My Journal toward PL

[Steve1124]

Hello, I am an avid lifter and I've decided to go into PL, I'm in my 40's and I want to achieve this. My numbers probably look small, well they do compared to a lot of what I see. anyway, I enjoy it and hope to get some help by Journaling my quest. Thank you.

July 1st, Figure this is a good day to begin with tracking on here.

Shrugs 108 # 8 sets 10 reps ea.

Oh Press 60 # x 10 x10 x8 x8 x8 x8

upright rows 40 # x10 x10 x10 x10

July 3rd day 2

Preacher curls 40# 6s x10
Standing 2 arm curl 60# x8 x7 x6 x5 x6 x5
Concentration curls 30# x5 x4 x5
21s 40# 3 sets

Close grip press 90# 5 sets x 10
Incline Pushups x10 x10 x10 x8 x8
Tri Ext 15# x7 x7

July 4th 100 degrees out, as I train outside.

Squats 60# 6 sets x10 almost too unbearable with heat.

I know it's small, I have maybe an hour per day, I can dream right?

Critiques, suggestions, comments welcome, Thank you

[Steve1124]

July 5th

Lying leg lifts for abs 5 x10
Incline db press 30# x10 x10 x10
Flat db press 40# x10 x10 x10
Incline push up x10 x8x 8

DL 100 x8
120 x7
140 x6

Stiff leg DL 80# x8 x8 x8
Bent over row 60# x10 x10 x10

July 6
Oh press db 1arm 30# x8 x6, 40# x5 x3
Shrugs 140# x8 160# x7 180# x 5 200# x4 210# x3 220# x3
Upright lifts 1arm 30# x5 x5 x4
Side lifts 20# x8 x8 x8 x4

[Steve1124]

July 7 evening w/o

I hit my bi's a lot they tend to lag.

Reverse EZ curl 40# x10 4 sets
2 arm EZ curl 40# 10 sets at 10 reps, upping to 50# next session

July 8th

Leg Ext. 25# warm up x 12, 55# 3 sets of 10, 60# x8
Lunge 20# bar x8, 30# x8 x6
Calf raise, One leg at a time. 60 # x8 x6 x6

[Steve1124]

July 9th

20# warm up bbell 2 x12

Tri sets;
EZ curl 60# 3 sets x 8
Alternating dbell curl, 25# 3 sets x6
Hammer curls 25# x6 x6 x5

Tri sets;
Reverse EZ curl 40# x8 x8 50# x8 55# x8
Concentration curls25# x7 x6 34# x4 25# x4
Hvy Bar 80# x3 x3 70#x3

Cinder block curls 1 arm ea. x4 2 sets
21s 28# 2 sets

[Steve1124]

July 10th off day, not by choice....

July 11th ....
BP 48#x12, 90x8, 130x6, 150x4, 170x2, 180x2, 190x1, 200x1(barely) no spotter...geesh, by golly I did it tho...

July 12th unexpected day off

July 13th
Squats: 1 set no wgt 12 rep, 80x5,100x3, 110x2x3x3
Shoulder Press: 100x5x4x3x3
Shrugs: 160x8x6x4
1 arm press 34x8

[Torrtrefireto]

Can you describe your training program/ideas/schedule?

Your workouts look like they would be more effective for bodybuilding than powerlifting.

Nice work with the 200 bench, is it your best so far?

[Steve1124]

Can you describe your training program/ideas/schedule?

Your workouts look like they would be more effective for bodybuilding than powerlifting.

Nice work with the 200 bench, is it your best so far?

Turtle, If I may? I am in the transition from Body building to PL, I started yrs ago by an "outdated" program from Arnold, I enjoyed it much, followed Arnolds suggested routine. I am trying, in the process of turning from BB to PL as I make my logs on here. Which PL routine? Sheesh, I've been looking at 5/3/1, Madcow, 5x5, Stronglifts, German Volume training(GVT),

I have only an hour a day, I work out at home, I usually do not have a spotter, Squats could be heavier, I do not have anything currently to get that much wgt over my head on to my back, so I suffer there. I guess I am looking for something that fits my routine, Chins, I put a bar in a tree in my yard, not the easiest but I can get some. BP 200#, by self and sloppy. I had carpel tunnel surgery in both hands last year.

