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Thread: HarlansPower Training Journal

  1. #1
    HarlansPower
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    Clayton, North Carolina
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    HarlansPower Training Journal

    I have decided to start posting my journals again. I enjoy getting stronger, and would like to do some powerlifting competitions again. So if you are an experienced lifter feel to post comments or recommendations.

  2. #2
    HarlansPower
    Join Date
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    Clayton, North Carolina
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    September 28, 2009 6pm

    bb bench
    45x30
    135x10
    155x5
    165x5
    175x2

    incline db press
    50x8
    60x8
    70x4

    cable cross overs
    20x15
    25x12

    standing db laterals
    15x20
    20x15
    25x10

    standing bb shoulder press
    45x10
    65x8
    75x8

    y bar pushdowns
    40x15
    50x12
    60x12
    70x10

    lying db tri extension
    10x15
    10x12
    10x10

    situps
    10x20

    hanging raise
    bwx10

    db side bends
    35x15
    55x15x2

    jump rope for 1 minute

  3. #3
    HarlansPower
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    Clayton, North Carolina
    Posts
    81
    OCTOBER 1, 2009 5:45 PM

    DEADLIFTS OFF 3 IN BLOCK
    135X8
    225X5
    275X5
    295X5
    315X4

    POWER CLEANS
    135X5
    145X4
    155X2
    135X5

    LEG PRESS
    200X20

    INCLINE SITUPS
    BWX15X2
    BWX12

    BB CURLS
    50X10
    70X10
    80X6
    80X5

    ROPE PUSHDOWN
    70X15
    80X10
    90X10
    100x10

  4. #4
    HarlansPower
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    Location
    Clayton, North Carolina
    Posts
    81
    October 3, 2009

    standing shoulder press
    65x5
    85x5
    95x3
    45x15

    hammer curls
    30x10
    35x10
    40x5
    45x5
    50x3

    standing db press
    35x5
    45x5
    40x5
    15x35

    straightbar pushdowns
    80x15
    100x10
    120x10
    140x10
    150x10

    ab rope crunch
    70x100

    sled pulls 4 x 90lbs

  5. #5
    HarlansPower
    Join Date
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    Location
    Clayton, North Carolina
    Posts
    81
    October 5, 2009

    pause squats off 9th pin
    45x10
    95x5
    135x5
    165x5
    185x5
    225x2
    225x2
    225x2

    paramount leg/squat
    bwx8
    20 x5x3

    db stiff deadlifts
    75x10
    80x10
    90x10

    seated calf raise
    90x20x3

    rotary calf machine
    200x20x3

    cybex ab crunch machine
    90x20x3

    standing db curls
    30x10
    35x8
    30x8
    25x8

    v cable pushdowns
    100x15
    120x12
    150x10
    150x8

  6. #6
    HarlansPower
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    Clayton, North Carolina
    Posts
    81
    OCTOBER 7, 2009 6:40 AM WEDNESDAY

    DB BENCH PRESS
    40X10
    50X8
    60X8
    70X5X5

    INCLINE LOG PRESS
    135X8
    140X8
    155X6
    160X3
    160X4
    135X9

    HAMMER CURLS
    35X10
    40x8
    35x8
    30x8

    CLOSE GRIP BENCH PRESS
    95X10
    115X10
    120X8
    115X8

    LEG RAISE
    BWX15X3

    10 MINS ON TREADMILL

  7. #7
    HarlansPower
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    Clayton, North Carolina
    Posts
    81
    October 8, 2009 1:15 pm

    deadlifts off 3 in block
    135x10
    225x5
    275x5
    315x5
    320x4
    330x4

    zercher deadlifts
    135x5
    145x5
    155x5

    power cleans
    135x5
    135x5
    140x4
    145x3

    bb curls
    70x8
    80x8
    90x5
    100x3

    rope pushdowns
    110x10
    120x10
    130x10
    140x8

    incline situps
    bwx15
    bwx10
    bwx8

  8. #8
    HarlansPower
    Join Date
    Jul 2008
    Location
    Clayton, North Carolina
    Posts
    81
    October 10, 2009 12:40pm saturday

    standing bb shoulder press
    45x10
    65x5
    85x5
    95x5
    105x5
    55x16

    close grip curls
    10x10
    30x10
    50x10
    70x5
    80x5
    10x25

    standing db press
    40x5
    45x5
    50x4
    20x30

    straight bar pushdowns
    120x10
    130x10
    150x10
    150x10

    abs
    100x

    prowler push with 50lbs added.

