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Post by aarsen on Jan 7, 2016 9:19:15 GMT -5
Name is Graham, have been competing in powerlifting off and on for almost 10 years now. Currently compete in the BCPA (BC Canada affiliate to IPF) I am a raw lifter, have never dabbled in gear. use a belt when I deadlift, and knee sleeves when I squat. also wrist wraps when I bench press
Current PRs ALL TIME
Squat - 419 lbs (in comp) @ 181
Bench Press - 405X3 (training) @ 220 Bench press - 380X1 (in comp) @ 181 Bench Press - 385X1 (training) @ 181
Deadlift - 555X1 (in comp) @ 181
GOALS
- Get that 400 lb bench press back - 450 squat - 600 deadlift - 225 Press
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Post by osu122975 on Jan 7, 2016 10:15:18 GMT -5
Lookin' forward to it.
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Post by Ryan on Jan 7, 2016 11:03:34 GMT -5
welcome to the forum.
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Post by JK-ice on Jan 7, 2016 16:56:51 GMT -5
Awesome lifting and welcome, it's about time more people joined.
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Post by aarsen on Jan 7, 2016 21:20:50 GMT -5
Thanks everyone, been looking forward to posting again on a forum
01/07/16 - 4:30 PM Level 10 (My main gym)
Squat - low bar, loose knee sleeves
0X15 45X12 88X10 132X8 176X5 220X3 264X2
280X6 280X6 280X6 280X6 280X6 280X6 280X6 280X6 @ 8-9
Cardio - rowing machine
1:00 easy :40 medium 1:00 easy :40 medium 1:00 easy :40 medium 1:00 easy :40 medium :30 easy
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Post by aarsen on Jan 9, 2016 17:22:37 GMT -5
01/09/16 - 10:30 AM Level 10
Front Squat - loose knee sleeves
0X15 45X10 88X8 132X5 176X3 220X1
230X5 230X5 230X5 230X5 230X5 230X5 230X5 230X5 @ 7-8
3 second paused Bench Press - pinky finger on ring
45X40 tng 95X15 tng 135X8 tng 185X5 tng 225X3
260X6 @ 7 260X6 @ 8 260X6 @ 9 - rest intervals were a little too short 260X6 @ 8.5 260X6 @ 8.5
Standing BB Press
45X10 88X5
140X6 @ 7 140X6 @ 7 140X6 @ 7.5
Incline Dumbbell Bench Press - slight pauses
60X8
95X6 95X6 95X6 @ 9.5
Chins
0X5
10X5 10X5 10X5 10X5 10X5 10X5 10X5 10X5 10X5 10X5
Seated dumbbell extension
65X15
115X12 115X12
BB curls
45X8
70X8 70X8 70X8
Really long workout, the front squat is feeling a lot better then the back squat, and today pretty well everything except for the dumbbell inclines felt better then last session.
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Post by aarsen on Jan 10, 2016 21:12:38 GMT -5
01/10/16 - 4:10 PM Delbrook rec center
Low bar squat - loose knee sleeves
0X15 45X12 88X10 132X8 176X5 220X3
285X4 285X4 285X4 285X4 285X4 285X4 285X4 285X4 @ 7-8
Deadlift - hook grip, socks only, no belt
132X5 220X3 308X2 355X1
397X4 @ 8 - a strong 8, possibly 7.5 388X4 @ 7.5 383X4 @ 7.5
Good workout, deadlift is the only thing right now that is actually progressing and I am only doing it 1 time a week.
