Mobility Work: 20 mins
Squats:
135X5
225X5
315X5
385X5 - working sets begin, with belt
385X5
385X5
- easy peezy
Competition Bench:
135X3
185X3
225X3
245X3
245X3
245X3
245X3
245X3
Deadlifts: Sumo Stance, beltless
135X3
225X3
315X3
325X3
325X3
325X3
Lat Pulldowns:
145X10X3 sets
Seated Leg Curls:
100X10X3 sets
Cable Crunches:
200X25
200X20
*entire stack
NOTES:
Squats feeling on point lately, no brag but 385's starting to really feel almost like warmup weight even at 4:45AM
I decided to keep doing some sumo stance squats with 1st day DL day.
Will be back for more on Monday.
|
-
03-28-2015, 07:48 AM #3121
Week 5, Day 1
Last edited by audieswu; 03-28-2015 at 08:25 AM.
CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
-
03-28-2015, 07:49 AM #3122
-
03-30-2015, 10:12 AM #3123
DUP: Week 5, Day 2
Mobility Work: 20 mins.
Pause Squats: All Beltless
135X3
225X3
300X3
300X3
300X3
Competition Bench:
135X5
185X5
225X5
245X5
245X5
245X5
Speed Deadlifts: All Beltless
135X3
225X3
315X3
340X3
340X3
340X3
Standing OHP: Strict, no leg drive
135X10
135X10
135X10
Rope Tricep Pulldowns:
110X12
110X12
110X12
DB Hammer Curls:
30X12
35X12
35X12
*each side same time
NOTES:
Day 2 is typically my lighter work day. I do the main lifts beltless currently. When weights gets heavier, I'd just add the belt.
Will take 2-3 days off to prepare for my heavy DL day, 465X5 for 2 sets this weekCONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
-
03-30-2015, 10:17 AM #3124
-
-
03-30-2015, 10:20 AM #3125
-
03-31-2015, 08:24 AM #3126
-
04-01-2015, 05:44 AM #3127
DUP: Week 5, Day 3 - Heavy Deadlift Day
Mobility Work: 20 mins.
Deadlifts: Conventional
135X5
225X5
315X3
405X3 - with belt
435X1
465X5 -working sets begin
465X5
- Thank you lawd
Speed Bench:
135X3
185X3
205X3
205X3
205X3
205X3
205X3
Squats: Pause
135X2
225X2
315X2
385X2 - with belt
385X2
- I turned these into a pause squat today
Cable Crunches:
170X30 - whole stack
NOTES:
Good training session at 4AM this morning, actually got up at 3:30AM. I was psyched and ready to go.
Took a dump twice before getting my work sets in LOL
Will be back on Friday for week 6.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
-
04-01-2015, 05:45 AM #3128
-
-
04-01-2015, 09:54 AM #3129
-
04-01-2015, 10:12 AM #3130
-
04-01-2015, 09:53 PM #3131
-
04-03-2015, 05:10 AM #3132
DUP: Week 6, Day 1 -
Feels: Bout 80% this morning
Mobility Work: 20 mins.
Squats:
135X5
225X5
315X5
365X5 - begin working sets, with belt
365X5
365X5
Competition Bench:
135X5
185X5
225X5
245X5
245X5
245X5
Deadlifts: Conventional
135X3
225X3
315X3
355X3 - with belt
355X3
355X3
Lat Pulldowns:
145X10X3 sets
Cable Crunches:
170X30 (stack)
NOTES:
Got up around 3:45AM today.
Feeling bout 80% today. Still feeling the effects on the training session from the other day.
Weight's been stable at 244 right now but may probably need to up my protein intake a tad, only consuming 240g per day.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
-
-
04-03-2015, 05:13 AM #3133
Nature dumps are the bestie :}
LOL I usually take one before then get to the gym, after 2-3rd warmup set boom, take another haha
LOL only time I got man. Dat family life, work and business gets all in the mix.
My schedule lately even on the weekends goes like this, get up around 3:45AM, train, go to work at my full-time gig, spend time with fam, go to bed around 10:30PM, then repeatCONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
-
04-05-2015, 02:53 PM #3134
DUP: Week 6, Day 2 - Lightweight Day
Mobility Work: 20 mins.
Pause Squats: All Beltless
135X3
225X3
315X3
315X3
315X3
Competition Bench:
135X5
185X5
225X5
255X5
255X5
255X5
Speed Deadlifts: All Beltless
135X3
225X3
315X3
355X3
355X3
355X3
Strict OHP: aka Cardio
135X10
135X10
135X10
Cable Pulldowns: using a rope
120X12
120X12
120X12
DB Hammer Curls: Same time
35'sX12
35'sX12
35'sX12
NOTES:
Good session today. I feel like everything is on point. I'm focusing on recovery for the next day as I have 475XAMRAP on Deadlift on Tuesday morning (4AM).CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
-
04-05-2015, 03:27 PM #3135
-
04-05-2015, 04:02 PM #3136
-
-
04-06-2015, 04:22 AM #3137
Happy Easter bro, I got some pork tenderloin for lunch no homo.
