i'll just leave my routine here for comments/general discussion.

aiming to participate in a meet once certain PRs are met.

last workout was yesterday which is fast becoming my favourite days of the training week.

19/8/12

BW = 182#

Main lift:
Deadlift
5 x 140#
5 x 165#
5 x 200#

3 x 230#
3 x 280#
3 x 320#
1 x 320#

Accessory work:
GHR
5 x 10 x BW

BB Hack squats
5 x 10 x 150#

DB side bends
5 x 10 x 70#

This post has been edited by whatdamn: Aug 21 2012, 01:13 PM

Doing 5/3/1?

Looks like it!

I thought the weights was in kg.

@dan
Correct. With periodization.

@Pedro
That's the goal. But for that I'll need to suit up which i'm not ready for yet heh.

---

Added on August 22, 2012, 12:36 pmbench day. all lifts done raw.

21/8/12

BW = 182#

Bench Press
Warm up:
5 x 95#
5 x 115#
5 x 135#

Work sets:
3 x 155#
3 x 175#
3 x 195#
1 x 205#

Accessory work:
DB Bench
5 x 10 x 45#

Facepulls
5 x 10 x 32.5#

DB Tricep extensions
5 x 10 x 60#

This post has been edited by whatdamn: Aug 22 2012, 12:36 PM

what meet are you talking about?

powerlifting meet.

---

Added on August 24, 2012, 1:20 pmsquat day. next up, rehab weekend.

23/8/12

BW = 182#

Squat
Warm up:
5 x 140#
5 x 160#
5 x 190#

Work sets:
3 x 230#
3 x 280#
3 x 300#
1 x 320#

Accessory work:
BB Good Mornings
5 x 10 x 70#

BB Hack Squats
5 x 10 x 160#

GHR Sit Ups
5 x 10 x BW

This post has been edited by whatdamn: Aug 26 2012, 12:22 PM

25/8/12

BW = 182#

BB Military Press
Warm up:
5 x 70#
5 x 90#
5 x 110#

Work sets:
5 x 130#
3 x 140#
2 x 145#

Accessory work:
DB Military Press
5 x 10 x 30#

Pull-ups
5 x 10 x BW

Tricep Extensions
5 x 10 x 60#

26/8/12

BW = 182#

Main lift:
Deadlift
5 x 140#
5 x 170#
5 x 200#

5 x 260#
3 x 320#
1 x 340#
1 x 360#
1 x 370#

Accessory work:
GHR
5 x 10 x BW

BB Hack squats
5 x 10 x 150#

DB side bends
5 x 10 x 70#

the 2nd and 3rd set of singles were done to test the 1RM. not too bad as my theoretical worked out to be 374#.

This post has been edited by whatdamn: Aug 29 2012, 12:37 PM

28/8/12

BW = 182#

Main lift:
Bench press
5 x 100#
5 x 120#
5 x 140#

5 x 170#
3 x 190#
1 x 210#
1 x 220#

Accessory work:
DB Bench
5 x 10 x 45#

Facepulls
5 x 10 x 32.5#

DB Tricep extensions
5 x 10 x 60#

fyi, in case anyone was wondering, '#' refers to 'lbs'/'pounds'.

29/8/12

BW = 182#

Squat
Warm up:
5 x 140#
5 x 160#
5 x 190#

Work sets:
5 x 230#
3 x 280#
1 x 300#
1 x 320#
1 x 340#*
1 x 340#*

Accessory work:
BB Good Mornings
4 x 10 x 70#**

BB Hack Squats
4 x 10 x 160#**

GHR Sit Ups
4 x 10 x BW**

* failed coming out of the hole due to insufficient upper body strength
** sets reduced to accomodate earlier gym closing time

Deload week.

2/9/12

BW = 182#

BB Military Press
5 x 70#
5 x 90#
5 x 110#

5 x 110#
5 x 100#
5 x 90#

Accessory work:
DB Military Press
5 x 10 x 20#

Pull-ups
5 x 10 x BW

Tricep Extensions
5 x 10 x 40#


Deadlift
5 x 140#
5 x 170#
5 x 200#

5 x 200#
5 x 190#
5 x 180#

Accessory work:
GHR
5 x 10 x BW

Machine Hack squats
5 x 10 x 90#

DB side bends
5 x 10 x 60#

care to be more specific?

it's an event where fellow powerlifters meetup to make new PRs or break records. lifts/pulls are tested in the following order; squat, bench, deadlift. the powerlifters are split into different weight groups and whether or not they lift raw. 3 judges are present to determine the technical side of the lifts such as squat depth before a lift is considered successful.

......
i know what is a powerlifting meet. what i meant was more to the lines of where? when? who?

you weren't clear with your earlier response. anyway, there are different leagues here in calgary, canada ie. those that juice and those that don't. i'm aiming to be competetive by next year and it's going to be with a bunch of other powerlifters around canada.

Oh cool you're in canada! Thought there was a local meet, got me excited for a minute there zz

are there actually any local ones available that you've heard of in the past?

not really. thats why i asked you when u said u were training for a meet.

4/9/12

BW = 182#

Main lift:
Bench press
5 x 100#
5 x 120#
5 x 140#

10 x 140#
12 x 130#
15 x 120#

Accessory work:
DB Bench
5 x 12 x 35#

Facepulls
5 x 12 x 32.5#

DB Tricep extensions
5 x 12 x 50#

5/9/12

BW = 183#

Squat
Warm up:
5 x 140#
5 x 160#
5 x 190#

Work sets:
5 x 230#
5 x 230#
5 x 220#
5 x 210#

Accessory work:
Safety Bar Good Mornings
5 x 10 x 100#

Machine Hack Squats
5 x 10 x 70#

GHR Sit Ups
5 x 10 x BW

This post has been edited by whatdamn: Sep 11 2012, 01:53 AM