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  1. #1
    Registered User golli1982's Avatar
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    Golli1982’s Powerlifting log

    Hello everyone, I was posting my training in the powerlifting section but I see very few people interacting over there. I am 38yrs old and I have been weight training since I was about 11 years old. I compete in the 220’s & 242’s weight class. These are my best lifts

    Equipped
    600 squat
    450 bench
    510 deadlift

    Raw
    425 squat
    305 bench
    480 deadlift
    Last edited by golli1982; 03-22-2020 at 03:02 PM.
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  2. #2
    Registered User golli1982's Avatar
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    Just competed in a meet a few weeks ago so nothing is very heavy at the moment

    Monday 3/23/20 Bench

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    210x6 last 2 reps paused
    215x6 last 2 reps paused
    190x8 last 2 reps paused
    95x3x3 POR grip, added Dbl light bands
    Band work was heavy!!

    Slight-Incline DB Press
    50x15
    55x10
    60x6 burnt

    Wide-Grip Seated Cable Rows
    90x12
    110x12
    130x12
    Reverse Rear Delt Pec-Dec Flyes
    50x15
    60x15
    70x15

    Rolling DB Extensions/One-Arm Machine Curls
    25x15/30x15
    30x15/45x12
    35x9/60x6

    DB Scapular Shrugs(on incline)
    35x12
    40x12
    45x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  3. #3
    Registered User golli1982's Avatar
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    Tuesday 3/24/20 Squats

    SSB Squats
    65x5, 2 sets
    155x5
    205x5
    225x3
    275x3, 4 sets

    Belt Squat Machine(just counting weight on machine)
    70x10
    140x10
    210x10

    Glute-Ham Raises
    BWx8
    BWx6
    1-Legged Leg Extensions(plate loaded)
    35x2x15

    That was it. Was gonna hit abs and calves also, but energy was sapped after this
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  4. #4
    Registered User golli1982's Avatar
    Join Date: Aug 2019
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    Wednesday 3/25/20 Auxiliary

    Straight-Arm Pulldowns
    60x12
    70x12
    80x12
    Face Pulls
    60x12
    70x12
    80x12
    Wide-Grip Pulldowns
    80x12
    90x12
    100x12

    Scapular Shrugs(on row machine)
    70x15
    80x15
    90x15
    DB Shrugs
    35x2x20
    Neck Harness
    40x2x15(front & back)

    Machine Crunches/Standing Calf Raises/ Reverse Barbell Curls
    65x2x20/70x2x20/20x2x20

    That was it. Just a light accessory day
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  5. #5
    Registered User golli1982's Avatar
    Join Date: Aug 2019
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    Thursday 3/26/20 Bench

    Close-Grip Bench Press(thumb length from smooth)
    45x12, 2 sets
    95x8
    135x5
    185x3
    195x6 last 2 reps paused
    200x6 last 2 reps paused
    175x8 last 2 reps paused

    Standing Overhead Press
    45x5
    95x3
    105x5
    115x5
    125x5
    Cut my hand at work yesterday and got stitches in my hand so I didn’t go heavier than this

    One-Arm DB Rows
    55x12
    65x12
    75x12
    Reverse Rear Delt Pec-Dec Flyes
    60x15
    70x15
    80x15

    Machine Side Raises
    35x20
    45x20
    55x20

    Got stitches put in my hand yesterday, so I didn’t go as heavy as I can on some exercises
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  6. #6
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 102
    Rep Power: 252
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    Friday 3/27/20 Deadlifts(sort of)

    Pause Squats
    45x5
    135x3
    185x1
    225x1
    275x1
    315x1
    365x1
    No belt

    45 Degree Hyper Extensions
    BWx10
    BWx10 added mini band
    BWx10 added 2 mini bands

    Seated Dual Cable Rows
    3 sets of 12
    Dual Cable Pulldowns
    3 sets of 12

    1-Legged Leg Curls
    30x15
    40x15
    50x15

    Standing Hammer Machine Shrugs
    135x10
    225x2x10

    Calves
    Abs

    Normally deadlift on this day, but having stitches in my hand won’t allow it right now
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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