  9. #9
    HarlansPower
    Join Date
    Jul 2008
    Location
    Clayton, North Carolina
    Posts
    81
    October 12, 2009 monday 8:48am

    pause squats off 9th pin
    45x8
    135x6
    175x5
    195x5
    210x4
    225x3
    225x3
    225x3

    paramount leg press/squat
    50x5
    50x5
    50x5

    seated leg curls
    80x10
    100x10
    120x10

    standing calf raise
    180x12x3

    seated calf raise
    100x20x3

    standing db curls
    35x10
    40x10
    45x6
    30x12

    y pushdowns
    110x20
    130x12
    150x10
    170x10

    rope crunch
    110x30
    150x12
    170x10

    stair climber 10 mins

  10. #10
    HarlansPower
    Join Date
    Jul 2008
    Location
    Clayton, North Carolina
    Posts
    81
    October 14, 2009 wednesday 6:30 am

    db bench
    45x10
    55x10
    65x6
    75x5x5

    log incline press
    135x8
    145x6
    155x6
    165x2
    165x4
    135x10

    hammer curls
    40x10
    40x8
    40x8
    30x10

    close grip bench press
    115x10
    125x10
    135x7
    125x7

    bench curl ups
    bwx15x3

  11. #11
    HarlansPower
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    Clayton, North Carolina
    Posts
    81
    October 15, 2009

    deadlifts
    135x10
    225x5
    275x3
    315x3
    340x3
    365x2

    hammer rows
    90x15
    180x10
    200x8
    210x6--drop set
    180x6--drop
    90x10--drop

    wide pulldowns
    90x10
    105x8
    120x6

    db shrugs
    90x10
    100x10
    100x8

  12. #12
    HarlansPower
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    Clayton, North Carolina
    Posts
    81
    OCTOBER 17, 2009 SATURDAY 12:45 PM

    DYNAMIC BB BENCH
    45X30
    95X10
    135X3X10
    135 X15

    DECLINE HAMMER BENCH
    180X8
    200X6
    230X5

    FLAT FLYES
    30X15

    STANDING DB LATERALS
    20X15
    25X12
    30X10--drop
    15X10--drop

    STANDING BENT LATERALS
    20X15
    25X10
    25X10

    PLATE FRONT RAISE
    25X10
    25X12

    LYING DB TRI EXTENSIONS
    15X20
    20X10
    25X8
    20X10
    15X6

    ROPE PUSHDOWNS
    100X8
    80X10
    70X10

    PREACHER DB CURLS
    25X15

    AB BENCH CRUNCH
    40X

  13. #13
    HarlansPower
    Join Date
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    Location
    Clayton, North Carolina
    Posts
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    October 19, 2009 monday 5:30 pm

    squats
    45x10
    135x6
    185x3
    210x3
    225x3
    240x3
    250x2
    225x5
    135x12

    reverse hypers
    bwx20
    90x10x3
    bwx10

    single ham curls
    20x15
    30x10
    40x10

    seated calf raise
    115x15x2
    115x20

    close grip pulldowns
    105x10
    120x8
    135x6
    150x5

    situps
    bwx15
    bwx12

  14. #14
    HarlansPower
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    Posts
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    October 21, 2009 wednesday 6:15 am

