I have previously gave a small explanation about myself in the new member intro section. I have just recently began training in powerlifting. I am 5'9 and 225 My goal for 2010 is to enter and compete in a bench meet. I do not have a time or place yet but I will be looking. I started a new training cycle 3 weeks ago and I am in my 4th week currently. It will try to go like this Floor Press, Bench w/bands, Incline, Bench. I will post my ME work from the previous 3 weeks. From now on I will post every single training session.
Here is my ME work from the past 3 weeks
March 1st Floor Press 45x10 95x10 135x5 185x5 205x1 225x1 245x1 255x1 275x1 280x1 (PR)
March 8- Bench w/EFS Short monster minis 45x10 95x10 135x5x2 165x3 185x1 205x1x4 215x1x4
March 15- Incline 45x10x2 95x10 115x5 135x3 155x1 185x1 205x1 195x1x6
Today March 22
Bench 45x10x2 95x10 135x5x2 185x3 225x3 255x3x2
Standing Press 115x10 125x8 135x6 145x4
DB Rollbacks 40x10x4
That is it not too bad really, in early February I could only do 235x3. Tomorrow Ill hit up lats, upper back and rear delts.
Last edited by rockofages; 03-22-2010 at 07:06 PM.
Good to have you here! Lots of hard work already!
"The deadlift is more functional in that itís very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip
Max 3x5 Goal 3x5 by 12/31/11 *1X5
Bench (245) (275) 285x1x1 335
Dead (385)* (445) 435x1x1 505
Squat (320) (355) 355X1X1 405
Squat (195) (275) 20 Reppers!
(950) (1075) 1075 1245 Goals (Not including 20 reps)
5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!
Rows 5x10 185
Lat Pull 150 1x10 165 4x10
Shrugs 225 5x10
DB Rear Delt Raise 4x10 30
Face Pull 2x20
DB Forearms 3x20
Bench 135 x2x10
Had a lot of energy today and felt really good.
added efs short monster mini
DB 1 arm shoulder press 50 3x10
Tate press 30x10 35x10 40x10x2
Rope triceps 4x10
Pushdown 30 30 30
I purposely used lighter weight today for the speed bench. I like to get a feel and make sure the weight goes fast before I move up in weight. The bar moved really fast today. I go in 3 week waves. 3 weeks of straight weight then 3 weeks of bands and then so forth.
Had some soreness/tightness in my left pec after the bench. I wanted to rep out some weight but didnt think I should. I believe I need to warm up more as in a warm up to get the blood flowing in my whole body.I have talked about switching to a 3 day a week plan where I would go ME on monday and DE on friday. With my hectic schedule I think to allow more rest this would be ok to do. It would probably look a lot like the 600 hundred pounds of raw bench template. Any suggestions
Seated rows 205x10 230x10 260x10x2
Wide Grip Lat Pull 4x10
DB Shrugs 55 3x20
DB Rear Delt Raise 30 3x12
Face Pull 2x20
DB Hammer Curls 45 4x8
DB Wrist Curls 30 3x20
Last edited by rockofages; 03-26-2010 at 04:55 PM.
Floor Press 45x10x2 95x10 135x5 185x5 225x1 245x1 275x1 EASY 295x0 275x1x4
Reps-Pinky on rings
Standing Press 125x10 135x8 145x6
Triceps Rope 4x10
Good day. That 275 was super easy. Went for 295 and almost got it but I decided to just take some singles at 275 in which all were outstanding reps. The press went very well better than last week so that's a positive. I am skipping the DE this week and just doing some shoulder and tricep work. There was no pec discomfort today at all but I just want to make sure its rested for next week.
Last edited by rockofages; 03-29-2010 at 07:10 PM.
HS Low Rows 90x10 180x10 230x8
CS T-Bar Row? 90x10x2 135x8x2
Lat Pull 160x10x3 180x10x2
Shrugs 225 5x10
DB Rear Delt 30x10x3 35x10x2
Face Pull 20, 15, 10
DB Hammer Curl 45x8x3
DB Wrist Curls 35 2x20
DB Shoulder Press 50x10x3 35x20
Lateral Raise 10x20x22x21
JM Press 135x3x10(first time ever doing these)
I think I am missing something I cant remember nice and quick today.