I do want to be a PL in my own, or to compete, or whatever, I like what I read and see. I know I'll get there someday.

[Steve1124]

July 14th

DL 100x5 150x5 180x3 200x2 210x1 220x1(Personal best)
Chins 5, 4, 3, 2, 1
Rows 80x7 100x5 120x3 140x2 150x1(sloppy)

[Steve1124]

July 15 off day

July 16th

Squat 100x5 3sets
BP 60x8, 140x5 sets
DL 100x5, 120x5, 140x5

Thanks to another BB.com member, in another post. Suggested Guide to Novice BBell trainning, aka the official Rippetoe starting strength FAQ, here on BB.com

I am sore, it kicked my butt!!

[Steve1124]

July 17th off day, although I did find a BP rep-out competition in November, So starting tomorrow will be a bit different...If anyone is following I would appreciate the advice, I believe I will focus 4 days a week on chest/BP..with some assisitance...2 days a week I will continue DL, Sqts, OH press, & rows..

Stay tuned!

[Steve1124]

July 18th

BP warm up 50x15 100x7
BP 140x8 160x5 170x3(3rd was rough) 180 x1 3 times 160x5 3rd,4th &5th was rough
Dips 1x5
Chins 1x4
Feet elevated pushups 1x8

[Steve1124]

July 19th
Sqt.12x0# 8x80 6x100 4x120 2x140
Stiff leg DL8x80 6x100 4x120
Rows 8x80 6x100 4x120 2x140

[Steve1124]

Hello, I am an avid lifter and I've decided to go into PL, I'm in my 40's and I want to achieve this. My numbers probably look small, well they do compared to a lot of what I see. anyway, I enjoy it and hope to get some help by Journaling my quest. Thank you.

July 1st, Figure this is a good day to begin with tracking on here.

Shrugs 108 # 8 sets 10 reps ea.

Oh Press 60 # x 10 x10 x8 x8 x8 x8

upright rows 40 # x10 x10 x10 x10

July 3rd day 2

Preacher curls 40# 6s x10
Standing 2 arm curl 60# x8 x7 x6 x5 x6 x5
Concentration curls 30# x5 x4 x5
21s 40# 3 sets

Close grip press 90# 5 sets x 10
Incline Pushups x10 x10 x10 x8 x8
Tri Ext 15# x7 x7

July 4th 100 degrees out, as I train outside.

Squats 60# 6 sets x10 almost too unbearable with heat.

I know it's small, I have maybe an hour per day, I can dream right?

Critiques, suggestions, comments welcome, Thank you

If You scroll down, you will see the PL log as I transformed my trainning to it..now preparing for a BP meet

[Steve1124]

July 20th

Short on time but got some lifting in

Incline close grip BP 80x8x5sets
Decline BP 80x8 100x8 120x8 140x5 150x4
Dbell BP 40# ea. hand, x8 x7 x6

Went to the tree for pullups, did NOT warm up biceps. Left Bicep was strained on 4th pull. Icing it now...

[Steve1124]

July 21st

DL 80x8 120x6 140x5 140x5
OHpress 80x8 100x5 110x5 110x3
Shrugs 140x8 160x7 180x5 200x4 220x2

July 22nd ---the pursuit of Strength, Loftearmen

BP 50x15 100x8 140x8 160x5 170x3 180x3 3times 160x5
Upright Dipps 5, 5, 5
Feet up pushups 10, 10, 10
Close grip incline BP 100x3100x3

[Steve1124]

Monday July 23rd off day

Tuesday July 24th

Pushups for warm ups 3 sets 8/10 reps
Alternating Renegade row 30#x5x4x4
Dumbell Fly 4 sets 30# x5x5x5
One Arm floor Press 20#x10 30#x8 30#x6
Around the World 20# x8x8
Barbell Wide grip BP 120# x8 x5 sets

I thought I would mix it up & "shock" the muscles, we'll see tomorrow......

[Trebin]

I love the 531, I used it and improved a lot of my lifts (the 4 core lifts).

[Steve1124]

I love the 531, I used it and improved a lot of my lifts (the 4 core lifts).

Wendlers ?

[Steve1124]

Wednesday July 25th

Lying Leg Curls 55x6 55x6 70x4
DL 140x7 160x4 2sets 160x3 2sets
Bent over Rows 80x8 80x8 80x6
clean & Jerk 80x5