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Engineered To Spec...Built To Last!!!!! -
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My Twisted View of Powerlifting
Friday
8 Nov 13
Auxiliary Day 1
20 minute stretch and warm-up
Bench:
NOTE:1 minute rest between sets.
(touch and go--no bs high school bounce/no chalk, wraps or belt)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 3
(paused/wraps/no belt or chalk/ring finger on bar ring)
225 x 12
Good warm-up on these today.
4 Board Press:
NOTE: 2 minute rest.
(touch and go--no bs high school bounce/no chalk or belt/ yes wrist wraps)
(sink it in deep and push it real good)
(index finger on bar ring--my old competition grip)
275 x 3
2 x 315 x 10
Felt good and strong on these.
Add another sets next time around.
Dumbbell Front Laterals:
NOTE:1 minute rest between sets.
(in the style of pouring water)
15lbs x 10
3 x 40 x 10
Good weight on these for today.
Dumbbell Rock 'n' Rolls:
NOTE:1 minute rest between sets.
Similar to the lying dbell triceps extension but you touch the shoulder, roll shoulder back to head the back up and extend the arm up.
15lb x 10
30 x 25
40 x 25
50 x 20
Was losing form on the 50's at about the 18th rep.
Called it a day on these.
Triceps are totally shot. Especially at the triceps brachii medial head(inner upper elbow)
This is a great exercise to help you with the lockout on your bench!
TapouT abs:
16 minutes
Target Stretch:
20 minute today
Comments:
Solo today.
Still good work on the tris and delts today.Engineered To Spec...Built To Last!!!!!Comment
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Meal of the day for me today (Saturday 9 Nov 13) is a 3 quart mixing bowl over half full of Lucky Charms and skim milk.
Oh man that was some good stuff right there!
What is that I hear through my pc?
All the bodybuilders mouths dropping open wishing they had a bowl too and saying out loud, "No wonder you powerlifters are fat!"
Well, I'll have you know I'm a powerlifter trapped in a bodybuilder's body. So there, lol.Engineered To Spec...Built To Last!!!!!Comment
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My Twisted View of Powerlifting
Saturday
9 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
Barbell Shrugs:
(3.1.3 tempo all/ /no belt/hooks or straps)
(1 minute rest)
135 x 12
225 x 8
315 x 3
(hook but no belt)
(2 minute rest all)
365 x 3
(hooks and unlatched belt)
405 x 3
455 x 3
(belted latched)
495 x 3
(triple drop)
425 x 5
375 x 10
335 x 20
Not too bad for starting back into heavy shrugs.
Pulldowns to Chest:NOTE:
When I do pulldowns of any sort I squeeze hard at the bottom
and stretch for my shoulder and not my elbows at the top.
(3.3.3 tempo/1.5 minute rest all)
(36" d-bar attch)
100 x 20
(triangle atach)
160 x 25
(36" d-bar attch)
160 x 25
(48" lat bar attach--super wide grip)
160 x 25
Weight was too light for this today but it was supposed to be a light back day.
Spider Curls:
NOTE: Curl up to a 90 degree bend only and squeeze
and no flat plane at bottom of movement.
(2.2.2 tempo/1.5 minute rest/ no belt/ outside grip)
bar x 20
(no count bar weight here on out)
30 x 20
50 x 10
60 x 8
70 x 6
55 x 16
Biceps are nice and tight now.
Dumbbell Hammer Curls:
(2.1.2 tempo/1.5 minute rest)
20 x 20
40 x 8
60 x 6
70 x 6
50 x 20
Forearms are hammered now!
TapouT abs:
16 minutes
Target Stretch:
20 minute of it
Comments:
Solo again.
Good bodybuilding day today lol
even if I did heavy trap work!Engineered To Spec...Built To Last!!!!!Comment
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My Twisted View of Powerlifting
My Twisted View of Powerlifting
Monday
11 Nov 13
Deadlift Day
20 minute stretch and warm-up
4" Block Pulls:
(1.5 minute rest/no belt, straps, hooks or chalk)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
225 x 5
(sumo stance)
275 x 5
(conventional stance)
315 x 1
(3 minute rest)
(sumo stance)
365 x 1
(conventional stance)
(alternate grip-left palm up/no belt, straps, hooks or chalk)
405 x 1
100% raw today on these.Felt good, good pulls and strength level was up today
but it's still early in the cycle yet for some crazy shit to happen. So I contained for today.
