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Post by bighawgfsu on Nov 30, 2013 4:37:38 GMT -5
I will be starting my log for powerlifting. I have been lifting seriously for over 25 years...recently started powerlifting. I am 39 years old, 5'06 and 230 pounds.
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Post by bighawgfsu on Nov 30, 2013 4:40:41 GMT -5
11-29-2013
Only had time for a quick workout while working.....
Flat Bench- warmup, bar/20, 135 for 10, 225 for 10 paused, 315 paused for 10X1 Heavy bent over row, working sets-315X10X5, 405X5X2
quick 30 minute workout....bench was super setted with rows
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Post by bighawgfsu on Dec 4, 2013 21:21:52 GMT -5
12-03-2013
I have not been to the gym in a week due to the holidays and the flu....
Flat Hammer Press/Free weights
Warmup... Working Sets- 450X3X5....470X5X2.... Heavy Flyes on machine 8 Sets of 240
Easy day today due to still being sick. Will try to start back heavy workout and 10 chest workouts a week tommorow or Friday.
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Post by bighawgfsu on Dec 5, 2013 17:11:18 GMT -5
12-05-2013 flat barbell chest press working sets- 320x10x1. biceps supersetted with triceps- curls heavy sets of 5, closegrip heavy 290x5x3, seated shoulder press- 360x10x5. ab work and done.
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Post by bighawgfsu on Dec 9, 2013 19:42:43 GMT -5
12-09-2013 Monday
Morning workout-
Flat bench press-2 second pause with no lift off
Working Sets- 320X1, 330X1, 340X1, 350X5X1
Flat press/free weight/hammer- 450X5X3....feet in the air...works on exploding out of the hole....has really started to increase my regular competition bench.
Deadlift- Warmup, Working sets- 20 sets of 1 with 405.
Afternoon session-
Supersetting biceps and triceps, ab work done.
Will be starting to prepare for powerlifting competition/raw in April.
All Praise goes to God! I FEEL LIKE COMPLAINING...I LOOK TO THE LEFT AND THEN THE RIGHT...UNTIL I SEE THE MAN WITH NO LEGS AND BLIND....THANK GOD FOR MY HEALTH!
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Post by bighawgfsu on Dec 10, 2013 18:59:08 GMT -5
12-10-2013 Tuesday Leg Day-Squats for all!!!!
Heavy Free Weight squats/apparatus- Warmup 180X5 360X5 540X5 720X3 900X3
1020X8X1 Weight is so heavy it bursts the blood vessels in the traps and upper shoulder areas.
Lying leg curls- 180X5X8 Lower back work with 45 lb plate Core Work
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Post by bighawgfsu on Dec 13, 2013 14:42:34 GMT -5
12-12-2013
Morning session-
Flat barbell chest-
Warmup Working sets- 20 sets of 320X 1 rep each set- 1 minute rest between each rep...all reps paused for 2-3 seconds paused.
Seated flye machine- 5 sets of 10 with 200 lbs
Seated shoulder press with free weight plates- 360 lbs 5 sets of 5
Core
Completed...time constraints due to work related issues. I will be starting my pre-competition workouts the first week of January for a raw competition in April. I have created my own workout plan over the past 25 years. I have found this workout works for me. I am constantly tweaking and adjusting my workouts as I see fit over the years. I just enjoy banging ....plain and simple.
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Post by osu122975 on Dec 13, 2013 19:47:09 GMT -5
Who are you? Those are some crazy numbers.
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Post by bighawgfsu on Dec 14, 2013 17:48:30 GMT -5
Who are you? Those are some crazy numbers. Lol @osu.....That's a crazy question I have not seen before....I am the one always trying to find lifters from South Georgia....not finding any...I have been in lawenforcement for the past 18 years and have been lifting since 1988....I have not attended any raw competitions yet...I signed up for two contests in the middle of this year...100%raw...but both were cancelled due to lack of participation...I am looking forward to the contest coming to Savannah, Ga in April of 2014. This will probably be my first. I love weightlifting, powerlifting, and banging in general. It has always been my pastime...when other buddies of mine went out drinking on weekends when I was a teenager...I was at home in my room doing thousands of pushups, curls and overhead presses....and eating as many cans of tuna and gallons of milk as i could stomach.
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Post by osu122975 on Dec 14, 2013 22:14:07 GMT -5
Well, I look forward to seeing how your first competition goes for you. Seems these days there are a lot of first timers coming on the scene and blowing people away.
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Post by bighawgfsu on Dec 15, 2013 9:48:56 GMT -5
Well, I look forward to seeing how your first competition goes for you. Seems these days there are a lot of first timers coming on the scene and blowing people away. Thanks my brother....always happy to associate with those who believe in ALL NATURAL training and RAW....you going to any meets soon?
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Post by osu122975 on Dec 15, 2013 13:37:20 GMT -5
Well, I look forward to seeing how your first competition goes for you. Seems these days there are a lot of first timers coming on the scene and blowing people away. Thanks my brother....always happy to associate with those who believe in ALL NATURAL training and RAW....you going to any meets soon? Just finished one. Next one planning on April 5th.
