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Thread: A new level -- Powerlifting Log

  1. #151
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    missed a bunch of workouts here. started the new job and just starting to get back into the groove.

    11/22
    long pause bench 135# x 5; 185# x 5; 225# x 5 x 2
    shoulder and tricep work.

  2. #152
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    11/24

    squats 135# x 5; 225# x 5; 315# x 5; 365# x 5 x 2
    circuit:
    standing cable abs (side to side) 3 sets; hip abduction rackx12x3; quad extensions ??x10x3
    30 minutes cardio

    11/25
    30 min cardio
    Last edited by andhen2003; 11-25-2012 at 06:49 PM.

  3. #153
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    11/27 30 min cardio

    11/28
    conv DL 135# x 5; 225# x 5; 315# x 3; 365# x 2; 395# x 5 x 2
    shrugs 315# x 10 x 3
    reverse grip pulldowns ?? x 10 x 3

  4. #154
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    12/2
    bench with long pause 135# x 5; 185# x 3; 235# x 5 x 2
    SSOHP 135# x 5; 145# x 3 (ugh); 135# x 5
    circuit dips BWx10x3; face pulls 200# x 10 x3; rope triceps ?? x 10 x 3
    20 min cardio

    12/4
    40 min cardio
    Last edited by andhen2003; 12-07-2012 at 12:08 PM.

  5. #155
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    12/7 30 min cardio
    12/8 30 min cardio

    12/9
    squats 135# x 5; 225# x 5; 315# x 3; 345# x 1; 380# x 5 x 2
    GMs 205# x 10 x 3
    circuit:
    flight o' stairs x 3
    leg raises BW x 10 x 3
    hip abduction stack x 10 x 3
    calf raises ?? x 10 x 3

  6. #156
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    12/11 32 min cardo

    12/12
    deficit deadlifts (standing on aerobic step thingie) 135# x 5; 225# x 5; 315# x 3; 345# x 5 x 2
    shrugs 315# x 10 x 3
    BOR 185# x 5; 205# x 5 x 2
    dumbell curls 30#s x 10 x 3
    30 min cardio

  7. #157
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    12/16

    bench 135# x 6; 185# x 3; 240# x 5 x 2
    SSOHP 135# x 7 (think thats a rep PR); 135# x 4 x 2 (guess i ran out of gas!)
    face pulls 200# x 10 x 3
    OH tricep rope press ?? x 10 x 3
    30 min cardio
    Last edited by andhen2003; 12-23-2012 at 11:57 AM.

  8. #158
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    12/20 & 12/21: 30 min cardio each
    cruddy week i only got one workout in!

    12/23
    paused box squats 135# x 5; 225# x 5; 315# x 3; 345# x 5; 365# x 5
    45 degree hypers: 35# behind head x 10 x 3
    cable abs stackx10x3
    30 min cardio
    Last edited by andhen2003; 12-23-2012 at 11:59 AM.

  9. #159
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    12/26

    conv DL 135# x 5; 225# x 5; 315# x 3; 365# x 1; 405# x 5 x 2
    30 min cardio

  10. #160
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    12/29 30 min cardio
    12/30 30 min cardio

    12/31
    Speed bench w/ doubled mini bands + 135# x 3 x 9 sets
    flat back wide grip paused bench 135# x 10 x 3
    mini circuit:
    band pull aparts MMx10x3
    hammer curls 30#x10x3

  11. #161
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    1/2/13 40 min cardio

    1/3/13 felt like a big wobbly v****a today. squats felt way too heavy. i was going to do sets of 405 but ended up with this. oh well...
    squats: 135# x 5; 225# x 5; 315# x 3; 345# x 1; 375# x 5 x 2
    GMs: 185# x 10; 205# x 10; 225# x 10
    hip abduct: stackx15x3
    leg extensions: 185# x 10 x 3
    Last edited by andhen2003; 01-16-2013 at 11:48 AM.

