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Thread: Covpride's log

  1. #76
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    Mar 2010
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    Louisville, KY
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    546
    10 min elliptical

    Squat
    warm up
    140x5
    175x5
    210x3 (add wrist wraps)
    5/3/1 (add belt)
    245x3
    280x3
    315x3+ 2

    Good Mornings
    135x10
    135x10
    135x10

    Face Pulls
    70x10
    70x10
    70x10

    Seated Rows
    120x10
    120x10
    120x10

    12 min elliptical.

  2. #77
    UnTouchable 2kool's Avatar
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    that taxi stuff is crazy, where did that happen? on dixie? i wonder what ever came of the guy.. well at least you got your workout and a good one at that. getting alot of good work in preparing for this meet, keep smashin it Dj.
    I may have "Love" on my head, but i have Hate in my heart.

  3. #78
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    Quote Originally Posted by 2kool View Post
    that taxi stuff is crazy, where did that happen? on dixie? i wonder what ever came of the guy.. well at least you got your workout and a good one at that. getting alot of good work in preparing for this meet, keep smashin it Dj.
    Yeah, it was pretty crazy, it was on dixie, by the watterson on ramp coming from shively. I'm doing my best to smash it, wanting to hit 300 bench and 425 dead at the meet. I got my 531 week next week, a deload, then two weeks, and the week of the meet. After deload I think I'll repeat the 531 week from this cycle, then the next week hit my opener and 2nd attempt lifts, then just rest the week of the meet, maybe do minimal deload stuff in the gym, but rest and get ready for the meet that last week is the plan.

  4. #79
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    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 Min elliptical

    Military Press
    warm up
    60x5
    75x5
    90x3
    *531* (add belt)
    110x5
    125x3
    140x1+2

    Floor Press (thumb from smooth)
    135x10
    185x5
    205x5

    Rolling DB ext.
    45x10
    30x10
    30x10

    Lat Pull Downs
    180x5
    150x10
    120x10

    DB curls
    25x10
    25x10
    25x10

  5. #80
    Senior Member
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    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Deadlift
    warm up
    150x5
    185x5
    225x3
    5/3/1
    260x5(add belt)
    315x3
    355x1+2

    Rack Pulls, mid shin quaded mini bands
    135x5
    135x5
    225x2

    Shrugs
    205x10
    205x10
    205x10

    10 min elliptical

  6. #81
    Senior Member
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    Mar 2010
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    Louisville, KY
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    546
    10 min elliptical

    Squat
    warm up
    140x5
    175x5
    210x3 (add wrist wraps)
    5/3/1 (add belt)
    260x5
    295x3
    330x1+ 2

    Bench Press (kept belt on)
    warm up
    100x5
    125x5
    150x3
    5/3/1 (add wrist wraps)
    190x5
    215x3
    240x1+2

    Dead Bench (fully let bar unload on rack between reps)
    185x5
    205x5
    215x5

    DB Bench Press
    35x20
    35x20
    35x20

    Seated rows, parallel grip bar, I like these, lets me really squeeze the shoulders together.
    165x10
    165x10
    120x10

    Had to cut out, wanted to get face pulls and good mornings in, just didn't have time. I'm doing my first meet on Feb 19th, just a push/pull meet but should be fun. Also hoping to meet some other powerlifters to possibly train with. This was my 3rd week of cycle 2 of 5 3 1, next week is deload. I'm going to repeat this week after deload, then hit my first two lifts the week after. Then the week of the meet just recover and make sure i'm going to make weight.
    next week - deload
    week 2 - repeat 3rd week of cycle 2
    week 3 - hit first and second attempts
    week 4 - week of meet, recover, meet on saturday.
    I'm only a few pounds over 220, and this meet has weigh ins 2 hours before the meet, so not much chance to cut much water. Anybody that has any advice for the meet, please feel free to give it.
    Last edited by covpride; 01-22-2011 at 02:07 PM.

  7. #82
    Senior Member
    Join Date
    Mar 2010
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    Louisville, KY
    Posts
    546
    10 Min elliptical

    Military Press
    warm up
    60x5
    75x5
    90x5

    CG floor press
    95x10
    95x10
    95x10

    Leg raises
    3 sets 10

    Seated twists
    25#x20
    25#x20

    20 min elliptical

    Planks (45# plate on back)
    45 sec
    30 sec

    Stretching, shoulders, hip flexor, hamstrings, back. Deload week this week, haven't been doing direct ab work, figured i would throw it back in and keep it in from now on.

  8. #83
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    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Deadlift
    145x5
    185x5
    225x5

    Shrugs
    135x10
    135x10
    135x10

    Standing Twist on pulley machine
    30#x20
    30#x20

    Leg raises
    3 sets of 10

    20 min elliptical

    10 min stretching.

  9. #84
    Senior Member
    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    5 min elliptical

    Bench
    100x5
    125x5
    150x5

    Dead Bench (ring finger on the ring)
    135x5
    135x5

    30 min elliptical

    Deload week is almost done, just 3 weeks out from my meet, down to 220. I'm wanting to compete at 220, since it's a 2 hour weigh in, i'll be trying to drop 2-4 more pounds. I got some good advice from Brian Hopper and feel I have a solid plan in place, getting hyped.

  10. #85
    Senior Member
    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Squat
    140x5
    175x5
    210x5

    Face Pulls
    30#x10
    30#x10
    30#x10

    45 degree back ext
    2x10

    Standing cable twists 30#
    2x20

    Leg Raises
    3x10

    20 min elliptical.

