my training log

[trapmanjoe]

hi im joe im new to this site. ive been training for three years, but powerlifting for a little over one. im 20 years old , my raw lifts are 615 squat, 645 deadlift, 415 bench. i weigh 315lbs
heres my routine.

day 1. squat/deadlift day
squat- 2 warm ups, 6 to 8 working sets of 3 to 5 reps
heavy walkouts- 100 to 200 lbs over max 3 sets hold for 10 sec.
conv. deadlifts- 6 to 8 sets of 3 to 5 reps
half deadlifts- 3 to 5 sets of 5 reps

day 2. assistance day
glute ham raises- 3 sets of 10 reps
leg curls- 3 sets of 10 reps
leg press- 2 sets of 20 reps
leg extensions - 3 sets of 10 reps
calf raise- 2 sets 0f 20 reps
shrugs- 4 sets of 10 reps
rows- 3 sets of 8
pulldowns- 3 sets 0f 10 reps
concentration curls- 3 sets of 10 reps
hammer curls- 3 sets of 10 reps
abs- 4 sets of any

day 3. bench
bench- work up to 3 to 5 rm
board press- choose any height work up to 3 to 5 rm
decline- 3 sets of 5
light shoulder work
heavy tricep work

this is andy boltons routine , hes my favorite powerlifter so i figured id give his routine a try

[trapmanjoe]

6/18 squat/ deadlift
squat- 135x10,10 235x8, 325x5, 445x3,3, 495x3, 505x3
deadlift- 325x5, 395x5, 445x3,3,3 495x 3
dimmel deadlifts- 235x12,12,12

all raw no belt knee wraps or chalk, when i start competing ill through in gear, and ill start doing the progressive overload princible

after workout went to watch wwe wrestling live raw, kanes a beast, so is hhh

[Rob Thomas]

Hi mate, welcome to the site. You've got some impressive lifts there - especially for your age.

I took my son to watch the WWE in Cardiff a couple of months ago and you're right, Kane's huge but I don't think he's really 7 ft tall do you?

[trapmanjoe]

i think kanes really about 6'7'', thanks for the responce.
6/19/06
assistance day
lying leg curls-180x10x4
standing leg curl-75x10x2(thats the most it goes to it felt to easy)
leg extensions-180x10x3
leg press-540x20,630x20( easy pump is painful though)
seated calf raise-70x20x2(first time doing calves in a couple years)
barbell shrugs-315x10,495x8,585x6,225x20(all w/ 10 sec hold at end)
dumbell rows-110x10x3
v bar pulldowns-180x10,220x10,265x8
hammer curls-50x10,70x8
concentration curls-30x10x2
took about 2 1/2 hours to complete !!! feel the pain

[trapmanjoe]

6/21/06 bench day
flat bench-135x10,225x8,315x5,365x3( training partner was off talkin to someone so i cut flat bench short)
incline db bench-100x10x2
close grip-225x8,275x5,300x4
iso lateral shoulder press- 275x8x2
db side laterals-40x10x2
rear delt pec deck-100x10x2
tricep press down-135x10,160x5,85x12
this was an easy day for bench next week ill train alot harder

[trapmanjoe]

6/25/06
squat/deadlift
squat-3 warm ups, 405x5,495x3x3,505x3(ass to grass raw)
pin lock out squats- 585x5,675x5,725x5(held at top 10 sec)
deadlifts-405x5,495x3x3,515x3(held at top )

[trapmanjoe]

6/26/06
assistance day
leg curls-120x10,170x10x2
standing leg curl-75x10x2
leg ext.-180x10,220x10x2
legpress-630x20,720x20
seated calf raise-90x20x2
shrugs-315x10,495x8,585x6,315x12(held all at top)
db rows-120x8x2
isolat high row-270x10x3,290x10
preacher curl-90x10x2
hammer curl-60x8x2
ab pulldowns-120x15,145x10x2

[cornelius parkin]

Very body building orintated work outs there man:) are you progressing nicely?

kane is he the bald fellow who has the church bells going when he comes in and rolls his eyes in the air?he kicks ass:) but my fav is jon cena.......hes gansta:mrgreen: :cool:

[trapmanjoe]

yea im progressing but im thinking about doing westside training im not sure yet