View Full Version : My log
POWER1972
04-06-2010, 12:54 AM
4/2/10
lat pulldown to front
10x3@120
10x3@200
db pullover
10x1@60
10x1@75
10x1@90
rope pulls
10x3@120
hypers
15x3@body-weight
POWER1972
04-06-2010, 12:56 AM
www.youtube.com/watch?v=qZ6BhoU2o8U
POWER1972
04-06-2010, 01:14 AM
4/3/10
single arm cable raises
10x1@30
10x1@40
db side laterals
10x1@25
10x1@35
bb uprights
10x2@115
rear delt machine
10x2@110
single arm db extension
10x1@40
10x1@50
pushdowns
20x1@50
zottman curls
10x1@30
10x1@35
POWER1972
04-06-2010, 01:30 PM
4/6/10
me dl
rack pulls 6" from ground
10x1@135
5x1@225
1x1@315
1x1@405
1x1@435
1x1@455
1x1@465
my grip was giving out fast on the last set wtf!!! The thing is where i train (ymca) they dont allow chalk. What a load of crap. Cant wait to go back to my old gym next month. Then i can get loud and nasty.
Leg press
10x3@800
leg ext
10x3@170
seated leg curl
10x3@150
abducs
20x1@110
adducs
20x1@110
standing calf press
20x3@body-weight
crashcrew56
04-06-2010, 05:43 PM
Can you give us some background on yourself and your training?
POWER1972
04-09-2010, 01:43 PM
I have been lifting for 23 years. Powerlifting for, well this summer will be 10 years for me. I'm 5'9" and weigh 253. My only flaw in training is my diet. Which is something i wish i could get some help with.
POWER1972
04-09-2010, 01:43 PM
4/7/10
me bench
20x1@bar-weight
10x1@135
3x1@225
3x1@315
1x1@365
1x1@385
1x1@405
1x1@415
incline press
10x1@250
10x1@270
10x1@290
cable crossovers
10x1@60
10x2@70
POWER1972
04-09-2010, 02:05 PM
4/9/10
pull ups (warm up)
8x2@body-weight
lat pull-down to front
10x3@200
rack pulls (2" above knees)
3x1@315
3x3@405
added straps
3x2@495
3x2@585
hopefully someday i will get to the point of doing this off the floor. Felt pretty good today but could only get better.
Bb shrugs
10x3@315
why does my dead suck so bad. I should be pulling in the 700's. Any ideas anyone?
crashcrew56
04-09-2010, 06:22 PM
Where is your sticking point at on your deadlift? Do you have a video to post of your deadlift?
POWER1972
04-09-2010, 08:20 PM
Wont let me post my videos what the fuck
crashcrew56
04-09-2010, 10:48 PM
when you are trying to post the video copy everything after the "=" sign and that should be posted in the youtube tags.
POWER1972
04-10-2010, 08:20 AM
VIDEO OF ME DOING 315 ON BENCH 22 TIMES. MIND YOU THIS WAS AFTER A VERY HARD WORKOUT WITH MY GOOD FRIEND RYAN KENNELLY. SINCE THEN I HAVE MADE IT TO 32 REPS, ONLY WISH I HAD VIDEO OF IT. MAYBE SOMEDAY DO THAT BROS VS PROS BENCH COMP. ONE OTHER THING THIS VIDEO WAS DONE 5 YEARS AGO.
qZ6BhoU2o8U
MY BEST SQUAT VIDEO OF 805. GOAL BY THE END OF THE YEAR IS 905.
RPIDwMeiCLI
VIDEO THAT HAS MY BEST DEAD OF 605 ONLY WISH I COULD HAVE GOTTEN THAT 630.
V-1Vo6oBc0k
crashcrew56
04-10-2010, 10:35 AM
Some good lifts there, what gear are you currently wearing? Are you still having some trouble with your grip on deadlifts?
For your deadlifts I would suggest doing some sort of hanging ab work, also rack pulls with bands, deadlift off the floor with bands, and reverse band deadlifts. Another exercise that it looks like would benefit your deadlift is good mornings.
smj091977
04-10-2010, 02:24 PM
Um "cutie pie" as the music?? Seriously? LOL just bustin your balls. You have some massive strength there. Thanks for posting.
POWER1972
04-10-2010, 10:01 PM
Some good lifts there, what gear are you currently wearing? Are you still having some trouble with your grip on deadlifts?
For your deadlifts I would suggest doing some sort of hanging ab work, also rack pulls with bands, deadlift off the floor with bands, and reverse band deadlifts. Another exercise that it looks like would benefit your deadlift is good mornings.
i am trying to get sponsored by elite. if i do get it i will be using METAL. currently have no gear at the moment. but what i had before was titan boss suit with boss briefs. and open dbl ply rage x for bench.
its just that gear is so damn expensive. all of your suggestions i will be doing when my training starts for my next meet. this will be in june. :flex:
POWER1972
04-10-2010, 10:03 PM
Um "cutie pie" as the music?? Seriously? LOL just bustin your balls. You have some massive strength there. Thanks for posting.
i am no where near my potential. i know i can improve a lot. thanx for the kind words. :baby:
Conrad
04-11-2010, 10:55 AM
I have been lifting for 23 years. Powerlifting for, well this summer will be 10 years for me. I'm 5'9" and weigh 253. My only flaw in training is my diet. Which is something i wish i could get some help with.
