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View Full Version : He's back.... powerlifting style



Buffster
12-18-2004, 10:35 AM
I'm back in the gym and currently training powerlifting style, first some stats...

My stats:
1.86m
187lbs
bf%10

My best lifts at 233 were:
bench press: 220lbs
squat: 264lbs
deadlift: 374lbs

My goal is to cut down some more till about 8% and keep on getting stronger, and within half a year I want my personal bests to be around bp: 308lbs dl: 506lbs sq: 396lbs

For now I'm gonna work real hard to make sure I'll reach my goals... you guys are more than welcome to give advice/comments/criticism.

I'll follow with this weeks trainings.

greetz,
Ron

lilmase1153
12-18-2004, 11:09 AM
welcome to journal land... thats a big weight loss right there.. how long did it take you? what are your stats?( arm size, chest,legs etx etx..) and with that much weight loss are you still the same in those 3 lifts? good luck on your training ron

Buffster
12-18-2004, 11:17 AM
monday 13th december 2004

Close-grip bench press
8x88lbs
3x110lbs
3x132lbs
3x154lbs
3x176lbs
2x198lbs + 1 rep where spotter helped a little bit

Dips
7 reps with 22lbs between my feet :mad:
6 reps with 22lbs between my feet :mad:
6 reps with 22lbs between my feet :mad:
6 reps with 22lbs between my feet :mad:

Reverse grip pulldown
8x187lbs
7x187lbs
7x187lbs
7x187lbs

Cable upright rows
10x110lbs
9x132lbs
6x154lbs

Dumbell side bends
10x57lbs
10x57lbs
9x57lbs

My triceps still need A LOT of work...

greetz,
Ron

Buffster
12-18-2004, 11:23 AM
Squat
3x154lbs
3x176lbs
3x198lbs
3x220lbs
3x242lbs
2x264lbs new pr :boring:

Front squat
6x110lbs
6x132lbs
6x154lbs
2x176lbs

Stiff legged good mornings
6x110lbs
6x132lbs
6x154lbs

Deadlift
3x176lbs
3x220lbs
3x264lbs
3x308lbs
1x396lbs (pr :))
1x440lbs....... failed :mad:


Nice workout, new pr on squats (LOL... I know) and another pr on deadlifts, 440 almost made it, but I couldn't get it locked out. On goodmornings I held in a little bit, because I wanted to remain some strength on deadlifts.

greetz,
Ron

Buffster
12-18-2004, 11:27 AM
thursday 16th december 2004

Speed bench press
8x3 @ 121lbs

Reverse pushdown
10x132lbs
8x132lbs

Overhead cable extensions
9x132lbs
8x132lbs

Dumbell rows
10x70lbs
9x70lbs
8x70lbs (Db's don't go more heavy :cry: )

Barbell shrugs
8x220lbs
6x220lbs
6x220lbs

Cable curl
7x154lbs
6x154lbs
6x154lbs

Decline crunches
10 reps with 44lbs
8 reps with 44 lbs plus 5 reps with just my bodyweight

One heck of a pump in my tri's after pushdowns/overheads... I'm having some problems on the moment with performing my shrugs right. I'll have to find something instead of db rows because 70 is the max.

greetz,
Ron

Buffster
12-18-2004, 11:34 AM
saturday 18th december 2004

Speed low box squat
8x2 @132lbs

Speed deadlift
1x132lbs
1x198lbs
1x242lbs
1x242lbs
1x242lbs
1x242lbs
1x242lbs
1x242lbs

Standing calf raises
13x308lbs
9x352lbs

I'm still doing side/back of shoulders seperately because I've got the feeling that I don't hit them hard enough otherwise, I also added some chest work today, mainly because it lacks in mass.

Lateral raises
7x30lbs
3x35lbs

Bent-over laterals
8x26lbs
8x26lbs

Cable cross-overs
12x66lbs
8x77lbs
4x88lbs

Incline db flyes
7x48lbs
5x48lbs

I felt my hips very good while doing speed deadlifts, while I don't or hardly feel them while performing deadlifts otherwise... veins at shoulders/biceps are starting to pop out :)

greetz,
Ron

Alke
12-18-2004, 11:51 PM
get some large C clamps and use them to fasten plates to the DB's is what I do to make DB's heavier for db rows....it doesnt work for Db presses, but works pretty good for rows...