My 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.