Please Scroll Down to See Forums Below SgtSlaughter
New member
Awesome lifting, i'll be following along 
|3ossman's new training log, my quest for Powerlifting Domination
- Thread starter |3ossman
- Start date
skullcrushin22
New member
I like your workout. Do you do the same thing everyweek and just incorporate other things in such as squats instead of front squats?How many days a week do you lift..5? I wouldnt mind starting up something like this.
100mg prop ed
i change up my workout weekly according to what i feel i need work on, mostly just the compound exercises. the assistance work is just that, assistance work and can pretty much stay the same as far as im concerned, doesnt matter much. I am up in the air about how many days right now, usually run 4 days M,T,Th,F. My training partners are all deadlifting on wednesdays now, so im trying to make it in with them. I dont think its going to work out for me though, ill see how recovered i feel after the weekend.
i change up my workout weekly according to what i feel i need work on, mostly just the compound exercises. the assistance work is just that, assistance work and can pretty much stay the same as far as im concerned, doesnt matter much. I am up in the air about how many days right now, usually run 4 days M,T,Th,F. My training partners are all deadlifting on wednesdays now, so im trying to make it in with them. I dont think its going to work out for me though, ill see how recovered i feel after the weekend.
Saturday 11/18/06
Light Lower Body
Squats - ATF raw
barx10
135x10
135x5
225x5
225x5
275x5
315x5
315x5
315x5
some abs
and thats all i had time for, missed my workout yesterday so i had to squeeze this in today after work. forgot the gym closed early on weekends. damnit. guess ill have to hit it extra hard monday.
i decided on a split and im going to do
monday-Dynamic Lower/Max Effort Upper
wednesday-Max Effort Deadlift
thursday-Dynamic Upper
friday-Max Effort Lower
i will rotate wednesday/friday max attempts each week between the squat and deadlift. for example..
week 1
wednesday deadlift max out heavy single
friday squat max 3-5 rep
week 2
wednesday deadlift max 3-5rep
friday squat max out heavy single
and so on...
Light Lower Body
Squats - ATF raw
barx10
135x10
135x5
225x5
225x5
275x5
315x5
315x5
315x5
some abs
and thats all i had time for, missed my workout yesterday so i had to squeeze this in today after work. forgot the gym closed early on weekends. damnit. guess ill have to hit it extra hard monday.
i decided on a split and im going to do
monday-Dynamic Lower/Max Effort Upper
wednesday-Max Effort Deadlift
thursday-Dynamic Upper
friday-Max Effort Lower
i will rotate wednesday/friday max attempts each week between the squat and deadlift. for example..
week 1
wednesday deadlift max out heavy single
friday squat max 3-5 rep
week 2
wednesday deadlift max 3-5rep
friday squat max out heavy single
and so on...
ChinkNasty
New member
u think u could get a vid of you squatting ATF? interested to see how a powerlifter performs his ATF squats...
thanks,
CN
thanks,
CN
Monday 11/20/06
Max Effort Upper/ Light Squats
Close Grip Bench
barx10
135x10
135x10
225x6
225x5
275x5
315x3
345x1
365x1
385x0 going for a pr here, the weight flew off my chest, thought i had it no problem, i couldnt make the transition to lockout though
385x0 no chance, i fought like a bastard on the last one
Bench with shirt (single ply)
405x3 3" board
430x3 2" board
455x1 to chest
Pushdowns
stackx10
stack+25x10
stack+50x10
stack+50x10
Standing Military
95x10
135x5
175x5
195x5
Shrugs
225x10
315x10
315x10
Bent over rows
135x10
225x5
225x5
225x5
Squats raw/ATF
135x10
225x8
225x8
315x5
315x5
315x5
Max Effort Upper/ Light Squats
Close Grip Bench
barx10
135x10
135x10
225x6
225x5
275x5
315x3
345x1
365x1
385x0 going for a pr here, the weight flew off my chest, thought i had it no problem, i couldnt make the transition to lockout though
385x0 no chance, i fought like a bastard on the last one
Bench with shirt (single ply)
405x3 3" board
430x3 2" board
455x1 to chest
Pushdowns
stackx10
stack+25x10
stack+50x10
stack+50x10
Standing Military
95x10
135x5
175x5
195x5
Shrugs
225x10
315x10
315x10
Bent over rows
135x10
225x5
225x5
225x5
Squats raw/ATF
135x10
225x8
225x8
315x5
315x5
315x5
ChinkNasty
New member
good lift man, solid volume and sick close grippin
forgot to bring the camera monday night, i was going to tape my squats for you. ill get em next week.
as far as my military presses, i was pretty smoked after all the benching. id like to try seated presses some time, my gym doesnt have one though. my best was like 2 years ago when i weighed in at 180-185, i got 225 for a double.
as far as my military presses, i was pretty smoked after all the benching. id like to try seated presses some time, my gym doesnt have one though. my best was like 2 years ago when i weighed in at 180-185, i got 225 for a double.
