-
On Saturdays I do a light active recovery kinda accesory day. I took these exercises from various articles written by powerlifters and from my time where I was lucky enough to have Eric Lilliebridge as a coach.
Saturday Feb 7
Pec flys 4x12
Bicep curl variation: hammer, straight, and cable.
Heavy dumbell rows 4x7
Over hand Lat pull down 4x12(took from Ed Coan)
Cable row 4x12
Tricep pulldowns 4x12
Hamstring curls 4x15
Dips 5x10
M/e pull-ups/chin-ups
-
Monday, Feb 9
"Medium" Day
405lbs 3x5 squat. Went up fast and easy.
Worked up to 295x1 close grip bench...was supposed to do 310 for an intensity set but decided to play it safe since my elbow was pissing me off. Dropped down to 200lbs for 2x10.
Hope everyone had a good Monday!
-
Wednesday, Feb 11 2015
Light Day
2x5 squat at 315lbs.
And then 222.5 strict press for a single...probably the longest/hardest rep of my career. I recommend watching the video. It's quite the fight.
http://youtu.be/gg7LUO9kYDo
-
Friday, Feb 13 2015
Heavy Day
450lbs squat for a 5x3...only good thing from tonight.
525 deadlift for a single. Not a PR. Was going to establish a heavy single to see where I am to prepare for nationals, but prior to this training session I ate super shittily. No one's fault but my own. I wanted to get 600...was doing my second to last warm up at 550 and puked. Called it after that, super bummed out right now.
320x2 bench press. PR, but this was supposed to be for a 5x3...lol. The failed deadlift took the momentum out of me.
Here's the video of the first set of five of the squat and my 525 single.
http://youtu.be/SbSOr9i1pmA
-
Feb 16 2015
Medium day
410lbs 3x5 squat. Easiest 400+ squat set ever.
275x5 close grip bench. 2 back down sets 185x12
I'll just log today's workout too.
Feb 18 2015
Light Day
318lbs 2x5 (70% of 455, this weeks heavy working sets weight)
185 3x5 strict press.
Here's the video of my first set of 410x5. I wanted it in 15 seconds to post on Instagram 
which by the way is "amitojchhabrapl"
Was also wondering if my elbows should be flared up more? I feel like my elbows have moved down more, it really hasn't had any negative effect on squatting, was just wondering if they look like I'm putting too much pressure on my elbows. Thanks!
http://youtu.be/dTFfHmqBZYw
-
Feb 20 2015
Heavy Day
455lbs 5x3 squat. It felt like 455.
505x4 deadlift. FUCK!! Second time the 5th rep has evaded me. Might need to start doing 2x3.
320x2 bench...fail.
I need help with bench. Currently I close grip bench and then go straight to heavy bench. I'm thinking maybe I should focus on keeping the close grip bench more hypertrophic and adding a "medium day" bench press in my routine. My total is suffering because of this stupid lift. This is my cry for help!
20 years old 207 lbs today. New meal plan started this week and feel great. The slow cut to 198 begins
Video of 455x3 and 505x4.
http://youtu.be/cRxEvoLBsYQ
-
Monday, Feb 23
Medium day
255 3x5 close grip bench
415 3x5 squat. Rep PR
365 3x5 stiff legged deadlift
Everything was nice and smooth. Hope everyone has a good week.
-
Wednesday, Feb 25 2015
Light Day
320lbs 2x5 squat
190lbs 3x5 press
4x7 "pendlay" rows
50 pull-ups, broken up into six sets of 7 and one set of 8.'
-
Friday, February 27 2015
Heavy Day
Two triples at 460lbs followed by a single for the squat. My coach is out of town getting his SS cert revived in Seattle, or something like that.
5x3 bench press at 290lbs. Easy. Reset at 10 percent.
Video of 2nd triple.
http://youtu.be/tIDvaZyTr6I
-
Monday, March 2 2015
Medium day.
Did some math and found out my medium day was 91% of my heavy day. Sooo I cut it down to 85 percent and it flew up.
Squat: 390lbs 3x5 (was originally 420lbs)
Bench: 275lbs 3x5 close grip. No elbow pain, thanks to this voodoo magic called Chiropractic.
50 chin-ups. Was enlightened today as why chin-ups are superior. Thanks, Adam.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules
Member
Reply With Quote