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12-19-2013, 10:43 AM | #61 |
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Join Date: Jan 2013
Location: In my truck with her size 7 feet on the windsheild
Posts: 433
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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.
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12-19-2013, 10:44 AM | #62 |
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Join Date: Jan 2013
Location: In my truck with her size 7 feet on the windsheild
Posts: 433
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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.
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Engineered To Spec...Built To Last!!!!! Last edited by WidowMaker; 12-19-2013 at 10:53 AM.. |
12-19-2013, 10:45 AM | #63 |
Vet
Join Date: Jan 2013
Location: In my truck with her size 7 feet on the windsheild
Posts: 433
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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.
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Engineered To Spec...Built To Last!!!!! Last edited by WidowMaker; 12-19-2013 at 11:44 AM.. |
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