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Thread: My log

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  1. #1
    Join Date
    May 2010
    Posts
    19

    My log

    WILL POST MY WORKOUTS HERE. STARTING TODAY.

  2. #2
    Join Date
    May 2010
    Posts
    19
    5/7/10


    box squats (below parallel)
    5x1@140
    3x1@230
    3x1@320
    2x1@410


    sldl's (off floor)
    3x1@235
    3x1@285
    3x1@325
    3x1@415


    gm's
    5x1@185
    5x1@275
    5x1@315


    lying leg curls
    10x3@110


    abductors
    12x2@105


    adductors
    12x2@105

  3. #3
    Join Date
    May 2010
    Posts
    19
    5/12/10



    squat w/ 125 lbs chain each set
    5x1@bar-weight
    5x1@140
    3x1@220
    3x1@265
    3x1@325
    2x6@365


    pause squats (ass to the floor)
    3x2@250


    leg press
    10x2@800


    sldl's (4" platform)
    8x3@270


    pull thru's
    10x2@green bands


    standing calf press
    15x3@body-weight

  4. #4
    Join Date
    May 2010
    Posts
    19
    5/13/10


    bench (all sets done with 75lbs chain)
    warm up sets
    5x1@bar-weight
    5x1@135
    5x1@225
    work sets
    5x3@355 off 2 board
    5x2@355 off 3 board


    incline bench
    8x1@225
    7x1@275
    6x1@315


    dips
    10x3@body-weight


    ab work
    crunches
    leg lifts
    bicycles

    1 set each 30 reps each

  5. #5
    Join Date
    May 2010
    Posts
    19
    5/14/10


    box squat (below parallel)
    5x1@145
    3x1@235
    3x1@375
    2x1@435


    rack pulls (knee cap level)
    2x1@360
    2x1@485
    added straps
    2x1@555
    2x1@625
    2x1@680


    pull thru's
    10x2@120


    seated leg curls
    10x2@140


    abduc's
    12x2@120


    adduc's
    12x2@120

  6. #6
    Join Date
    May 2010
    Posts
    19
    5/17/10


    squat
    5x1@bar-weight
    5x1@135
    5x1@220
    5x1@310
    5x1@405
    5x1@495


    pause squats (ass all the way down 3 sec pause)
    3x2@275


    leg press
    10x2@800


    sldl's (off 4" box)
    8x3@315


    pull thru's
    10x2@100


    seated calf press
    15x3@body-weight

  7. #7
    Join Date
    May 2010
    Posts
    19
    5/19/10


    bench
    all sets w/ 75lbs chain
    10x1@bar-weight
    5x1@135
    5x1@225
    off 3 board
    5x5@365


    incline press
    8x1@230
    7x1@280
    7x1@320


    decline press
    8x3@315


    3 sets of abs 30 reps each.

    Starting training on monday for my next max out on my raw lifts. 10 weeks with week 11 max out week.

  8. #8
    Join Date
    May 2010
    Posts
    19
    Got my workout for the next 9 weeks of a post from a fellow powerlifter which was written by dave tate. Cant wait till the end to max out. Love training the westside style.


    6/1/10


    max effort squat

    good mornings
    worked up to a 3 rep max
    3x1@bar-weight
    3x1@135
    3x1@225
    3x1@315
    3x1@385
    worked up to a 1 rep max
    1x1@405
    1x1@425
    1x1@435


    glute ham raise
    10x3@body-weight


    reverse hypers
    8x3@50


    pulldown abs
    15x5@150


    straight leg raises
    15x5@body-weight

  9. #9
    Join Date
    May 2010
    Posts
    19
    6/2/10


    max effort bench


    board press (3 board)
    worked up to 3 rep max
    3x1@315
    3x1@405
    3x1@475
    3x1@500
    worked up to 1 rep max
    1x1@515
    1x1@525


    bb extensions
    10x1@85
    10x1@95
    10x1@105
    10x3@115


    tri push downs
    10x1@100
    10x1@110
    10x1@120


    1 arm db shoulder press
    15x1@40
    15x1@45
    15x1@50

  10. #10
    Join Date
    May 2010
    Posts
    19
    6/4/10


    dynamic effort squat

    box squats (50% of raw max)
    2x10@280


    reverse hypers
    8x3@50


    leg press
    10x3@800


    db rows
    10x3@110


    bb shrugs
    15x3@315

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