Throw you your diet up, I am sure some of us will chime in and help you out. Lots of great members here with a lot of knowlegde.
GameofInches
04-11-2010, 06:19 PM
Some nice lifts man, especially your bench. Keep going strong
crashcrew56
04-11-2010, 06:56 PM
i am trying to get sponsored by elite. if i do get it i will be using METAL. currently have no gear at the moment. but what i had before was titan boss suit with boss briefs. and open dbl ply rage x for bench.
its just that gear is so damn expensive. all of your suggestions i will be doing when my training starts for my next meet. this will be in june. :flex:
I noticed that was an older video, do you still have trouble with the top end of you deadlift? I definetly know what you mean by the gear being expensive, I am in need of a new suit and don't exactly want to spend the money right now.
I also noticed that one of those meets was in Missouri, is that where you are at right now?
POWER1972
04-12-2010, 01:20 PM
Throw you your diet up, I am sure some of us will chime in and help you out. Lots of great members here with a lot of knowlegde.
I WILL THROW MY DIET UP LATER TONIGHT. :lift3:
POWER1972
04-12-2010, 01:21 PM
I noticed that was an older video, do you still have trouble with the top end of you deadlift? I definetly know what you mean by the gear being expensive, I am in need of a new suit and don't exactly want to spend the money right now.
I also noticed that one of those meets was in Missouri, is that where you are at right now?
WILL RESPOND TONIGHT:hypno:
POWER1972
04-12-2010, 01:21 PM
4/10/10
shoulders and arms
bb uprights
12x1@115
12x1@125
rear delt machine
10x2@130
zottman curls
10x1@45
10x1@60
straight bar machine curl
20x1@80
single arm db ext.
10x1@40
10x1@50
pushdowns
30x1@50
only had 35 minutes today!!!!!!!!!!
POWER1972
04-12-2010, 01:42 PM
4/12/10
squat
10x1@bar-weight
8x1@135
5x1@225
5x1@315
added knee wraps and belt
5x1@405
5x1@495
rack pulls w/ straps (2" above knee caps)
5x1@495
5x1@585
short and sweet. Didnt have a lot of energy today. I hate it when this happens!!!!!
POWER1972
04-13-2010, 01:07 PM
Throw you your diet up, I am sure some of us will chime in and help you out. Lots of great members here with a lot of knowlegde.
OK HERE IS THE DIET I MADE UP FOR MYSELF FOR MY NEXT TRAINING CYCLE WHICH WILL BE FOR 14 WEEKS. I KNOW ITS PROBABLY TO MUCH BUT HEY I AM A ROOKIE AT THIS SO ANY HELP HERE WOULD BE GREAT. I AM CURRENTLY 252LBS. MY GOAL WILL BE TO GET UP TO 275. SO HERE IS WHAT I MADE UP.
14 WEEK MASS DIET
MEAL 1
1 BOWL OF OATS (1 TBSP BUTTER/BROWN SUGAR)
1 CUP LIQUID EGG WHITES (10 EGG WHITES)
1 GLASS OF JUICE
1 GLASS OF MILK
FATTY ACID CAPSULES
MEAL 2
WHEY PROTEIN SHAKE (20 OZ) W/SCOOP NES-QUICK
MULTI-WITAMINS
FATTY ACID CAPSULES
MEAL 3
1 SERIOUS MASS DRINK (1250 CALORIES)
-BY OPTIMUM NUTRITION
MEAL 4
2 CANS TUNA W/SALAD
1 GLASS H2O
MEAL 5
WHEY PROTEIN SHAKE (20 OZ) W/SCOOP NES-QUICK
2 GRANOLA BARS
MEAL 6
1 8oz STEAK
2 POTATOES
½ CUP BROWN RICE
1 GLASS H2O
MEAL 7
WHEY PROTEIN SHAKE (20 OZ) W/SCOOP NES-QUICK
FATTY ACID CAPSULES
MEAL 8
1 CHICKEN BREAST
1 POTATOE
½ CUP BROWN RICE
1 GLASS JUICE
MEAL 9
1 CUP LIQUID EGG WHITES (10 EGG WHITES)
1 GLASS H2O
1 GLASS MILK
FATTY ACID CAPSULES
MEAL 10
1 SERIOUS MASS DRINK (1250 CALORIES)
-BY OPTIMUM NUTRITION
POWER1972
04-13-2010, 01:09 PM
I noticed that was an older video, do you still have trouble with the top end of you deadlift? I definetly know what you mean by the gear being expensive, I am in need of a new suit and don't exactly want to spend the money right now.
I also noticed that one of those meets was in Missouri, is that where you are at right now?
I LIVE IN BLOOMINGTON, IN. STILL HAVING TROUBLE WITH MY TOP END STRENGTH FOR DEAD. WORKING RIGHT NOW ON A WESTSIDE STYLE OF TRAINING FOR A 14 WEEK CYCLE.:lift:
POWER1972
04-15-2010, 01:24 PM
4/14/10
bench
20x1@bar-weight
10x1@135
8x1@225
5x1@315
3x3@405
10x1@315
incline press
6x1@225
6x2@275
db bench
7x2@105
cable crossovers
12x1@60
12x1@70
crashcrew56
04-15-2010, 05:56 PM
I LIVE IN BLOOMINGTON, IN. STILL HAVING TROUBLE WITH MY TOP END STRENGTH FOR DEAD. WORKING RIGHT NOW ON A WESTSIDE STYLE OF TRAINING FOR A 14 WEEK CYCLE.:lift:
For assitance exercises to help your top end you could also try shrugs and dumbell rows.
