Powerlift88’s BodyBlog

Havent gotten a real chance to update this this past week. Its been a great week though…

Monday I had some things to do..so I wasnt in the gym.

Tuesday I hit deadlifts. I pulled 520 for a triple, but that took a lot out of me, so I finished with 2 sets of 2. Next week is 540 for 4 sets of 2…hopefully.

Wednesday I once again had no one to help me get the bench shirt on…this is really getting old now. Ended up just working on my shoulders, hitting 185 for 3 sets of 5 on seated military presses, followed by 25 lb dumbbell side lateral raises at 3 sets of 10, same weight for 3 sets of 8 on front raises. Followed all that up with some bicep work. 35 lb dumbbell incline curls for 3 sets of 8, followed by cable crosses at 90 lbs for 3 sets of 10, and then concentration curls with 20 lb dumbbells for 3 sets of 10. Not to bad of a night.

Thursday I ended up working on some chest work. I started with 60 lb dumbbell presses on a flat bench for 3 sets of 10 then  80 lb dumbbell presses for 3 sets of 6, which felt great. I then moved on to machine incline presses, at 190 lbs for 3 sets of 6. Seated flys felt great, at 165 lbs for 3 sets of 6, and ending with seated chest presses at 190 for 3 sets of 8. I wasnt sure if I wanted to hit my triceps, but pushed forward and started with overhead dumbbell lifts at 50 lbs for 3 sets of 12. Then I moved on to cable overhead extensions at 60 lbs for 3 sets of 12. I moved on to straight bar pushdowns at 90 for 3 sets of 12. At this point my triceps were burnt out horribly, but I finished with short rope pulldowns at 30 lbs for 3 sets of 12.

Friday (today) - The day of squats. Today was the first day I did a squat workout with my powerlifting coach. His training method is…If he didnt like your squat, or you didnt bury yourself beneath the parallel mark, no matter what the weight and how much you struggled, you do another rep. Thankfully I didnt have to worry about that. Did all the warmups up to 315 for 2 then started my worksets of singles. Buried 365 and flew out of the bottom with it. Moved on to 385 and did that twice, just because I thought I would stay there. Buried both and flew with both. I had just enough in me to go on to 405. Now I know I did 3 of these about 2 weeks ago. I did bury them, but not to the depth I wanted. I sank 405 down beneath parallel, and didnt stop till the back of my legs, according to my coach, were about an inch from hitting my calves, which is DEEP. I flew out of the bottom no problem. I am very happy.

Thats all so far this week. 540 for 4 sets of 2 in deadlifts next week. Hopefully Ill get shirted for bench, and hopefully Ill hit around 425-435 on my squat next week.

Things are going well. How is everyone else?

This entry was posted on Friday, May 2nd, 2008 at 8:13 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.