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Thread: A new level -- Powerlifting Log

  1. #176
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    2/15 30 min cardi0

    2/17 squat cycle week #3
    squat 135# x 5; 225# x 5; 315# x 2; 355# x 6 x 3
    circuit:
    leg extensions ?? x 10 x 3
    hip abduction stack x 10 x 3
    leg raises BW x 10 x 3
    3 flights of stairs

    stretches and roller
    Last edited by andhen2003; 02-17-2013 at 11:12 AM.

  2. #177
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    2/18 and 2/19 30 min cardio each

  3. #178
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    2/21 Coan/Philipi Week #5
    DL 135# x 5; 225# x 5; 315# x 2; 385# x 3 x 3
    speed DL 310# x 3 x 3
    BOR 225# x 5; 185# x 7 x 2
    circuit: weighted situps & hammer curls

  4. #179
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    2/24 coan bench progression week #6
    bench 135# x 5 x 2; 205# x 3; 240# x 5 x 2 -- easy
    SSOHP 145# x 5; 150# x 4; 135# x 4 meh
    triceps
    30 min cardio

  5. #180
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    2/26 40 min cardio

  6. #181
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    2/28
    squat cycle week #4 - quick lunch workout
    squat 135# x 5; 135# x 3; 225# x 3; 315# x 3; 380# x 3 x 4 sets. I felt horrible from the first lift. But I pushed through.
    standing cable abs

  7. #182
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    3/3 Coan/Philipi Week #6

    DL 135# x 5; 135# x 3; 225# x 3; 315# x 3; 365# x 2; 405# x 2
    Speed DL 335# x 3 x 3
    Shrugs 315# x 10 x 3
    BOR 185# x 5 x 2; 185# x 8
    Standing cable abs
    30 minutes cardio

  8. #183
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    3/10 bench progression week #7
    (took it easy since last sunday because my hips are bothering me)
    135# x 5; 185# x 5; 225# x 1; 250# x 3 x 2 easy - cruddy spot tho who kept touching the bar. Bodybuilders should know better!
    SSOHP 145# x 5; 150# x 4; 150# x 3 lame
    face pulls and rope triceps
    30 min cardio

  9. #184
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    3/12 deload
    box squats 135# x 5; 225# x 5; 315# x 3; 335# x 5 x 2
    standing cable abs and hip abduction

  10. #185
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    3/16 1/2 hour cardio

    3/17 coan/philipi week #7
    DL 135# x 5; 225# x 3; 315# x 2; 365# x 1; 430# x 2
    speed DL 350# x 3 x 3
    BOR 185# x 5 x 3
    bicep stuff
    leg raises BW x 10 x 3
    stretching
    20 min cardio

  11. #186
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    3/21 40 min cardio

    3/22 repeat week #3 of squat cycle (my hip was bothering me for last two weeks so I've been taking it easy on squatting. Getting back into the cycle now)
    135# x 5; 225# x 5; 315# x 2; 355# x 5 x 3
    circuit, 3 sets each:
    standing cable abs
    leg extensions
    hip abduction

    stretching

  12. #187
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    3/24 deload

    bench with 2 sec pause: 185# x 10 x 2
    strict standing OHP: 135# x 5 x 2; 135# x 4
    face pulls
    tricep extensions
    30 min cardio

  13. #188
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    3/27

    coan/philipi week #8

    DL 135# x 5; 225# x 3; 315# x 2; 385# x 1; 455# x 2 (2x rep PR, about time! very easy!)
    speed DL 315# x 3 x 3
    BOR 205# x 5 x 3
    crunches
    hammer curls 30# x 10 x 3
    30 min cardio
    stretching
    Last edited by andhen2003; 03-27-2013 at 06:15 PM.

  14. #189
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    3/28 40 min cardio
    3/29 45 min bike ride, since it is finally in the 50's outside!