POWER1972
04-18-2010, 10:54 AM
4/16/10
lat pull-down to front
warm up
10x3@120
speed pulls @ 50% (1 min rest between sets)
8x2@330
heavy rack pulls w/ straps (2" above knee caps)
3x1@495
3x1@585
3x1@655
POWER1972
04-21-2010, 01:36 PM
4/19/10
squat
10x1@bar-weight
10x1@135
5x1@225
5x1@315
added belt and knee wraps
5x1@405
5x2@495
rack pulls w/ straps
3x1@495
3x1@585
3x1@655
done at knee caps
leg ext
10x3@150
leg curl
10x1@140
POWER1972
04-21-2010, 01:53 PM
4/21/10
BENCH
WARM UP SETS
10X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
WORK SETS
5X3@405 OFF 2 BOARD
DOWN SET OFF CHEST
10X1@315
INCLINE PRESS
5X1@225
5X1@275
5X1@315
DIPS
20X2@BODY-WEIGHT :fingers:
POWER1972
04-26-2010, 02:25 PM
Next week i will be starting a 10 week training cycle to try and improve on my raw max on squat bench and dead. I maxed out this last weekend and did the following
squat 560
bench 450
dead 500
total 1510
after starting on may 3, 10 week cycle shooting for the following
squat 605
bench 475
dead 530
total 1610
4/26/10
squat
10x1@bar-weight
10x1@135
8x1@225
5x1@315
10x2@405
leg press
10x1@400
10x1@600
10x1@800
abducs
15x2@105
adducs
15x2@105
leg ext
10x3@150
leg curl
10x3@125
standing calf press
20x3@body-weight
abs
super set
crunchesx30
with
bicyclesx30
with
leg liftsx30
POWER1972
04-28-2010, 12:50 PM
4/28/10
SPEED BENCH
WARM UP
10X1@BAR-WEIGHT
10X1@135
5X1@225
WORK SETS WITH MINI-BANDS BEHIND BACK (1 MINUTE REST BETWEEN SETS)
3X8@315
DOWN SET OFF CHEST NO BANDS
30X1@225
PECK DECK
10X3@120
PUSH UPS
20X1@NORMAL SHOULDER WIDTH
20X1@NORMAL TO CLAPPING TO NORMAL (SWITCHING BETWEEN THE TWO)
JUST WANTED TO GET A GOOD PUMP INTO THE CHEST TODAY NOTHING FANCY. i WAS DONE IN 40 MINUTES.
POWER1972
05-09-2010, 12:33 PM
My computer was in the shop thats why i have missed posting my last few workouts.
POWER1972
05-09-2010, 12:33 PM
5/7/10
box squats (below parallel)
5x1@140
3x1@230
3x1@320
2x1@410
sldl's (off floor)
3x1@235
3x1@285
3x1@325
3x1@415
gm's
5x1@185
5x1@275
5x1@315
lying leg curls
10x3@110
abductors
12x2@105
adductors
12x2@105
POWER1972
05-13-2010, 01:06 AM
5/12/10
squat w/ 125 lbs chain each set
5x1@bar-weight
5x1@140
3x1@220
3x1@265
3x1@325
2x6@365
pause squats (ass to the floor)
3x2@250
leg press
10x2@800
sldl's (4" platform)
8x3@270
pull thru's
10x2@green bands
standing calf press
15x3@body-weight
POWER1972
05-18-2010, 01:21 PM
5/13/10
bench (all sets done with 75lbs chain)
warm up sets
5x1@bar-weight
5x1@135
5x1@225
work sets
5x3@355 off 2 board
5x2@355 off 3 board
incline bench
8x1@225
7x1@275
6x1@315
dips
10x3@body-weight
ab work
crunches
leg lifts
bicycles
1 set each 30 reps each
POWER1972
05-18-2010, 01:42 PM
5/14/10
box squat (below parallel)
5x1@145
3x1@235
3x1@375
2x1@435
rack pulls (knee cap level)
2x1@360
2x1@485
added straps
2x1@555
2x1@625
2x1@680
pull thru's
10x2@120
seated leg curls
10x2@140
abduc's
12x2@120
adduc's
12x2@120
POWER1972
05-18-2010, 01:57 PM
5/17/10
squat
5x1@bar-weight
5x1@135
5x1@220
5x1@310
5x1@405
5x1@495
pause squats (ass all the way down 3 sec pause)
3x2@275
leg press
10x2@800
sldl's (off 4" box)
8x3@315
pull thru's
10x2@100
seated calf press
15x3@body-weight
crashcrew56
05-18-2010, 02:59 PM
Pause squats are killer
POWER1972
05-20-2010, 12:15 PM
pause squats are killer
tell me about it. But they do help.
POWER1972
05-20-2010, 12:15 PM
5/19/10
bench
all sets w/ 75lbs chain
10x1@bar-weight
5x1@135
5x1@225
off 3 board
5x5@365
incline press
8x1@230
7x1@280
7x1@320
decline press
8x3@315
3 sets of abs 30 reps each.
Starting training on monday for my next max out on my raw lifts. 10 weeks with week 11 max out week.
