powerlifting log for strength/hypertrophy

[wenispinkle]

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

 

[wenispinkle]

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

 

[wenispinkle]

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

 

[wenispinkle]

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

 

[wenispinkle]

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......

 

[wenispinkle]

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

 

[wenispinkle]

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 | -

 

[wenispinkle]

tabata training- 20 secs on 10 secs off

10 intervals clapping pushups
10 intervals tuck jumps
10 intervals dumbell thrusters
10 intervals mountain climbers

 

[wenispinkle]

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

 

[wenispinkle]

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

 

[wenispinkle]

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

 

[wenispinkle]

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

 

[wenispinkle]

focus - back

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

 

[wenispinkle]

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.

 

[wenispinkle]

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

 

[wenispinkle]

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 )

 

[wenispinkle]

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

 

[wenispinkle]

rest day- starting Westside tomorrow fresh.

looking forward to some damned variety.

 

[wenispinkle]

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

 

[wenispinkle]

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...