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Thread: A new level -- Powerlifting Log

  1. #126
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    I've been neglecting my log.

    7/14
    bench 205# x 10 x 3;
    SSOHP 145# x 5; 135# x 5 x 2
    circuit front raises, face pulls, rope triceps 3 sets of 10 each
    15 min cardio

    7/15
    conv DL 385# x 5 x 2
    shrugs 315# x 10 x 3
    BOR 155# x 5; 165# x 5; 175# x 5
    15 min stairmaster + 15 min eliptical

  2. #127
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    7/18
    Squats 135# x 5; 225# x 5; 315# x 2; 365# x 5 x 2
    russian twists
    hip abduction
    30 minutes cardio (16 min stairmaster + 14 minutes bike)

  3. #128
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    7/23 40 min cardio + a bunch of burpees

    7/25
    bench 135# x 5; 185# x 3 x 2; 225# x 10 (that's actually a PR I think); paused: 225# x 5, 225# x 3; 185# x 5 x 2
    rope triceps 3 sets
    face pulls stackx10x3
    30 minutes cardio (17 min stairmeister + 13 minutes eliptical)

  4. #129
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    7/26 40 minutes cardio
    7/27
    conv DL 135# x 5; 225# x 5; 315# x 2; 365# x 2; 405# x 5 x 2
    circuit:
    neutral grip pullups
    stnding cable abs
    curls
    20 minutes cardio

  5. #130
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    7/29 30 min cardio

    7/30
    squat 135# x 5; 225# x 5; 315# x 1; 365# x 1; 385# x 5 x 2
    GMs 185# x 10; 205# x 10; 225# x 10
    circuit:
    hip abduction
    leg extensions
    calf raises
    30 min cardio

  6. #131
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    8/2, 8/3 30 min cardio x 2

    8/5
    bench 135# x 5; 185# x 2 x 2; 245# x 6; 245# x 3 (ugh)
    w/ long pause 185# x 5 x 3
    circuit:
    flyes x 10 x 3
    skull crushahs x 10 x 3
    front raises x 10 x 3
    13 min stairmeister + 17 min bike = 30 min of cardio goodness

    8/8 40 min cardio
    Last edited by andhen2003; 08-08-2012 at 06:14 PM.

  7. #132
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    8/10
    conv DL 415x5; 415x3
    BOR 155x10x3
    ez bar curls
    8/11
    30 min cardio

  8. #133
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    8/12
    paused box squats: 135# x 5; 225# x 3; 315# x 2; 365# x 5 x 2
    circuit:
    45 degree hypers holding 35# x 10 x 3
    cable abs 3 sets of 10
    hip abduction stack x 15 x 3
    30 minutes cardio

  9. #134
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    8/16

    bench 250# x 5 x 2
    paused bench 185# x 5 x 3
    face pulls
    triceps
    20 minutes stair master

    8/18
    45 minutes bike, 15 min gpp

    8/19
    conv DL 365# x 5 x 3
    shrugs 315# x 10 x 3
    BOR 185# x 5; 205# x 5; 215# x 5
    reverse barbell curls


    8/20 30 min cardio
    8/22 40 min cardio
    Last edited by andhen2003; 08-24-2012 at 09:35 AM.

  10. #135
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    8/23 quick lunch time workout
    paused box squats: 135# x 5; 225# x 5; 315# x 2; 345# x 1; 385# x 5 x 2 (I think that may be a box PR, which I'll take because I felt like ass)
    leg raises: BW x 10 x 3

  11. #136
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    8/25 40 min cardio

    8/26
    paused bench: 135# x 5; 185# x 2; 195 # x 10 x 2
    SSOHP 115# x 5; 125# x 5; 135# x 5
    circuit: face pulls stackx10x3 + tricep press ??x10x3
    30 min cardio

    8/27 30 minutes cardio
    Last edited by andhen2003; 08-29-2012 at 06:29 AM.

  12. #137
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    8/29
    conventional deads: 135# x 5; 225# x 3; 315# x 1; 385# x 1; 425# x 5 x 2 happy, I am
    shrugs: 315# x 10; 335# x 10; 345# x 10
    military pull ups
    hammer-time curls

    8/31 45 minutes cardio
    Last edited by andhen2003; 08-31-2012 at 07:31 PM.

