My venture into Powerlifting....

[The Shadow]

Speed Bench
8x160x8 - total time per set less than 3 seconds

3 Board Close Grip Press

Worked up to a moderately hard 230 for 4

Face pulls
3x100x11

Rolling Extensions
3x30x11

Seated rows
3x 160 for 10.

Observations - tris are terribly weak.....

 

[Mike P.T.]

Good luck on the transition from BB to PL. Why the change though?

btw - elaborate on the face pulls exercise please

 

[The Shadow]

I need a change - I have pretty good strength levels and wanna see just what I can do.

Facepulls - for me....rope attachment on a lat pull down machine - lean back to 45 degrees and pull to face or uper sternum...for b'ing it would be a midrange for midback

 

[The Shadow]

Day 2 - DL ME


Deadlifts 1rm = 300 - yes...300...my left hip wants to turn as I pull from the ground - no doubt from the L2, L-3 back injuries for a while back...can also tell low abs are weak.

So - pulls with feet elevated to work the start of the DL??

Arched back GM - 185 for 3
Pull thrus on calve stack - 3x8x10
standing cable crunches - 3x140x12
Back extension maxhine 3x120x12

some reverse hypers on a swiss ball- no weight - good blood flow

 

[The Shadow]

Bench ME

4 Board bench worked up to 380 for 2

JM PRess - NOT - after a good warm up - the first rep w/230 made my wriddt feel like someone was stabbing it with a knife right below the thum....switched to 3 board close grip got 230 for 3rm which is what I got on a 4 board on Mon.

Incline bench rows with shrug - 2x60x12
Seated cleans 3x25x10

lower back work to get blood in, light leg curls for hams,,,

 

[The Shadow]

Speed squats 12 sets of 2 with 140....power stance is hard to adjust to...NO powe so far really felt it in the hams though....13 inch depth

speed deads with platform - 190 for sungles - really popped the bar - I LOVE these.....


Hannibal can I switch to this as my ME lift for deads and to regular deads on De day - seems like it would be ok


pullthrus
standing ctunches
rev hypers on swiss ball


ok - thoughts:

My lower back feels tight but STRONG - lower abs as well....feel tight all over actually - next week should be great

 

[The Shadow]

allright:

Speed bench

8x160x3

Speed on last set - 2.45 seconds


CG 3 board

1x280x4(+50 pounds)
face pulls 3x125x10(+25)
rolling Extensions3x35x10(+5)
Shrugs on floating arm machine press with 2 second hold at contraction 3x320x12



Great w/o today...wrist feels much beter.....

 

[Johnny Vegas]

On your wide stance squats are you using your belly to push? This may be a trivial question, but I've found it to be the hardest thing for me to remember, but reaps the best results. Just a thought.

 

[The Shadow]

yep - pushing out helps stabilize the lower back - my biggerst problem is changing
stances grips and form

 

[The Shadow]

Deadlifts of an aerobic strp....feet just fit under bar 1RM = 275


Arched back GM - 250 for 3 (+20)...not getting much from this I dunno...from top of movement bar is moving 5-6 inches maybe

Deadlfit lock outs - top 6inches - 620 for 1

pullthrus
crunches
swiss ball hypers