Powerbuilding loggy log

done some incline BB , not done it in a long time, felt really weird lol

inc BB

60 x 6 x 2
70 x 6 x 2
80 x 3 x 2
60 x 12

flyes

20's 3 x 10

dips

BW x 12
+20 x 8 x 2
+10 x 10 x 2
BW x 10

rope pushdowns 3 x 12 , rear delt flyes 3 x 12


nice and light, squats tomorrow then start 9 week prog on monday :D
 
legs

squats

bar x 12 x 2
60 x 8 x 3
80 x 5
100 x 3 x 2
120 x 3
100 x 3
60 x 10

still getting the twinge at the bottom, thought it would have gone by now, pissing me off!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


leg ext

4 x 10
2 x 15
1 x F


GM's

bar x 12
40 x 12
60 x 8 x 2

some bicep stuff


KB swings 32kg

2 x 25
 
deadlifts

60 x 8 conv
100 x 5 conv
120 x 3 conv

140 x 3 sumo
150 x 3 sumo
170 x 1 sumo
185 x 1 sumo

140 x 3 x 3


BOR

60 x 12
80 x 10 x 2


chins SS with 2 hand KB swing ( 32kg)

8+8 x 5


all hard as fuck , bench 2moro
 
after 3 hours sleep due to night shift, another weak arsed effort :laugh:

bench

60 x 6 x 3 warm up

paused bench

80 x 3 x 2
90 x 3 x 2
95 x 3 x 2
100 x 2 x 2

slingshot

110 x 3 x 2
120 x 3 x 2


inc DB

32's x 8 x 2
25's x 10 x 2


dips

BW x 12
+10 x 10 x 2
BW x 18


sheeeeeeeeeeeeeeeeeeeeeeet
 
skuatz

bar x 15
60 x 5
60 x 5
80 x 5
100 x 5
120 x 3
130 x 1
140 x 1
140 x 1
100 x 5
60 x 15

GM's

40 x 15
50 x 15
60 x 10


decent session at last , the niggle is still there at the bottom of the squat but its not as bad, felt it as soon as i went to 130+.
 
shoulders/back some armage

rack pulls

100 x 5
140 x 3
160 x 3
180 x 1
190 x 1
200 x 1

seated OHP ( no back support)

40 x 8 x 2
50 x 6
50 x 6
60 x 3
50 x 3

BOR

60 x 20
80 x 12
100 x 7

medium grip pulldown

3 x 10

rear delt flyes

3 x 12 with 12's

lat raises

3 x 12 with 12's

some bicep curls and rope pushdowns to finish.
 
Instead of doing the russian program i am thinking of starting this instead, its 4 days instead of 3 which i prefer, the only thing is i cant train on weekends and this program says have a day between 2 days later in the week , i think @Greyphantom is doing something similar so hopefully he can give me some advice.

been reading different articles on westside conjugate method ad people seem to do it differently , here is what i wrote down, look ok???

monday

ME squat/deadlift work up to 3 x 1-3 of 90% 1rm
good mornings 3 x 6-8
shrugs 3 x 10
leg curl 3 x 10
rope crunches 3 x 10

tuesday

DE bench 8 x 3 50% 1rm ( speed bench or against bands?)
4" board press 4 x 5
inc DB press or military press 4 x 5
1 arm row or a pulldown 4 x 5
bicep curls 3 x 10

weds -off


thursday

DE squat/deadlift 10 x 2 @ 45% , week after @ 50%, 3rd week 55%
SLDL 5 x 5
side bends 4 x 8
lat move 3 x 12-15
calf raise 3 x 15


friday

ME bench work up to 3 x 1-3 @ 90%
CGBP 6 x 10
flat DB bench 3 x 5
lat raises 3 x 10
BOR 4 x 8
bicep curl 3 x 10


then after 3 weeks change some of accessory about, ie add dips and take out DB inclines, take out benching against bands and add slingshot??

any input welcome :)
 
Looks good I just will say drop the % a bit on speed, first week 45, then 50 next week, week after 55, then do one week of 60 but drop to singles, and go back to 45. I use to do it like that.
 
Quick Q, on the squat/deadlift day, do you pick one and do it for 3 weeks then change them about? im guessing you dont do both on same day.
 
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