WILL POST MY WORKOUTS HERE. STARTING TODAY.![]()
WILL POST MY WORKOUTS HERE. STARTING TODAY.![]()
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
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
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
5/14/10
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
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
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.
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
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
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