Right of Passage II

[WidowMaker]

My Twisted View of Powerlifting

Saturday
23 Nov 13
Auxiliary Day 2

20 minute stretch and warm-up

Barbell Shrugs:
(1.5 minute rest and 3.1.3 tempo all)
(no belt or hooks)
135 x 20
225 x 8
315 x 6
(hooks only)
365 x 6
5 x 405 x 6
2 x 235 x 20
Good for what it is today. Not really heavy buy not light either.

Pulldowns:
NOTE:
Pull spuds down and out tho sides of chest. Touch thumbs to chest.
Deep arch at bottom and upright at top. No Tarzan swings here--control the weight.
Stretch at top from shoulders and not the elbows.
(no hooks or belt)
100 x 20
3 x 180 x 25
Good stretch and burn on these.

Reverse Curl Bar Curls:
(1.5 minute rest all/ mid grip all)
(no body swings and tight elbows)
bar x 20
(no count bar weight)
20 x 20
50 x 10
70 x 8
2 x 100 x 6
65 x 22
Good work on forearms and biceps today.
Never knew why dumba sses wanted to swing so much during curls to gain any momentum cos it only makes sh it harder when you lean back.
Lean forward slightly Einstein!

Barbell Curls:
(1.5 rest and 2.1.2 tempo all)
(all 3 grips each set)
(1st set-index finger on bar ring)
65 x 20
(2nd set-pinky finger 1 inch from smooth and knurling)
65 x 20
(3rd set ring finger on smooth and knurling)
65 x 20
Ok, so this finished off my forearms and biceps--good job.

Target Stretch:
about 20 minutes

Comments:
Eh....it was an ok training day, but at least I got to train!

[WidowMaker]

My Twisted View of Powerlifting

Monday
25 Nov 13
Deadlift Day

20 minute stretch and warm-up
NOTE; Deload Week

4" Block Pulls:
(no belt/wraps or hooks)
(conventional stance and double overhand all)
(2 minute rest all)
2 x 135 x 12
225 x 8
250 x 5
315 x 5
Did 1st rep of 315 double overhand and started to lose grip half way up 2nd rep.
Reset 2nd rep with alternate grip-left palm up.

Deadlift:
(no belt/wraps or hooks)
(conventional stance and double overhand all)
(alternate grip-6 reps left palm up and 6 reps right palm up)
225 x 12
Nice speed and good form on these.

Seated Low Rows:
(3.1.3 tempo/ no belt or hooks/horn attachment-all)
75 x 12
30 sec rest
(triple drop here)
120 x 15
105 x 15
90 x 15
Lats and upper back are feeling some of this.

Kettle Bell Swings:
3 x 25lbs x 12
Nice stretch out on these this evening.

Target Stretch:
About 20 minutes

Comments:
Not a bad deload day.

[WidowMaker]

My Twisted View of Powerlifting

Tuesday
26 Nov 13
Bench Day

20 minute stretch and warm-up
NOTE; Deload Week

Bench:
(1.5 minute rest/2.2.X tempo/no wraps belt or chalk-ALL)
2 x bar x 20
(close-grip)
2 x 135 x 20
(pinky on bar ring)
165 x 5
(middle finger on bar ring)
185 x 5
(competition grip[index finger on bar ring])
235 x 5
Good form and control...smooth and easy.

Close-grip Bench:
NOTE: Pull bar down to chest like the lat pulldown. Then Xpolde up!
(1 minute rest/3.1.X tempo/no wraps belt or chalk-ALL)
10 x 135 x 10
Nice form and punp here.
Got some in my upper pecs and front laterals too.

Dumbbell Triceps Extension:
(one arm-cross chest)
(1 minute rest all)
4 x 20lb x 25
4 sets was enough for today. Tris are tight and burn.

TapouT Abs;
16 minutes

Target Stretch:
20 minutes

Comments:
Not a bad cardio training this evening.

[WidowMaker]

My Twisted View of Powerlifting

Wednesday
27 Nov 13
Cardio Day

10 minutes stretch and warm-up

10 minutes on the gazelle:
Full stride (slow 4 minutes)
Full stride (fast 1 minute)
Full stride (slow 1 minute)
Full stride (fast 1 minute)
Full stride (slow 1 minute)
Full stride (fast 1 minute)
Full stride (slow 1 minute)

20 minutes on the heavy bag head and body shot combos.
Some front and side kick but not many.

Jump rope about 5 minutes.

10 minutes to stretch and cool down.

Comments:
Changing up my cardio day cos I wanted to get some old school back in the mix.

[WidowMaker]

My Twisted View of Powerlifting

Thursday
28 Nov 13
Squat Day

20 minute stretch and warm-up
NOTE: Deload Week

Squat:
(no knee or wrist wraps and no belt)
(1.5 minute rest all)
135 x 20
185 x 8
205 x 5
250 x 5
315 x 5
Good squat deload for this week.