POWER1972
06-02-2010, 08:35 PM
Got my workout for the next 9 weeks of a post from a fellow powerlifter which was written by dave tate. Cant wait till the end to max out. Love training the westside style.
6/1/10
max effort squat
good mornings
worked up to a 3 rep max
3x1@bar-weight
3x1@135
3x1@225
3x1@315
3x1@385
worked up to a 1 rep max
1x1@405
1x1@425
1x1@435
glute ham raise
10x3@body-weight
reverse hypers
8x3@50
pulldown abs
15x5@150
straight leg raises
15x5@body-weight
POWER1972
06-02-2010, 10:22 PM
6/2/10
max effort bench
board press (3 board)
worked up to 3 rep max
3x1@315
3x1@405
3x1@475
3x1@500
worked up to 1 rep max
1x1@515
1x1@525
bb extensions
10x1@85
10x1@95
10x1@105
10x3@115
tri push downs
10x1@100
10x1@110
10x1@120
1 arm db shoulder press
15x1@40
15x1@45
15x1@50
POWER1972
06-06-2010, 11:03 PM
6/4/10
dynamic effort squat
box squats (50% of raw max)
2x10@280
reverse hypers
8x3@50
leg press
10x3@800
db rows
10x3@110
bb shrugs
15x3@315
POWER1972
06-07-2010, 01:35 AM
6/5/10
DYNAMIC EFFORT BENCH
BENCH PRESS
3 SETS RING FINGER GRIP
3X3@270
3 SETS MIDDLE FINGER GRIP
3X3@270
4 SETS COMPETITION GRIP
3X4@270
LYING DB EXTENSION
8X1@40
8X1@45
8X1@50
8X1@55
DB SIDE RAISES
10X1@30
10X1@35
10X1@40
BENT OVER DB RAISES
10X1@30
10X1@35
10X1@40
uTlg6ewoBYU
POWER1972
06-14-2010, 12:14 PM
6/14/10
week 3 of program
max effort squat
good mornings(worked up to a 3 rep and 1 rep max)
3x1@bar-weight
3x1@135
3x1@275
3x1@365
3x1@415
1x1@435
1x1@455
1x1@475
glute ham raise
8x3@body-weight with 25lb kettle belle
reverse hypers
8x3@90
pulldown abs
10x5@150
straight leg lifts
20x3
i tell you what this program i found by dave tate is working wonders for me. Cant wait to max out in 6 weeks.
POWER1972
06-21-2010, 07:59 AM
6/17/10
max effort bench
board press
3x1@335
3x1@425
3x1@515
3x1@535
off chest no boards
10x3@315
lying bb tricep extension
10x3@95
10x3@115
push downs
10x3@110
one arm press (standing fro shoulder)
15x1@40
15x1@50
15x1@60
POWER1972
06-21-2010, 08:18 AM
6/18/10
dynamic effort squat
box squats (parallel)
2x10@315
reverse hypers
8x3@90
leg press
10x2@600
10x2@800
db rows
6x4@110
bb shrugs
15x1@225
15x2@275
POWER1972
06-21-2010, 08:31 AM
6/19/10
dynamic effort bench
bench
3x3@270 (ring finger)
3x3@270 (middle finger)
3x4@270 (competition grip)
lying db tricep extension
8x2@45
8x2@55
db side raises
10x1@25
10x1@30
10x1@35
face pulls
10x3@120
POWER1972
06-21-2010, 01:12 PM
6/21/10
max effort squat
low box squat (below parallel)
3x1@315
3x1@405
3x1@495
3x1@545
1x1@575
glute ham raises
10x3@body-weight
thats all the energy i had for today. Probably because of the fact i had nothing to eat before working out. Wont let if happen again.
Some good numbers in here!
I noticed you are shooting for some new numbers... do you have a meet picked out already?
POWER1972
07-04-2010, 08:10 AM
Some good numbers in here!
I noticed you are shooting for some new numbers... do you have a meet picked out already?
NOVEMBER 13TH IS D DAY:yep:
POWER1972
07-14-2010, 09:15 PM
7/14/10
Had to do chest and back today. Have a midterm in Calculus on Friday.
Bench
20x1@bar-weight
10x1@135
8x1@225
8x3@315
Lat Pulldowns To Front
10x3@200
Close Grip Bench
10x3@225
Seated Rows
10x3@200
POWER1972
08-16-2010, 06:05 PM
8/16/10
squat
10x1@bar-weight
5x1@135
5x1@225
5x1@315
5x2@405
add knee wraps
5x1@455
speed pulls (50% of max)
2x3@330
leg extensions
10x3@120
leg curls
10x3@95
calf press
20x3@body-weight
POWER1972
09-27-2010, 10:28 PM
9/27/10
max effort squat/dead
zercher squat (first time i ever done these)
10x1@bar-weight
8x1@135
1x1@225
1x1@275
1x1@315
1x1@335
leg curls
7x4@125
pull-thrus
10x3@120
lat pulldown to front
7x3@250
zottman curls
10x1@35
10x1@40
10x1@45
crunches
30x1
bicycles
30x1
hanging leg lifts
15x2@body-weight
POWER1972
09-28-2010, 04:47 PM
Thanx everyone
9/28/10
max effort bench day
db for reps (something different)
33x1@45
26x1@55
23x1@65
tri pushdowns
7x1@110
7x1@120
7x1@130
skull crushers
7x1@150
7x1@160
7x1@170
red band assisted pull ups
10x3@body-weight
was going to do abs but they were killing me from yesterday. Will hit them again on thursday.
