Results 1 to 7 of 7

Thread: He's back.... powerlifting style

  1. #1
    trekzak
    Join Date
    Dec 2003
    Posts
    260

    He's back.... powerlifting style

    I'm back in the gym and currently training powerlifting style, first some stats...

    My stats:
    1.86m
    187lbs
    bf%10

    My best lifts at 233 were:
    bench press: 220lbs
    squat: 264lbs
    deadlift: 374lbs

    My goal is to cut down some more till about 8% and keep on getting stronger, and within half a year I want my personal bests to be around bp: 308lbs dl: 506lbs sq: 396lbs

    For now I'm gonna work real hard to make sure I'll reach my goals... you guys are more than welcome to give advice/comments/criticism.

    I'll follow with this weeks trainings.

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  2. #2
    Lurking lilmase1153's Avatar
    Join Date
    Oct 2004
    Location
    In the Gym
    Posts
    4,546
    welcome to journal land... thats a big weight loss right there.. how long did it take you? what are your stats?( arm size, chest,legs etx etx..) and with that much weight loss are you still the same in those 3 lifts? good luck on your training ron
    PRs
    bp-295x2, 225x15 squat-405x3
    height 5'2 weight 140lbs

    All hail mase, the king of homosexual reference. - xian
    Pfffff. I've had jerk off sessions more intense than that workout. StackAttack in reference to CanadianCripplers w/o

    Fuzzy Pics 6/07 http://wannabebigforums.com/showthread.php?t=98659

  3. #3
    trekzak
    Join Date
    Dec 2003
    Posts
    260
    monday 13th december 2004

    Close-grip bench press
    8x88lbs
    3x110lbs
    3x132lbs
    3x154lbs
    3x176lbs
    2x198lbs + 1 rep where spotter helped a little bit

    Dips
    7 reps with 22lbs between my feet
    6 reps with 22lbs between my feet
    6 reps with 22lbs between my feet
    6 reps with 22lbs between my feet

    Reverse grip pulldown
    8x187lbs
    7x187lbs
    7x187lbs
    7x187lbs

    Cable upright rows
    10x110lbs
    9x132lbs
    6x154lbs

    Dumbell side bends
    10x57lbs
    10x57lbs
    9x57lbs

    My triceps still need A LOT of work...

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  4. #4
    trekzak
    Join Date
    Dec 2003
    Posts
    260
    Squat
    3x154lbs
    3x176lbs
    3x198lbs
    3x220lbs
    3x242lbs
    2x264lbs new pr

    Front squat
    6x110lbs
    6x132lbs
    6x154lbs
    2x176lbs

    Stiff legged good mornings
    6x110lbs
    6x132lbs
    6x154lbs

    Deadlift
    3x176lbs
    3x220lbs
    3x264lbs
    3x308lbs
    1x396lbs (pr )
    1x440lbs....... failed


    Nice workout, new pr on squats (LOL... I know) and another pr on deadlifts, 440 almost made it, but I couldn't get it locked out. On goodmornings I held in a little bit, because I wanted to remain some strength on deadlifts.

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  5. #5
    trekzak
    Join Date
    Dec 2003
    Posts
    260
    thursday 16th december 2004

    Speed bench press
    8x3 @ 121lbs

    Reverse pushdown
    10x132lbs
    8x132lbs

    Overhead cable extensions
    9x132lbs
    8x132lbs

    Dumbell rows
    10x70lbs
    9x70lbs
    8x70lbs (Db's don't go more heavy )

    Barbell shrugs
    8x220lbs
    6x220lbs
    6x220lbs

    Cable curl
    7x154lbs
    6x154lbs
    6x154lbs

    Decline crunches
    10 reps with 44lbs
    8 reps with 44 lbs plus 5 reps with just my bodyweight

    One heck of a pump in my tri's after pushdowns/overheads... I'm having some problems on the moment with performing my shrugs right. I'll have to find something instead of db rows because 70 is the max.

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  6. #6
    trekzak
    Join Date
    Dec 2003
    Posts
    260
    saturday 18th december 2004

    Speed low box squat
    8x2 @132lbs

    Speed deadlift
    1x132lbs
    1x198lbs
    1x242lbs
    1x242lbs
    1x242lbs
    1x242lbs
    1x242lbs
    1x242lbs

    Standing calf raises
    13x308lbs
    9x352lbs

    I'm still doing side/back of shoulders seperately because I've got the feeling that I don't hit them hard enough otherwise, I also added some chest work today, mainly because it lacks in mass.

    Lateral raises
    7x30lbs
    3x35lbs

    Bent-over laterals
    8x26lbs
    8x26lbs

    Cable cross-overs
    12x66lbs
    8x77lbs
    4x88lbs

    Incline db flyes
    7x48lbs
    5x48lbs

    I felt my hips very good while doing speed deadlifts, while I don't or hardly feel them while performing deadlifts otherwise... veins at shoulders/biceps are starting to pop out

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  7. #7
    On Auto Pilot:******* Huge Alke's Avatar
    Join Date
    Feb 2003
    Posts
    2,600
    get some large C clamps and use them to fasten plates to the DB's is what I do to make DB's heavier for db rows....it doesnt work for Db presses, but works pretty good for rows...
    My Journal
    Progress Pic


    1RM's
    30MAY03 = 800 Total - Bench 230, Squat 245, Deadlift 325
    22OCT04 = 960 Total - Bench 275, Squat 305, Deadlift 380

    Most push-ups in one minute = 102 (BW:195lbs)

    Some men see things as they are and say, "Why?" I dream things that never were and say, "Why not?" - George B. Shaw

    FOOD is my drug of choice

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •