powerlifting log for strength/hypertrophy

Discussion in 'Training Logs' started by wenispinkle, Jul 15, 2005.

  1. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    started powerlifting awhile ago keeping log in a notebook....im not gonna go back and put what ive done for all those days....

    equipment is extremely limited....dumbells that go up to 65 pounds each, bench, rafters of my garage for pullups, and i need to build a box for plyometrics. need to get an olympic bar and more weight so i can add in sumo deadlifts and use more weight for bench, high pulls, push press etc....

    today

    exercise | reps | weight

    bent over rows | 8,8,8,8,8 | 65 lb dbs
    sumo high pulls | 8,8,8 | 65 lb dbs
    arm extension hold | F,F,F | -
    push press | 6,8,8 | 1st set- 60 lb dbs, 55 lb dbs
    leg-arm switches | F,F,F | -
    dumbell press | 8,8,8 | 65 lb dbs
    leg raises | F,F,F | -
    decline press | 8,8,8 | 65 lb dbs
    leg crossovers | F,F,F |

    10 intervals Tabata Tuck Jumps
     
  2. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    tabata training (20 secs on 10 secs off)

    10 intervals clapping pushups
    10 intervals tuck jumps
    10 intervals dumbell thrusters
    10 intervals grasshoppers
    2 intervals mountain climbers
     
  3. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    focus- chest

    incline db press | 8,8,8,8,8,8,8,8,8,8 | 65 lb dbs
    sumo high pulls | 8,8,8 | 65 lb dbs
    arm extensions | F,F,F | -
    push press | 8,8,8 | 55 lb dbs
    leg raises | F,F,F | -
    power bent rows | 8,8,8 | 65 lb dbs
    leg crossovers | F,F,F | -
    handstand hold | F,F,F | -

    need some more damn weight before i kill myself
     
  4. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    tabata training- 20 secs on 10 secs off

    10 intervals clapping pushups
    10 intervals tuck jumps
    10 intervals vertical medicine ball throws ( with squat )
    10 intervals grasshoppers
     
  5. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    rest day

    got a weight set today.....however the rat bastards at Big 5 didnt tell me that a 175 pound weight set included the fucking 45 pound bar in the 175 count....i thought i was getting 175 in plates plus the bar and i still thought that might not be enough....so needless to say i was pissed when i found out i can only make the damn bar weigh 175 max..........my weights for the dumbells dont fit on an olympic bar.....i need to go get at least some 25 plates tomorrow......
     
  6. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    got a couple of plates from big 5 and got to work....

    Exercise | sets X reps | load

    Bench Press | 10 X 3 | 185 lbs
    Sumo high pulls | 10 X 3 | 165 lbs
    Push Press | 8 X 4 | 130 lbs
    Front Squat | 8 X 4 | 130 lbs
    Leg Raises | 10 X fatigue | -
    Hanging Leg Raises | 10 X fatigue

    no i did not mix up the sets X reps. it really was 10 sets of 3 and 8 sets of 4. from what i understand this is good from strength and hypertrophy which is what im after. this workout was really unstructured. next time i need to do one body part 10X3, and the rest 7X4. great workout regardless
     
  7. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    focus - back

    bent power rows | 10X3 | 170 lbs
    decline press | 7X4 | 175 lbs
    push press | 7X4 | 130 lbs
    front squat | 7X4 | 130 lbs
    leg raises | 10XF | -
     
  8. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    tabata training- 20 secs on 10 secs off

    10 intervals clapping pushups
    10 intervals tuck jumps
    10 intervals dumbell thrusters
    10 intervals mountain climbers
     
  9. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    focus-legs

    front squat | 10X3 | 140
    bench press | 7X4 | 185
    push press | 7X4 | 140
    sumo high pull | 7X4 | 165

    10 intervals tabata flutter kicks (with punches from bottom)
    10 intervals tabata situps

    for ab training
     
  10. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    tabata training - 20 secs on 10 secs off - scores based on lowest number of reps per 10 intervals

    10 intervals pushups (score = 11)
    10 intervals tuck jumps (score = 11)
    10 intervals punchouts (score = 71)
    10 intervals dumbell thrusters (score = 8)
    10 intervals mountain climbers (score = 46)
    10 intervals situps (score = 13)

    half hour workout of PAIN
     
  11. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    bench press | 10X3 | 190 lbs
    bent power rows | 7X4 | 175
    push press | 7X4 | 140
    front squat | 7X4 | 140

    thinking of trying a tabata workout made up completely of olympic movements tomorrow....that should be fun
     
  12. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    oh man.....tabata conditoning killed me today..... 20 secs on 10 secs off

    all olympic lifts....and situps.....an incredibly smart idea.....