POWER1972
09-30-2010, 05:06 PM
9/30/10
dynamic effort squat
box squats
2x8@405
leg curls
10x3@95
pull thru's
15x3@90
machine shrugs
12x3@360
2 sets of biceps
2 sets of abs
POWER1972
10-01-2010, 01:07 PM
10/1/10
dynamic effort bench
bench
3x8@335
tri pushdowns
10x3@80
db side laterals
10x3@25
lat pulldowns to front
10x3@200
2 sets of abs
POWER1972
10-05-2010, 01:14 AM
10/4/10
MAX EFFORT SQUAT/DEAD
SQUATS 0FF HIGH BOX
WARM UP SETS
10X1@BAR-WEIGHT
10X1@135
5X1@225
3X1@315
2X1@405
WORK SETS ADDED METAL ACE BRIEFS
1X1@495
1X1@585
1X1@655
FELT PRETTY GOOD. GOING TO TAKE TIME TO GET USED TO THE BRIEFS. BEEN A LONG TIME SINCE I HAVE GONE THIS HEAVY. HERE IS THE VIDEO OF MY SETS.
LGD3LaRtCiQ
LEG CURLS
7X4@125
PULL THRU'S
10X3@120
LAT PULLDOWN TO FRONT
7X3@250
ZOTTMAN CURLS
10X1@35
10X1@40
10X1@45
CRUNCHES
30X1
BICYCLES
30X1
HANGING LEG LIFTS
15X2
POWER1972
10-05-2010, 06:43 PM
10/5/10
MAX EFFORT BENCH
BENCH 3 BOARD PRESS
10X1@BAR-WEIGHT
10X1@135
5X1@225
1X1@315
1X1@405
1X1@455
1X1@480
VIDEO OF MY LIFTS
kEPlI9j-7-Q
TRI PUSHDOWNS
7X1@110
7X2@130
DB EXT SINGLES
7X1@45
7X1@50
5X1@55
ASSISTED PULL-UPS
10X3@BODY-WEIGHT
CRUNCHES
30X1
SCISSOR KICKS
30X1
POWER1972
10-12-2010, 11:05 PM
10/11/10
MAX EFFORT SQUAT/DEAD
STIFF LEGGED DEADS
5X1@135
3X1@225
2X1@315
0X1@405
DURING MY LAST SET, I FELT A SHARP PAIN IN MY LOWER BACK. I HAVE FELT THIS BEFORE AND LIKE LAST TIME I AM TAKING THE REST OF THE WEEK AND RESTING. JUST DO A LOT OF STRETCHING. BACK IS FEELING BETTER ALREADY WITH JUST A DAYS PASSING. HERE IS THE VIDEO OF MY LIFTS. ANY HELPFUL COMMENTS IS GREATLY APPRECIATED. THANK YOU!!!
z1JhY8DGdfY
POWER1972
10-25-2010, 03:01 PM
10/25/10
light high-box squats
10x1@135
10x1@225
10x1@315
10x1@405
heavy rack pull singles (just below knee caps)
1x1@405
1x1@495
1x1@515
adducs
15x3@105
abducs
15x3@105
standing calf press
20x3@body-weight
POWER1972
11-01-2010, 06:59 PM
11/1/10
ME SQ/DL
LOW RACK PULLS REVERSE W/ GREEN BANDS (JUST BELOW KNEE CAPS)
4X1@225
5X1@315
1X1@405
1X1@495
1X1@585
1X1@655
1X1@675
SAME MOVEMENT AGAIN
5X1@365 60%
5X1@380 62.5%
5x1@395 65%
5x1@410 67.5%
5x1@425 70%
VIDEO OF MY LIFTS
nWG-wBgb95k
SUSPENDED BB GOOD MORNINGS
5X1@225
5X1@245
5X1@265
5X1@285
5X1@305
SEATED CALVE PRESS
15X4@260
ABS
CRUNCHES 30X1
SCISSORS 30X1
BICYCLES 30X1
POWER1972
11-03-2010, 11:13 PM
11/2/10
ME BP
FLOOR PRESS
5X1@135
5X1@225
5X1@315
1X1@365
1X1@385
1X1@405
FLOOR PRESS AGAIN
5X5@245 (60% OF MAX WEIGHT USED TODAY)
CHEST SUPPORTED ROWS
10X1@165
10X1@180
10X1@195
10X2@210
FACE PULLS
20X3@100
ABS
CRUNCHES 30X1
SCISSORS 30X1
BICYCLES 30X1
XvHxrx8Eguo
POWER1972
11-08-2010, 11:16 AM
Powerlifting gear for sale
metal
size 54 pro ace squatter (excellent/new condition) $200
- only used a few times
size 48 pro ace briefs (excellent/new condition) $175
- only used for 3 sets
king pro deadlifter size 56 (good condition) $80
apt 3x heavy knee wraps 2.5m (brand new never used) $25