  15. #190
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    3/31
    bench routine week #8
    bench 135x5, 185x3, 230x2, 260x3x2 first set was very easy, could have done 5 I think
    ssohp 135x3, 155x3x2
    face pulls 200x10x3 in circuit with OH rope triceps ??x12x3
    30 min cardio

  16. #191
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    4/4
    repeat week #4 of squat cycle - I was worried about my hip, but it felt great and the sets felt easy, so I think I'm through the worst of that./
    135# x 5; 225# x 5; 315# x 3; 350# x 2; 380# x 3 x 4
    GMs 195# x 10 x 3
    leg raises BW x 10 x 3

  17. #192
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    4/6 45 min cardio

    4/7 coan/philipi week #9
    135# x 5; 225# x 3; 315# x 2; 385# x 1; 470# x 1 (another PR and it's not even the last week!)
    However I tweaked a glute so didn't do the speed deads
    SLDL 135# x 10 x 3 (to get some blood into the glute. pain went away)
    cable rows 180# x 5 x 3
    DB curls 30# s x 10 x 2
    30 min cardio
    stretching

  18. #193
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    4/10 & 4/11 30 min cardio each

  19. #194
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    4/12

    bench routine week #9
    135# x 5; 185# x 3; 235# x 1; 270# x 2 x 2 (i'm happy with this because I felt very tired and had a so-so spot, I think it's a PR. I usually just do singles when I get above 260#)
    SOHP 145# x 2; 155# x 2; 165# x miss (ugh); 155# x 2 x 2
    face pulls 200# x 10 x 3
    rope triceps 95# x 10 x 3
    30 min cardio

  20. #195
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    4/14, 15 and 16: 40, 40 and 30 min cardio respectively.

    I had to take the week off because of a blood test on Friday. If I don't my doc ends up freaking out because of the amount of creatinine in my blood and thinks I'm in kidney failure. I'm just tired of going through that drama.

  21. #196
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    4/21 some light squats to get back up to speed
    SQ 135# x 5; 225# x 5; 315# x 6 x 3
    GM 185# x 10; 205# x 10; 225# x 10
    russian twists
    stretch/roller
    30 min cardio

  22. #197
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    4/22 & 23 30 min cardio each

    4/25
    DL 135# x 5; 225# x 5; 315# x 2; 385# x 5 x 2
    Shrugs 315# x 10 x 3
    BOR 185# x 5; 195# x 5; 205# x 5
    Standing cable abs & hammer curls circuit
    30 min cardio
    stretching

  23. #198
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    4/26 & 28 30 min of cardio each.

    4/29 Today was supposed to be bench 280#x2x2 but turned into a lesson on form and setup with Tone, Tim and Jersey Iron crew at Ironsport.

    Bench 135# x 5; 185# x 3; 225# x 2; 255# x 1; 280# x 1 (no second rep); 280# x fail
    At which point I was shown that my form was way off and I was up on my toes and getting nothing from my legs. So I got some good lessons on setup and,
    265# x 1 x 3; 225# x 2 x 2 All felt much easier and sturdier. Hopefully I can get back down to Ironsport once in a while because I feel like I could have easily nailed the 280#x2x2 if I had set up correctly from the start. I haven't lifted with anyone who knows what they're doing in at least a year and a half.

    Live and learn!
    Last edited by andhen2003; 04-29-2013 at 07:17 PM.

  24. #199
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    5/2

    squat 135# x 5; 225# x 5; 315# x 3; 365# x 5.
    at this point, I thought about my humbling bench experience on monday and said "hey, why don't I try to take some pix so I see how my form is?" Even though the angle was really bad, I was pretty horrified with how high I was cutting my squats. Here is one of them. Bad angle but definitely above parallel:

    365# x 5 a little deeper
    365# x 2 wider and deeper
    365# x 2 better **felt like parallel and picture looks like parallel. Though, again, tough to tell with this angle:

    365# x 2 lower yet again. Had to lower the safety bars. I know these were definitely below parallel. I'm really glad I checked my form today. My earlier squats never would have passed muster. Really forced myself to push my knees out and could feel the pull in my groin on this last one.. Unfortunately, my camera had died so I didn't get a snapshot. Next time I will get some video.

    oh BTW got weighed at the doc's and BW was 186.
    Last edited by andhen2003; 07-19-2013 at 05:40 PM.

  25. #200
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    5/4 30 min cardio

    5/5
    was supposd to try my max today on DL, but I'm golfing tomorrow, and I probably wouldn't have been able to swing a club had I gone for it. So I took it easy instead. But these felt heavy. :-/

    135# x 5; 225# x 3; 315# x 2; 380# x 5 x 2
    BOR 185# x 5 x 3
    circuit:
    3x10 lat pulldown thingie
    3x10 rev grip BB curls
    3x10 leg raises

    stretching and roller

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