PL22's Journal

[powerlifter22]

my training cycles are 6 weeks 2 wks off
my gear cycles are 6 weeks 2 wks off

bench - 330 - raw
dl - 520
squat 475, belt, wraps, working on my raw squat now



Bench Day

all reps r paused

225x1
265x1
285x1
305x1

330x1 - PR!!!

Gonna max out on squats sun, then will take my two wks off.

[powerlifter22]

Re: PL22's Journal

squats 100%

Today was a bit tough b/c my knees feel like sand paper and were hindering my squats a bit. but i still did ok

225x1
275x1
315x1
365x1 - bad
370x1 - DEEP
405x1 - super deep

Not a PR, but i would say im 100% back from injury

squat - 405 raw
bench - 330 raw
d/l - 520

time to take some time off and than hit up another 6 wk cycle n get sum more PRs!!!!!!!

[kite]

Re: PL22's Journal

looks pretty good, what you weighin now?

[powerlifter22]

Re: PL22's Journal

i think around 210ish kite... i just wrote up my next training cycle.. going to go for 430 squat - just belt 535 dl and 345 raw bench

[kite]

Re: PL22's Journal

Why the 2 weeks off? The most I've ever taken was one week and that's just usually before a meet to make sure I'm 100%. Like Louie says, you can't get stronger in one week but you can fukk up and get weaker, lol!

[powerlifter22]

Re: PL22's Journal

one week compltely off. 1 week at 60% starting tomorrow. if i live through tonight lol

[powerlifter22]

Re: PL22's Journal

Deadlifting - 60%

335 10 sets of 3

My form was messed up 5 of those sets and I'm just going to blame it on the heavy drinking last night

[McKenzie]

Re: PL22's Journal

^ rookie

j/k good job

[powerlifter22]

Re: PL22's Journal

^Chut up

Bench day 60%

205 3 sets of 10 paused

Close grip, flat back, legs up
185 x 10 - paused
185 x 8 - paused

Decent day

[powerlifter22]

Re: PL22's Journal

squat - 60%

255 3 x 8 - ATG

manual glute n ham raises

3 x 10 of BW

[powerlifter22]

Re: PL22's Journal

Accessory day

Bench

135 x 31
135 x 20
135 x 18

I honestly felt like I could've done more but it was burning SOOOO baddd

Abs

3 sets of 12... Im going to have to do more of these since my abs are sooooooooooooooooooooooooooooooooooooooo weak

[kite]

Re: PL22's Journal

strengthen them bad boys up and you'll see that dead and squat climb like crazy.

[powerlifter22]

Re: PL22's Journal

deadlifting - 70%

370 6 sets of 3 - Light

[powerlifter22]

Re: PL22's Journal

Bench day - 70%

235 x 6 - paused
240 x 6 - paused
245 x 7 - paused

close grip,flat back, legs up

185 x 10 - paused
185 x 10 - paused
185 x 10 - paused

Good Day, cant wait to get heavier

[powerlifter22]

Re: PL22's Journal

squat 70%
305 x 5 - ATG
310 x 6 - ATG
315 x 5 - ATG, paused the last rep for 3 seconds

Abs

3 x 10 crunches w/ weights