Powerlifting Log

[FlakeyFool]

speed bench
226x8x3

incline db press
50x3x20

a1)tate press
55x4x10
a2)push down
165x4x12-15

chest supported rows
2 45 plates + 25 plate x 4 x 8

lat pulldowns
150x3x15

face pulls
75x3x15

some shrugs and hammer curls

[FlakeyFool]

Speed squats 1 minute breaks
320x10x2

Speed deads 20 second break
365x6x1

Ghr bw
10,10,10,10

Reverse hypers 2 plates + 35 plate
12,12,12

First meet is feb 10th. Pretty pumped

[FlakeyFool]

Close grip incline bench
275x1
315x1
325x1
340x1

Db floor press
125x3x5

Skull crushers 35s each side
12,12,12

Chest supported rows
2 plates + 35 plate x 4 x 6

Face pulls
15,15,15

Some bis.

340 is a pr I think

[Stamina]

Close grip incline bench
275x1
315x1
325x1
340x1

Db floor press
125x3x5

Skull crushers 35s each side
12,12,12

Chest supported rows
2 plates + 35 plate x 4 x 6

Face pulls
15,15,15

Some bis.

340 is a pr I think

Awesome!!

[FlakeyFool]

thanks dood

[BKdoubleStacker]

Do you wear knee sleeves at all? I use knee wraps but I rely on them too much for squatting. Anything over 225 lbs kills my knees if i dont wear wraps

I was thinking about picking up some rehbands or tommy kono's

[FlakeyFool]

Do you wear knee sleeves at all? I use knee wraps but I rely on them too much for squatting. Anything over 225 lbs kills my knees if i dont wear wraps

I was thinking about picking up some rehbands or tommy kono's

Nah i dont. i know some guys in the gym use rehband knee sleeves and love them

[FlakeyFool]

yesterdays workout

deadlift
315x1x4
375x1x4
435x2x3
495x5x3

paused bench
205x1x6
245x1x6
285x2x4
305x2x3
325x2x2
305x2x3
285x1x4
265x1x6
245x1x8
205x1x10

db incline press
60x4x10

ghr
10,10,10

45 degree back extension
10,10,10

[FlakeyFool]

i really want starting cutting after my competition. im weighing about 250 right now, love to get down to about 225-230. gotta find some diet plans

[FlakeyFool]

saturdays and fridays workout both blew but ill post friday

paused bench
205x1x5
245x1x4
285x2x3
325x5x3

squat
250x1x5
315x1x4
350x2x3
400x2x2....knees and hips hurt, suppose to do 5 sets but shut it down

paused bench
225x1x5
265x1x4
300x5x3

db floor press
95x5x10

[FlakeyFool]

Blah I cant wait till I cut. Feel soo sloppy

[FlakeyFool]

Monday

Paused bench
205x1x5
245x1x4
285x2x3
325x3x3
345x3x2

Skwwwat
250x1x4
315x1x5
350x3x2
405x3x3...shut it down, form sucked

Db floor press
85x5x20

Db incline press
60x5x10

[FlakeyFool]

Yesterday

Deadlifts off 6 inch platform
315x1x5
370x2x3
405x4x2

Paused bench
205x1x5
245x1x4
285x2x3
325x3x2
305x2x3
285x1x4
245x1x6
205x1x8

Db fly machine
310x4x10

Ghr bw
10,10,10,10

[FlakeyFool]

deads
435x2x3
495x5x3

paused bench...pretty much just competition style bench
205x1x8
225x1x7
245x1x6
265x1x5
285x1x4
305x2x3
325x2x2
350x2x1
325x2x2
305x2x3
285x1x4
265x1x6
245x1x8
225x1x10
205x1x12

no time for accessories.

[FlakeyFool]

deads
435x2x3
495x5x3

paused bench...pretty much just competition style bench
205x1x8
225x1x7
245x1x6
265x1x5
285x1x4
305x2x3
325x2x2
350x2x1
325x2x2
305x2x3
285x1x4
265x1x6
245x1x8
225x1x10
205x1x12

no time for accessories.