Powerpohl Belt Squats:
(45 sec rest all)
80 x 20
10 x 130 x 10
Nice cardio and pump this evening.

Seated back raises:
blue band x 30
Nice stretch for my lower back.

Target Stretch:
20 minutes today

Comments:
Not bad for a deload day.

[WidowMaker]

My Twisted View of Powerlifting

Friday
29 Nov 13
Auxiliary Day 1

20 minute stretch and warm-up
NOTE: De-load Week

3 Board Bench:
(no wraps or belt on all sets)
(1.5 minute rest all)
(close-grip)
2 x 135 x 20
(pinky on bar ring)
185 x 5
(ring finger on bar ring)
5 x 225 x 15
Good sets for today.

45 Degree Incline Skullcrusher:
(2.1.2 tempo/no wraps or belt/suicide grip and mid grip all)
bar x 20
(1.5 minute rest all/no count bar weight)
50 x 12
80 x 15
90 x 15
100 x 15
105 x 12
(wraps here)
110 x 15
Tris are feeling it now.

Pushdowns:
(2.1.2 tempo/suicide grip all/d-bar attachment)
(1.5 minute rest all)
70 x 12
110 x 15
140 x 15
160 x 15
180 x 12
200 x 12
Oh, my tris are done but on to kill 'em with some push-ups.

Push-ups:
Note: Doing the diamond push-up military style.
(using the prefect push-up handles/no lockouts)
myself x 13
Started my 14th rep and couldn't move up more than prolly 2 inches.

Seated Calves:
(2 foot spread-toes straight)
135 x 12
(2 foot spread-toes in)
225 x 20
(2 foot spread-toes out)
225 x 20
(2 foot spread-toes in)
225 x 20
(2 foot spread-toes out)
225 x 20
Good stretch and some burn.

Tapout Abs:
16 minutes

Target Stretch:
about 20 minutes

Comments:
Very good cardio day--especially for my tris!

[WidowMaker]

My Twisted View of Powerlifting

Saturday
30 Nov 13
Auxiliary Day 2

20 minute stretch and warm-up
NOTE: De-load Week

Standing Dumbbell Shrugs:
(3.1.3 tempo/no belt or wraps)
40 x 12
60 x 12
5 x 70 x 20
Hooks on 3rd set of 70's. Good tightness and some pump in traps.

Barbells rows:
(3.1.3 tempo/ no belt or hooks/underhand grip)
135 x 12
185 x 5
225 x 5
5 x 275 x 15
Hooks into the 3rd set as grip was trying to fail me.

Reverse Curl:
(2.1.2 tempo/mid grip)
bar x 20
30 x 20
5 x 60 x 20
Good on these for today.

Dumbbell Spider Curls:
20lbs x 27
Feeling it now.

Target Stretch:
20 minutes

Comments:
Good for today.

[WidowMaker]

My Twisted View of Powerlifting

Monday
2 Dec 13
Deadlift Day

20 minute stretch and warm-up

4" Block Pulls:
(double overhand/no belt or hooks)
(1.5 rest all)
(sumo stance)
135 x 12
(conventional stance)
135 x 12
(sumo stance)
185 x 5
(conventional stance)
225 x 5
(sumo stance)
275 x 2
(conventional stance)
315 x 2
(sumo stance)
(alternate grip- left palm up)
365 x 2
(conventional stance)
(alternate grip- right palm up)
405 x 1
(sumo stance)
(alternate grip- right palm up)
425 x 1
(conventional stance/belted)
(alternate grip- left palm up)
455 x 1
Note: This 315 pull is 1 total set and no rest. Just reset and changed stance and kept rollin'!
(sumo stance)
(alternate grip- right palm up)
315 x 6
(conventional stance)
(alternate grip- left palm up)
315 x 6
Good block pulls this evening.

Standing Leg Curls:
(2.1.3 tempo)
60 x 12
100 x 12
105 x 12
110 x 12
Good on these.

Tapout Abs:
16 minutes

Target Stretch:
20 minutes

Comments:
Pretty good training day.

[WidowMaker]

My Twisted View of Powerlifting

Tuesday
3 Dec 13
Bench Day

20 minute stretch and warm-up

Floor Press:
(no wraps or belt)
(1 minute rest)
(close-grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
(2 minute rest)
(ring finger on bar ring)
225 x 5
(3 minute rest)
275 x 5
315 x 5
Felt good to do 315 again with no wraps.
Tris are still down from Friday's auxiliary day so I stopped at 315.

Close-grip Bench:
(no belt or wraps)
1 x 275 x 12
Tris are still not ready.

Chain Suspended Push-ups:
(no lockouts)
myself x 11
Leaving it alone and going to shoulder press.