    db bench press
    40x10
    50x8
    60x6
    70x4
    80x4
    85x3

    hammer flat bench
    180x8
    230x6
    270x6
    320x2

    arnold press
    30x10
    40x8
    40x8

    rear lateral rows on incline bench
    15x15x4

    incline close grip bench
    45x10
    95x10
    115x8
    120x6
    125x5

    lying db tri cross ext
    15x15x3
    15x10

    db side bends
    50x10
    55x10
    60x10
    65x10

  15. #15
    HarlansPower
    Join Date
    Jul 2008
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    Clayton, North Carolina
    Posts
    81
    October 23, 2009 thursday 5:50

    box squats
    bwx10
    45x6
    95x3
    135x2x8
    185x3

    rack pulls off 3rd pin
    135x6
    225x6
    315x4
    365x2

    pullthroughs
    80x10
    100x10
    120x12

    hip abducts
    110x12x3

    hip adducts
    130x12x3

    hammer curls
    35x10
    40x10
    45x6

    ab bench crunch
    40x

  16. #16
    HarlansPower
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    Clayton, North Carolina
    Posts
    81
    October 24, 2009 saturday 1:35pm

    dynamic bench press
    45x25
    115x10
    140x3x10 (varied grips)
    140x19

    decline hammer bench
    180x8
    230x5
    250x5

    cable crossovers
    60x12
    70x10
    40x10

    hammer shoulder press
    90x8
    120x6
    140x4

    rear lateral rows on incline bench
    20x15
    30x12
    40x10
    40x8

    rotator work
    3 sets of 20

    band pushdowns
    band x15x2
    bandx12
    bandx10x2

    overhead band pushouts
    bandx12x4

    inverted row
    bwx6x4

    hanging leg raise
    bwx15
    bwx10x2
    bwx12

    sled pull 1 lap 100lbs

  17. #17
    HarlansPower
    Join Date
    Jul 2008
    Location
    Clayton, North Carolina
    Posts
    81
    OCTOBER 26, 2009 MONDAY 5:44PM

    SQUATS
    45X12
    135X6
    185X3
    225X3
    245X3
    260X3
    275X1 (barely)
    225X6

    GOOD MORNINGS
    55X10
    135X8
    145X8
    155X8

    CYBEX BACK EXTENSION
    150X10
    210X10
    250X10
    310X10

    LEG EXTENSION
    75X15
    87.5X15
    100X15

    CYBEX ROWS
    100X10
    120X10
    150X8
    170X6
    190X5
    205X4

    BB CURLS
    50X10
    70X8
    80X8

    REVERSE BB CURL
    20X10

  18. #18
    HarlansPower
    Join Date
    Jul 2008
    Location
    Clayton, North Carolina
    Posts
    81
    OCTOBER 28, 2009 WEDNESDAY 6:04AM

    BB BENCH PRESS
    45X25
    95X12
    135X6
    155X3
    170X3
    185X3
    195x3
    205X3
    215X2
    135X15

    INCLINE HAMMBER BENCH
    90X8
    140X8
    180X8
    200X3
    90X12

    INCLINE FLYES
    30X10
    35X10

    STANDING DB LATERALS STRICT
    15X15
    15X12
    15X15

    REAR LATERAL MACHINE
    50X12
    60X12X2

    BB FRONT RAISE
    20X10
    30X10
    30X10

    REVERSE GRIP BENCH
    45X20
    95X10
    115X8
    120X7
    125X6

    WIDE PUSHDOWNS
    100X12
    120X12
    140X12
    160X10
    190X8

    SITUPS
    BWX15X2
    BWX12

  19. #19
    HarlansPower
    Join Date
    Jul 2008
    Location
    Clayton, North Carolina
    Posts
    81
    October 30, 2009 friday 6:17am

    box squats
    45x10
    95x5
    135x2
    145x2x7
    235x1

    deadlifts
    135x10
    225x5
    275x2
    315x1
    335x1
    355x1
    375x1
    395x nope!!