  13. #138
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    9/2
    my lower back felt tweaked today, so I took a pass at going for a PR squat, which was my goal. After lifting I wish I had gone for it, because my back felt fine after I put the belt on.
    squat: 135# x 5; 225# x 5; 315# x 3; 365# x 1; 390# x 5 x 2
    standing cable abs 3 sets of 10
    circuit:
    leg extensions
    hamstring curls
    calf raises
    3 sets of 10 each
    30 minutes cardio

  14. #139
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    9/3 30 min cardio
    9/5 30 min cardio

    9/6
    bench 135# x 5; 135# x 3; 185# x 3; 255# x 5 x 2 (nice - these felt very light)
    long pause 185# x 5 x 2
    circuit:
    - 3 sets shoulder flyes
    - 3 sets face pulls
    - 3 sets tricep rope
    30 min cardio

  15. #140
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    9/9
    basement session
    DL 135# x 5; 135# x 3; 225# x 3; 315# x 2; 365# x 5 x 2
    BOR 185# x 5 x 3
    ez bar curls
    25 minutes cardio
    Last edited by andhen2003; 09-09-2012 at 04:58 PM.

  16. #141
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    9/10 35 min cardio

    9/12
    bench press 135#x5; 135# x 3; 185# x 3; 245#x1; 260#x4x2 (felt very easy. i had a bad spot so was a little nervous about going for five, but these were easy, paused and clean. 300# is looking possible soon.)
    strict SOHP 135# x 3; 145# x2; 150# x 3 x 3 (guess I used up all my old juice on the bench press)
    circuit:
    face pulls: stack x 10 x 3
    OH tricep press: ??x10x3
    30 min cardio (15 min stair meister + 15 min elliptical)

    9/14 30 minutes cardio
    Last edited by andhen2003; 09-14-2012 at 06:44 PM.

  17. #142
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    9/16

    paused box squats 135# x 5 ; 225# x 5; 315# x 3; 345# x 1; 390# x 5 x 2 (Box PR)
    leg raises BW x 10 x 3
    45 degree hypers BW x 20 x 2; BW x 15
    16 min stairmeister + 14 min bike

  18. #143
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    9/20 30 min cardio

    9/21 quick lunch workout
    conv DL 135# x 5; 225# x 3; 315# x 2; 385# x 1; 435# x 3 x 2 (meh, I wanted 5)
    BOR 185# x 5 x 3

  19. #144
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    9/23
    bench 135#x5; 135# x 3; 185# x 3; 235# x 1; 265# x 3; 265# x 2 (meh)
    SSOHP 135# x 5 x 3
    dips BWx10x3
    30 min cardio
    Last edited by andhen2003; 09-23-2012 at 03:14 PM.

  20. #145
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    9/29 40 min cardio

  21. #146
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    10/7 was sick, so took two weeks off. awful.
    squat 315# x 5 x 3
    GM 185# x 10; 205# x 10; 225# x 10
    standing cable abs
    30 min cardio

    10/9
    40 min cardio

  22. #147
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    10/14
    conv DL 135# x 5; 225# x 5; 315# x 3; 365# x 5 x 2
    shrugs 315# x 10 x 3
    BOR 185# x 10; 205# x 5; 215# x 5
    reverse curls 3 sets
    30 min cardio

  23. #148
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    been doing pretty redundant workouts because I also just got a new job, so have been dealing with the transition. i hope to start getting serious about my weightlifting again in the coming months.

    10/20
    at home
    bench 135# x 5; 165# x 5; 185# x 10 x 3
    SOHP 95# x 10 x 3
    skullcrushers

    10/21
    squat 135# x 5; 225# x 3; 315# x 2; 365# x 5 x 2
    GM 225# x 10 x 3

    10/24 35 min cardio
    10/26 40 min cardio
    leg raises BW x 10 x 3
    30 min cardio
    Last edited by andhen2003; 10-27-2012 at 05:59 PM.

  24. #149
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    10/28
    Stay safe everyone on the east coast!
    conv DL 135# x 5; 225# x 5; 315# x 2; 345# x 1; 385# x 5 x 2
    shrugs 325# x 10 x 3
    BOR 185# x 5; 205# x 10 x 2
    standing cable abs & hammer curls superset, 3 sets of 10 each
    30 minutes cardio

  25. #150
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    11/3 40 min cardio

    11/4 post-Sandy recovery workout!
    bench w long pause: 135# x 5; 135# x 3; 165# x 3; 205# x 5; 215# x 5 x 2
    SSOHP: 115# x 5; 135# x 5; 145# x 3
    circuit: face pulls (stack x 10 x 3), rope triceps ?? x 10 x 3
    30 min cardio

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