My first powerlifting meet is March 10th - JP Fitness Forums

karkid · 12-15-2006, 01:54 PM

So this will be my journal from the second day I trained with powerlifters, in a powerlifting style, until that meet. I didn't write down the first day.

The only goals I have are to make sure I stay under 220 and maybe get under 198.

These are my current lifts, before I had my form corrected by the powerlifters I've been lifting with.
squat 365
bench 275
deadlift 415

Monday 12/11/06

Dips for reps

BP BB Flat
2xreps 45
1x5 135
1x5 185
1x5 205

BP BB Incline
1xreps 45
1x5 95
1x5 135
1x5 155
1x5 175

Sitting Military Press BB
1xreps 45
1x8 65
1x5 85
1x5 105

Dips
1x5 bw
1x4 +20

10 minutes on bike - 3x30 second springs
10 minutes on treadmill - 5 min run @ 7mph & 5 min @ 3.5 mph

Tuesday 12/12/06
8 hrs sleep

Squat box pause at bottom, not resting on box
1xreps bw
1xreps 45
1x5 135
1x5 175
1x5 195
1x5 195

pulldowns wide nuetral grip
3x10 130

hammer curls db
3x12 30's

sled drags 3x100 paces

Friday 12/15/06
8 hrs sleep

BP WG
1x10 45
1x12 95
1x12 135
2x12 175

BP CG
2x12 175 (a bit hard)

Incline BB
2x12 95

Pushdowns
3x10 50

45 second plank

off to work i go, can't wait for the morning, max effort legs.

karkid · 12-16-2006, 11:17 AM

12/16/06 8 hrs sleep
Heavy Legs

Squat
1x10 bw
1x10 45
1x5 95
1x5 135
1x5 165
1x5 195
1x5 225
1x5 245

DL sumo
1xreps 45
1x5 135
1x5 165
1x5 195
1x5 225
1x5 255
1x5 285
1x5 305
1x5 325
1x5 345

Decline board sit ups 3x10 with 25lbs

Bent over rows, chest supported 3x8 with 45lbs

Hill sprints for gpp

Alcoholiday · 12-16-2006, 08:44 PM

how are you setting up your training? is it something the rest of the plers are doing, or are you making it up yourself?

karkid · 12-17-2006, 12:16 AM

another pler is telling me what to do. i have no experience training in this style, and he benches over 500 and squats over 600 naturally, so i'll take his advice for a while.

Alcoholiday · 12-17-2006, 12:48 AM

ah, i see. cool

karkid · 12-18-2006, 09:39 PM

Monday December 18

BP BB Flat
2xreps 45
1x5 135
1x5 185
1x5 205
1x5 215

BP BB Incline
1xreps 45
1x5 95
1x5 135
1x5 155
1x5 175
1x5 185

Sitting Military Press BB
1xreps 45
1x5 65
1x5 85
1x5 105
1x5 115

karkid · 01-11-2007, 11:21 AM

I'm so bad about keeping up with this thing.

Monday I worked up to a 225x5 bp. Then did Incline Press and BB MP.
Tuesday I worked up to 225x5 squat off milk crate and 275x5 sumo deads. Also did bent over db rows and hammer curls.