jj1981
Competitor
march will be my first comp, so this 9 week prog suits me and a similar ( 6week one) worked well before so im taking the safe route and sticking to what i know works for me.
Powerbuilding loggy log
- Thread starter jj1981
- Start date
Greyphantom
Moderator
tbh my philosophy is simple.. find what works... keep doing it till it stops working then find something else that works and do that till it stops then switch back to what worked before... I have started with madcow and thats a great program to get things started then moved into other areas and found my way to my current prilepin/westside hybrid... def stick at something for a decent period as suggested, most people chop and change far too much or too early... just started my run up for my next comp which will be mid feb... love a longer run in...
jj1981
Competitor
squats
25 x 10 x 2
60 x 8
80 x 5
100 x 3
120 x 3
130 x 1
140 x 1 (belt on)
150 x 1
GM's
60 x 8 x 3
leg ext
15,15,15
bench
60 x 8
80 x 5
80 x 3 2cp
90 x 3 2cp
90 x 3 2cp
100 x 2 2cp
100 x 2 2cp
90 x 6
60 x 15
rope pushdowns
3 x 12
squats felt good, the little hip niggle returned after 130 again though at the bottom of the lift, 150 was easy but the niggle made it a tad harder, but its going in the direction again, new prog on monday , no point mixing the days up and starting it today.
25 x 10 x 2
60 x 8
80 x 5
100 x 3
120 x 3
130 x 1
140 x 1 (belt on)
150 x 1
GM's
60 x 8 x 3
leg ext
15,15,15
bench
60 x 8
80 x 5
80 x 3 2cp
90 x 3 2cp
90 x 3 2cp
100 x 2 2cp
100 x 2 2cp
90 x 6
60 x 15
rope pushdowns
3 x 12
squats felt good, the little hip niggle returned after 130 again though at the bottom of the lift, 150 was easy but the niggle made it a tad harder, but its going in the direction again, new prog on monday , no point mixing the days up and starting it today.
jj1981
Competitor
week one , day 1
bench
bar x 10 x 2
60 x 5 x 2
80 x 3
work sets
6 x 3 @ 92.5
squats
bar x 20
60 x 5
100 x 3
work sets
6 x 2 @ 130
will add some accessory but short of time today.
bench
bar x 10 x 2
60 x 5 x 2
80 x 3
work sets
6 x 3 @ 92.5
squats
bar x 20
60 x 5
100 x 3
work sets
6 x 2 @ 130
will add some accessory but short of time today.
jj1981
Competitor
week 1 day 2
deadlifts
60 x 5 x 2
100 x 3 x 2
140 x 1
6 x 3@ 155
pull ups
4 x 6
bar was freezing, toes were numb, took a while to get warmed up , done some warm up stuff before deadlift warm ups to get some heat into me lol
deadlifts
60 x 5 x 2
100 x 3 x 2
140 x 1
6 x 3@ 155
pull ups
4 x 6
bar was freezing, toes were numb, took a while to get warmed up , done some warm up stuff before deadlift warm ups to get some heat into me lol
JimmyF
Competitor
lol same for me today, bleeding feeezing out there!
jj1981
Competitor
day 3 week 1
squats
bar x 12 x 2
60 x 5 x 2
100 x 3
6 x 3 @ 130
bench
bar x 10
60 x 5
6 x 2 @ 92.5
bench against super minis
4 x 5 @ 60
GMs
3x10
dips
5 x 10 BW for some reppage
bicep curls
4 x 8
squats
bar x 12 x 2
60 x 5 x 2
100 x 3
6 x 3 @ 130
bench
bar x 10
60 x 5
6 x 2 @ 92.5
bench against super minis
4 x 5 @ 60
GMs
3x10
dips
5 x 10 BW for some reppage
bicep curls
4 x 8
jj1981
Competitor
light chest / shoulders / triceps
bench
dips
flyes
db shoulder press
rear delt flyes
lat raises
rope pushdowns
never counted sets, reps were high
bench
dips
flyes
db shoulder press
rear delt flyes
lat raises
rope pushdowns
never counted sets, reps were high
jj1981
Competitor
CGPD
WGPD
deadlifts
BOR
1 arm DB OHP with fat gripz
bicep curls fat gripz
tricep pushdowns
all light high reps again
WGPD
deadlifts
BOR
1 arm DB OHP with fat gripz
bicep curls fat gripz
tricep pushdowns
all light high reps again
jj1981
Competitor
another disco day, legs are fading away to nothing aswell BTW lol
incline BB
dips
OHP
lat raise
bicep curl
rope pushdowns
shrugs
all diff sets/reps blah blah fecking blah
incline BB
dips
OHP
lat raise
bicep curl
rope pushdowns
shrugs
all diff sets/reps blah blah fecking blah