Close Grip Bench Press
10@135/61.4 - warm-up
10@155/70.5
10@160/72.7
10@165/75
Rack Lockouts
3@245/111.4
3@255/115.9
3@260/118.2
Throat Crushers - 12@85/38.6,2×12@90/40.9
Seated Bent Over Lateral Raises - 3×10@20/9.1
DB Curls
Tags: close grip bench press, powerlifting
Guys really need to learn to check their ego at the door when they enter the weight room.  I’m not talking about myself (although there are times when that probably needs to be […]

 
Image Courtesy of JulieHavelka.com 

Squats
8@135/61.4 - warm-up
5@185/84.1 - warm-up
3@225/102.3 - warm-up
3@245/111.4
3@255/115.9
Good Mornings
8@130/59.1
8@135/61.4
8@140/63.6
Stiff Leg Deadlift
10@215/97.7
10@230/104.5
Tags: squat, powerlifting
This was the last squat workout in this program that Stinn put together for me.  Honestly I’ve been a bit skeptical of doing the amount of low end work that I’ve done, but the last couple of weeks squats have really came through in […]

 
Image Courtesy of University of Texas at Austin
I found this photo on this article that is about Jan and Terry Todd who were apparently very big into powerlifting.  I haven’t had the time to read the article but it might be worth your time.
 
Week 12 of Squats is what is in order for me.  Working […]

Since I didn’t workout yesterday and didn’t go golfing, damn rain, I threw in a quick workout this morning.  Nothing special but it got the heart rate going which is what I was looking for.  It was 5 rounds of the following:
1 Pull-up/chin-up
Load Keg (not sure of weight and height yet)
Walk the keg for about […]

Bench Press
8@135/61.4 - warm-up
5@155/70.5 - warm-up
4@175/79.5 - warm-up
3@195/88.6
3@200/90.9
3@205/93.2
Floor Press
8@155/70.5
8@165/75
8@170/77.3
Standing Shoulder Press
10@80/36.4
10@85/38.6
10@90/40.9
Cuff work and Rear delts
Tags: bench press, powerlifting
Unlike the deadlift these bench reps felt very solid. So perhaps next week the deadlift will feel better.  No struggle whatsoever on these reps.  Very smooth and quick.  Next week at 210 will be interesting as that’s […]

Image Courtesy of BodyBuilding.com
This one’s for Mich since she gave me a bad time the other day about not posting the name of the lady lifter up. So here it is. Anita Ramsey!

Deadlift
8@135/61.4 - warm-up
5@185/84.1 - warm-up
3@225/102.3 - warm-up
1@255/115.9 - warm-up
5@275/125
5@290/131.8
5@300/136.4
Front Squats
10@125/56.8
10@135/61.4
10@140/63.6
Lat Pulldowns - 3×12@120/54.5
Bent Over Row - 3×8@120/54.5
Tags: deadlift, front squat, powerlifting
Never abandon the chalk at higher weights!  That’s my new motto.  I didn’t bring it today and it hurt as I had to stop in my sets of 5 and reset. There was […]

Image Courtesy of OntarioStrongman.ca
 
It is another deadlift day for me.  One more week after this and then onto some maxes!

Close Grip Bench Press
10@115/52.3 - warm-up
10@150/68.2
10@155/70.5
10@160/72.7
Rack Lockouts
3@240/109.1
3@250/113.6
3@255/115.9
Throat Crushers - 3×12@90/40.9
Seated Bent Over Lateral Raise - 3×10@20/9.1
EZ Bar Curls - 3×8@25/11.4
Tags: close grip bench press, powerlifting
Most of the weights moved very smoothly on this workout.  I struggled with the last couple of reps on the close grip bench press for some reason.  Just the last […]