serious buyers only. If interested email me at
[email protected]
POWER1972
12-06-2011, 09:21 AM
sorry for the long delay in posting my workouts will start posting them tonight:rdstrongman:
POWER1972
12-22-2011, 08:51 PM
12/22/11
dynamic effort squat
box squat
2x10@330
reverse hypers
8x5@70
chest supported rows
8x4@135
glute ham raises
6x3@body-weight
pull down abs
10x5@120
POWER1972
12-23-2011, 11:18 AM
12/23/11
dynamic effort bench
bench (3 different grips/ 45 seconds rest between sets)
pinky grip
3x3@300
middle finger grip
3x3@300
competition grip
3x4@300
close grip bench
3x1@315
3x1@340
one arm db extensions
10x1@35
10x1@45
10x1@55
front plate raises
10x3@45
POWER1972
12-27-2011, 04:15 PM
12/27/11
MAX EFFORT SQUAT
GOOD MORNING SQUATS
3x1@225
3x1@315
3x1@385
3x1@415
3x1@435
1x1@475
1x1@500
GHR'S
5x5@BODY-WEIGHT
DB LUNGES
10x4@45
PULL THRU'S
10x3@GREEN-BAND
PULLDOWN ABS
12x5@120
POWER1972
12-29-2011, 03:23 PM
12/29/11
MAX EFFORT BENCH
BALL PRESS
20x3@18LB BALL
SEATED DB SHOULDER PRESS
10x1@40
10x1@50
10x1@60
10x1@70
10x1@80
SEATED TRICEP EXTENSION
6x5@130
FACE PULLS
10x5@130
POWER1972
12-30-2011, 02:20 PM
12/30/11
Dynamic Effort Squat
Box Squats
2x10@340 (1 minute rest between sets)
2x1@495
2x1@565
2x1@605 (BARELY)
Reverse Hypers
8x4@70
Front Lat Pull Downs
8x3@200
GHR'S
10x4@BODY-WEIGHT
POWER1972
01-03-2012, 11:28 AM
1/3/12
MAX EFFORT SQUAT
GOOD MORNING SQUATS
3x1@225
3x1@315
3x1@405
3x1@455
1x1@495
1x1@515 (PR!)
GHR'S
5x5@45LB KETTLE BELL
LUNGES
10x4@45LB DB
PULL DOWN ABS
12x5@120
POWER1972
01-06-2012, 10:39 AM
1/4/12
BENCH
BALL PRESS
20x3@18LB BALL
BB PRESS
10x3@130
FACE PULLS
10x3@120
1/6/12
DYNAMIC EFFORT SQUAT
2x10@390
REVERSE HYPERS
8x4@70
PULL DOWNS TO FRONT
8x3@200
GHR'S
15x4@BODY-WEIGHT
POWER1972
01-19-2012, 07:47 AM
My journey begins today and im ready for battle. So here is what went down. 4/21/12 cant come soon enough and then off to nationals.
1/16/12
max effort squat
box squat
5x1@325
3x1@390
2x1@455
1x1@520
1x1@585
1x1@615
1x1@635
db stiff legged dead's
5x1@70
5x1@80
5x1@90
leg press
8x3@600
db shrugs
10x4@100
ab work
30x1@crunches
30x1@leg lifts
30x1@bicycle kicks
30x1@standing twists
POWER1972
01-19-2012, 08:09 AM
1/18/12
max effort bench
floor press
3x1@315
3x1@335
1x1@390
1x1@405
1x1@420
1x1@435
close grip bench
5x1@225
5x1@315
5x1@335
chest supported rows
15x1@90
10x1@115
8x1@140
5x1@155
5x1@170
db side laterals
12x1@25
12x1@30
12x1@35
face pulls
10x1@100
10x1@110
10x1@120
abs
30x2@crunches
POWER1972
01-22-2012, 09:33 PM
1/20/12
DYNAMIC EFFORT SQUAT
SQUAT
5x2@160 W/300LBS. CHAIN
DEADLIFT
4x2@315 @ 50%
GHR'S
12x4@BODY-WEIGHT
ABDUCTORS AND ADDUCTORS
15x3@105 EACH WAY
ABS
30x3@CRUNCHES
POWER1972
01-22-2012, 09:49 PM
1/21/12
DYNAMIC EFFORT BENCH
BENCH
3x8@270 W/MINI'S
TATE PRESS
10x1@30
10x1@40
10x1@50
10x1@60
SEATED MACHINE OVER-HEAD PRESS
10x1@120
10x1@130
10x1@140
FAT MAN CHINS
10x4@BODY-WEIGHT
Mr.Bones
01-23-2012, 01:39 AM
Good effort, strong like bull.
