New Beginnings: Power Lifting
- Thread starter TheMilkMan
- Start date
TheMilkMan
New member
It's a really weird condition for sure.
We have a Fat Bar at my gym... It's pretty awesome and I'm glad I train at a place with such great equipment.
TheMilkMan
New member
Thanks man. Just gotta work on staying a little leaner nowadays. Sitting on my ass for 8 hours a day isn't conducive to burning any calories.
TheMilkMan
New member
September 8th
Bench Press 275/3, 295/3, 315/1 help w/ 2
DB Floor Presses 50's/15, 70's/15, 90's/10
Rope Pushdowns 60/20, 65/15, 70/12
*With Labor Day weekend and people in town, my training schedule got all messed up. I plan on both Squatting and Deadlifting Friday, which should be very very interesting.
*Weight felt pretty heavy but considering the mental fatigue I have been feeling with work (a lot of intense learning for the new job), I was pretty happy with the weight used.
Bench Press 275/3, 295/3, 315/1 help w/ 2
DB Floor Presses 50's/15, 70's/15, 90's/10
Rope Pushdowns 60/20, 65/15, 70/12
*With Labor Day weekend and people in town, my training schedule got all messed up. I plan on both Squatting and Deadlifting Friday, which should be very very interesting.
*Weight felt pretty heavy but considering the mental fatigue I have been feeling with work (a lot of intense learning for the new job), I was pretty happy with the weight used.
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TheMilkMan
New member
September 11th
Squats 325/3, 340/3, 365/3
Kettlebell Swings 28kg/10 x 3
Leg Extensions 63/20 x 2, 72/20
*Didn't want to hit the posterior chain all that hard because I plan on getting heavy on deads on Monday...
*Gotta work on staying tighter in the hole.
Squats 325/3, 340/3, 365/3
Kettlebell Swings 28kg/10 x 3
Leg Extensions 63/20 x 2, 72/20
*Didn't want to hit the posterior chain all that hard because I plan on getting heavy on deads on Monday...
*Gotta work on staying tighter in the hole.
TheMilkMan
New member
September 13th
Shrugs 275/10 x 2, 315/10 x 2
Lat Pull Downs 200/8 x 2, 200/6 drop 130/6
Hyperextensions bw/12 x 3
Reverse Curls 80/12 x 3
*Was going to hit deadlifts hard but upon the first warm up set my left hammy got really tight so I listened to my body and made it an accessory back day instead.
*Felt good energy, so as you could imagine it was a bit disappointing.
Shrugs 275/10 x 2, 315/10 x 2
Lat Pull Downs 200/8 x 2, 200/6 drop 130/6
Hyperextensions bw/12 x 3
Reverse Curls 80/12 x 3
*Was going to hit deadlifts hard but upon the first warm up set my left hammy got really tight so I listened to my body and made it an accessory back day instead.
*Felt good energy, so as you could imagine it was a bit disappointing.
TheMilkMan
New member
September 15th
Bench Press 275/3, 315/2, 365/1 x 2 w/ reverse bands
CGBP 225/8 x 2, 225/5 drop 2b/3 drop 4b/1
DB Side Raises 30/15, 12, 10
superset w/
Pushdowns 60/15, 12, 12
* Felt good but I got to work on more triceps power...
Bench Press 275/3, 315/2, 365/1 x 2 w/ reverse bands
CGBP 225/8 x 2, 225/5 drop 2b/3 drop 4b/1
DB Side Raises 30/15, 12, 10
superset w/
Pushdowns 60/15, 12, 12
* Felt good but I got to work on more triceps power...
TheMilkMan
New member
September 18th
Squats 325/3, 345/3, 375/3
Safety Bar Squats 145/10 x 3
Standing Calf Raises 300/15 x 3
*Sat the bar as far back as possible on my traps/shoulders and could tell the difference immediately. I did not fall forward at all which was really really good.
Squats 325/3, 345/3, 375/3
Safety Bar Squats 145/10 x 3
Standing Calf Raises 300/15 x 3
*Sat the bar as far back as possible on my traps/shoulders and could tell the difference immediately. I did not fall forward at all which was really really good.
1badmofo
Shit that I say -------->
I don't train legs anymore, but when I did, I eventually started to position the bar like that and I like it also.
leanbody
man on a mission
Yup - i've been doing that too and putting my heals on a 2.5 or 5lb plate. Helps alot with balance for me and seems to release the lower back. i also started doing squats with 45lb bands on each side in the safety rack. Man - those feel great - really nails your glutes as you come up.
TheMilkMan
New member
Thanks for the responses guys. It's nice to see someone is following my log. I think the plate under the heels idea would do more harm then good simply because I would fall forward. I will try out that band idea though...
TheMilkMan
New member
September 20th
*Going to be training at a Bally's for the next couple weeks because I'm out of town for a training seminar...
Sumo Deadlift 315/3 x 2, 405/3
One Arm DB Rows 90's/20 x 2
Lat Pull Down 200/8, 175/10
Alternating DB Curls 30's/10 x 3 (hard pause at top)
*shit gym... cornered plates, no chalk, awful atmosphere, but its cheap and will get the job done for now...
*Going to be training at a Bally's for the next couple weeks because I'm out of town for a training seminar...
Sumo Deadlift 315/3 x 2, 405/3
One Arm DB Rows 90's/20 x 2
Lat Pull Down 200/8, 175/10
Alternating DB Curls 30's/10 x 3 (hard pause at top)
*shit gym... cornered plates, no chalk, awful atmosphere, but its cheap and will get the job done for now...
TheMilkMan
New member
All part of the program... My back is finally feeling good and my training has started to make a lot more sense around assistance work... I will remain natural til at least 2011, then I may try to lean out to about 10-12% with a moderate stack, all the time trying to continue to get stronger.
barnzy7
rome wasnt built in a day
I know you have a lot on your plate but if you can find the time keep this going, I always learn a ton from your logs
TheMilkMan
New member
Of course... Gotta hold myself accountable and if it helps anyone, all the better... Barnzy, no worries and please feel free to shoot me a PM if you have some specific questions, etc...
TheMilkMan
New member
September 23rd
CGBP 225/5, 245/5, 265/5
other various triceps work
*This training trip has not been conducive to my lifting... Not eating right and I haven't been sleeping as much as I'd like...
CGBP 225/5, 245/5, 265/5
other various triceps work
*This training trip has not been conducive to my lifting... Not eating right and I haven't been sleeping as much as I'd like...
leanbody
man on a mission
YUP x 2! you do a great job with these logs and share a lot of great info. Plus we can all learn from your mistakes...J/K big guy - you do it all right! The way I would (have) at 22. Research first then implementation! Major Props to u.
That is so true about work travel/eating. Very tough. I just had a dinner meeting with a client and the "food" was pizza, garlic bread and deep fried poppers! i was thinking "do I have to eat this crap to bond with the client?" If it was an interview I prolly would have eaten some, but I already have the job so i made up some BS about going out to dinner w/ my wife afterwards - LOL Anyways - it's great that you do as much as u do. If u do travel much - check out www.bodylastics dot com. i got some and really like it. and they are great in the gym with weights - especially the bench and incline bench press & squats.
Keep it goin, milkman!
TheMilkMan
New member
Thanks for the reply lean... Fortunately, I don't travel all that much. Also, I'm approaching 24 Haha. I'm an old man nowadays.
TheMilkMan
New member
Had an amazing weekend. Looking forward to get back home in a few days and get into a routine again as well. I'm working through a diet plan in my spare time because I need to lean out a bit. I've added more bodyfat then I want and my cardiovascular endurance is awful!!
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