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m_langlois01
03-16-2013, 09:13 PM
Hi all

I have not really trained with a purpose for the last year. I used to being coached by Mike T. but I had to stop and I just lifted to maintain my strength.

There is a powerlifting meet in 12 weeks in my area, so I guess it will be a good start and start training with a goal in mind. The meet is June 8, 2013 and I will most probably be lifting in the 74kg weight class.

I will use a simple linear periodization to peak for my meet as I'm fairly new and weak. Meet mode starts Monday.

Here's what I did this past week:

2013-03-12

Squat, with belt
210x4x1

Bench press
135x4x1

Deadlift, with belt
290x5x1

Squat, with belt
210x3x2

Bench press
135x3x2

Deadlift, with belt
290x5x1

2013-03-14

Deadlift, with belt
Work up to 280x5

Deficit deadlift
250x5

Good morning
125x12

Wide grip pull-ups
BWx2x4

Chest supported rows
45x2x10

Wide grip lat pulldowns
105x2x10

One-arm DB rows
40x12

2013-03-15

Illegal wide grip bench press, paused
75x2x10

DB bench press
32.5's x25

Triceps pushdowns
75x3x15

DB triceps extensions
10's x2x15

Seated calf raises
25x20, 25x16

Machine abs
45x2x25

m_langlois01
03-18-2013, 06:08 PM
2013-03-18

Squat, with belt
Work up to 195x5

2ct pause squat
160x5

Leg press
1.5 plates x3x12

Leg extensions
30x2x15

Leg curls
45x2x15

DB curls
17.5's x3x12

Decline sit-ups
BWx12, BWx10, BWx6


First day of this 12 week cycle. The squats went fairly well, but I struggled with isolation work because I rarely did any since I started training. Bench day tomorrow.

m_langlois01
03-19-2013, 05:21 PM
2013-03-19

Bench press, touch & go
Work up to 120x2x8

Close grip bench press, paused
105x2x8

Incline bench press, paused
90x2x8

BB shrugs
165x3x12

Side bends
32.5's x3x12

Everything felt fine. I had to do the incline presses in a power rack, as someone was already using the "stationary" incline bench. I just kept hitting the rack on the way up, so it sucked a bit. I'm pretty weak upper body wise. Goal will be 175 at the meet.

m_langlois01
03-20-2013, 05:50 PM
2013-03-20

Military press
Work up to 80x2x8

DB lateral raises
15's x2x12

DB front raises
20's x10, x9

DB power cleans
12.5's x2x12

DB hammer curls
20's x2x12

I had to do the military presses with a different kind of bar where the rings are not located on the same place. It felt weird. I'm thinking of moving this day to my Friday where I will do light bench and triceps, so I won't have to train 5 days/week. I'll see what I'll do about it next week.