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robertjr93
12-23-2011, 06:57 PM
Hi all My name is Robert Jefferson. I'm 18 years old and i compete in the 220 weight class. I've been lifting powerlifting for a year now. I hold the record in the WNPF for my age and weight class for singly ply with a 500 squat a 400 bench and a 500 pull. My next meet will be multi ply. All my singly ply gear is Titan. Multi ply gear i use titan bench shirts, Metal squat gear and inzer hardcore to deadlift in. I plan on hitting close to 1700 at my next meet hopefully in april. Thats enough about me Just looking for some critique about my workouts

NickAus
12-23-2011, 08:34 PM
Welcome Robert!!

Really look forward to following your progress.

robertjr93
12-23-2011, 09:31 PM
Thanks. I will update my log tomorrow when i get a chance

robertjr93
12-24-2011, 06:45 PM
12/12/11 DE/Upper 2 doubled up mini bands
1x5 mini
1x3 135
shirt added a size 48 f6
155x5
180x4
195x3
215x2
225x1
250x1
Downsets
225x2
185x3
155x5
Shirt work bar weight in my new katana
365x1 4board
405x1 3board
425x2 2board took alot to get it down there

JM Presses with mini band using a close grip
3x6 185
tate Press 5x8
2x6 Hammer curl
2x8 Rows with curl bar
2x10 crunches
2 sets forearm

robertjr93
12-24-2011, 06:48 PM
12/13/11 ME/Lower Rack pulls rite under knee used a mini band somehow it was almost trippled up! Estimated at about 150-175
135x3
225x3
240x3
255x3
275x2
295x2
335x1
365x1
405x1
435x0
365x2
315x3
225x5

Arched back Goodmornings light band used
135x3
185x3
225x3
250x3
275x3

robertjr93
12-24-2011, 06:50 PM
12/14/11 Assistance Lower
3x8 Lat Pulldown
3x6 leg press used knee wraps
3x10 band goodmornings
3x10 band pull throughs
3x6 curls
3x20 calf raises
2x8 abs

robertjr93
12-24-2011, 06:53 PM
12/15/11 ME/Upper Reverse Bench Light band its very stretched out only took about 55 pounds off!
135x8
225x6
250x4
Band added
275x3
315x3
345x2
365x2
385x1
Old super small frantz shirt added I somehow put it on backwards lol dont ask!
405x1
425x1

Decline Bench with mini band
135x3
155x3
185x3
205x3
225x3
245x3

3x10 Tricep pushdowns
3x10 abs

robertjr93
12-24-2011, 06:56 PM
12/17/11 DE/Lower Strength speed day box squats
2 blue bands and 50% bar weight of max squat
The box we use is about 1in below parallel for me i warmed up and then put my metal viking briefs on
5x2 285
1x1 295, 315, 335

Speed Pulls
Sumo
390x6

robertjr93
12-24-2011, 07:03 PM
12/19/11 DE/Upper Straight weight
This day was used as a dynamic day, Raw max out day and shirt work day lol i know alot for 1 day
warmups
225x3x2
240x3
275x3
295x3
315x2
335x1
345x1 Ugly put i pushed through it
48 katana added
365x1 3board
405x1 3board
430x1 2board
460x1 2board
460x1 1board
downsets raw
295x2
275x3
250x5 paused
Cambered Bench bar and 1 board
3x6 210
JM presses with monster mini close grip
3x6 95
Triceps were done by this time
3x6 Hammer curls
3x10 abs

robertjr93
12-24-2011, 07:06 PM
12/20/11 ME/Lower Squats bar weight
135x5
225x4
315x3
350x2
405x1 wraps
Ace Briefs added
455x3
500x1
525x1
550x1
575x1
500x3
455x3
405x3

Concentric Goodmornings SSB bar weight
135x1, 225,250, 275, 315, 335

3x10 abs

robertjr93
12-24-2011, 07:07 PM
12/21/11 Assitance Lower aka posterior chain day
3x8 lat pulldown
3x8 reverse hyper
3x8 glute ham
3x25 calf raises
3x foreamrs
3x8 abs
3x6 hammer curls

robertjr93
12-24-2011, 07:11 PM
12/22/11 ME/upper Board presses with 2 doubled up mini bands 150 at the top
200x3 2board
210x3 2board
235x2 3board
255x2 3board
280x1 4board
300x1 4board
330x1 3board
I couldnt make it back down as i couldnt look anything else out

CG bench with mini band
155x3
170x3
185x3
200x3
215x3
230x3

Box jump dips with a 2sec count
3x6

robertjr93
12-24-2011, 07:13 PM
12/24/11 DE/Lower SSB
box was 1in below parallel
135x2
225x2
315x2x5
350x1
Viking briefs added
385x1
420x1
455x1 Gut busser ha

Speed pulls with 2 mini bands and 30sec rest
6x1 300

robertjr93
12-24-2011, 07:16 PM
Gear whore stuff lol Just thought i'd list all my gear that i have.
52 Metal Pro squatter
44 Super centurion
36 Double ply hardcore suit
48 Singly ply titan F6
46 Singly ply titan F6
46 Singly ply Titan Katana
Old frantz shirt
44 Metal Viking briefs
46 Metal ace briefs
42 OLD centurions briefs
Inzer z knee wraps
Titan Max RPM wrist wraps

robertjr93
12-27-2011, 07:05 PM
12/27/11 ME/Lower 2in deficit pulls
sumo
135x5
225x4
315x3
345x3
365x3
385x1
405x1
conventional
425x1
455x1
475x1
500x1
That was only the second time i have ever pulled 500 I felt great afterwards!
Goodmornings
135x3
185x3
225x3
250x3
275x3
315x3
Overall a great day! 500 on a 2in deficit easily my best pull ever! I was told i still had about 20 in the tank but i stopped there!