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

@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

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#

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.

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.

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

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

8/9/12

BW = 182#

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

5 x 120#
5 x 110#
5 x 100#

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

Pull-ups
5 x 10 x BW

Tricep Extensions
5 x 10 x 40#

Fatman Pull-ups
5 x 10 x BW

Prowler high-bar pushes
5 x 40 yards x 90#

10/9/12

BW = 182#

Deadlift
5 x 140#
5 x 190#
5 x 210#

5 x 230#
5 x 280#
5 x 300#
3 x 320#
1 x 370#
1 x 320#
1 x 320#
1 x 320#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 60#

Prowler high-bar pushes
5 x 40 yards x 90#

12/9/12

BW = 182#

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

5 x 190#
1 x 220#
1 x 220#
1 x 220#

Accessory work:
Close-grip BB Bench press
3 x 10 x 140#

DB Bench
5 x 10 x 35#

Facepulls
5 x 10 x 42.5#

DB Tricep extensions
5 x 10 x 50#

Pull-ups
5 x 10 x BW

Prowler high-bar pushes
5 x 40 yards x 90#

14/9/12

BW = 183#

Squat
Warm up:
5 x 140#
5 x 190#
5 x 220#

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

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

Machine Hack Squats
5 x 10 x 90#

GHR Sit Ups
5 x 10 x 10#

Prowler high-bar pushes
5 x 40 yards x 180#

after a refreshing holiday in some SEA nations, i'm back to the cold cold weather and it's time to pick up where i left off for those 4 weeks. band work and stretches were the bulk of my vacation time workout to promote recovery and damn, i'm ready to get back into my daily grind.

let's start with a week of deloading to prime the body back into the grind.

16/10/12

BW = 175#

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

Accessory work:
DB Military Press
5 x 10 x 15#

Pull-ups
5 x 10 x BW

Tricep Extensions
5 x 10 x 40#

------------------------------

17/10/12

BW = 175#

Deadlift
5 x 140#
5 x 160#
5 x 180#
5 x 210#
5 x 260#
5 x 280#
5 x 260#
5 x 210#
5 x 180#
5 x 160#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 35#

BB Curls
5 x 10


managed to drop weight to stay within the weight class of 82.5kg where entrants weighing 75.01kg to 82.5kg are allowed to enter. looking at the results from past meets for this particular federation, i'll need to improve my squat more. goal in sight.

19/10/12

BW = 175#

Main lift:
Bench press
5 x 100#
5 x 120#
5 x 140#
5 x 140#
5 x 140#
5 x 140#
5 x 160#
2 x 180#

Accessory work:
DB Bench
5 x 10 x 45#

Facepulls
5 x 10 x 47.5#

DB Tricep extensions
5 x 10 x 45#

Incline DB flies
5 x 10 x 15#


This is what happens when you read new articles, why the volumes?! Note to self, stick to the plan ffs!

20/9/12

BW = 175#

Squat
5 x 140#
5 x 160#
5 x 190#
5 x 210#
5 x 240#
5 x 270#

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

Machine Hack Squats
5 x 10 x 90#

GHR Sit Ups
5 x 10 x 10#

Walking @ 3mph for 20 mins