here is my first attempt at a somewhat structured workout program and log...
Stats: 5'6 150 (148 wt. class)
Best DL: 479.5
Best SQ: 365 in power briefs
Best BNCH: 205 (weak point)
probably 10% BF
i am going to start a 5x5 routine with a couple added assist moves
i do competitive DL with the WABDL and my goal is to beat their CA state record of 512.5 ...the meet where i pulled the 479.5 i took a 4th attempt on 513.5 and had it off the ground a bit and lost it... that was a year ago... 2 weeks ago i had a meet and missed the 479... but i lost focus training for 6 months and now i need to get back on track...
i also may consider moving up a weight class to 165's... but that is not my most important goal at the moment...
todays workout
DL using belt... off the floor, deloading very briefly every rep
5x365
5x375
5x380
4x385
4x385
Box Squats off a low bench with knee wraps, power briefs and a belt (the briefs will be off on days i squat first)
5x225 easy
5x275
5x315
2x365 thank god for safety rack
5x315
Standing OHP raw
5x5 with 95lb... im going to get better at these... this was tough but i got my reps...
assist work for DL day:
Good Mornings
5x95
5x135
5x135
Rows (back flat)
3 sets 5x135
Pullovers
5x60 easy
5x70
5x80
3x85
...sat in steam room 15 min after workout and stretched out real good...
i will post diet for day later... now im at about 3500 cal and 250gm protien but i have 2 more meals to go...
Stats: 5'6 150 (148 wt. class)
Best DL: 479.5
Best SQ: 365 in power briefs
Best BNCH: 205 (weak point)
probably 10% BF
i am going to start a 5x5 routine with a couple added assist moves
i do competitive DL with the WABDL and my goal is to beat their CA state record of 512.5 ...the meet where i pulled the 479.5 i took a 4th attempt on 513.5 and had it off the ground a bit and lost it... that was a year ago... 2 weeks ago i had a meet and missed the 479... but i lost focus training for 6 months and now i need to get back on track...
i also may consider moving up a weight class to 165's... but that is not my most important goal at the moment...
todays workout
DL using belt... off the floor, deloading very briefly every rep
5x365
5x375
5x380
4x385
4x385
Box Squats off a low bench with knee wraps, power briefs and a belt (the briefs will be off on days i squat first)
5x225 easy
5x275
5x315
2x365 thank god for safety rack
5x315
Standing OHP raw
5x5 with 95lb... im going to get better at these... this was tough but i got my reps...
assist work for DL day:
Good Mornings
5x95
5x135
5x135
Rows (back flat)
3 sets 5x135
Pullovers
5x60 easy
5x70
5x80
3x85
...sat in steam room 15 min after workout and stretched out real good...
i will post diet for day later... now im at about 3500 cal and 250gm protien but i have 2 more meals to go...