Friday, June 11, 2010

Powerlifting Workouts

Workouts
Week 1
Dynamic/auxillary Bench
Bar 225 with chains 3 reps x5
Kb press: 97lb/1 for 5
Pullup with chains 35 lbs 3x5

Squat
Wk 1
205/2x10
50lb band
#9

Box jump 44inch max
45 inch 3 single failures

Bench 225/3x8

Deadlift
455 including 50lb/side


Week 2
Bench press with band 50lb/side
135/3x3
155/2x3

Military press
Band 50/side
95/2x4

Pull up
35lb kb 3x3

Day 2
Squat
315/2x5
315/1x2

Day 3
Bench Press
225/2x2
275/1x1

1 Board
275/1x1
295/1x1
315/1x1
320/1x1
295/1x1
275/1x1

Day 4

Deadlift, 4 inch box
Hammie tightened up, passed

Kb Military Press with 50lb band and 16kg bell
2 reps x 6sets

Pull-up BW
5x5

Week 3
Bench Press with 50lb/side wrapped in a V so much more tension
36lbs of chain tension (18/side), 135 on the bar
one set with 25lb plate at bottom of chains..FAIL estimated to be WAY TO HEAVY, LOL
one set with 10lb plate at bottom of chains..FAIL estimated to be 350 total
3 sets of doubles no plates, just bands, 135 and chains

Day 2
Squat
225/2x3
275/2x1
315/1x1
365/1x1
405/1x1
415/1x1

Military Press (explosive)
32kg (KB) 5x5

Chin-up
Bw/5
12kg/3
16kg/3
24kg/2x3

Day 3
225/2x1
275/2x1
295/1x1
2 Board Bench Press
315/1x1
335/1x3

Straight BP
225/3x3

Pull-up
BW: 5x5

24 comments:

萱祥 said...

i consder your artical is so nice!.................................................................

常映 said...

死亡是悲哀的,但活得不快樂更悲哀。.................................................................                           

江婷 said...

在莫非定律中有項笨蛋定律:「一個組織中的笨蛋,恆大於等於三分之二。」......................................................................

郁雯郁雯 said...

人有兩眼一舌,是為了觀察倍於說話的緣故。............................................................

雲亨雲亨雲亨 said...

當一個人內心能容納兩樣相互衝突的東西,這個人便開始變得有價值了。............................................................

吳婷婷 said...

什麼樣的學習計畫並不重要,重要的是你是什麼樣的人。............................................................

吳婷婷 said...

一時的錯誤不算什麼,錯而不改才是一生中永遠且最大的錯誤............................................................

洪淑桓洪淑桓 said...

要用心經營哦~~祝福你~~
............................................................

玉婷良DGFHFJ瑋黃吳 said...

哈囉!來拜訪囉~部落格很棒^^~..................................................................

宥妃宥妃 said...

Prevention is better than cure.............................................................

姿吟 said...

要持續更新下去喲!!祝你有個愉快心情..................................................................

dawsonfelicia張君dawsonfelicia均 said...

朋友是一面鏡子............................................................

淑娟淑娟淑娟 said...

Of two evils choose the least.............................................................

廖淑陳又延娟 said...

It is easier to get than to keep it.......................................................................

恩梁如恩梁如 said...

很用心的部落格 路過留言支持 ................................................

琇白林林琇白林林 said...

After a storm comes a calm.............................................................

家唐銘 said...

幸福不是一切,人還有責任。............................................................

家唐銘 said...

工作,是愛的具體化~~~~努力吧!............................................................

偉曹琬 said...

人若賺得全世界,賠上自己的靈魂,有什麼益處?......................................................

冠陳儒 said...

知識可以傳授,智慧卻不行。每個人必須成為他自己。..................................................

翊翊翊翊張瑜翊翊翊 said...

人不能像動物一樣活著,而應該追求知識和美德................. ................................................

張王雅竹欣虹 said...

Never put off till tomorrow what may be done today.......................................................................

王辛江淑萍康 said...

教育的目的,不在應該思考什麼,而是教吾人怎樣思考......................................................................

薛雍 said...

時間就是塑造生命的材料。..................................................... ............