Monday's Training

Squat

135x6
225x5
315x2
325x2
3355x1
365x1
385x1
405x1 MISS

Bench Press

135x6 CG
135x3
185x5 CG
215x3
185x2 RG
135x6 RG
155x5 RG
185x3

Deadlift

135x5
225x4
315x2
405x1
325 5x2
325x10

Fridays Work Out

Squat

135x5
225x4
315 6x2

Bench Press

135x8 Close Grip
165x8 Close Grip
225x1 Pause Press
235x1 Pause Press
260x1 Miss
185x5 Board Press
165x8 Board Press

Deadlift

135x4 TS
225x3 TS
315x3 Sumo
405x2 Sumo
405x2 TS
405x2 Sumo

So far the program seems to be working really well, but next week will be the true test.

Wednesdays Training

Today was one of the fastest workouts of my life, but I got a ton accomplished.

Squat

135x5
225x5
275x2
285 4x4

Bench Press

135x6
185x3
205 3x4
205x3
205x1

Overhead Press

65x5
85x5
95x5
105x5

Monday's Training

Bench Press

135x5
185x3
215x2
225 6x2

Squat

135x3
225x5
315 5x2

Deadlift

225x3
315 6x2

Start to a new Program. Going back to what works for me and works well.

I felt great today!

Monday's Training

Today was the start to a new training program. Here is what today looked like.

Squat

135x5
225x5
275x3
315x3
315x3
315x4

Deadlift

135x5 TS
225x5 TS
315x1
315x2
315x1 TS
315x1

Bench Press

135x10 Close Grip Quick
185x8 Close Grip Quick
195x3 Pause Press
195x3 Pause Press
195x3 Pause Press
205x3 Pause Press

Short Term Goals

Deadlift
475

Bench Press
260

Squat
405

Long Term Goals

Deadlift
505

Bench Press
275

Squat
415

Wicked Wednesday

Today was an awesome day in the gym. There were some big numbers and a few big PR's. Here is how it went.

Full Squat off the box
135x5
225x3
315x3
325x2
335x2
345x2
365x1

Bench Press
95x5 Reverse Grip
135x5 Reverse Grip
155x3 Reverse Grip
185x8
225x3 PR

Heavy Rack Pulls
135x3
225x3
315x3
405x2
495x1
500x1 PR

505x1 PR




515x1 PR



Alex AKA "Mittens" Bench Press 225 PR

Setting Goals

I have been working really hard these past few weeks setting both short term and long term goals. In the past 3 1/2 weeks I have added 30 lbs to my deadlift as well as improved by leaps and bounds on my squat and bench press. I believe it is important to set the bar high with well thought out and attainable goals. The most important part of this that I have found however is, setting attainable goals. The more short term successes we can have in the weight room the more confidence we will attain, as well as the closer we get to our long term goals. I am sure you have heard the phrase many times over again, "people don't plan to fail, they fail to plan." This doesn't mean that failures won't happen in all walks of life, but there are a lot of things that can be prevented by some simple planning. I've found the best thing that works for me is setting up a list of long term goals whether it is PR goals or max effort repetitions at a specific weight. Take that list and compile a three week training plan with at least two small goals implemented into each week and track your progress. These short term goals should be attainable as well as equipped yourself with what it takes to achieve those set long term goals.

You may think to yourself this is super simple and you may not be accustomed to tracking your progress, but i have found that keeping it simple and tracking your progress are some of the easiest ways to see big gains in the weight room.

Stop being average and believe in your self to be great! Keep it simple and Get Serious about it!

Fridays Training (PR Mayhem)

It was a huge PR day in the weight room. Brandon who has only been lifting for a few months hit a Bench Press of 210, Squat of 315, and a Deadlift of 435! Everyone has been moving up unusually fast and making huge gains. Here is how my lifts went.

Squat

135x5
225x5
315x3
335x2
345x2
365x2
385x1 a little shallow, but it has been a long time since i have hit this, and working on my depth has helped so much! I feel much stronger.
315x5

DEADLIFT!

I have been warming up lately with Traditional stance and focusing on pulling quickly but with tight form.

135X5 TS
225X3 TS
315X3 TS
405x1 Sumo it was slow.

445x1 PR!



455x1 PR!

Time to set new goals because I blew that out of the water! I really appreciate any and all of you who comment and support me through this! 500 is my new long term goal, and 475 is my short term.

Bench Press

135x8
185x5
205x4
215x3
225x1 board press
235x1 board press

Monday Training

it was an uphill battle the whole way today. Nothing seemed to go my way, but one thing that i have learned over time is that training is training and we have our ups and downs. if powerlifting was easy i wouldn't be doing it, because it wouldn't be any fun. the bad days also make the good days feel really good. Here is how it went.

Squat

225x5
315x3
325x2
335x2
325x2
345x2
315x2
315x2

Bench Press

135x10
185x6
205x3
215x2
220x2
225x2
235x1 its been awhile since I've hit this
245x1
250x1 Miss
205x3
185x5

Overhead Press

90x6
90x5

Tomorrow's a new day!