Klokov Press:
(no belt, wraps or lockouts)
(1 minute rest)
bar x 20
80 x 8
(wrist wraps)
(1.5 minute rest)
100 x 5
125 x 6
80 x 20
Shoulders are feeling it now.

Target Stretch:
20 minutes

Comments:
Tris are still down from last Friday's training day.
Still a decent day though.

[WidowMaker]

My Twisted View of Powerlifting





Wednesday
4 Dec 13
Cardio

TapouT XT
Mauy Thai
Just over 40 minutes long

This is still one of my favorites from the TapouT XT program!

[WidowMaker]

My Twisted View of Powerlifting

Thursday
5 Dec 13
Squat Day

20 Minute Stretch and Warm-up

Squat:
(no wraps or belt)
135 x 20
185 x 5
225 x 5
That's it for this evening as my knee was aching really bad for some freakin' reason or another.

Target Stretch
about 5 minutes

Comments:
Nothing follows

[WidowMaker]

My Twisted View of Powerlifting

Saturday
7 Dec 13
Auxiliary Day 2

Incline Barbell Shrugs:
(in rack/index finger on bar ring/no hooks or belt)
(3.1.3 tempo/1 minute rest all)
bar x 20
95 x 20
135 x 12
225 x 8
(1.5 minute rest)
315 x 6
(hooks here)
365 x 4
405 x 4
455 x 4
(triple drop)
425 x 5
375 x 10
325 x 20
Damn it man! Traps are hurting now, oh ya!!!!!

Stallone Pulldowns:
(alternate to chest and behind neck in same set/ 48" lat bar/ super wide grip)
(no Tarzan swings here--stay in control and set up each rep)
(squeeze hard at bottom and stretch from shoulders at top)
(no belt or hooks all)
(3.1.3 tempo/1.5 minute rest all)
100 X 20
120 X 25
140 X 25
160 X 25
180 X 25
200 X 25
150 X 77
That's it for today as my grip was failing and I really didn't wanna hook it up today.
Lats are done btw!

Reverse Curl Bar Curls:
(2.1.2 tempo/ no wraps/1 minute rest all)
bar x 20
20 x 20
50 x 10
70 x 12
Just this much for today.

Barbell Drag Curls:
(4.1.4 tempo/1 minute rest all)
(pinky at center smooth and knurling)
bar x 20
(index finger on bar ring)
bar x 20
Biceps are done and that's all I needed for today.

Target Stretch:
20 minutes

Comments:
Overall was a good training day.
Been digging on some old school music while I train lately as well as some new stuff but I can get it done with the old stuff too.
Last few days I've payed on some 80's rock especially DEF LEPPARD.

[WidowMaker]

My Twisted View of Powerlifting

Monday
9 Dec 13
Deadlift Day

20 minute stretch and warm-up

2" Deficit Deadlifts:
(no belt or hooks all sets)
1.5 minute rest double overhand grip)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
185 x 8
(sumo stance)
225 x 5
(conventional stance)
275 x 3
(3 minute rest)
(sumo stance)
315 x 2
(conventional stance/alternate grip-left palm up)
365 x 1
(sumo stance/alternate grip-right palm up)
365 x 1
Good work for my back and hams this evening.

4" Deficit Deadlift:
(no hooks or belt all)
(2 minute rest)
(conventional stance)
225 x 12
(sumo stance)
225 x 12
Haha; Oh Ya!
My lower back is pissed now!
Focused on speed and form on these.

Low Rows:
Note: Palms down at beginning and finish and palms to sides of ribs at mid-point.
Release stretch from shoulders at finish and not the elbows.
(Olympic rowing style/spud grips/no belt/2.2.3 tempo/1 minute rest all)
75 x 12
2 x 105 x 25
Hit my lats and upper back muscles good.
Focus on form here--not how fast I can do them.

TapouT abs:
16 minutes

Target Stretch:
20 minutes

Comments:
Overall was a good training day.

[WidowMaker]

My Twisted View of Powerlifting

Tuesday
10 Dec 13
Bench Day

20 minute stretch and warm-up

Floor Press:
(no belt or wraps)
(1 minute rest)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
225 x 2
(mid finger on bar ring)
275 x 1
(index on bar ring[competition grip])
315 x 1
It ain't happening. Not strength at all for some damn reason.

Tate Press:
(flat bench/no wraps or belt)
(2.0.2 tempo)
20lbs x 12
30lbs x 25
Nothing here either this evening.

Target Stretch:
about 5 minutes

Comments:
No strength and no motivation!
At least I came in and trained.

[WidowMaker]

My Twisted View of Powerlifting




Wednesday
11 Dec 13
Cardio

Ripped Conditioning: 42 minutes
Ultimate Abs: 16 minuntes

Comments:
Good cardio for today!!!