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Thread: Powerlifting training

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  1. #1
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    Powerlifting training

    Im lee keaffer, im 18 and from massachusettes. I liftin in the usapl and the uspf single ply

    right now im training for the usapl New Englands and the USPF Nationals.
    my best numbers are 465 squat, 303 bench and 474 pull, and im in the 181 weight class

    ME SQ/DL
    front squat
    up to 245x3
    275x1 both easy

    pin pulls mid shin
    worked to 425x5 PR by a lot

    Reverse hyper 3x12

    standing abs 4x15

    curls/grip work

  2. #2
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    ME Bench
    warm ups
    245x1 board
    shirt on
    295x3
    325x1
    345x1 PR

    floor press w/ swiss bar
    worked to 4 sets chainsx10

    Pulldowns 4x12

    jm press 4x10

    scap retractions 4x12

    rear delts

  3. #3
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    DE Sq/DL

    low box squats
    275x2x10 sets with briefs

    speed pulls
    275x5 singles, no belt

    abs 4x15

    curls

  4. #4
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    ME SQ/DL
    pin pulls, 2" off ground
    worked up to 275+4 sets chainsx3
    275+5 sets chainsx1
    +6 setsx1
    +7 setsx1

    Arched back GM
    woroked to 185x5x3 sets

    GHR 4x10 Hammer curls 4x10

    abs

  5. #5
    WBB Team Captain Coke's Avatar
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    Stellar lifting going on in here right off top man. Good luck in future meets!!

  6. #6
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    thank you a lot..just trying to get strong soon haha.
    good luck to you too

  7. #7
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    ME Bench
    2 board bench, 1 set chains, 1 doubled mini band
    worked up to 295+bands and chainsx1 in shirt, PR, easy and fast

    DB bench 3x10

    pulldowns 4x10

    rear delts 3x12 ss. with purple band pushdowns 3x30

    abs

  8. #8
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    DE SQ/DL

    low box squats, 2 sets chains
    warm ups
    275+chainsx2x10 sets

    GHR 3x10

    GHR abs ss. with band pull aparts 4x15/4x20

    curls

  9. #9
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    ME SQ/DL

    low box squats (3-4" below parallel), 3 sets chains, 1 choked purple band
    worked up to 345+bands and chainsx1 with briefs (single ply)

    reverse hyper 4x10

    band leg curls 3x15

    GHR 4x10 ss. with standing abs 4x15

    curls

  10. #10
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    ME Bench
    reverse purple band bench, 50 lbs. weight releasers
    worked up to 295x3 PR
    then 315x1 PR

    db bench 3x10
    pulldowns 4x10
    jm press 4x10 light
    pushdowns 3x30 ss. with side raised 3x12

  11. #11
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    sick job in here man. Extremely strong numbers- keep up the good work! What do you do for standing abs btw?

  12. #12
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    Looking strong all around dude, keep it up.

  13. #13
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    thanks lot guys.
    for standing abs we use a lat pulldown machine, we just take the seat and pad off of it so you can stand under it

  14. #14
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    DE SQ/DL
    low box squat, green bands
    warm ups
    245+bandsx2x10 sets

    rack pulls (just below knee)
    worked up to 475x5 PR

    abs

  15. #15
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    DE Bench
    warm ups
    155+1 set chainsx3x9 sets

    rack lockouts
    worked up to 265+doubled purple bandx3

    kettlebell extensions 4x10 ss. with barbell rows 4x10

    db shrugs 4x12

    face pulls 4x10

  16. #16
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    DE Bench
    warm ups
    155+1 set chainsx3x9 sets

    rack lockouts
    worked up to 265+doubled purple bandx3

    kettlebell extensions 4x10 ss. with barbell rows 4x10

    db shrugs 4x12

    face pulls 4x10

  17. #17
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    ME SQ/DL
    box squat, reverse blue band
    worked up to 565 with reverse bluesx1, in single ply briefs

    GHR 4x10 ss. with standing abs 4x15

    curls 4x10

  18. #18
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    ME Bench
    2 board, against doubled minis and 2 sets chains (100-110 lbs at top)
    worked up to 305+minis and chainsx1 PR

    db incline bench 3x10

    elbows out jm press 4x10 light

    fat bar pulldowns 4x10

    side/ rear delt raises 4x12 each ss. with pushdowns 4x12

    abs

  19. #19
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    yea, they really hit the abs hard all over. thanks a lot though man, to be honest I get a lot of carryover from my gear haha

  20. #20
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    Quote Originally Posted by Keaffer14 View Post
    yea, they really hit the abs hard all over. thanks a lot though man, to be honest I get a lot of carryover from my gear haha
    interesting. haha when did you start taking gear (i assume you mean this type of gear.)?

  21. #21
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    ohh no haha, all natural for me. i mean using equipment like bench shirts and squat suits. i started using those about 2 years ago, after training raw for 2 years
    Bench day
    speed bench against doubled minis
    135x3x6 sets with minis

    put on brand new single ply super katana (a little looser than f6)
    2 board, against minis (brand new)
    225x3 didnt touch boards
    275x3
    315x3 PR
    335x1
    345x1x2 sets PR, really easy

    db extensions 4x12

    db rows 4x10

    face pulls 4x12

  22. #22
    WBB Team Captain Coke's Avatar
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    Props on the new PRs man.

  23. #23
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    thanks a lot man

  24. #24
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    ME SQ/DL
    low box, safety squat bar, 160 lbs chains (completely off the ground at top)
    worked up to 365+chainsx1 in briefs

    GHR ss. with standing abs 4x10/4x15

    reverse hyper 4x10

    curls

  25. #25
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    Serious effort bro, looks great.

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