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DaveTSI's powerlifting log
- Thread starter DaveTSI
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DaveTSI
New member
Monday 9/24 bw 205
Heavy Upper Day / Squat Day
1 Board presses
135x10
225x5
275x5
315x3
365x1
385x1
415x1
430x1
385x2
385x2
Flat DB Presses
100x10
135x7
Standing Military Presses
135x8
155x8
185x5
225x3
JM Presses
95x10
135x10
155x8
Pushdowns
150x10
150x10
Havent squatted a single lb. of weight in probably 8 months due to some nasty patella tendonitis, its finally feeling managable now. I got through this whole squat workout without any pain and im thrilled.
135x10
225x8
315x5
405x5 <knee wraps just incase
495x2 <knee wraps just incase
now i wasnt expecting anything so im feeling pretty good about doubling 5 wheels my first time back in what feels like years. I took it easy and im going to squat again light on friday, hopefully the knees are gtg.
Online!
Heavy Upper Day / Squat Day
1 Board presses
135x10
225x5
275x5
315x3
365x1
385x1
415x1
430x1
385x2
385x2
Flat DB Presses
100x10
135x7
Standing Military Presses
135x8
155x8
185x5
225x3
JM Presses
95x10
135x10
155x8
Pushdowns
150x10
150x10
Havent squatted a single lb. of weight in probably 8 months due to some nasty patella tendonitis, its finally feeling managable now. I got through this whole squat workout without any pain and im thrilled.
135x10
225x8
315x5
405x5 <knee wraps just incase
495x2 <knee wraps just incase
now i wasnt expecting anything so im feeling pretty good about doubling 5 wheels my first time back in what feels like years. I took it easy and im going to squat again light on friday, hopefully the knees are gtg.
Online!
DaveTSI
New member
Wednesday 9/26 bw 205
Back/Lower Body Day
Sumo Deads using 35lb plates (roughly 1.5" lower than 45's)
185x10
185x10
255x5
325x5
395x3
465x3
515x3
545x3
Bent BB Rows
135x10
225x5
275x3
315x3
335x3
SLDL standing on 100+45lb plates
315x5
405x5
Widegrip Pullups
bwx5
40lbsx5
30lbsx5
30lbsx5
some ab stuff
Back/Lower Body Day
Sumo Deads using 35lb plates (roughly 1.5" lower than 45's)
185x10
185x10
255x5
325x5
395x3
465x3
515x3
545x3
Bent BB Rows
135x10
225x5
275x3
315x3
335x3
SLDL standing on 100+45lb plates
315x5
405x5
Widegrip Pullups
bwx5
40lbsx5
30lbsx5
30lbsx5
some ab stuff
DaveTSI
New member
Friday 9/28 bw 207
Dynamic Upper/ Squats
deloading on my upperbody
Speed Bench
135x10
135x10
225x5
315x1
205x3x6
Incline DB's
60x12x3
pushdowns w/ minis
20x3
side laterals w/ minis
12x3
skullcrushers w/ minis
12x2
12+20lbx1
seated military
95x12
135x12
185x12
I feel better already, nothing better than a nice light recoup workout when your really feelin whooped.
14" Box Squats
135x10
225x6
315x5
405x3
495x3 knee wraps
god i love being able to squat again
Dynamic Upper/ Squats
deloading on my upperbody
Speed Bench
135x10
135x10
225x5
315x1
205x3x6
Incline DB's
60x12x3
pushdowns w/ minis
20x3
side laterals w/ minis
12x3
skullcrushers w/ minis
12x2
12+20lbx1
seated military
95x12
135x12
185x12
I feel better already, nothing better than a nice light recoup workout when your really feelin whooped.
14" Box Squats
135x10
225x6
315x5
405x3
495x3 knee wraps
god i love being able to squat again
DaveTSI
New member
Monday 10/01 bw 205
Heavy Upper Day
2 Board Presses
135x10
135x10
225x6
275x3
315x3
365x3 Video
395x3 Video
415x2 Video
315x10 to chest, just wanted to see what i could get after a full bench routine. Damnit I wanted atleast 12. Video
Db presses
80x3 < lots of elbow pain, had to stop
100x10
basically thats all i did, my elbows started flaring up real bad, particularly my left.
Heavy Upper Day
2 Board Presses
135x10
135x10
225x6
275x3
315x3
365x3 Video
395x3 Video
415x2 Video
315x10 to chest, just wanted to see what i could get after a full bench routine. Damnit I wanted atleast 12. Video
Db presses
80x3 < lots of elbow pain, had to stop
100x10
basically thats all i did, my elbows started flaring up real bad, particularly my left.
Last edited:
B
BigboyAl
Guest
nice routine set up...
DaveTSI
New member
thanks fellas
lee i prefer to just stand on the actual ground rather than a box if i can. I only want the bar slightly lower than a regular deadlift(when you go and pull at a meet after using 35's for a month, it feels like your doing rack deadlifts instead of actually pulling from the ground). Its tough to find a box that short anyhow, especially one wide enough for my sumo stance.
lee i prefer to just stand on the actual ground rather than a box if i can. I only want the bar slightly lower than a regular deadlift(when you go and pull at a meet after using 35's for a month, it feels like your doing rack deadlifts instead of actually pulling from the ground). Its tough to find a box that short anyhow, especially one wide enough for my sumo stance.
DaveTSI
New member
Wednesday 10/03
Back/Lower Body Day
Sumo Speed Deads
135x8
135x8
225x5
275x2x6sets
Pulldowns
180x10
180x10
200x10
GM's
275x5
hypers
3 sets of 10
abs
winding down for a competition on Sat 10/13, just taking it easy and going through the motions. My sumo form is feeling spot on, this is only my fourth workout pulling sumo in like a year and i have it down pat again. Feeling very strong right now.
Back/Lower Body Day
Sumo Speed Deads
135x8
135x8
225x5
275x2x6sets
Pulldowns
180x10
180x10
200x10
GM's
275x5
hypers
3 sets of 10
abs
winding down for a competition on Sat 10/13, just taking it easy and going through the motions. My sumo form is feeling spot on, this is only my fourth workout pulling sumo in like a year and i have it down pat again. Feeling very strong right now.
