Speed bench
9x3@110+minis
DB OH press
4x10@40
Tricep wide grip burnout
5x10
V-handle push forward tri extension
3x15
Wide DB bench/fly
3x20@25
Lateral DB raise ss front DB raise
3x10@20
Reverse pec deck
3x15
BB shrugs
3x10@225
KB shrugs
2x40@55
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Thread: Getout87's Powerlifting Log
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12-23-2012, 10:24 AM #151
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12-25-2012, 01:37 PM #152
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12-25-2012, 01:58 PM #153
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12-25-2012, 02:06 PM #154
Before the meet I always pulled in briefs, but now I'm doing a raw phase. My hips used to hurt really bad after pulling raw sumo, but every week of this they feel a little bit better. I'm also working on my mobility, so getting stronger and more flexible seems to make everything alright. Whoda thunk it?
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12-25-2012, 03:27 PM #155
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12-28-2012, 07:20 AM #156
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12-29-2012, 05:37 PM #157
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12-30-2012, 01:06 PM #158
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12-30-2012, 06:17 PM #159
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12-30-2012, 08:04 PM #160
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01-02-2013, 04:40 PM #161
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01-03-2013, 05:30 PM #162
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01-06-2013, 07:18 PM #163
Yesterday's squats, first day back in briefs
240x3
290x3 wraps
briefs
330x3
360x3
390x3
420x3 wraps
the 420 was my opener at the meet in december in full gear, and I crushed it in briefs for a triple. I was so freaking stoked
Front squats
95x5
135x5
3x5@155
Leg press, sets of 20, 10 wide, 10 narrow
2@400
Leg extensions
3x15@140
Calf raises
3x15
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01-06-2013, 07:20 PM #164
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01-07-2013, 03:52 AM #165
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01-07-2013, 04:44 AM #166
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01-07-2013, 05:28 AM #167
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01-08-2013, 05:28 PM #168
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01-10-2013, 06:13 PM #169
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01-11-2013, 03:44 AM #170
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01-11-2013, 03:56 AM #171
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01-11-2013, 05:24 AM #172
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01-12-2013, 11:01 AM #173
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01-12-2013, 12:17 PM #174
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01-12-2013, 03:16 PM #175
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01-13-2013, 04:05 PM #176
I went to bench today, did three sets and felt some soreness in my chest that I didn't like, so I cut it short. I did 3 sets of shoulder work, some upper back, and some bicep stuff instead. My training partner and I were messing around with a lot of grip implements so I was distracted and can't remember what I did.
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01-15-2013, 04:34 PM #177
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01-17-2013, 04:32 PM #178
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01-19-2013, 12:48 PM #179
Squats
2x3@150
3@240
3@290 wraps
1@330 wraps
briefs
330x3
380x3
420x3
450x3 wraps
470x3 wraps
Pause squats
5x3@150
3x3@240 light wraps
Reverse hypers
5x20 light weight
Green band ab pull downs
4x15
So 470 was my best squat at the meet a month and a half ago, and to kill it for three today in just briefs was a great feeling. I am completely obliterated right now. Video below, I was really trying to get deeper than last week.
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01-22-2013, 05:14 PM #180
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