****POWERHOUSE's Training Log****

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powerhouse283

0
I just took a week off of working out and i'm gonna get started again. I just turned 17 years old. I weigh 180lbs the last time I checked. My bench is or was around 262lbs max, deadlift went from 330 to about 370 just from starting to focus on it alot more. And my squat was at 360. Alright, but I want them to get way higher. I want my bench to be about 300, deadlift i want to be 400+ mabye 500. And squat 400-500. I found a routine that someone else on here was using so i hope that he won't be mad. It is a nice routine. I'll be going for power/strength on most of these movements, too.

Monday:
-Bench Press
-Bent-over Rows
-Close Grip Bench
-Close Grip Bent-over Rows or Lat Pulldowns
-Pull-ups

Tuesday:
-Squats
-Cleans
-SLDL
-Lunges or Reverse Lunges

Thursday:
-Speed Bench
-Hang Clean + Push Press
-Military Press
-Pendley Rows
-Yates Rows
-Chin-ups

Saturday:
-Conventional Deadlifts
-Squats
-Front Squats
-Shrugs

I'll be starting back tomorrow. So wish me luck, I will keep all posted here!
 
9/24/07 - Monday

Bench Press:
225x4
230x4
235x3
240x2
250x1

Bent-over Rows
185x8
195x7
205x5
205x5
210x3

CG Bench Press:
135x10
185x7
195x3

CG Bent-over Rows:
135x10
185x8
195x4

Pull-ups:
BW + 10x8
BW + 25x4
BWx5

Comments:
I made a really big arc in my back when benching and it worked good. Pretty good workout after taking a week off. It felt good.
 
9/25/07 - Tuesday

Squats:
225x10
315x3
325x2
295x5
295x4

Cleans:
170x5
175x3
185x2
195x2
210x0
210x1

SLDL:
225x6
295x3
300x3
305x2
310x1

Reverse Lunges:
135x5
155x5
185x2

Comments:
Straight leg deadlifts were new, never tryed them, can do a lot more on regular deadlifts. Cleans were great, never got 210 before. And I didnt have a squat rack today so I couldnt go crazy on the squats. I usually have one though. I workout at two gyms and at my friends house. Lunges were new, I wanted to do reverse lunges instead it felt better. The reps are on both legs. Pretty good workout today. Legs felt great with lunges!!
 
Good luck with the journal. I am gald you started one.......!

Wish ya the best........


If I can assist in any way let me know.........


and



Rock on, Brotha!
 
damn, you're a strong young guy! Keep up the good work!
Love to see someone actually doing pendlay rows! that's awsome
 
9/27/07 - Thursday

Speed Bench:
185x14
195x10
200x9
205x5
205x3

Hang Clean + Push Press:
135x4
155x4
170x1
170x2
185x0
185x0
185x0
185x1

Military Press:
135x4
135x2
135x2
135x3
135x4

Pendley Rows:
200x5
200x5
205x5
215x4
220x2

Yates Rows:
205x4
205x4
205x4

Chin-ups:
BW + 10x10
BW + 10x7
BW + 10x6
BW + 10x3
BW + 10x5

Comments:
Push press holds my hang cleans back. Like i went heavy on my hang cleans and i couldnt do that push press on 185lbs. But I did the hang clean part, and my friend made me try again like 4 times lol i finally got it though!!! Yates rows are new for me. Pretty good intense workout!
 
9/29/07 - Saturday

Deadlifts:
317x4
337x3
357x2
377x1

Squats:
295x5
317x3
317x2
327x3
327x3

Shrugs:
225x8
275x6
275x4
275x6
275x6

Comments:
When I was deadlifting (RAW) no belt and no straps, when I did 377, my hand calas started bleeding after i was done. so i couldnt do my last let, it kinda hurt lol...just a little cut near the calas. Squats were really hard on me too after that deadlift of 377. hey thats a new record for me. no straps 2. i think thats y it cut my hand... idk if i wanna use straps tho
 
10/1/07 - Monday

Bench Press:
230x4
235x3
240x2
255x0
225x2

Bent-over Rows:
200x6
205x4
210x4
215x4
225x2

CG Bench Press:
195x3
200x3
205x2
205x2
215x1

CG Bent-over Rows:
190x6
195x5
200x4
200x4
205x3

Pull-ups:
BW+10lbsx5,6,4

Comments:
Really tired today for some reason, idk why. Almost got 255 on bench really close.
 
ROCK ON!!!!!!!!!!!


Keep trucken!



ROCK IT!!!!!!!!


:)



Chillen
 
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