4" Block Pulls Snatch Grip:
(2 minute rest all/no belt or chalk)
(1st set is thumb hook style snatch grip)
315 x 4
NOTE: Hooks on these next 2 sets as my grip was giving way on the last rep above.
(hooks, no belt or chalk)
2 x 315 x 4
Felt good and strong here today also despite my grip giving way.
Dmubbell Bent-over Rows:
(1.5 minute rest/2.2.2 tempo/no belt all)
25lbs x 20
80 x 12
(2nd and 3rd sets hooks-grip giving way)
2 x 80 x 12
I dunno why I even do these or b/b for that matter.
Even though I've been known to throw some weight around on the 2 exercises at times.
I just don't seem to get anything from them not matter which style of form I use.
It's just the point of variety for my back that I do these.
Chins, pulldowns and low rows do it more for me.
TapouT Abs:
16 minutes
Target Stretch:
about 20 minutes
Comments:
Solo.
Still a good training day.
I almost had an all raw deadlift day but it's all good.
The primary exercise was 100% raw and I'm good with that.Engineered To Spec...Built To Last!!!!!Comment
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My Twisted View of Powerlifting
My Twisted View of Powerlifting
Tuesday
12 Nov 13
Bench Day
20 minute stretch and warm-up
Low-incline Barbell Press:
(1 minute rest/set pins at shoulder level/no wraps or belt)
(ring finger on bar ring all)
2 x bar x 20
135 x 20
185 x 5
225 x 5
(wrist wrap and no belt/2 minute rest)
275 x 5
315 x 5
Solid work on these--nothing fancy.
Close-grip Bench:
(touch and go--no bs high school bounce/ no wraps or belt)
3 x 135 x 25
Good pump on these today.
Standing Rack Press:
(pins set to eye level/ring finger on bar ring/3.1 X tempo)
(1.5 minute rest)
bar x 20
95 x 12
135 x 20
Nice work for what it was.
Low-inc Cable Flyes:
(1 minute rest/3.2.3 tempo)
20 x 20
40 x 12
70 x 8
80 x 8
100 x 6
(triple drop)
70 x 5
50 x 10
30 x 20
Chest and shoulders are shot now
Target Stretch
About 20 minutes today.
Comments:
Solo today.
Overall, it was still a good training day.Engineered To Spec...Built To Last!!!!!Comment
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Impressive as always my friend! You're a true inspiration. Keep up the good work!Comment
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My Twisted View of Powerlifting
My Twisted View of Powerlifting
Wednesday
13 NOV 13
Week 3 Day 3
Cardio
TapouT XT
Ripped Conditioning 41 minutes
Ultimate Abs 16 minutes
Got my sweat going on today.Love these workouts.Engineered To Spec...Built To Last!!!!!Comment
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My Twisted View of Powerlifting
Thursday
14 Nov 13
Squat Day
20 minute stretch and warm-up
Squat:
135 x 20
185 x 5
255 x 5
Good warm-up here.
Reverse Band:
(black band)
405 x 5
Nothing here today. Nerve between shoulders blades is still flaring up too much.
Powerpohl Belt Squats:
80 x 20
100 x 20
120 x 20
Still got something outta these today.
Tapout Abs:
16 minutes
Target Stretch:
20 minutes
Comments:
Solo today.
Training sucked today but at least I was here doing it.Engineered To Spec...Built To Last!!!!!Comment
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My Twisted View of Powerlifting
Friday
15 Nov 13
Auxiliary Day 1
20 minute stretch and warm-up
Bench:
(no wraps or belt/touch and go--no bs high bounce)
(1 minute rest)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
(wraps and no belt/ring finger on bar ring)
(2 minute rest)
2 x 225 x 12
Very good warm-up for the 4-board.
4-board Bench:
(wraps and no belt/ring finger on bar ring)
(touch and go--no bs high bounce)
(2 minute rest)
275 x 3
2 x 325 x 10
Good for today.
In case you're wondering how I'm doing these alone.
It's called the 2 loose t-shirt syndrome. You get the picture?
Dumbbell Rock 'n' Rolls:
(1 minute rest)
15 x 10
30 x 12
40 x 8
(1.5 minute rest)
60 x 6
70 x 6
(triple drop)
50 x 5
30 x 10
20 x 20
Tris are fried now Hard and tight.
