TweetMy Twisted View of Powerlifting

Friday
15 Nov 13
Auxiliary Day 1

20 minute stretch and warm-up

Bench:
(no wraps or belt/touch and go--no bs high bounce)
(1 minute rest)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
(wraps and no belt/ring finger on bar ring)
(2 minute rest)
2 x 225 x 12
Very good warm-up for the 4-board.

4-board Bench:
(wraps and no belt/ring finger on bar ring)
(touch and go--no bs high bounce)
(2 minute rest)
275 x 3
2 x 325 x 10
Good for today.
In case you're wondering how I'm doing these alone.
It's called the 2 loose t-shirt syndrome. You get the picture?

Dumbbell Rock 'n' Rolls:
(1 minute rest)
15 x 10
30 x 12
40 x 8
(1.5 minute rest)
60 x 6
70 x 6
(triple drop)
50 x 5
30 x 10
20 x 20
Tris are fried now Hard and tight.
Especially at the elbows.

Seated Calves:
(3.3.3 tempo)
(toes straight and 24" apart)
(1.5 minute rest)
135 x 12
225 x 12
315 x 12
405 x 12
275 x 27
Calves are burning now.

Target Stretch:
20 minutes worth.

Comments:
Solo today.
Had to go out and help dig an 80ft drain line at work today(in the rain) cos a few of the laborers decided to lay out drunk today.
So that pulled me out of the fab shop and 1 other.
My training day was still good none the less.

TweetMy Twisted View of Powerlifting

Saturday
16 Nov 13
Auxiliary Day 2

20 minute stretch and warm-up

NOTE:
Since I don't have a chest support row this is what I do to substitute for that.
Set my incline utility bench to the desired angle. Space a 45lb plate in the floor of squat rack.
Set pins and pace bar in rack and move some iron.
Incline Shrugs in Rack:
(3.1.3 tempo/pinky on bar ring/no hooks or belt)
(1 minute rest)
2 x bar x 20
95 x 20
135 x 12
(1.5 minute rest)
225 x 6
(hooks and no belt)
315 x 6
(triple drop-no rest but change plates/hooks and no belt)
275 x 5
225 x 10
185 x 20
Good trap work here this evening.
They ache and are tight.and swole.

NOTE:
Pull spuds down and out tho sides of chest. Touch thumbs to chest.
Deep arch at bottom and upright at top. No jungle Jim swings here--control the weight.
Stretch at top from shoulders and not the elbows.
Pulldowns to Chest:
(spud handle attachment/3.1.3 tempo/no hooks or belt)
(1.5 minute rest)
100 x 20
160 x 25
180 x 25
200 x 25
Had to hook it up on the 11th rep of the 200--grip gone.
Lats are done.

Dumbbell Hammer Curls:
(2.1.2 tempo/1.5 rest/thumb to chest nipple)
20 x 20
40 x 10
60 x 8
80 x 6
90 x 6
50 x 23
Good and strong on these today.
Forearms are hard as steel.

Barbell Spider Curls:
(2.1.2 tempo/1.5 minute rest)
(index finger on knurl and smooth on bar)
Olympic bar x 25
(middle finger on knurl and smooth on bar)
Olympic bar x 16
Biceps are done with no help from forearms.

TapouT Abs:
16 minutes

Target Stretch:
20 minutes

Comments:
Overall was still a good training day.

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Monday
18 Nov 13
Deadlift Day

20 minute stretch and warm-up

Deadlift:
(1 minute rest all/no hooks, belt or chalk/double overhand grip)
(sumo stance)
135 x 12
(conventional stance)
135 x 12
(sumo stance)
185 x 5
(conventional stance)
225 x 5
(sumo stance)
275 x 3
(conventional stance)
(1st set double overhand)
315 x 3
(sumo stance)
(alternate grip-left palm up)
315 x 3
(conventional stance here on out)
(alternate grip-right palm up)
315 x 3
(alternate grip-left palm up)
315 x 3
(alternate grip-right palm up)
315 x 3
(alternate grip-left palm up)
315 x 3
Good speed work today. Even if it did feel heavy.

One-arm Deadlift:
(1 minute rest/ no belt,hooks or chalk)
135 x 12 (each hand)
This is all I needed tonight.

Low Row:
(spud handle attachments all)
(Olympic style rowing-start/finish elbows over knees and pull to upright)
(palms down at start/finish and palms to the sides at upright)
(1.5 minute rest/3.1.3 tempo)
75 x 20
90 x 20
120 x 12
135 x 12
150 x 12
165 x 12
180 x 12
Upper back, lats and even my forearms are swollen and tight.

TapouT Abs:
16 minutes

Target Stretch:
20 minutes tonight

Comments:
Had to run 160' of 2" black pipe for air line 20' up in the ceiling to one of the machines at work today.
With 2" T's in every joint that reduced down to 1" x 6" nipples with 1" ball valves.
Still made a decent training day out of it tonight despite some of my co-workers laziness of not getting pipe run on schedule.
It's all good cos I can handle it.

TweetWhat's your stats widow. You look a lot thicker then you used to.