Power lifting
Hello people. I am at my last day of my 12 week lifting schedule and my last day of lifting is Saturday November 21. I will rest 1 week before I begin my 12 week cycle of lifting.
I have made much improvement in 12 weeks with my flat bench press, 1/4 squat, and deadlift(check my stats out)
well I am no longer able to get a ride to the YMCA so here is what I have been doing:
Stiff-legged deadlift
straight barbell curl
straight barbell front rows
straight bar barbell shrugs
close grip smith machine bench press
smith machine 1/4 squat
full squat
smith machine wide grip bench press
straight bar T bar row
Leg extension
preacher curl(on an incline bench) dumbell curl
smith machine calve raises
straight bar hack squat
straight bar leg press (substitute for the leg press)
straight bar barbell deadlift
tricep bar front curl
straight barbell bradford press
smith machine flat bench press
smith machine incline bench press
smith machine 1/2 bench press
smith machine 1/2 incline bench press
well that is the regemine that I have been working out on. weekly spit 4/3.
my regemine is this: 5 sets 3 reps at 85% of my 1 rep max. Then I do 3 sets, 1 rep of my 1 reps max. When I can do 1 set 3 reps of my 1 rep max then I increase my 85% and 100% by 5 lbs
I do not know what my body type is but I think the reason I am increasing my weight is because I am a certain body type and by accomplishing powerlifting I am noticing results quickly.
I am drinking beer and by drinking beer I am consuming chromium and carbs so I can work out tomorrow
here is my schedule for tomorrow;
bench press-5/175/3 3/205/1
Incline bench-5/150/3 3/175/1
stiff legged deadlift-5/230/3 3/270/1
barbell curl-5/95/3 3/110/1
well people it is great getting drunk. I think I will listen to Glen Campbell song Country Boy
Goodnight you all
Steve
