Stephen Wokanick's Powerlifting Log

[Stephen Wokanick]

Intensity 6/13




squat
bar x 10
225 x 4
belt
315 x 3
365 x 2
405 x 1
435 x 5 (5RM)

- Easier than last weeks 425 x 5. Felt like I could have made 435 x 7.

bench press
bar x 10
135 x 5
185 x 4
225 x 3
255 x 2
275 x 1
295 x 1
295 x 1
295 x 1
blue SlingShot
320 x 1
320 x 1
320 x 1

- Right elbow is starting to ache. Get better towards the last sets.

deadlift
135 x 5
225 x 4
belt
315 x 3
405 x 2
455 x 1
505 x 3
455 x 5

- Had NOTHING for deadlifts. Guess I wasn't fully recovered from last week's 495 x 5. Every rep was slow and hard.

[Stephen Wokanick]

GHD back extension
bw x 50

squat
bar x 10
135 x 5
205 x 5
205 x 5
205 x 5

- No pain/discomfort. Hip has been feeling a little hot after training

bench press *T&G*
bar x 10
95 x 5
135 x 5
185 x 5
215 x 5
215 x 5
215 x 5

inverted row
bw x 23

GHD sit up
bw x 30

GHD back extension
bw x 50

https://www.youtube.com/watch?v=HVJA4n0NBVI

[Stephen Wokanick]

prowler
140-lbs x :20 on 1:40 off x 7 rounds

- Weight includes Prowler weight which I believe is 75-lbs. These actually weren't too bad on the lungs despite temperature in low 40s. ATG paused squat stretching between rounds. Some Cossack squats here and there

[Stephen Wokanick]

back extensions
bw x 50

squat
215 x 5
215 x 5
215 x 5

press
170 x 5
170 x 5
170 x 4 + F, wait 20 seconds + 1

hang power clean
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3



Notes

BW 173

[idlehands]

Many thumbs up

[Stephen Wokanick]

4/25

chin up
bw x EMOM x 10 minutes x 10/10/10/10/10/5/4/4/5/4

- 72 chins in a minute, not bad

GHD sit up
bw x EMOM x 10 minutes x 10 x 10

[Stephen Wokanick]

back extensions
bw x 50

squat
215 x 5
215 x 5
215 x 5

press
175 x 4 + F
175 x 3
175 x 3
175 x 3
175 x 3

- Shoulders are tired. Guess I'm doing triples now.

hang power clean
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3


Notes

BW 174

[Miro]

- 72 chins in a minute, not bad

That's less than a second for each chin-up. Just how fast are you?

[Stephen Wokanick]

That's less than a second for each chin-up. Just how fast are you?

Woops, I meant 72 in 10 minutes lol

[Stephen Wokanick]

prowler
120 x :20 on 1:40 off x 7 rounds

- It was a beautiful day and I actually enjoyed this. My lungs gave out 4th round and needed to use inhaler but other than that, legs felt good.

GHD sit up
EMOM x 10 minutes
15-lbs BTN x 5 x 10

- Incredible how big of a difference just 5-lbs is, especially behind the neck

various pull ups
parallel rip x 5 x 2
one arm chin + 10-lbs x 1/4 rep
one arm chin bw x 1
pull ups BW x 5 x 2

- Lats were sore all week from the last time I did chins. Strength was down today.

barbell sleeve wrist roller
EMOM x 10 minutes
25 x 1/1/1/1/1/0/1/0/1/0



Notes

- BW 177