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Thread: A new level -- Powerlifting Log

  1. #51
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    10/9

    coan philipi week #7

    sumo DL 135# x 5; 225# x 3; 315# x 1; 385# x 1; 430# x 1 x 2; 365# x 3 x 3
    felt easy, but it was slow
    BOR 135# x 10 x 3
    russian twists x 10 x 3
    preacher curls x 10 x 3
    30 minutes cardio

  2. #52
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    10/12/11

    coan bench week 7
    bench 135# x 5; 205# x 3; 245# x 5 x 2 (yay)
    incline 200# x 5 (yay, pr); 200# x 4
    dips BW x 10 x 3
    flyes 25#s x 10 x 3

  3. #53
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    10/16

    squats
    135# x 5 x 2; 225# x 3; 315# x 2; 365# x 5 x 3
    GMs 185# x 10 x 3
    standing cable abs 3 sets of 10

    10/17
    30 minutes cardio
    Last edited by andhen2003; 10-18-2011 at 03:49 PM.

  4. #54
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    10/18, 10/20 : 30 min cardio

    10/21
    coan/philipi week #8
    sumo DL 135# x 3; 135# x 3; 225# x 3; 315# x 2; 385# x 1; 455# x 1 (sumo PR, yay!); 455# x miss (oh well, happy about the PR)
    speed 335# x 3 x 3
    shrugs 315# x 10 x 2
    BOR 135# x 10 x 3
    preacher curls
    didnt have time for the full assistance workout. I felt very tired and crappy today, so while I missed the second, I am happy I got a sumo PR. It was a grind but I got it clean. BW is 185 or so.

  5. #55
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    10/23/11

    Bench 135# x 5; 185# x 3; 245# x 5; 245# x 4
    Incline 200# x 5; 200# x 4
    circuit: flyes, face pulls, rope triceps
    30 minutes cardio

  6. #56
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    10/27

    random deload day
    paused squats: 225# x 10 x 3
    GMs: 185# x 10 x 2
    BOR: 135# x 10 x 3
    Russian twists, 3 sets
    30 minutes cardio

  7. #57
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    10/30

    Coan bench routine week 8
    Bench: 135# x 8; 135# x 3; 205# x 3; 255# x 3 x 2 EASY
    Paused incline: 135# x 10 x 3
    Circuit, no rest between sets:
    Flyes 25# x 10; 20# x 2 x 10
    Face pulls 180# x 10; 200# x 10 x 2
    Tricep press, 3 sets of 10
    30 minutes cardio

  8. #58
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    coan philipi week 9

    sumo DL 465# x fail x 2 ugh. i was set up badly for the first one. i will try again next week.
    shrugs 335# x 10 x 2
    circuit: BOR, underhand pulldown, hip abduction x 3 sets each
    30 min cardio

  9. #59
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    11/7

    squats 365# x 5 x 3
    pull throughs, 3 sets
    standing cable abs, 3 sets
    30 minutes easy cardio

    11/9 1/2 hour cardio
    11/10 40 minutes cardio
    Last edited by andhen2003; 11-10-2011 at 07:27 PM.

  10. #60
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    11/12

    Coan week 9
    Bench 135# x 5; 205# x 3; 265# x 3; 265# x 2 meh
    incline 205# x 5; 155# x 5 x 2 (yeah i havent really been following the routine on inclines)

    circuit, no rest:
    face pulls 190# x 10; 200# x 10 x 2
    dips BW x 10 x 3
    overhead tricep press ?? x 10 x 3
    30 minutes cardio

  11. #61
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    11/13

    sumo DL 135# x 3; 225# x 3; 315# x 1; 405# x 1; 460# x MISS ^$*#&$!! I just barely missed it.
    But I think I've been overdoing on DL, so I stopped with the heavy stuff here.
    315# x 3 x 2
    shrugs 345# x 10 x 2
    BOR 185# x 5 x 3
    hammer curls 30#s x 10 x 3
    30 minutes cardio

  12. #62
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    11/14, 11/17,11/18 - 30 min cardio

    I got sick this week so just stuck with cardio. And did a sort of recovery workout today. Not sure if I'll be ready for Dec 10th, but I'm still thinking about it.

    Squat 315# x 5 x 3 (did a few long, paused reps)
    GMs 135# x 12 x 3
    Russian twists, 3 sets of 10
    31 min cardio

  13. #63
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    11/22 - 1/2 hour cardio

    11/23 - thought I would try some openers
    Bench 135# x 5; 205# x 3; 255# x 1 paused
    Sumo DL 135# x 5; 225# x 3; 315# x 2; 385# x 1 (at this point, one of the Gold's Gym employees came over and gave me shit about using chalk. I am as discreet as can be and the only way he saw is by coming over and looking at the bar.) So, then
    435# x miss (I dropped it because my hands weren't chalked, slipped right out), then 435# x 1 (but I lost grip right at the end of the rep, again, chalk issue, grrrr)
    30 minutes cardio

  14. #64
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    11/26

    Thought I would try a squat opener today.
    squat 135# x 5; 225# x 3; 315# x 1; 365# x 2; 420# x 1...very easy. Felt super light. THat's a good opener I guess.
    30 minutes cardio.