Especially at the elbows.
Seated Calves:
(3.3.3 tempo)
(toes straight and 24" apart)
(1.5 minute rest)
135 x 12
225 x 12
315 x 12
405 x 12
275 x 27
Calves are burning now.
Target Stretch:
20 minutes worth.
Comments:
Solo today.
Had to go out and help dig an 80ft drain line at work today(in the rain) cos a few of the laborers decided to lay out drunk today.
So that pulled me out of the fab shop and 1 other.
My training day was still good none the less.Engineered To Spec...Built To Last!!!!!Comment
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My Twisted View of Powerlifting
Saturday
16 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
NOTE:
Since I don't have a chest support row this is what I do to substitute for that.
Set my incline utility bench to the desired angle. Space a 45lb plate in the floor of squat rack.
Set pins and pace bar in rack and move some iron.
Incline Shrugs in Rack:
(3.1.3 tempo/pinky on bar ring/no hooks or belt)
(1 minute rest)
2 x bar x 20
95 x 20
135 x 12
(1.5 minute rest)
225 x 6
(hooks and no belt)
315 x 6
(triple drop-no rest but change plates/hooks and no belt)
275 x 5
225 x 10
185 x 20
Good trap work here this evening.
They ache and are tight.and swole.
NOTE:
Pull spuds down and out tho sides of chest. Touch thumbs to chest.
Deep arch at bottom and upright at top. No jungle Jim swings here--control the weight.
Stretch at top from shoulders and not the elbows.
Pulldowns to Chest:
(spud handle attachment/3.1.3 tempo/no hooks or belt)
(1.5 minute rest)
100 x 20
160 x 25
180 x 25
200 x 25
Had to hook it up on the 11th rep of the 200--grip gone.
Lats are done.
Dumbbell Hammer Curls:
(2.1.2 tempo/1.5 rest/thumb to chest nipple)
20 x 20
40 x 10
60 x 8
80 x 6
90 x 6
50 x 23
Good and strong on these today.
Forearms are hard as steel.
Barbell Spider Curls:
(2.1.2 tempo/1.5 minute rest)
(index finger on knurl and smooth on bar)
Olympic bar x 25
(middle finger on knurl and smooth on bar)
Olympic bar x 16
Biceps are done with no help from forearms.
TapouT Abs:
16 minutes
Target Stretch:
20 minutes
Comments:
Overall was still a good training day.Engineered To Spec...Built To Last!!!!!Comment
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My Twisted View of Powerlifting
Monday
18 Nov 13
Deadlift Day
20 minute stretch and warm-up
Deadlift:
(1 minute rest all/no hooks, belt or chalk/double overhand grip)
(sumo stance)
135 x 12
(conventional stance)
135 x 12
(sumo stance)
185 x 5
(conventional stance)
225 x 5
(sumo stance)
275 x 3
(conventional stance)
(1st set double overhand)
315 x 3
(sumo stance)
(alternate grip-left palm up)
315 x 3
(conventional stance here on out)
(alternate grip-right palm up)
315 x 3
(alternate grip-left palm up)
315 x 3
(alternate grip-right palm up)
315 x 3
(alternate grip-left palm up)
315 x 3
Good speed work today. Even if it did feel heavy.
One-arm Deadlift:
(1 minute rest/ no belt,hooks or chalk)
135 x 12 (each hand)
This is all I needed tonight.
Low Row:
(spud handle attachments all)
(Olympic style rowing-start/finish elbows over knees and pull to upright)
(palms down at start/finish and palms to the sides at upright)
(1.5 minute rest/3.1.3 tempo)
75 x 20
90 x 20
120 x 12
135 x 12
150 x 12
165 x 12
180 x 12
Upper back, lats and even my forearms are swollen and tight.
TapouT Abs:
16 minutes
Target Stretch:
20 minutes tonight
Comments:
Had to run 160' of 2" black pipe for air line 20' up in the ceiling to one of the machines at work today.
With 2" T's in every joint that reduced down to 1" x 6" nipples with 1" ball valves.
Still made a decent training day out of it tonight despite some of my co-workers laziness of not getting pipe run on schedule.
It's all good cos I can handle it.Engineered To Spec...Built To Last!!!!!Comment
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UPDATE:
Bad gear has had me out from Wednesday the rest of this week but I went in to train Saturday the 23rd.Engineered To Spec...Built To Last!!!!!Comment
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