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
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
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
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
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......
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
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 | -
tabata training- 20 secs on 10 secs off 10 intervals clapping pushups 10 intervals tuck jumps 10 intervals dumbell thrusters 10 intervals mountain climbers
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
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
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
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
focus - back dead high pulls | 10X3 | 160 decline press | 7X4 | 175 front squat | 7X4 | 140 power cleans | 10X3 | 150
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.
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
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 )
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
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
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...
