A look into my training.

Discussion in 'Powerlifting Forum' started by Cobra_Clutch69, Apr 16, 2018.

  1. I forgot to mention. I plan to work towards moving into 205-220 weight range. Just a bit apprehensive for me weight gain comes with lots of tweaks to my deadlift. And moving into those weight ranges. Will change my leverages considerably so tweaks for all lifts.
     
  2. April 16, 2018

    Competition Low Bar Squat:
    Bar 15x2
    165 6x1
    231 5x1
    303 4x1
    369 3x1
    429 3x2
    458 3x4
    398 3x2

    Bench:
    Bar 15x2
    165 6x1
    200 5x1
    243 4x1
    285 3x2
    319 2x5
    285 4x3

    Deficit Deadlifts:
    165 6x1
    231 5x1
    358 5x1
    429 4x1
    462 3x2

    Cable crossover:
    65 3x8

    Rear Delt Flies:
    45 4x10

    Barbell Rollouts:
    3x10

    Planks:
    4 with 45 second hold
     
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  3. April 18th, 2018

    Competition Deadlift:
    165 6x2
    231 5x1
    375 5x1
    451 4x1
    518 3x2
    606 2x2
    639 1x5

    Rack Pulls:
    683 2x2

    Bench:
    Bar 15x2
    165 6x2
    231 5x1
    264 4x1
    303 3x2
    319 2x2
    341 1x5

    2 Board Press:
    358 2x3

    Pullups:
    10x3

    Banded flies:
    12x3

    Decline Situps:
    10x3
     
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  4. Gbro

    Gbro Member

    good stuff mang
     
    Cobra_Clutch69 likes this.
  5. Perrin Aybara

    Perrin Aybara Member

    Welcome. Missed your intro somehow, but good to have more high level lifters.
     
    Cobra_Clutch69 likes this.
  6. jaymaximus

    jaymaximus Member

    I'm in. Eat big, lift big. That's my motto o_O
     
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  7. Thank you everyone .
     
  8. April 20th, 2018

    Competition Low Bar Squats:
    Bar 15x2
    165 6x2
    231 5x1
    303 5x1
    369 4x2
    429 3x5

    Bench Double Pause: (First pause is on the chest then again midway through the press)

    Bar:15x2
    165 6x2
    231 5x1
    244 4x1
    285 3x2
    325 3x5
    296 3x3

    Leg Extensions:
    175 8x5

    DB Bent over Raises:
    35 8X4

    Barbell Rollouts:
    10x4

    I do the barbell rollouts everyday as part of my core work. I do them from knees and standing. I alternate them.
     
  9. April 22nd 2018

    Barbell Incline Press:
    Bar 15x2
    135 6x2
    200 5x1
    240 4x2
    265 3x4

    2 Inch Deficit Pulls:
    135 6x3
    225 5x1
    375 4x1
    450 3x2
    525 3x4

    2 BD Press:
    225 4x1 no board
    305 4x1
    330 3x1
    350 2x3

    Deads Paused just below the knee going up and back down:
    135 4x1
    225 4x1
    375 4x1
    450 3x1
    490 3x2

    Neutral Grip Pull-ups:
    8x3

    DB Flies:
    10x3

    Decline Situps:
    10x3
     
    ickyrica likes this.
  10. April 23rd 2018

    Competition Squat:
    Bar 15x2
    165 6x2
    225 4x1
    281 4x1
    347 3x1
    429 3x1
    490 3x2 w/light wraps and belt
    555 2x2 w/light wraps and belt
    572 2x2 w/light wraps and belt

    Bench:
    Bar 15x2
    133 6x2
    237 5x2
    281 5x2
    330 4x5

    Squat (Paused half way down for 1 second):
    133 6x2
    231 4x1
    281 3x1
    347 3x3

    Leg Extensions:
    190 8x4

    Skull Crushers:
    80 8x4

    Cable Crossover:
    70 10x3

    Ab roller:
    10x4
     
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  11. Are you transfering the weight from KG to LBS? Those weights number are making my OCD go crazy lol.
     
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  12. LOL!!! My apologies. Yes I am converting from Kilos to pounds.
     
  13. April 25th 2018


    Competition Deadlift:
    133 15x1
    225 6x2
    375 3x1
    451 3x1
    523 3x2
    600 2x2
    655 1x4

    Rack Pulls 2 inches below knee:
    710 2x2

    Bench 1 second pause on the chest and again half way up:

    Bar 15x2
    133 6x2
    203 3x1
    243 3x1
    2862x2
    314 1x2
    347 1x4

    Board Press-2BD:
    369 2X3

    Pull-ups:
    10x3

    DB Flies:
    40 12x3

    Decline Situps:
    12x3

    If there is anything anyone would like me to include in my log just ask. I will be more than willing to add it in.
     
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  14. Nice lifts man. Do you pull conventional or sumo?
     
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  15. Sumo. I pull conventional during training as an accessory exercise at different times during training.
     
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  16. April 27th, 2018

    Competition Squat:
    Bar 15x2
    133 6x2
    225 4x1
    380 3x1
    451 3x2
    523 3x2

    Bench:
    Bar 15x2
    133 6x2
    203 3x1
    243 3x1
    286 3x2
    325 2x5
    303 3x3

    Leg Extensions:
    185 10x5

    DB Bent Over Rear Delt Raise:
    40 8x5

    DB Flies:
    55 8x4

    Barbell Rollouts:
    10x4
     
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  17. April 28th, 2018

    Had to get my training in early today. Going away for the weekend.

    Incline Bench:
    Bar 15x2
    133 6x2
    203 3x1
    243 3x2
    259 3x4

    2 Inch Deficit Pulls:
    133 15x2
    225 6x2
    375 3x1
    451 3x2
    529 3x4

    Board Press-2BD:
    225 3x1 No board
    303 3x1
    325 3x1
    347 3x3

    Paused Deads below the knee:
    133 5x1
    225 4x1
    375 3x1
    451 3x1
    523 3x3

    Neutral Grip Pull-ups:
    10x3

    DB Flies:
    35 12x3

    Decline Situps:
    12x3

    Hope everyone has a great weekend.
     
    ickyrica, Perrin Aybara and Johnny442 like this.
  18. April 30th, 2018

    Competition Squat:
    Bar 15x2
    133 6x2
    225 4x1
    385 3x1
    451 3x1 (Belt and sleeves)
    523 3x2 (Belt and sleeves)
    595 2x4 (Belt and sleeves)
    451 3x2 (Belt and sleeves)

    Bench:
    Bar 15x2
    133 6x2
    225 5x2
    253 5x2
    292 4x5

    Leg Extensions:
    210 8x4

    Straight Bar Tricep Pushdowns:
    90 10x4

    DB Flies:
    45 10x4

    Barbell Rollouts with light resistance band:
    12x4
     
  19. Wednesday

    May 2nd, 2018

    Sumo Deads:
    133 15x2
    225 4x2
    375 3x1
    451 3x1
    523 3x2
    600 2x2
    655 1x4

    Rack Pulls 2 inches below knees:
    507 2x2

    Bench 1st and last rep double pause:
    Bar 15x2
    133 6x2
    203 3x1
    243 3x1
    286 2x2
    314 1x2
    347 1x4

    Board Press-2 BD/1st rep paused:
    360 1x3

    Pull-Ups:
    10x3

    DB Flies:
    45 12x3

    Declines Situps:
    12x3
     
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