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Post by aarsen on Jan 13, 2016 9:34:49 GMT -5
01/12/16 - 4:40 PM Level 10
Front Squat
0X15 45X10 88X8 132X5 176X3
225X6 225X6 225X6 225X6 225X6 225X6 225X6 225X6 @ 7-8
Close Grip Incline Bench Press - slight pauses on chest
45X20 95X10 135X5 175X3
195X5 @ 7 195X5 @ 7 195X5 @ 7 195X5 @ 7 195X5 @ 7.5
Press
150X4 @ 7.5 150X4 @ 8 150X4 @ 8.5 - no steam behind these today
Incline dumbbell bench press
60X8
90X5 90X5 90X5
Chins
0X5
20X4 20X4 20X4 20X4 20X4 20X4 20X4 20X4 20X4 20X4
DBX
60X15
105X12 105X12 105X12 @ medium
BBC
45X8
75X8 75X8 75X8 @ hard
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Post by aarsen on Jan 14, 2016 20:54:54 GMT -5
01/14/16 - 4:30 PM Level 10
Squat - high bar, loose knee sleeves
0X15 45X12 88X10 132X8 176X5 220X3
275X5 275X5 275X5 275X5
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Post by aarsen on Jan 16, 2016 23:25:00 GMT -5
01/16/16 - 9:00 AM Level 10 3 second pause bench press - pinky finger on ring 45X40 tng 95X15 tng 135X10 tng 185X5 tng 225X3 270X5 @ 7 270X5 @ 8 270X5 @ 8.5 270X5 @ 9 270X5 @ 9 www.youtube.com/watch?v=Xh26d0tG1ZU&feature=youtu.bePress 45X10 88X6 132X3 145X5 @ 7 145X5 @ 7.5 145X5 @ 7.5 Chins 0X5 15X5 15X5 15X5 15X5 15X5
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Post by Ryan on Jan 16, 2016 23:33:10 GMT -5
01/16/16 - 9:00 AM Level 10 3 second pause bench press - pinky finger on ring 45X40 tng 95X15 tng 135X10 tng 185X5 tng 225X3 270X5 @ 7 270X5 @ 8 270X5 @ 8.5 270X5 @ 9 270X5 @ 9 www.youtube.com/watch?v=Xh26d0tG1ZU&feature=youtu.bePress 45X10 88X6 132X3 145X5 @ 7 145X5 @ 7.5 145X5 @ 7.5 Chins 0X5 15X5 15X5 15X5 15X5 15X5 Flared elbows you have there.
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Post by aarsen on Jan 17, 2016 16:34:45 GMT -5
always have.
01/17/16 - 11:00 AM Delbrook rec center
Front squat - loose sleeves
0X15 45X10 88X8 132X5 176X3 220X1
240X3 240X3 240X3 240X3 240X3
Deadlift - bar feet, beltless, hook grip
132X5 220X3 308X2 352X1
395X5 @ 8 390X5 @ 8 385X5 @ 8
Cardio
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Post by aarsen on Jan 19, 2016 21:50:59 GMT -5
01/19/16 - 4:30 PM Level 10
Close grip Incline Bench Press - slight pauses
45X25 95X15 135X6 175X3
205X5 @ 7.5 200X5 @ 8 195X5 @ 8
Chest ups
0X3 0X3 0X3 0X3 0X3
Incline dumbbell FLYS
20X12
30X12 30X12 30X12
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Post by aarsen on Jan 20, 2016 23:10:03 GMT -5
01/20/16 - 4:30 PM Level 10
Front Squat - loose knee sleeves
0X15 45X10 88X8 132X5 176X3 220X1
240X4 240X4 240X4 240X4 240X4
Chins - strictish
X8 X8 X8
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Post by aarsen on Jan 22, 2016 0:13:59 GMT -5
01/21/16 - 4:30 PM Level 10
Press - I do these standing with a barbell, slight pause on chest slight pause at lockout
45X10 88X6 132X3
155X5 @ 8 150X5 @ 8 150X5 @ 8
Front shoulder barbell raises
45X12 45X12 45X12
Muscle ups
warm up ( 2 pull ups, 2 chest ups) X2 X2 X2
Stretching then I did some cardio
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Post by aarsen on Jan 23, 2016 12:25:26 GMT -5
01/22/16 - 4:30 PM Level 10
Front Squat - loose knee sleeves
0X15 45X12 88X10 132X8 176X5 220X1
240X5 240X5 240X5 240X5 240X5
Chins
0X15
stretching
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Post by aarsen on Jan 23, 2016 15:50:30 GMT -5
01/23/16 - 11:00 am Level 10 3 sec paused bench press 45X40 tng 95X15 tng 135X10 tng 185X5 tng 225X3 280X5 @ 8.5 275X5 @ 8.5 275X5 @ 9 whatever it is I'm doing, it is not working one bit.