    10 intervals cleans
    10 intervals push press
    10 intervals overhead squat
    10 intervals press unders
    10 intervals situps

    so horrible.....the cleans were fairly easy....push presses much harder...after the push presses my shoulders and all the stabilizer muscles were completely fucked up....which made the overhead squats and press unders INCREDIBLY hard. i found myself screaming to get through reps of press unders.

    incredible workout. ill no doubt be doing it again
     
  13. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    focus - back

    dead high pulls | 10X3 | 160
    decline press | 7X4 | 175
    front squat | 7X4 | 140
    power cleans | 10X3 | 150
     
  14. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    rest day

    legs need some serious recovery....tomorrow is a leg focus day so i will be going up in weight on front squat. i will also try to add some weight to my push press,bench press, and bent power rows.
     
  15. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    yesterdays lifting- focus-legs

    front squat | 10X3 | 150
    bench press | 7X4 | 190
    bent rows | 7X4 | 180
    push press | 7X4 | 145

    few leg raises in between sets
     
  16. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    today- conditioning

    140 lb C&J
    15 pullups
    145 lb C&J
    10 pullups
    150 lb C&J
    12 pullups
    155 lb C&J
    12 pullups
    160 lb C&J
    10 pullups
    160 lb C&J
    11 pullups
    160 lb C&J
    10 pullups

    10 intervals tabata bear crawls

    cleans need serious work, i think its because my upper body is so much stronger than my lower. i have absolutely no problem simply push pressing the highest weights i can clean, without even splitting. need to really put some emphasis on front squats

    late night core tabatas-

    12 intervals leg raises
    12 intervals situps ( with legs raised to deactivate hip flexors )
     
  17. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    focus - chest

    decline press | 10X3 | 180
    high pulls | 7X4 | 160
    hack squats | 7X4 | 195
    push press | 7X4 | 150
    decline situps | 15X10 | -

    hack squats were without the machine, behind the leg deadlifts, if you will. situps were leg raised. starting Westside soon
     
  18. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    rest day- starting Westside tomorrow fresh.

    looking forward to some damned variety.
     
  19. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    started westside

    it was alot of fun

    max effort upper body day-

    bench press - 135X15; 155X10; 165X8; 175X6; 185X5; 185X5; 190X4; 195X3; 200X3; 205X3
    dumbell incline press - 65lb dumbells, 4 sets of 8
    bent power rows - 150 lbs - 4 sets of 10
    sumo high pulls - 140 lbs - 3 sets of 12
    hanging leg raises - 2 lawn folding chairs used for resistance - 4 sets of 10

    sets of 12 on high pulls are wonderful.

    wanna do some hill sprints, but the only hill i know of is awhile away....we'll see how that goes
     
  20. wenispinkle

    wenispinkle Skankin' It Easy...

    Joined:
    Jul 9, 2005
    Messages:
    1,483
    Likes Received:
    6
    conditioning-

    structured around crossfits "fight gone bad" workout

    mountain climbers
    zig zag side thrusts
    grasshoppers
    medicine ball situps
    vertical medicinal ball throws with front squat

    done for 1 minute each, 3 rounds, no rest between exercises, 1 minute between rounds

    finished up with-

    3, 1 minute rounds of jumping jacks; 15 seconds between rounds
    2 minutes medicine ball situps to sides, no rest

    id like to try the original fight gone bad, but theres alot of weights in it, so im waiting until i have a conditioning day followed by a rest day as to not effect my weight training as heavily...
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.