My goal for the meet in March is to hit a 275 bench. Bench Press has always been a weakness of mine but I have been complacent long enough and it is time to "get a little more serious." After weeks of research I put together a bench program that will hopefully get things moving. Here is a sneak peak of what I've come up with.
DB Bench
50 x 15
60 x 8
70 x 8
75 x 6
65 x 8
Kroc Rows
50 x 20
60 x 20
65 x 20
60 x 20
Dick Press (flat bench tricep extensions) I want to try and really hit all parts of the triceps to help with my lock out.
35 x 15
25 x 20
30 x 15
20 x 15
Total Weight Lifted = 9,235 lbs
Next week I will have a heavy barbell bench day, followed by a DE bench day the following week. The Program I wrote up cycles these three weeks for a 12 week cycle. I am hoping the extra accessory work will help keep me injury free as well as build a little size in the process.
Wednesday, November 14, 2012
Monday, November 12, 2012
Squat Day
Lately I have been having Sciatic issues, after a couple months of "taking it easy," today was a true test to how my body will handle squats, and I was pleasantly surprised!
Squat No Belt
135 x 10
225 x 5
315 x 5
225 x 3
Squat With Belt
365 x 2,2,2,2,2,2
Total Weight Lifted = 9,105 lbs
Squat No Belt
135 x 10
225 x 5
315 x 5
225 x 3
Squat With Belt
365 x 2,2,2,2,2,2
Total Weight Lifted = 9,105 lbs
Saturday, November 10, 2012
Thursday, November 8, 2012
Deadlift From 4" Deficit
135 x 10
225 x 10
315 5x5
Total weight lifted = 11,475 lbs
I work out in a commercial gym and the facility isn't really on the up and up when it comes to purchasing powerlifting equipment so I have had to find ways to adapt to what is available. I found that the step aerobics platforms work great for pulling from a deficit. I will hopefully get some video up soon to show you what it looks like.
135 x 10
225 x 10
315 5x5
Total weight lifted = 11,475 lbs
I work out in a commercial gym and the facility isn't really on the up and up when it comes to purchasing powerlifting equipment so I have had to find ways to adapt to what is available. I found that the step aerobics platforms work great for pulling from a deficit. I will hopefully get some video up soon to show you what it looks like.
The Long Road to Success
Well it has been a very long time since my last post, however i wanted to utilize this blog as a tracking and support tool as i prepare for a meet in March. My goals are 525 Deadlift, 450 Squat, and 275 Bench these would all be meet PRs which i believe with the right mind set, consistency, and hard work can be attained. As i like to say "its time to get serious."
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