Tweet[VIDEO]https://www.youtube.com/watch?v=5uOGaVZDb44[VIDEO]

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TweetI like a lot of old school songs and vids cos they tend to have more soul in them than a lot of the newer stuff, but there are some new songs I like too.
This is a good example of one.
For me, it pertains to life (in general) at times.

TweetMy Twisted View of Powerlifting

Monday
28 Rocktober 13
Week 1 Day1
Deadlift Day

20 Minute stretch and warm-up

4" Block Pulls:
(no belt, hooks, straps and no chalk/double overhand grip all)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
185 x 5
(sumo stance)
225 x 5
(conventional stance)
275 x 5
Note: About 1.5 minutes rest between working sets.
(conventional stance)
315 x 2
(sumo stance)
315 x 2
(conventional stance)
315 x 2
(sumo stance)
315 x 2
(conventional stance)
315 x 2
Good pulls on these today.
I reset each rep on these today.
Was supposed to be a heavy day for me starting back, but ended up being more like a speed day.

2" Deficit Deadlift:
Note: About 1.5 minutes rest between working sets.
(no belt, hooks, straps and no chalk)
(conventional stance/alternate grip-left palm up)
225 x 12
(sumo stance/alternate grip-left palm down)
225 x 12
Good pulls here also.
Nice stretch in my low back, glutes and hams.

Seated Low Rows:
(3.1.3 tempo all sets)
(Olympic style rowing/start-finish sit erect and back arched/mid-point elbows over knees and no bow in back)
(horn attachment and turn it up side down)
2 x 75 x 20
Note: About 1.5 minutes rest between working sets.
(no belt, hooks, straps and no chalk)
(48" lat bar attachment from here on out with super wide grip)
(touch upper abs at start/finish position/elbows at same position [tucked] as in the bottom of bench position)
(if you're doing this right you will have a nice arch in your back like when benching)
(I'm not doing face pulls so my elbows don't need to be high this time)
120 x 10
2 x 165 x 6
Triple Drop set:
150 x 5
135 x 10
120 x 20
Some very good work here on my traps, lats and all other smaller muscle groups in between today.

TapouT Abs:
(16 minutes)
Love this ab workout!

Target Stretch:
yes, about 20 minutes today.

Comments:
Solo today.
Overall training today was still a good day over all, but my ass will not be satisfied until I'm back up on that national platform moving some heavy ass weight!
A good re-start back into my power movements.
A big shout out to Shoxx Fitness and MuscleHouse! Thanks!

TweetMy Twisted View of Powerlifting
Tuesday
29 Rocktober 12
Week 1 Day 2
Bench Day

20 Minute stretch and warm-up.

Bench:
(1 minute rest/no wraps/no belt/no chalk)
(touch and go--no bs high school bounce)
(close-grip)
2 x bar x 20
95 x 20
135 x 20
(pinky on bar ring)
185 x 5
225 x 5
(2 minute rest)
(wrist wraps here/no belt/no chalk/paused reps)
(ring finger on bar ring)
275 x 3
225 x 10
Good for what it is today.

Close-grip Bench:
(1.5 minute rest all sets)
(wrist wraps here/no belt/no chalk/paused reps)
225 x 8
(no wraps here/no belt/no chalk/paused reps)
185 x 12
135 x 20
Good on these today.
Some good tightness and pump.

Seated Rack Press:
(1.5 minute rest)
(no lockout/pins at eye level/no wrap/no belt and no chalk)
(break from bottom all sets/reps)
(ring finger on bar ring)
bar x 15
95 x 15
135 x 8
(wrist wraps here)
185 x 4
135 x 14
Shoulders still got some good work outta this today.

Pushdowns:
(1.5 minute rest)
(no wraps or belt)
(36" d-bar attachment-wide grip)
100 x 25
(v-bar attachment)
140 x 15
180 x 12
220 (stack) x 8
Even more tight and burning pump and I still got JM presses to do.