First day ever in a shirt! I tried a very loose denim and it was a very good experience! Hopefully sometime this month I will get my own anyway here is what happened
Put shirt on
95x10 just to get the feel
285x1x3 destroyed lol
305x1x3 good reps
315x1x3 good stuff
DB bench 65 5x12
T Row 4x10
I was really really tired after this!! Using a shirt for the first time was very cool hopefully I will be able to get more work in it this month
Standing press 125x5 145x5 155x3 165x2 135x10
Lateral raise 10x22 10x20
DB Rollbacks 40x10x4
T Row 135x10x3
Face Pull 3x20
Last edited by rockofages; 04-05-2010 at 07:40 PM.
Box squat 5x5 225 very fast
Leg ext 3x15
Leg curls 3x15
DB shrugs 60 3x20
Bench 45x10 95x10 135x10 185x3 225x1 245x1 265x1 275x1 All good reps (no one was there to spot me)
Lockouts 315x5 335x3 355x3
Done. Not bad no one was there to give me a hand so I didnt go too heavy and I had to cut it short to get to practice. The shirt is supposed to come tuesday.
Warmups 45x10x2 95x10
145x3-thumb from smooth
155x3-pinky on rings
Shoulder press 135x5 145x5 155x3 165x1
DB triceps 20x10 25x10x2 30x10
Triceps rope 2x20
DB curls 2x10
Lat Pull 1x20
Face pull 2x20 (did these last few exercises as a circuit)
shirt is supposed to be here tomorrow
Welcome back to the board, and glad to hear your shirt came in. Opening those up and putting it on the first time is one of the greatest rushes in the world!
DL 650x1 (raw)
SQ 479x1 (raw), 700x1(suit+briefs)
BP 395x1 (raw), 457x1 (single ply)
Current: 6'1, 265; Goal: 6'6, 270
5x5 Box Squat
Leg curl 3x20
Band face pull 3x20
Low back raise 2x10
did some rehab/prehab stuff today oh and walked a lot today its very nice out
Last edited by rockofages; 04-15-2010 at 05:50 PM.
Bench just to get warmed up45x10 95x10 135x5 185x5 225x1 245x1 275x1 (fast better than last week)
Rack Lockout (10" from my chest) Bar+ efs short monster mini, 225x1235x1 245x1
Tate press 30x10 40x10x3
DB Lateral raise super set with rear raise 30x10x3
T-Bar row 125x10 170x8 195x6x2
DB hammer curls 40x10x3
Done good stuff. Shirt next week hopefully.
warm ups barx10 95x10 135x5
155x3-thumb from smooth
165x3-pinky on ring
DB Bench 65x20 65x16
DB Ext. 25x5x10
Reverse band pulldowns 4x10
Lateral raise super set with band face pulls 10x20/15 x3
good stuff weight felt light today and moved really fast. I will go one more week with straight weight then I will go back to bands. Hopefully getting in the shirt later this week.
Lat pull 3x10
DB Rows 3x10 85
Reverse band pulldown 3x10
Band face pulls 3x10
DB Hammer curls 3x10 45
Bar x warmup
95 x warmup
135 x warmup
185 x 5
225 x 1
275 x 1 - 3brd (added rage x)
315 x 1 - 3brd
335 x 1 - 3brd
365 x1 - 3brd
385 x 1 - 3brd
405 x 1 - 3brd
425 x 1 - 3brd
455 x 1 - 3brd
500 x 1 - 3brd
365 x 1 - 2brd
405 x 1 2brd
Rope Pushdown 4x10
Done. Good stuff, trained at Muscle Heads in Celina. first time in rage x felt awesome. great day today
Last edited by rockofages; 04-25-2010 at 01:42 PM.