  11. #86
    Senior Member
    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Military Press
    65x5
    85x5
    95x5

    Floor Press
    135x5
    185x5
    205x5

    Lat Pulldown
    165x10
    150x10
    150x10
    105x15

    Rope tri press
    47.5#x10
    47.5x10
    47.5x10

    Cable Ab Twist
    30#x10
    30#x10
    30#x10

    20 min elliptical

  12. #87
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    Mar 2010
    Location
    Louisville, KY
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    546
    Last heavy deadlift before meet. 3 weeks out, next week i'll work to my opener and shut it down.

    10 min elliptical

    Deadlift
    135x5
    185x5
    225x3
    275x1 (add belt, able to get it one hole tighter, slimming down to 220 isn't bad at all)
    315x1
    365x1
    405x1 (PR match, and went much faster than it ever has.)
    My attempts for deadlift will go, 1st 350, 2nd 410, 3rd 425. Feeling good about setting a new PR for sure.

    Good mornings
    135x10
    135x10
    135x10

    Shrugs
    225x10
    225x10
    225x10

    20 min elliptical

    Hanging leg raises
    3 sets of 10
    Last edited by covpride; 02-01-2011 at 03:47 PM.

  13. #88
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    Mar 2010
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    Louisville, KY
    Posts
    546
    25 min elliptical

    Hanging leg raises
    3 sets of 10

    seated twists 25# plate
    2x20

    weighed in at 219lbs this morning, if I keep this up I'll make the 220 weight class for sure, not noticing any strength loss either, only dropping about 1-1.5lbs a week.

  14. #89
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    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Bench
    95x10
    135x5
    185x3
    225x3
    245x1
    280x1 (5lb PR)

    DB bench press
    45x20
    45x20
    45x20

    Rolling DB ext.
    30x10
    30x10
    30x10

    Tri Press
    40x10
    50x10
    50x10
    50x10

    Bent Barbell rows
    135x10
    135x10
    135x10

    20 min elliptical.

    Hitting the 280lb on bench was great. Should be right where I want for the meet. Attempts will be 1st 245, 2nd 285, 3rd 300. I think I can hit the 300, and that would be a 20lb PR.

  15. #90
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    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Squat
    135x5
    185x5
    205x3
    225x2
    275x2
    315x2
    385x1 (10lb PR)

    Leg Curls
    95x10
    110x10
    110x10

    Face Pulls
    50x10
    60x10
    60x10

    Seated Rows
    120x10
    120x10
    120x10

    15 min elliptical

    Standing ab twist
    32.5# x 20
    42.5# x 20 Cable machine, not sure why the weight increments are like that.

    Leg raises
    3 sets of 10.

  16. #91
    Senior Member
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    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    30 min elliptical.

  17. #92
    Senior Member
    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Military Press
    95x10
    95x10
    95x10

    Floor Press
    135x5
    185x5
    185x5

    Tri press
    40x10
    50x10
    40x10

    Rolling DB ext.
    25x10
    25x10
    25x10

    Lat pull downs
    135x10
    135x10
    135x10

    20 min elliptical.

  18. #93
    Senior Member
    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Deadlift
    135x5
    135x5
    185x5
    225x2275x2
    315x2(add belt)
    355x1

    Good Mornings
    135x10
    135x10
    135x10

    Shrugs
    225x10
    225x10
    225x10

    20 min elliptical

  19. #94
    Senior Member
    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Bench
    95x10
    135x5
    185x3
    205x2
    225x1
    245x1

    DB Bench
    25x25
    25x20
    30x20

    Rope Tri press
    50x10
    40x10
    30x20

    Seated Rows
    150x10
    120x10
    120x10

    Standing Twists
    32.5#x20
    37.5#x20
    47.5#x20

    20 min elliptical.

    Going to just deload squat tomorrow. Meet is a push/pull, a week from this saturday. So i'll be in the gym next week, but very little weight work at all, mainly some steady state cardio/walking on the treadmill. Want to focus on recovery but stay active, just from how i've performed in the gym, and since its what i usually do, i believe it'll bring me the most success for the meet.

  20. #95
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    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Squat
    135x5
    185x5
    205x5

    Face pulls
    47.5#x10
    47.5#x10
    47.5#x10

    30 min elliptical.

  21. #96
    Senior Member
    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    deadlift
    135x5
    135x5
    135x5

    Military press
    65x5
    65x5
    65x5

    Lat Pull down
    70x10
    70x10
    70x10

    Tri press
    30x10
    30x10
    30x10

    20 min elliptical

    10 min stretching

    drove home
    10 min foam roll/softball roll

    Just getting blood flowing/working on form this week, meet is this saturday. Feeling good, got new scale and it says i'm sitting around 221-222lbs, so I may have to try a cut a few pounds of water. Feeling good and ready for this meet.

  22. #97
    Senior Member
    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Bench
    95x5
    95x5
    135x5

    DB Bench
    25x20
    25x20

    Tri press
    30x10
    40x10
    40x10
    30x10

    Chest supported rows 45# each side
    4 sets of 10

    Treadmill

    3mph/20 min
    2mph/8 min.

  23. #98
    Senior Member
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    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    10 min elliptical

    Squat
    135x5
    135x5

    That was all the lifting, meet is tomorrow, it's push/pull, so I just wanted to get some blood flowing. I did 20 min walking on the treadmill, 10 min stretching after, and then 10 min foam rolling at home. I'll roll some more when I get home tonight, and take the roller with me tomorrow. Feeling great, ready for War, and to hit some PR's.

  24. #99
    UnTouchable 2kool's Avatar
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    hope the meet goes well for you. youve put in alot of hard work preparing for it im sure its gonna pay off.
    I may have "Love" on my head, but i have Hate in my heart.

  25. #100
    Moderator Brian Hopper's Avatar
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    Good job at the meet!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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