POWER1972
01-27-2012, 01:08 AM
1/23/12
MAX EFFORT SQUAT
SSB SQUAT OFF BOX
4x1@420
3x12500
2x1@580
1x1@660
1x1@740
1x1@760
1x1@780
DB STIFF LEGGED DEADS
5x1@75
5x1@85
5x1@95
LEG PRESS
10x3@650
DB SHRUGS
10x4@105
ABS
30x1@CRUNCHES
30x1@LEG LIFTS
30x1@STANDING TWISTS
POWER1972
01-27-2012, 01:32 AM
1 25 12
MAX EFFORT BENCH
BENCH 4 BOARD
5x1@315
5x1@405
3x1@495
1x1@510
1x1@525
CLOSE GRIP BENCH
5x1@245
5x1@335
5x1@350
CHEST SUPPORTED ROWS
15x1@100
12x1@125
10x1@150
7x1@160
5x1@175
DB SIDE LATERALS
10x1@25
10x1@30
10x1@35
FACE PULLS
10x1@110
10x1@120
10x1@130
ABS
30x3@CRUNCHES
POWER1972
01-30-2012, 08:08 AM
1/27/12
DYNAMIC EFFORT SQUAT
SQUAT
2x5@275 W/ 300LB CHAIN
DEADS
2x4@315
GHR'S
12x4@BODY-WEIGHT
ABDUCTORS AND ADDUCTORS
15x3@105 EACH WAY
ABS
30x1@CRUNCHES
30x1@LEG LIFTS
30x2@STANDING TWISTS
POWER1972
01-30-2012, 08:22 AM
1/28/12
DYNAMIC EFFORT BENCH
BENCH
3x8@275 W/ MINI'S
WORKED UP TO A MAX SINGLE W/ MINI'S
1x1@365
1x1@405
1x1@435
TATE PRESS
10x1@35
10x1@45
10x1@55
10x1@65
SEATED OVERHEAD PRESS
10x1@120
10x1@130
10x1@140
FAT MAN CHINS
10x4@BODY-WEIGHT
Mr.Bones
01-30-2012, 11:21 AM
How long you been powerlifting?
POWER1972
02-11-2012, 01:12 AM
How long you been powerlifting?
Since the summer of 2000
POWER1972
02-11-2012, 01:12 AM
2/10/12
DYNAMIC EFFORT SQUAT
SQUAT
2x8@405
DEADS
2x4@315
GHR'S
12x4@BODY-WEIGHT
ADDUCTORS AND ABDUCTORS
10x3@120 EACH WAY
ABS
50x2@CRUNCHES
POWER1972
03-13-2012, 10:20 AM
3/12/12
MAX EFFORT SQUAT
SSB SQUAT
5x1@470
3x1@560
2x1@650
1x1@740
1x1@830
1x1@870
DBSL'S
5x4@130
LEG PRESS
10x3@900
SHRUGS MACHINE
10x4@270
ABS
30x3 @ CRUNCHES
POWER1972
03-14-2012, 02:56 PM
3/15/12
MAX EFFORT BENCH
4 BOARD WITH RAGE X
3x1@505
2x1@595
1x1@645
1x1@680
CLOSE GRIP BENCH PINKY GRIP
5x3@325
LAT PULL DOWNS TO FRONT
12x5@220
SIDE DB LATERALS
10x1@35
10x1@40
10x1@45
FACE PULLS
10x3@120
ABS
50x1@CRUNCHES
50x1@LEG LIFTS
50x1@STANDING TWISTS
POWER1972
03-18-2012, 10:10 PM
3/17/12
DYNAMIC EFFORT SQUAT
2x3@455 plus 210 lb chain
DEADS
2x4@335
GHR'S
12x4@BODY-WEIGHT
ABDUC'S & ADDUCTS
15x3@150 EACH WAY
ABS
4 SETS
POWER1972
03-18-2012, 10:26 PM
3/18/12
DYNAMIC EFFORT BENCH
3x8@315 WITH MINI'S
TATE PRESS
10x1@40
10x1@45
10x1@50
10x1@55
OVERHEAD PRESS
10x4@150
CHINS
8x5
POWER1972
03-30-2012, 11:28 PM
3/30/12
DYNAMIC EFFORT SQUAT
2x2@530 W/ 210LB CHAIN
DEADS
2x4@335
GHR'S
12x3@BODY-WEIGHT
ABDUCS AND ADDUCS
12x3@135 EACH WAY
ABS
50x3@CRUNCHES
POWER1972
05-21-2012, 04:01 PM
5/21/12
bench
bar-weightx10x2
135x10x1
225x8x2
work sets
365x3x2
floor press
405x1x1
alt db front press
45x12x3
jm press
155x8x3
i t y's
10x10x3
pushdowns
80x20x4
alt db curls
45x10x2
abs
crunches 30x1
leg lifts 30x1
standing twists 30x1
POWER1972
05-23-2012, 04:02 PM
5/23/12
squat
barx10
135x10
225x8x2
315x8
455x2x3
squat with average green band
525x2x1
ssb arch back good mornings
155x10x3
band assisted clam shells
purple mini's x10x3
1 leg db deadlift
60x6x2
leg curls
65x25x4
POWER1972
05-25-2012, 02:19 PM
5/25/12
speed bench w/ mini bands
185x3x5
dp bench
100x12x2
tate extensions
45x10x5
strip the rack ohp
115x10x3
pushdowns
60x25x4
alt hammer curls
50x8x3
abs
crunches 30x1
leg lifts 30x1
standing twists 30x1
POWER1972
05-26-2012, 06:46 PM
5/26/12
2" deficit deadlift
505x1x2
safety bar concentric good morning
330x1x1
db rows
120x10x1
pulldowns to front
210x12x4
seated band leg curls
green bandx15x4
suitcase deadlift
135x3x3
POWER1972
05-29-2012, 03:38 PM
5/29/12
bench press
335x3x3
max rep effort
335x15x1
close grip floor press
295x8x3
alt. Db front raise
50x10x3
jm press
165x8x4
i t y's
10x10x3
pushdowns
60x20x5
alt. Db curls
45x8x3
abs
crunches 40x1
leg lifts 40x1
standing bb twists 40x1
POWER1972
05-30-2012, 03:45 PM
5/30/12
squat
500x1x1
squat with average green bands
600x2x1
ssb arch back good morning
155x10x3
band resisted clam shells
purple bandsx15x3
1 leg db dead-lift
60x6x3
leg curls