    Log rows
    135x10
    155x10
    175x10
    195x8

    hammer pulldowns
    90x10
    180x10
    270x6
    180x8
    90x12

    hammer curls
    35x10
    40x8
    35x8
    25x4

  20. #20
    HarlansPower
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    Jul 2008
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    Clayton, North Carolina
    Posts
    81
    October 31, 2009 saturday 10:55 am

    dynamic bench press
    45x20
    95x10
    135x5
    145x3x10
    135x7 (pec feeling strained)

    seated db laterals
    20x15x3

    rear lateral row on incline
    20x10
    30x10
    40x10x2

    rotator work
    3 sets of 20

    lying db tri extension
    20x10x5

    y bar pushdowns
    120x10
    140x10
    160x8
    120x8
    100x6
    60x8

    ab bench crunch
    2 sets of 20
    1 set of 12

  21. #21
    HarlansPower
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    Jul 2008
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    Clayton, North Carolina
    Posts
    81
    November 2, 2009 monday 5:40pm

    squats off 13th pin
    45x10
    135x5
    185x3
    225x3
    275x3
    295x3
    315x3
    335x3
    365x3
    385x3
    405x1

    leg press
    200x10
    400x8
    490x5
    400x8

    reverse hyper
    bwx10
    bwx12
    bwx15
    bwx18
    bwx20

    pulldowns
    105x10
    120x8
    135x6
    150x5
    165x4

    db shrugs
    100x20

  22. #22
    HarlansPower
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    Posts
    81
    November 4, 2009 wednesday 6 am

    floor press
    45x20
    95x10
    135x5
    155x3
    175x3
    190x3
    205x2
    215x2
    135x10

    hammer flat bench
    180x8
    270x6
    300x4

    unilateral db bench
    40x10
    45x10
    50x10

    1 arm db standing shoulder press
    20x10
    30x8
    40x6

    rear lateral row on incline
    40x10
    45x8
    50x6
    25x10

    front plate raise
    25x10
    35x10
    45x8

    incline db tri extension
    60x10
    70x10
    80x8
    90x4

    wide pushdowns
    40x10
    50x10
    60x8x2

    hanging leg raises
    bwx12x2
    bwx10

  23. #23
    HarlansPower
    Join Date
    Jul 2008
    Location
    Clayton, North Carolina
    Posts
    81
    November 5, 2009 thursday 5:35 pm

    box squats
    bwx10
    45x6
    95x3
    155x2x8
    245x1

    rack pulls from 3rd pin
    135x10
    225x5
    275x3
    315x3
    365x3
    405x3
    430x1

    db rows
    60x8
    65x8
    70x8

    mid grip pulldowns
    120x10
    135x8
    150x6
    165x4

    db curls
    35x10
    40x8
    45x4
    30x6

    seated calf raise
    90x20
    135x15
    135x20

    forearm work
    3 sets

  24. #24
    HarlansPower
    Join Date
    Jul 2008
    Location
    Clayton, North Carolina
    Posts
    81
    November 7, 2009 saturday 2:45 pm

    dynamic bench
    45x20
    95x10
    150x3x10
    150x16

    decline hammer bench
    180x8
    230x6
    270x3

    unilateral incline db press
    35x10
    45x10
    50x10

    leaning 1 arm db laterals
    20x10
    25x10
    25x12

    lying rear laterals
    15x15
    20x15
    25x15

    rotator work
    3 sets

    lying 1 arm db tri ext
    15x10x5

    y pushdowns
    110x12
    140x10
    160x10
    190x6

    ab crunch
    40x

  25. #25
    HarlansPower
    Join Date
    Jul 2008
    Location
    Clayton, North Carolina
    Posts
    81
    November 10, 2009 tuesday 6:20 am

    squats
    bwx16
    45x8
    135x4
    185x3
    225x3
    250x3
    265x3
    280x1
    225x8

    reverse hypers
    bwx10
    50x10
    60x10
    70x10
    bwx10

    single ham curls
    30x10
    40x10
    50x10

    hip abductions
    115x12
    130x10
    135x10

    hip adductions
    135x12
    150x12
    170x10

    standing calf raise
    200x15
    220x10
    240x10
    300x8

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