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  1. #1
    Registered User AClarke78's Avatar
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    ACLARKE78’s Powerlifting Log.

    Thought I start posting my workouts on here. Currently trading for USAPL virginia state championship.

    Stats Age: 21
    Weight: 335
    Squat: 500
    Bench 305
    Deadlift: 475
    Last edited by AClarke78; 01-20-2018 at 09:07 AM.
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  2. #2
    Registered User AClarke78's Avatar
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    Monday

    Max Effort Lower Body

    Competition Deadlift
    135x3
    225x3
    275x3
    315x3
    405x1
    455x1
    475x1
    480x1

    RDL
    3x10x225

    Hyperextension
    3x10x 60 lbs of band

    Standing Abs 5x20x160
    Last edited by AClarke78; 01-19-2018 at 11:55 AM.
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  3. #3
    Registered User AClarke78's Avatar
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    Max Effort Upper Body

    Competition Bench
    135 x3
    185x3
    225 x3
    275x3
    285x1
    295x1
    305x1

    DB Flat Bench
    3x10x70

    Incline Tate Press
    3x10x35

    Incline Chest DB Supported Rows
    3x10x35

    DB Power Cleans
    3x12x20
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  4. #4
    Registered User AClarke78's Avatar
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    Dynamic Effort Lower Body

    Speed Box Box Squats +130 lbs of bands
    12x2x250

    Dynamic Deadlifts
    6x1x235

    RDL
    4x10x225

    GHR
    3x10xBW

    Standing Abs
    5x20x160
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  5. #5
    Registered User AClarke78's Avatar
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    Dynamic Effort Upper Body

    Speed Bench + 60 Lbs of Bands
    9x3x150

    Triceps Depth
    2x20

    Rolling Triceps Extension
    4x8x45

    Band Pushdowns
    150 total reps

    Chest Supported Rows (DBS)
    4x10x35

    Lat Pulldowns
    3x8x145

    Face Pulls
    3x12x160
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  6. #6
    Registered User AClarke78's Avatar
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    AClarke78 is offline

    Not been able to use computer!

    I’ll be posting my workouts from the past week today.
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  7. #7
    Registered User AClarke78's Avatar
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    Max Effort Lower Body - Monday

    2 In Deficit Deadlift
    Worked up to heavy single @455

    Hyperextension
    4x10xBW

    Single Leg Leg Press
    3x15x145

    Standing Abs 5x25x200
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  8. #8
    Registered User AClarke78's Avatar
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    Max Effort Upper Body

    Floor Press
    Worked up to 295 for a single. 50 LB PR!

    DB Flat Press
    4x15x60 LB

    EZ Bar Skullcrusher
    4x10x70 LB

    Band Pushdowns
    3x Max Reps - 100 total reps (Minimum)

    Machine Chest Supported Rows
    3x12x165 lbs

    DB Shrugs
    3x15x50 lbs

    DB Front Raises
    3x10x20 lbs
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  9. #9
    Registered User AClarke78's Avatar
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    Max Effort Lower Body - Monday

    Sumo 2.5 IN Block Pulls
    Worked up to heavy Single @405

    RDL
    3x10x225

    Standing Abs
    5x25x200
    Last edited by AClarke78; 02-14-2018 at 10:03 PM.
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  10. #10
    Registered User AClarke78's Avatar
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    Max Effort Upper Body

    Bench Press + 120 lbs of band
    Worked up to single @250

    DB Incline
    4x15x55

    EZ Bar Skullcrusher
    4x10x70

    French Press
    3x12x60

    Barbell Rows
    3x10x155

    DB Shrugs
    2x15x50

    DB Lateral Raises
    3x10x20
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  11. #11
    Registered User AClarke78's Avatar
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    Max Effort Lower Body

    Deadlifts + 120 lbs of bands
    Worked up to single at 405

    GHD
    3x8xBW

    Unilateral Leg Press
    4x12x175 lbs

    Farmers Walk
    4x50 ydsx80 lbs

    Side Bends
    2x25x50 lbs
    Last edited by AClarke78; 02-28-2018 at 01:49 PM.
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  12. #12
    Registered User AClarke78's Avatar
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    Age: 24
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    Rep Power: 89
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    Max Effort Upper Body

    CGBP
    Worked up to single @280
    5 lb PR

    DB Flat Bench Press
    3x12x70 lbs

    EZ Bar Incline Skullcrushers
    3x12x70 lbs

    DB Flat Rolling Tricep Extensions
    4x12x40 lbs

    DB Rows
    3x12x70 lbs

    DB Shrugs
    4x15x45 lbs

    Face Pulls
    3x15x100 lbs

    DB Hammer Curls
    3x12x25 lbs
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  13. #13
    Registered User AClarke78's Avatar
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    Age: 24
    Posts: 66
    Rep Power: 89
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    Dynamic Effort Lower Body

    Speed Squats + 100 lbs of band
    12x2x250 lbs

    Speed Deadlifts + 110 lbs of bands
    10X1X235

    GHD
    3x8xbw

    Reverse hyper on GHD
    4x12xbw

    Standing abs
    3x25x210 lbs
    Last edited by AClarke78; 03-02-2018 at 04:56 PM.
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