Right of Passage II

[WidowMaker]

My Twisted View of Powerlifting

Thursday
12 Dec 13
Squat Day

20 Minute Stretch and Warm-up

Squat:
(no wraps or belt)
(1 minute rest)
135 x 20
185 x 5
225 x 5

Revers Band Squats:
(black band-double choke/no wraps or belt)
(2 minute rest)
315 x 5
(3 minute rest)
425 x 3
(belted only)
515 x 1
Good control all the way down breaking parallel and up to the lockout position, but
my knee didn't wanna play today at 515.
So I stopped here.

Target Stretch:
about 10 minutes

Comments:
At least I did come in and squat this evening.
Cold weather is setting in and aggravating my knee as usual.

[WidowMaker]

My Twisted View of Powerlifting

Friday
13 Dec 13
Auxiliary Day 1

20 minute stretch and warm-up

Dumbbell Flat Bench Press:
Note: In the style of Charles Poliquin.
No lockout except on last rep of each set.
(1 minute rest/3.1.X tempo/no belt or wraps)
20lbs x 20
25lbs x 20
40 x 12
60 x 8
(1.5 minute rest)
80 x 5
5 x 100 x 5
^^^This is as heavy as my bell collection goes .
triple drops
85 x 5
65 x 10
45 x 20
Good on these and some good chest, delt and triceps burn and pump.

Low-inc Dumbbell Flyes:
Note: In the style of Charles Poliquin.
(3.1.3 tempo/no belt or wraps/1.5 minute rest all)
20lbs x 25
25lbs x 25
30 x 25
35 x 25
40 x 25
Oh ya! My chest and front delts are feelin' it now.

Standing Side Raises:
Note: In the style of pouring water.
Full stroke on these and no Tarzan swings.
(2.0.3 tempo/1 minute rest and no wraps)
15lbs x 12
25lbs x 8
40 x 5
60 x 5
triple drops:
50 x 5
30 x 10
20lbs x 20
^^^Rest-pause on the last 7 reps of this 20 rep set to make sure I kept my form good.
Delts are done.

Suspended Strap Push-ups:
(3.3.1 tempo)
myself x 18
Tris and shoulders are done now.

TapouT abs:
16 minutes

Target Stretch:
about 20 minutes

Comments:
Good training this evening.

[WidowMaker]

My Twisted View of Powerlifting

Wednesday
18 Dec 13
Deadlift Day

20 minute stretch and warm-up

NOTE #1: Complete vid documentary done today by my wife Powerbelle.
NOTE #2: Decided to call it the end on this training cycle since things are the way they have been for the past 3 weeks.
Made this a heavy day instead of a max effort day as I will do for the bench and squat aslo.
I decided to to take a few extra days to rest and do this lift on my cardio day.

4" Inch Block Pulls:
(double overhand/no belt or hooks)
(1 minute rest)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
185 x 8
(2 minute rest)
(sumo stance)
225 x 2
(conventional stance)
315 x 2
(4 minute rest)
(sumo stance)
(alternate grip-right palm up)
405 x 1
(conventional stance)
(alternate grip left palm up)
455 x 1
(sumo stance)
(alternate grip-right palm up)
505 x 1
Some good pulls for this evening on the block pulls.
Wanted a lot more but it is what it is for today.
When I get things more in line next years I will hit it a lot better!

Target Stretch:
20 minutes again.

Comments:
Overall a good heavy day and thanks to Powerbelle for always motivating, spotting and getting the best vids and pics of my training.