The Champagne of Beards
I have the hands of a 16 year old girl so ya I have small hands I do use alternate grip however I have no idea wat a hook grip is :P and I have thought of using straps bt im nt sure .... I do want to compete in powerlifting bt idk how ...I live in canada , do u guys have any clue how I can find a tournament or something?
workout: deadlift day
1.5 mile cycling warm up
60kg x 10
100kg x 6
110 kg x 5/5/4(first two could have done six bt my mind was set for 5 reps :/) after last set the rest is all after each other
100kg x 4
93kg x 4
84kg x 6
70.5kg x 7
61.5kg x 6
52.5kg x 5
43.5kg x 10
leg curl: 70lb x 10
100lb x 5....95lb x 5
95lbx10x2 after last set , the rest is all after each other
90lb x 4
80lb x 6
70lb x 7
60lb x 5
50lb x 10
1 mile run until roman chair became unoccupied
roman chair: 3 sets
10 straight leg/ 10 bent knee/10 oblique(5 each)
Last edited by egyption grok; 11-20-2013 at 07:43 PM.
Lying DB presses x 2 sets
Neck Dips 60lbs x 3 ( Sucked !) 40lbs x 4
Dips-Negative only-70lbs x 7
Push ups with Intentions BW x 6
Lying extensions 88lbs x 5 + 2 cheats, 44lbs x 12
Seated DB extension 35lbs x 8 slow reps, 35lbs x 12 normal reps
Dip-Static hold in bottom position-BW to failure
3 mile jog....
Oh yeah. Feel the burn!
Just getting ready to do some S(HIT) now.......leg day, wish me luck !!!!
Front Squat 2x10x135
Weighted Chin 1x45x9 Dropset to BWx3 (really fast dropset....I had nothing left to give)
Weighted Dips 1x70x8 Dropset to BWx10 (took about 10 seconds to get the belt off so had some reprieve)
Felt good in this rep range, but after a couple more weeks I'm gonna bump the weights and go 6-8....then again and go 3-5. Just kinda winging it though rather than doing somebodies program. Actually I'll be bumping the weights for this workout on everything but the Dips it looks like just to stay in the rep range I'm aiming for.
In matters of style, swim with the current. In matters of principle, stand like a rock.
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OHP 2 sets 5x140...drop set 5x115...drop set 45x12
Lateral raises 20'sx8
Leg Press 2x8
One arm rows 2 sets 75x8
Leg Curls 2x75x8
Stronglifts "B" workout today.
Squats: 5x5 @ 275 lbs
OHP: 5x5 @ 120 lbs
Deadlift: 1x5 @ 300 lbs
Probably throw in some handstands, chin ups and ab work depending on how energetic I feel. Partner wrestling constituted a pretty....vigorous workout... earlier today also
5 Rep Maxes as set so far on SL:
Squats: 5x 330 lbs
Bench: 5x 220 lbs
Pendlay: 5x220 lbs
OHP: 5x 140
Deadlift: 5 x 350 lbs
I went over 50% of my 5RM when starting out...cos I just couldn't justify lifting like a wuss for that many weeks. We'll see how that decision pans out.