I follow something similar to a WSB split. Sometimes I will switch my DE Bench for either a bench assistance or RE Bench day (~60% of the time). Other than that, it's pretty much straight from the template with a few personal tweaks that I use. Here's today's workout:
ME Squat
Free Squat in Briefs (Metal Viking Briefs)
145x5
235x3
325x3
375x3
415x2
465x1
505x1 (~85% of PR) Squat was good and came up easy. Been watching a few videos to get technique pointers.
Kettlebell Double Arm Swing
30x10x3
Situps on GHR
BW+25#x10x2
Concentric GMs off Chains (Getting some blood moving)
145x5x3
(Later in Evening)
Ab Wheel
3 sets of 20
Foam Roller Work
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05-13-2007, 09:34 PM #1
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Chris' Off Season Powerlifting Log
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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05-14-2007, 01:29 AM #2
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05-15-2007, 07:45 PM #3
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
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05-15-2007, 07:58 PM #4
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05-16-2007, 02:11 AM #5
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05-17-2007, 08:03 PM #6
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Thanks. I've been neglecting heavy shoulder work for a while and I think it's holding my bench back a bit.
5/17 DE SQ/DL
Box Squat with SSB
bar+80chainsx5
155/80chx2
205/80chx2
245/80chx2
295/80chx2
335/80chx2 (a bit slow, so we dropped the weight back)
295/80chx2x5
ghr
BWx8x2
BWx6x2 (Getting better at these )
standing ab pulldowns
70x15x3
side bends
95x12/12x3
lat pulls
120x12x3
120x10http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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05-17-2007, 08:24 PM #7
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05-17-2007, 08:26 PM #8
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
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05-18-2007, 03:08 AM #9
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05-22-2007, 08:30 PM #10
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
ME Bench
Bench with Mini Bands
barxsome
bar/bandx5
135/bandx5
185/bandx5
225/bandx3
255/bandx1
JM Presses with Mini
135/bandx5x3
CSRs
45x8
90x5x3
Rear Delt Raises (Two grips)
15x12x2/2
Rope Pushdowns
30x100http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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05-22-2007, 08:40 PM #11
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05-22-2007, 09:18 PM #12
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05-23-2007, 12:27 PM #13
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05-23-2007, 12:29 PM #14
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05-23-2007, 12:32 PM #15
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05-23-2007, 12:42 PM #16
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05-23-2007, 12:52 PM #17
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05-24-2007, 08:17 PM #18
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
DE Squat
Quick night tonight because I was late due to traffic and I was kinda tired.
Warm Up
*Getting Pissed off at the idiots around me for driving too damn slow and managing to hit every stop light on the way to my training partner's house.
SSB Box Squats
245/80#chainsx2x2
(added Metal Viking Briefs)
245/80chx2
295/80chx2x2
335/80chx2x2
Situps on GHR
3 sets x 12
-------------- Later
Ab Wheel
3 sets x 12
Foam Roller work.http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-02-2007, 12:19 AM #19
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06-02-2007, 02:09 AM #20
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06-02-2007, 09:13 AM #21
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06-03-2007, 09:57 PM #22
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Thanks man, I just need to get my technique where it needs to be and that 335 should go up easy.
ME Sq/dl
warmup
suspended good morning (conv stance)
135x5
185x5
225x5
245x3
275x1
295x1
315x1
335x1
365x1
405x0 (Didn't get it off the chains )
ghr situps
BWx12
BWx12
standing reverse hyper rows (bench grip)
360x12x4http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-05-2007, 08:30 PM #23
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Bench Deload
Band Pull Aparts
3x12 (varying resistance)
4 Board Press with Fat Bar (Bar = 75#)
165x5
Add 4 Board
255x5x2
305x5x4
DB Rows
95x12,12
95x12,12
95x8,6
Kelso Shrugs (Seated shrugs on a low row machine)
4platesx12x3Last edited by UHCougar05; 06-06-2007 at 09:47 AM.
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-07-2007, 09:40 PM #24
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
DE SQ/DL
Box Squat with Safety Squat Bar (in Metal Viking Briefs) (http://asp.elitefts.com/qa/default.a...=14254&tid=102)
245/80chx2
295/80chx2
335/80chx2x2
385/80chx2x2
Deadlifts (Conventional Stance)
315x1
405x1x6
Reverse Hyper Rows(Bench grip with pull down bar)
360x12x3
Had a bit of trouble with the Box squats today because I think my briefs are finally breaking in and are getting seated correctly, so it's going to take more weight than I normally use to get to the box.
Deadlifts went well, as it was the first time I pulled in a month to let my elbow tendinitis heal. I was playing around with my deadlift stance trying to find the best stance for me and I think I might have found it, but I'll need to use a bit heavier weight to know for sure. Overall a good night.http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-10-2007, 08:01 PM #25
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
ME SQ/DL
Squat (Viking Briefs)
145x3
235x3
325x3
375x3
415x3
465x1
505x1
565x1 PR
GHR
2x10
GHR Situps
2x10
Reverse Hyper Rows
360x10x3
These squats were to a box, and I just barely touched on the last 4 sets. These briefs are serious, the 565 was easy and my training partner said I was good for another 40-60 pounds.Last edited by UHCougar05; 06-10-2007 at 08:07 PM.
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-10-2007, 08:14 PM #26
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06-10-2007, 08:52 PM #27
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06-10-2007, 09:33 PM #28
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06-10-2007, 09:42 PM #29
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06-10-2007, 09:45 PM #30
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