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Post by bighawgfsu on Dec 18, 2013 8:16:32 GMT -5
12-16-2013
Flat Barbell Chest- Warmup 225X5 315X1 350X15X1
Free weights/plate flat chest/hammer-feet in air position
360X4x5 450x5x3 540x5x1 These have really helped my bench press. I started doing these about 2 months or so ago seriously. It has increased my DEAD power out of the hole.
Biceps- Dumbells-hammer one arm-
50X1X5 70X1X5 100X3X5 120X3X5
Standing straight bar curls
working sets- 155x5x3 Have not done these in a while...felt it...good though
abs/core done
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Post by bighawgfsu on Dec 18, 2013 8:23:16 GMT -5
12-17-2013
(Am workout)
Flat barbell bench
315X2X1 325X1X1 350X5X1
Most 2 sec pause. Some at end of working set were touch and go.
Flat hammer strength/free weights
working sets- 360X5X5 feet in air
Flye machine
5 sets of 200 lbs.
(Afternoon session)
Deadlift
warmup 315X3X3 365X5X2
Bentover rows
315X3X5 225X15X5
Preacher curls-
110X10X6
Abs/core-30 min worth
done
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Post by bighawgfsu on Dec 18, 2013 8:27:03 GMT -5
Sorry...forgot heavy squats....free weight squat mechanism- 10 sets of 1020 lbs- 2 reps each...brutal
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Post by bighawgfsu on Dec 18, 2013 17:50:03 GMT -5
12-18-2013 Wednesday
Flat barbell chest
warmup 315X10X1
Felt banged up today.
Heavy triceps machine
200X5X10
core
done easy day...sort of rest day...sort of...lol
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Post by bighawgfsu on Dec 23, 2013 13:31:24 GMT -5
12-22-2013 (Monday)
Have not posted my workouts for the past few days...will begin by starting again today
AM workout-
Flat barbell/chest press
warmup 315X2X2 225X10X8 feet in air (feeling banged up today after taking sat and sun off...not good)
Triceps pressdown/seated machine
200X10X10
core
done for am workout...will try to get more volume in pm workout
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Post by bighawgfsu on Dec 27, 2013 18:03:57 GMT -5
12-27-2013
Flat barbell chest warmup 325X8X1
Hammer curls 60x1X5 80X1X5 100X5X5
Chest flyes/machine 200X5X8
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Post by bighawgfsu on Dec 28, 2013 16:07:46 GMT -5
12-28-2013 Saturday
FLAT BARBELL PRESS
300X5X3 1.5 minutes rest between sets
Heavy shoulder press machine
250X5X8-10
1 arm dumbell shoulder press
60x1X5 80X1X5 100X1X5
Easy day...did not push it....did not eat supper last night and am only getting 2-3 meals per day...NOT GOOD...
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Post by bighawgfsu on Dec 29, 2013 17:16:13 GMT -5
12-29-2013 Sunday
Didn't feel good today until I got in the gym and warmed up. Then felt pretty smooth.
Deadlifts
Warmups working sets- 405X5X1
Bent over rows
315 lbs- 5 sets of 5 reps 225 lbs- 20 sets of 6 reps
Barbell curls
working sets 135 lbs.- 20 sets of 3 strict reps
Core
Finished...not too shabby for a day I felt like taking off before entering gym.
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Post by bighawgfsu on Jan 1, 2014 10:24:16 GMT -5
12-30-2013 Monday
Heavy Squats/Free weight apparatus
1120 lbs.X 7 sets of 1
This was done after increasing from 180,360, 600, 800, 990 for warmups...did all those 5 reps.
Had to leave workout in the middle...6 year old son busted chin in play room area at gym...had 5 stitches.
12-31-2013 Tuesday
Bentover rows
225lbsX8X5 315X2X6
core abs
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Post by bighawgfsu on Jan 6, 2014 15:46:16 GMT -5
01-02-2014
Flat bench warmup 340X8X1
Flat chest/free weight apparatus
90X5X1 180X5X1 270X5X1 505X3X5
Feet in air...works on deep in hole...underneath chest level.
Straight bar curls
135X10X3
abs/core
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Post by bighawgfsu on Jan 6, 2014 15:48:01 GMT -5
01-03-2014
heavy free weight/ squat apparatus
warmup
400X5X1 500X5X1 600X5X1
1060lbs X10 sets of 1 rep
core/abs
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Post by bighawgfsu on Jan 6, 2014 15:49:58 GMT -5
01-06-2014
Flat chest/barbell
feet in air
warmup
225X 8 sets of 10...1 minute rest between sets
heavy seated shoulder press
250lbs 5 sets of 8
added weight plates
280X6 sets of 8
still not enough weights
tricep work- heavy machine.
done for am workout...hopefully get pm workout in.
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Post by bighawgfsu on Jan 7, 2014 13:58:20 GMT -5
01-07-2014 AM session
Standing barbell curl
Warmup
Working sets- 135 lbs. X10 sets of 3 reps...strict form
core Too cold to hit any more...as i am sure it is everywhere in the US today.
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