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Post by aarsen on Jan 26, 2016 21:50:12 GMT -5
01/26/16 - 4:30 PM Level 10
Bench Press - short pause
45X40 95X15 135X10 185X5 225X3
265X8 @ 8 265X8 @ 8.5 265X8 @ 9 265X8 @ 9 265X8 @ 9
Super close grip incline bench - short pause
45X15 95X10 135X5
170X8 @ 7 170X8 @ 8 170X8 @ 8.5 170X8 @ 9 170X8 @ 9
Press
45X8 88X8
140X8 @ 9 140X6+1 @ 10
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Post by aarsen on Jan 28, 2016 22:57:22 GMT -5
01/27/16 - 4:30 PM Level 10
Squat - loose sleeves
0X15 45X12 88X10 132X8 176X5 220X3
265X8 265X8 265X8 265X8 265X8
Front Squat - loose sleeves
132X5 176X3
211X8 211X8 211X8 211X8 211X8
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Post by aarsen on Jan 28, 2016 23:01:33 GMT -5
01/28/16 - 6:30 PM Level 10
Deadlift - no belt, bare feet, hook grip
45X8 132X5 220X3 308X2 352X1
396X6 @ 9
352X10 TNG
Chins
0X8 0X8 0X8 0X8 0X8
Barbell rows - strict
45X12 88X12
132X16 132X15 132X14
Barbell curls
45X15 45X15 45X15
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Post by aarsen on Jan 30, 2016 14:08:54 GMT -5
01/30/15 - 9:30 AM Level 10
Warm up with bands Dumbbell bench - 50sX25
Bench Press - short pauses on main sets
45X60 95X25 135X20 185X15 225X10
235X8 235X8 235X8 235X8 235X8
185X20
Press
45X10 88X8
132X8 @ 8 138X8 @ 9 88X15
Dumbbell Bench - 70sX15 + 45X15
Skull crushers - using a wider grip (hurts my elbows less)
20X25 64X15
108X10 @ 9 108X7 @ f
triceps pushdowns with rope - 35X25 + 20X18
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Post by osu122975 on Jan 30, 2016 19:43:47 GMT -5
I can't believe your shoulders aren't torn to shreds benching that way. I hope to see you hit that 400 bench again. It's scary to think how much you could bench if you dug your traps into the bench more and used your upper back.
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Post by aarsen on Feb 1, 2016 21:03:44 GMT -5
01/31/16 - 9:30 AM Delbrook rec center
Squat
0X20 45X20 88X20 132X15 176X10 220X8
240X8 240X8 240X8 240X8 240X8
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Post by aarsen on Feb 1, 2016 21:06:24 GMT -5
02/01/16 - 4:15 PM Level 10
Chins
0X5
10X5 10X5 10X5 10X5 10X5
Barbell rows
45X20 88X15 132X10
176X5 176X5 176X5
Curls with EZ bar
20X8 40X5 60X5 80X5 90X5
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Post by aarsen on Feb 2, 2016 22:01:14 GMT -5
02/02/16 - 4:30 PM Level 10
Bench press - short pauses on main sets
warm up 45X60 95X20 135X15 185X10 225X8
265X5 265X5 265X5 265X5 265X5
Close grip Incline bench
45X20 95X10 135X8 185X5 205X5 215X5 @ 8
Press
45X10 88X5 132X5 142X5 @ 8
Skull crushers
20X20 64X5 108X5 128X5 @ 10
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