  12. #162
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    1/4 40 min cardio

    1/6
    conv DL 135# x 5; 225# x 5; 315# x 2; 385# x 1; 435# x 2 x 2 (ugh...still off i guess)
    BOR 185# x 5 x 2; 185# x 8
    circuit:
    cable rows 185# x 10 x 3
    3 flights of stairs
    leg raises BW x 10 x 3
    hammer curls 25#s x 10 x 3
    30 min cardio

  13. #163
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    1/8 40 minutes cardio

    1/9 Week #1 of 10 week Coan Bench Template (goal 300#)
    bench 135# x 5; 175# x 3; 195# x 10 x 2
    SOHP 115# x 5; 125# x 5 x 2
    dips BW x 10 x 3
    face pulls 200# x 10 x 3

  14. #164
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    1/11 40 min cardio
    1/12/30 min cardio

    1/13
    squats 135# x 5; 225# x 5; 315# x 3; 345# x 1; 385# x 5 x 3 (still felt a bit wobbly. I need a squat plan!)
    standing cable abs 140#(?) x 10 x 3
    hip abduction stack x 20 x 3
    stair master 15 min
    stretching

  15. #165
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    decided I'm going to train for the june 9 WNPF meet in Bordentown. That will give me a timeframe so I can set up some training cycles. I think I will compete at 198 since I'm in the upper 180's now, and i hate cutting weight. if anyone else plans to compete in this one let me know!!

  16. #166
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    1/15 40 min cardio
    1/16
    Coan/Philippi Week #1 - just the main lifts, I didnt have time for much assistance work today
    DL 135# x 5; 225# x 5; 315# x 2; 355# x 2
    speed DL 285# x 3 x 8 sets
    BOR 185# x 5 x 2; 185# x 10
    db curls 25#s x 12 x 3

  17. #167
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    1/17 30 min cardio

    1/18 Week #2 of Coan Bench Template (note the assistance work isn't from the routine, just main bench progression)
    135# x 5; 165# x 3; 195# x 10 x 2
    SSOHP 145# x 3 x 3 meh.
    shoulder flyes 30#s x 10 x 3
    tricep presses ?x10x3

  18. #168
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    1/20 1/2 hour cardo
    1/21 Coan/Philipi Week #2
    DL 135# x 5; 225# x 3; 315# x 2; 380# x 2
    speed DL 310# x 3 x 8 sets
    BOR 195# x 5 x 3
    EZ bar curls 75# x 10 x 3
    abs

  19. #169
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    1/23 & 24 1/2 hour cardio

    1/26 coan bench template week #3
    bench 135# x 5; 155# x 3; 185# x 3; 210# x 8 x 2
    flat back wide grip 135# x 10 x 3
    flyes 30#s x 10 x 3

  20. #170
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    1/27

    Week #1 of ~7 week squat cycle
    squat 135# x 5; 225# x 5; 315# x 8 x 3 sets
    standing cable abs 3 sets of 10
    hip abudctor
    calf raises
    30 min cardio

    Squat cycle is going to look something like this
    week 1 3x8 315#
    week 2 3x6 335#
    week 3 3x6 355#
    week 4 4x3 380#
    week 5 3x2 405#
    week 6 2x2 425#
    week 7 2x1 450# (95% of 475 target)

  21. #171
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    1/28 & 29 & 30 -- 30 min cardio each

    2/1 Coan/Philipi week #3
    DL 135# x 5; 225# x 3; 315# x 2; 405# x 2
    speed DL 335# x 3 x 6 sets (60 sec rest between sets)
    BOR 185# x 5 x 3
    DB curls

  22. #172
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    1/3 Coan bench template week #4 (I think I accidentally skipped a week but this was very easy, so not a big deal)
    BP 135# x 5; 185# x 5; 220# x 5 x 2 (very easy)
    strict standing OHP 135# x 5; 145# x 5; 155# x 5 (that might be a PR)
    dips BW x 12 x 3 (need to start doing them weighted)
    30 min cardio

  23. #173
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    2/5 & 2/6 30 min cardio each

    2/7 Week #2 of squat cycle
    135# x 5; 225# x 5; 275# x 3; 335# x 6 x 3
    standing cable abs/obliques
    hip abduction stack x 12 x 3

  24. #174
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    2/8 30 min cardio

    2/10 coan philipi week #4
    DL 135# x 5; 225# x 3; 315# x 2; 385# x 1; 430# x 2 easy
    Speed DL 355# x 3 x 5 sets
    Shrugs 315# x 10 x 3
    Cable Rows 180# x 5 x 3
    seated hammer-time curls 30# x 10 x 3
    stretching

  25. #175
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    2/12 40 min cardio
    2/13 my 44th birthday!
    coan bench week #5
    bench 135# x 5l 185# x 5; 230# x 5 x 2 - easy again
    SSOHP 145# x 5; 155# x 3 (ugh); 145# x 4
    face pulls 200# x 10 x 3 circuit with
    cable triceps

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