  15. #65
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    Well life's hiccups got in the way of my training and plans to compete on the 10th, so now I'm training for end of February WNPF in NJ.

    12/10
    sumo DL 315# x 5 x 3
    Shrugs 315# x 10 x 3
    BOR 185# x 5 x 3
    standing cable abs, 3 sets of 10
    hammer curls 30#s x 12 x 3
    30 minutes cardio

    12/11
    paused box squat 315# x 5 x 3
    GMs 185# x 10 x 3
    Russian twists, 3 sets of 10
    30 minutes cardio

  16. #66
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    12/17
    bench 205# x10; 205# x 8
    standing overhead press 115# x 5 x 3
    flyes and tricep press circuit
    1/2 hour cardio

    12/18
    squat 315# x 5 x 3
    45 degree hypers holding 45# x 10 x 3
    standing cable abs ?? x 10 x 3
    1/2 hour cardio

  17. #67
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    12/26

    sumo deads 135# x 5; 225# x 5; 315# x 5; 365# x 5 x 2
    shrugs 315# x 10 x 2
    BOR 135# x 10 x 3
    30 minutes cardio

  18. #68
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    12/28 30 minutes cardio

    12/29 basement workout
    Bench w doubled minis bar x 5; 95# x 5; 115# x 5; 135# x 5 x 3
    SOHP 95# x 10 x 3
    flyes 30#s x 10 x 3
    rear delt flyes 20#s x 10 x 3
    30 minutes cardio

  19. #69
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    12/30 30 minutes cardio

    12/31 30 minutes cardio

    1/2/12
    box squats, paused 135# x 5; 225# x 5; 315# x 3; 365# x 3 x 2; 365# x 5
    circuit:
    GMs 205# x 10 x 3
    standing cable abs, 3 sets of 10
    calf raises, 2 sets of 10, hip abduction 1 set of 10
    30 minutes cardio

  20. #70
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    last few weeks at work have been brutal. not much time to train.

    1/7/12
    sumo DL 225# x 5; 315# x 5; 365# x 5 x 2
    shrugs 315# x 10 x 2
    circuit:
    BOR 135# x 10 x 3
    rev grip pulldowns 120# x 10; 140# x 10 x 2
    preacher curls

    30 mins cardio (lv9)
    scratch BW = 183

    1/8/12 30 minutes cardio
    Last edited by andhen2003; 01-08-2012 at 05:44 PM.

  21. #71
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    1/11/12 30 min cardio

    1/13/12
    Bench press w/ long pause 135# x 5; 135# x 3; 175# x 3; 205# x 5 x 3
    Standing OH press 115# x 5; 125# x 5 x 2
    circuit:
    flyes 25#s x 10 x 2; 20# x 10
    face pulls ?? x 10 x 3
    rope tricep presses ?? x 10 x 3
    30 min cardio (lv 10)

  22. #72
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    11/14/12
    squats 365x5x3
    GM 185 x 10 x 3
    other crap
    20 min cardio

    11/16/12
    inside of hip was bothering me, so I skipped the sumo DL
    shrugs 315# x 10 x 3
    BOR 185# x 5 x 3
    SLDL 185#x10x3
    hammer curls 25x10; 30#sx10x2
    20 min cardio

    11/17 30 min cardio
    Last edited by andhen2003; 01-18-2012 at 06:23 PM.

  23. #73
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    1/19

    bench w 3-mississippi pause
    215#x5x2
    SOHP
    135# x 5 x 2; 135# x 3
    circuit:
    face pulls 200#x10x2; 185# x 10
    dips BWx10x3
    rope triceps
    35 min cardio

    1/22 30 min cardio

    ...welp i've really been slacking on the training because of work. i've decided that even though i'm not ready, i'm going to compete at the end of february with the WNPF. There's a couple of state-level records i can break pretty easily so i'll set that as a little short-term goal to get motivated again...

    1/24 30 min cardio
    Last edited by andhen2003; 01-24-2012 at 06:20 PM.

  24. #74
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    1/28
    back at square one!
    squats: 225# x 3; 275# x 3; 315# x 3; 365# x 5 x 2
    GMs: 185# x10 x 3
    standing cable abs - obliques: stack x 10 x 3 each side
    quad extensions & hip abduction
    30 minutes cardio

  25. #75
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    1/29/12
    bench with 2mississippi pause: 135# x 5; 135# x 3; 185# x 3; 225# x 5; 225# x 4 meh, first set we very easy tho
    incline 135# x 5; 155# x 5; 175# x 5
    face pulls and triceps

    1/31 30 min cardio
    Last edited by andhen2003; 01-31-2012 at 08:15 PM.

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