Seated JM Press:
(1.5 minute rest)
(no wraps or belt)
(elected to use suicide grip on these today)
60 x 20
90 x 20
2 x 180 x 12
135 x 8
Tris and shoulders are pretty much done for today.

Target Stretch:
about 20 minutes here also.

Comments:
Solo.
Still got in some good training today.
Tired but not feathered!

TweetMy Twisted View of Powerlifting



Does-TapouT-XT-work_zps8dc395e4.jpg

Wednesday
30 Rocktober 13
Week 1 Day 3
Cardio

TapouT XT
Mauy Thai
Just over 40 minutes long

Will be incorporating my TapouT XT, mma and boxing back into my training program once again.
Will be breaking it down from only my off days from training.
Except for my training days that I have added TapouT abs in the mix.
Why?
1) Cos my cardiologist strongly suggested I keep up with my cardio better than I have been and
2) Cos any form of martial art is the best cardo IMO

Love this style of Mauy Thai training. Lots of sweat today.
Tired but feel good!

TweetMy Twisted View of Powerlifting


Thursday
31 Rocktober 13
Squat Day

20 minute stretch and warm-up

Squat:
(no chalk, belt or wraps)
135 x 10
225 x 2
315 x 2
Weird pain between my shoulders blades.
Right where the sweet spot is where the bar rests.
Stopped here.

Standing Leg Curls:
(3.1.3 tempo/1.5 minute rest/single leg)
60 x 20
100 x 8
120 x 6
140 x 6
Triple drop
110 x 5
90 x 10
70 x 20
Love these as it feels good to get back into the game.

Powerpohl Belt Squats:
(2.1.X tempo/1.5 minute rest)
90 x 20
110 x 8
150 x 8
180 x 6
Triple drop
160 x 5
140 x 10
120 x 20
Good work on these as my legs are not quiet spent but are aching now.

Seated Back Raises:
(3.2.3 tempo/arched back)
myself x 30
Nice work for the back.
Next week will add in some band work.

Target Stretch:
Yes, about 20 minutes worth again today.

Comments;
Solo today.
Still a good training day, but gotta figure out why the nerve irritation in my back.

TweetMy Twisted View of Powerlifting


Friday
1 Nov 13
Light Bench Day

20 minute stretch and warm-up!

Bench:
(no belt, wraps or chalk)
(touch and go--no high school bouncing bs)
(1 minute rest)
(close-grip)
2 x bar x 20
2 x 135 x 20
(pinky on bar ring)
185 x 1
Good warm-up for the next exercise

3-board Bench:
(no belt, wraps or chalk)
(touch and go--no high school bouncing bs)
(ring finger on bar)
(1.5 minute rest)
2 x 225 x 10
Was good but needs more sets and maybe reps.
I'll make what adjustments I need next time I do light bench day.

Seated Arnolds:
(1.5 minute rest/palms at eye level)
(2.1.2 tempo)
25 x 10
3 x 40 x 10
Still got some decent shoulder burn on this today.

Skull Crushers:
(45 degree angle/no belt, wraps or chalk)
(no count bar weight/2.1.2 tempo/1.5 minute rest)
(elected to use suicide grip this time for all work)
50 x 12
3 x 70 x 12
Tris are good and tight on this right now.

D.bell Hammers:
(2.1.2 tempo/1.5 minute rest)
20 x 12
3 x 40 x 25
Forearms and lower bi's are somewhat spent now.

Arm Wresting Slams:
(4.2.X tempo)
30lbs resistance x 10
Just wanted to do something extra today and I thought I would incorporate in some of these.
Guess ya didn't know I used to be an amateur/local arm wrestling champ too?
Well I was and did it before, during and a short while after I came out of the military.
Was pretty damn good at it too, but I had too many irons in the fire at that time.

TapouT abs:
16 minutes
Abs are feeling it today.

Target Stretch:
Yes, about 20 minutes

Comments:
Solo today.
Still a decent training day.

TweetOne of the high lighted songs of my training for Friday was this: