Post by PatrickD on Mar 15, 2011 20:08:46 GMT -5
Wanted to start a log here to get as much help as I can, there aren't many or even any powerlifters were I train so any help and suggestions would be awesome. Started new cycle last week so I'll post my last week worth of workouts:
March 6-
Squats 135x20, 225x12, 315x5, 365x5
Low Box Squats 135x5, 225x5, 315-2x5
Leg Press 8 plates-12, 12plts-12, 16plts-16, 20plts-10
Leg extensions-2 sets
Calves 2 sets
March 7-
Deadlifts 135x10, 225x10, 315x5, 405x5, 455x5
Good Mornings 135x8, 185x8, 225x3
Chins w/bw-18/12/8
Pulldowns-3 sets
T-Bar Rows-2 plts-12, 3plts-12, 4plts-10
Cable rows-2 sets
GHR-5 sets
Biceps
March 8-
Bench-135x20, 185x3, 205x3, 225x3, 245x3
Flat Dumbell Press- 80's-15/8
Machine press 2 sets, Machine Flye's 2 sets
Close-Grip Bench-135x6, 185x6, 205x6, 225x6
Incline Skull Krushers- 65x12, 115x12, 135x4
One arm pressdowns-3 sets
March 10-
Seated Dumbell Press- 40x15, 50x15, 60x15, 70x15
Side laterals, rear laterals, upright rows- 2 sets each
Shrugs- 135x15, 225x12, 315x10, 365x8
March 12
Squats 135x20, 225x10, 315x5, 375x5
Low Box squats 225x5, 315x5, 365x5
Leg Press- 2 sets
Leg extensions- 2 sets
Roman Chair abs bwx20, 35x15, 45x15
Calves
March 14
Bench 135x20, 185x10, 225x3, 245x2
Floor Press- 135x5, 225-3x3
Flye's 3 sets
Skull Krushers- 65x20, 115x10
Rope Pressdowns- 3 sets
Dips- Bw- 2 sets
March 15
Deadlifts 135x10, 225x10, 315x5, 405x5, 465x5
Barbell Rows- 225x10, 275x4
Pulldowns- 4x12
Cable rows- 1x12
GHR- 2 sets
Currently trying to rehab shoulder so bench and shoulder work is trying to do what I can without pain. Goals for the cycle on the three lifts after the 5 weeks are SQ-405x5, Dead-495x5.
March 6-
Squats 135x20, 225x12, 315x5, 365x5
Low Box Squats 135x5, 225x5, 315-2x5
Leg Press 8 plates-12, 12plts-12, 16plts-16, 20plts-10
Leg extensions-2 sets
Calves 2 sets
March 7-
Deadlifts 135x10, 225x10, 315x5, 405x5, 455x5
Good Mornings 135x8, 185x8, 225x3
Chins w/bw-18/12/8
Pulldowns-3 sets
T-Bar Rows-2 plts-12, 3plts-12, 4plts-10
Cable rows-2 sets
GHR-5 sets
Biceps
March 8-
Bench-135x20, 185x3, 205x3, 225x3, 245x3
Flat Dumbell Press- 80's-15/8
Machine press 2 sets, Machine Flye's 2 sets
Close-Grip Bench-135x6, 185x6, 205x6, 225x6
Incline Skull Krushers- 65x12, 115x12, 135x4
One arm pressdowns-3 sets
March 10-
Seated Dumbell Press- 40x15, 50x15, 60x15, 70x15
Side laterals, rear laterals, upright rows- 2 sets each
Shrugs- 135x15, 225x12, 315x10, 365x8
March 12
Squats 135x20, 225x10, 315x5, 375x5
Low Box squats 225x5, 315x5, 365x5
Leg Press- 2 sets
Leg extensions- 2 sets
Roman Chair abs bwx20, 35x15, 45x15
Calves
March 14
Bench 135x20, 185x10, 225x3, 245x2
Floor Press- 135x5, 225-3x3
Flye's 3 sets
Skull Krushers- 65x20, 115x10
Rope Pressdowns- 3 sets
Dips- Bw- 2 sets
March 15
Deadlifts 135x10, 225x10, 315x5, 405x5, 465x5
Barbell Rows- 225x10, 275x4
Pulldowns- 4x12
Cable rows- 1x12
GHR- 2 sets
Currently trying to rehab shoulder so bench and shoulder work is trying to do what I can without pain. Goals for the cycle on the three lifts after the 5 weeks are SQ-405x5, Dead-495x5.