Ray Workout Log

[rshelton165]

I'm some what new in powerlifting could always use help and information with my workout. So I'm starting a log feel free to post anything I could change or swap for a different exercise that may help with building my lifts. Hitting the gym tonight around 8 will post the log after or in the morning. Thanks for any help.

[rshelton165]

Warm up

DE Bench- 5x3 50% + chains, 4x3 50% + chains and micro bands doubled

Close grip 1 board- 190 x 5, 5lbs pr
Superset with
T bar rows (supported) 5x10

Tri set shoulder raises- 2x20

Ez bar reverse curls- 4x8
Superset with
Pec deck- 4x15

I'm not good on bench. Weak of chest any assistance work that would help? Or different rep ranges on tricep assistance work? And tips, info, or help is much appreciated.

[rshelton165]

DE Squat- 10x3 50% + light bands

DE Deadlift- 3x1 60% + chains

Dimel Deadlift- 4x20

Hyperextentions with weight- 4x20
Superset with
Pull ups- 5x8, (5 different hand positions)

Adduction and Abduction- 2x15

Hip and groin on right leg was pretty irritated on all speed work. Was working off a box a touch lower then usual.

[rshelton165]

Flat DB Press- 3x failure (fat grips)

DB Power Clean and Press- 2x10
DB Standing Shoulder Press- 2x10

Elbows out extensions- max 5
Superset with
BB shrugs- 5x8

Weighted dips- 3x20
Inside hammer curls- 4x10,8,6,6