The DL is not so bad man after a few sessions, when I was running RTS (Reactive Training) I actually DL 3x a week too but most of my stuff was beltless too.
I tweak my back some doing all that beltless work back in the winter so I still do them but on a "feel" basis now like if I'm doing something that I can still consider lightweight.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
-
04-06-2015, 07:54 AM #3138
-
04-07-2015, 05:43 AM #3139
DUP: Week 6, Day 3 - Heavy DL day
Mobility Work: 20 mins.
Deadlifts:
135X3
225X3
315X3
405X1 - with belt
455X1 - with belt
475X6 - AMRAP set, with belt
Speed Bench:
135X3
205X5
205X5
205X5
Squats:
135X2
225X2
315X2
395X2 - with belt
395X2
NOTES:
Got up at 3:45AM, actually was thinking of not going but then I was, I can't pass up heavy DL's whether I'm ready or not at the meet.
So I drag my butt off the bed, took my preworkout and ate about 3 donuts then headed to the gym.
Finally things started jiving at 5AM, posted bout 3 pics on Instagram lol
Recovery day tomorrow, Week 7 starts on Thursday, will be incorporating knee wraps on my heavy squat day so I can get used to using them.
Planning on competing with Raw Classic (with knee wraps instead of sleeves) on my next meet in July.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
-
04-07-2015, 05:44 AM #3140
-
-
04-07-2015, 09:48 PM #3141
-
04-09-2015, 05:58 AM #3142
DUP: Week 7, Day 1
...And 2 days later, we start a new week cycle again
Mobility Work: 20 mins.
Squats:
135X3
225X3
315X3
395X3 - working sets begin, with belt
395X3
395X3
Competition Pause Bench:
135X5
185X5
225X5
250X5
250X5
250X5
Deadlifts: Conventional Stance
225X3
315X3
355X9 - running late so I just crossfitted this thing lol
NOTES:
Feeling bout 75% this morning, have'nt completely recovered from my training 2 days ago. But I was like, skipping the gym. Ain't nobody got time fo dat. Got in the gym bout 5AM.
Will play by ear on Saturday's training but more likely I will go anyway.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
-
04-09-2015, 05:59 AM #3143
-
04-09-2015, 06:36 AM #3144
- Join Date: Aug 2009
- Location: Massachusetts, United States
- Posts: 11,942
- Rep Power: 134085
Haven't popped in here in quite some time...
You've been absolutely killing it lately, bro! Stalking and mirin' your work on IG lol★★★ Misc Super Smash Bros Champ ★★★
★★★ I was part of the Ultra 2013 Thread Crew ★★★
★★★ I was part of the Ultra 2014 Thread Crew ★★★
★★★ Disregard Everything, Acquire Aesthetics Crew ★★★
Check out the 6-man log!
http://forum.bodybuilding.com/showthread.php?t=161413673
-
-
04-09-2015, 10:51 AM #3145
-
04-10-2015, 07:48 AM #3146
-
04-10-2015, 10:45 AM #3147
-
04-14-2015, 04:16 AM #3148
DUP: Week 7, Day 3 - switched with Day 2 on 4/12/15
Switched Day 3 from Day 2 so I can heavy DL...
Mobility Work: 20 mins.
Deadlifts:
135X3
225X3
315X3
405X3
455X1 - with belt
495X2
495X2
495X2
Block Pulls:
495X2
495X2
Speed Bench:
135X5
185X5
215X5
215X5
215X5
Squats:
135X3
225X3
315X1
365X1
405X1
405X1
405X1
Cable Crunches:
170X30 - full stack
NOTES:
Good thing I switched, since when I got to the gym this morning the free weight section was locked!
Overall, this training session from the other day I felt like I had a lot left in the tank when I left the gym.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
-
-
04-14-2015, 04:18 AM #3149
-
04-22-2015, 06:26 AM #3150
DUP Week 8, Day 2 - on Saturday, April 18, 2015 - 5:30AM
Late post lol...
Mobility Work: 20 mins.
Deadlifts:
135X5
225X3
315X3
405X3 - started wearing a belt
455X1
505X3 (AMRAP set)
505X1
Block Pulls: with belt on a 3 plates stack
495X2
495X2
Speed Bench:
135X3
225X3
225X3
225X3
225X3
225X3
Squats:
225X2
315X2
405X1 - with belt
430X1
430X1
430X1
NOTES:
Decent training, I'm happy with the DL session despite it was only 3 reppers on the AMRAP. Only had 5 1/2 hours of sleep the night before. I have been working tons
on the business and at my full time gig.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
Bookmarks