50x25x4
POWER1972
06-01-2012, 07:58 PM
6/1/12
speed bench w/ mini's
185x3x8
db incline bench
110x15x2
tate extensions
50x10x5
strip the rack ohp's
135x10x3
pushdowns
50x25x5
hammer curls
50x8x3
POWER1972
06-02-2012, 09:47 PM
6/2/12
ssb olympic style squat
300x8x2
deadlift
405x5
455x5
435x5
475x3
db rows
120x10x2
pulldowns to front
220x12x4
seated band leg curls
green bandx15x3
suitcase deadlift
145x3x3
POWER1972
06-04-2012, 07:27 PM
6/4/12
bench press
410x3x1
2 board press
455x1x1
alt. Db front raise
50x10x3
jm press
185x8x3
i t y's
10x10x3
pushdowns
70x20x5
alt. Db curl
45x10x3
POWER1972
06-06-2012, 10:45 PM
6/6/12
squat
505x2x2
545x3x1
ssb arch band good morning
155x10x3
band assisted clam shells
purple bandsx15x3
1 leg dead lifts
60x8x3
leg curls
65x25x4
POWER1972
06-08-2012, 08:17 PM
6/8/12
close grip bench with mini's
205x8x2
db incline bench
120x12x2
tate extensions
55x10x4
strip the rack ohp's
155x10x3
pushdowns
50x25x5
hammer curls
50x10x3
POWER1972
06-09-2012, 06:31 PM
6/9/12
ssb olympic style squat
300x10x2
2" deficit deadlift
455x3x1
db rows
120x12x1
pulldowns to front
200x15x3
seated band leg curls
green bandx15x3
suitcase deadlift
155x3x3
POWER1972
06-11-2012, 08:05 PM
Deload time
6/11/12
bench
225x10x4
peck deck
120x10x3
dips
bodyweightx10x3
abs
crunches 30x1
leg lifts 30x1
standing twists 30x1
POWER1972
06-19-2012, 02:58 PM
6/18/12
2 board press
385x3x5
paused bench press
395x1x2
wide grip bench press
155x20x3
face pulls
130x15x3
i t y's
10x10x3
pushdowns
100x10x4
db seated power cleans
35x15x2
POWER1972
06-20-2012, 12:41 PM
6/20/12
box squat against average bands 100lbs tension
345x2x5
375x1x1
squat no bands or box
500x6x1
ssb arch back good mornings
155x10x3
band resisted seated abductors
monster mini'sx12x3
pulldown abs
200x8x3
leg curls
65x25x1
80x25x3
POWER1972
06-22-2012, 10:24 PM
6/22/12
close grip incline bench
225x8x3
db floor press
100x20x1
100x18x1
rolling tricep extensions
50x12x4
db front raises
35x20x3
pushdowns
60x20x6
bb curls
105x12x3
POWER1972
06-27-2012, 12:20 PM
6/25/12
2 board press
385x3x3
bench press for reps
365x11x1
wide grip bench press
165x20x2
face pulls
140x15x3
i t y's
10x10x3
pushdowns
100x12x4
db seated power cleans
40x15x2
POWER1972
06-27-2012, 12:33 PM
6/27/12
box squats
385x2x5
ssb arch back good mornings
155x10x3
band resisted seated abductors
monster mini'sx12x3
pulldown abs
200x8x3
leg curls
80x25x4
POWER1972
07-01-2012, 11:02 AM
6/29/12
speed bench with mini's
185x3x5
225x2x3
db bench with mini's behind back
100x20x1
100x15x1
rolling tricep extensions
55x12x3
db front raise
35x20x3
pushdowns
60x20x6
bb curls
115x10x3
POWER1972
07-01-2012, 11:19 AM
6/30/12
leg press
600x10x3
deadlift
365x1x3
pulldowns
200x15x3
seated band leg curls
green bandsx15x3
chest supported rows
210x12x4
spread eagle situps
25x10x3
POWER1972
07-04-2012, 06:34 PM
7/2/12
bench press
420x1x1
2 board press
500x1x1
face pulls
150x15x3
i t y's
12.5x10x3
pushdowns
110x15x4
db seated power cleans
40x15x2
POWER1972
07-04-2012, 11:36 PM
7/4/12
squat against average bands
500x1x1 with 100lb band tension
ssb arch back good mornings
485x10x3
band resisted seated abductors
monster mini'sx15x3
pulldown abs
200x8x3
leg curls
80x25x4
Joshua H
07-05-2012, 05:37 PM
Good stuff going on here! I'll be checking in often on this one!
POWER1972
07-07-2012, 09:11 AM
good stuff going on here! I'll be checking in often on this one!
thanx for the compliment
POWER1972
07-07-2012, 09:11 AM
7/6/12
close grip incline bench
275x8x3
rolling tricep extensions
60x10x3
db front raises
40x15x3
pushdowns
80x20x6
bb curls
120x10x3
POWER1972
07-16-2012, 10:15 PM
7/16/12
bench press
405x1x2
reverse band bench with green bands
495x1x1
545x1x1
3 board close grip
385x3x3
face pulls
150x15x3
i t y's
12.5x10x3
pushdowns
70x25x4
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