This last weekend I had an opportunity to compete in the UPA Midwest Powerlifting Championships in Dubuque, IA. I had made the decision in November that I would do this meet without the assitance of powerlifting gear just to see where my overall strength levels were at under meet conditions. Friday I weighed in at [...]
Warm Up: Foam Roll Lax Ball Agile 8 Broomstick Swings Band Pull Aparts Main Exercise:
Military Press -1x 5 @ 65%, 1×5 @ 75%, 1×5 @ 85% (10)
Acessory Work:
Dips (100 lbs +bw) – 5×10 (superset with 50 reps bodyweight chins)
Side Lateral Raise – [...]
Warm Up: Foam Roll Lax Ball Agile 8 Main Exercise:
Deadlift -1x 5 @ 65%, 1×5 @ 75%, 1×5 @ 85% (10)
Acessory Work:
Wide Grip Pulldowns – 4×15
V Bar Pulldowns – 4×15
Underhand Pulldowns – 4×10
Shrugs – 3×20
A very good start to this phase. I spent some time [...]
Main Exercise:
Deadlift -1x 5 @ 75%, 1×5 @ 85%, 1×5 @ 95% (12)
Acessory Work:
Rack Deadlift - 4×5
Chest supported Row – 4×10
V Bar Pulldown – 4×10
Shrugs – 100 reps
Landmines - 5×10
Sorry I apologize that I have not posted a log in a while I have been swamped with some [...]
Main Exercise:
Military Press -1x 5 @ 65%, 1×5 @ 75%, 1×5 @ 85% (15)
Acessory Work:
Machine Press – 4×10
Cable Upright Row – 4×15
Barbell front Raise – 4×15
Band Pullapart – 3×25
Barbell Curls – 3×10, 1×20
Machine Curls – 3×15
Decline Abs – 100 reps
Another pretty good for [...]
Main Exercise:
Deadlift -1x 5 @ 65%, 1×5 @ 75%, 1×5 @ 85% (15)
Acessory Work:
Rack Deadlift – 5×10
Chins – 10×3 (55 lbs), 1×15
T-Bar Rows – 4×12
Wide Grip Pulldowns – 3×15
Shrugs – 3×20
Hanging Leg Raise – 50 [...]
Main Exercise:
Bench -1x 5 @ 65%, 1×5 @ 75%, 1×5 @ 85% (5)
Bench - (shirt work) – 1×3 @ 405, 1×2 @ 495, 1×2 @ 545 – all sets done to a 2 board
Acessory Work:
DB Bench Press – 4×10
Machine Dips – 4×15
Incline DB Press – 5×12
[...]
Main Exercise:
Squat -1×5 @ 75%, 1x 3 @ 85%, 1×1 @ 95 % (8)
Acessory Work:
Squat – 2×10, 1×15, 1×10
Leg Extension – 4×20
RDL – 4×10
Reverse Hyper – 3×15
Seated Calf Raise – 3×15
Calf Press - [...]
Main Exercise:
Military Press -1×5 @ 75%, 1x 3 @ 85%, 1×1 @ 95 % (10)
Acessory Work:
DB Shoulder Press – 4×10
Upright Rows – 4×15
Machine side laterals – 4×15, 1×30
Face Pulls – 3×20
Barbell Curls – 4×10, [...]
