Kk's log

[Kwk77]

A little about myself: 35 years old. Competed in powerlifting from 1992-2002 with the last few years in the 220s. I let life get in the way and haven't been to a gym more tha a couple times a year since 2004 or so.

I started back about two weeks ago in my apartment Rec room doing some dumbbell and mobility work. The plan is to do this for 1-2 months then begin 5x5 program to try and take as much advantage of muscle memory as I can before progressing back to regular periodization. Then hitting a raw meet by the end of next year. I've never kept a web log bf but am thinking it will help keep me motivated. Current body weight is right around 200. Last couple workouts were as follows:

10/21

Db incline: 5x12x40
Pulldowns: 5x12x110, 5x12x90
Flies: 4x10
Db tricep extension and curls: 5x12

10/22

Treadmill: 12 minutes alternating 1 min each of 3mph and 5.3mph

[Kwk77]

10/23/12

Stretched

Superset
Db row: 5x12x50
Db overhead press: 4x10,6x30

3 way lateral complex: 3x10x10

Superset:
Rev grip machine bench- 3x12x60, 2x12x80
Db curls: 5x10x12

[Kwk77]

10/24

Stretch
12 mins treadmill intervals
Abs and knee rehab work

10/25

Db snatches: 8x35/45/45
Overhead lunge: 4x16 stepsx25

Superset
Leg curls: 4x12x90
One leg squat: 3x10xbw

[Kwk77]

Last couple of workouts:

11/2/12

Hang clean: 4x5x115
Sq: 3x5x165
Med Bp: 5x5x135
Db rows: 31 reps at 60

11/3/12

Sq 3x5x175
Con on 4" deficit: 3x5x265
MP: 4x5x85
Superset
Cg Bp: 3x10x95
Curls: 3x10

11/6

Hang clean: 4x5x125
Sq 3x5x185
Med Bp 5x135, 4x5x145
Db rows 27 reps at 65
Good mornings: 2x10x65 to stretch

[Kwk77]

11/8/12

Sq. 3x5x195
Con dl on 4" block. 5x225, 3x5x275
Mp: 5x75, 4x5x95
Superset
Curls 3x10
Cgbp 3x10

11/10/12
Hang clean 4x5x135
Sq 3x185 3x5x205
Med grip Bp 5x135, 4x5x155
Db row 32 reps at 65

[Kwk77]

11/13/12

Sq: 5x185, 3x5x215
Con dl on 3" deficit: 5x245, 2x5x295
Mp: 5x 85, 4x5x105

Superset
Close grip Bp: 3x10
Fat bar curls: 2x8, 1x12