Oil-4 grams
Animal Pak
Vitamin D-4000IU
Vitamin C- 2 grams
Uni-Liver- 8-12 tabs daily

Really wanting to give ALN results a try,,now that its on sale seem like a good time to get an order in..

paleopower
02-19-2011, 07:27 AM
Parallel Box Squats
45x10
45+Double Mini Bands x10
95+Minisx2
135+Minisx2
185+Doubled Mini Bands 10sets of 2

Speed Deads
245x2x4

SLDL
135x12
185x10
225x8

Hack Squats
90x20x2

Single Leg Lying Curls
6x5x3

Back Ext
BWx20x2

Smith Shrugs
135x15
225x15
315x12
405x10

Preacher Curls
50x15
60x12
60x12

Standing Abs
Ab Wheel
Hip Mobility Work

DONE

paleopower
02-19-2011, 07:31 AM
Total rest day----Morning weight up to 202.4

Gonna work on some epic eating and rest up for ME Bench tomorrow.

paleopower
02-20-2011, 04:40 PM
General Warmups

Reverse Blue Band Bench
245x8
295x3
335x3
385x1
425x1
445x1
475x1
515x1 to 3 board --Needed some spotter help
475x1
475x1 to 2 board

Close Grip Bench
Bar + Green Band x8
95+ Green Band x6
95+ Green Band+60# chain x4
95+ Green Band+ 120# chain x3

DONE @ Muscleheads

Drove home, got some grub and headed to local gym with the Mrs for round 2

Standing DB Military
40x8
60x6
75x4
85x2

DB Front Raises
15x12
25x10
30x10

DB Lateral Raises
20x12
25x12
30x10

Weighted Cable Crunches
140x25
170x15
200x16

Weighted Cable reverse Crunch
50x15
70x15
90x12

Helped the Mrs with her squat workout and accessories on legs

DONE

paleopower
02-21-2011, 05:25 PM
At the firehouse today, so just a quick and simple tricep blast with little rest between sets

Incline Tate Press
20x15
25x15
30x12
35x12
40x10
45x10
55x4

JM Press
45x12
65x10
85x7
85x6

Close Grip Bench
45x15
115x10
135x10
155x10

DONE

paleopower
02-22-2011, 11:29 AM
4 inch Cambered Bar Squats
45x12
135x8
185x6
225x3
275x2
315x1
365x1
405x1
425x0--Bombed this,,went nice and deep, just could not get outta the hole.
345x1x5

GHR
BWx6
10x6
25x6
35x4

Standing Leg Curl( single leg)
45x8
60x8
75x8

Good Mornings
135x10
185x5
185x5---Lower back was feeling it, so I stopped here

Seated Cable Row
100x10
130x8
160x6
200x6
230x5

DONE

CZERWIEC
02-27-2011, 12:52 PM
Enjoying the thread, what happened?

paleopower
04-14-2011, 07:27 AM
Moved my log over to Propower.....