Workout – Tuesday 9/9/14

Posted: September 10, 2014 in Training Journal
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(Supposed to be Multidirectional Agility Day, but Alarm didn’t go off this morning)

I went to Big Iron Gym this evening.  Did some arm accessory work and maxed on Bench Press.  I am competing at the end of September in powerlifting so I figured I should focus a bit on the big three.  Here is what I did.

Bench Press –  135 x 10 reps x 1 set, 185 x 10 reps x 1 set, 205 x 8 reps x 1 set, 225 x 5 reps x 1 set, 245 x 3 reps x 1 set, 275 x 3 reps x 1 set, 315 x 1 rep x 1 set (this is my current PR), with a little advice from pro powerlifter/world record setter Shawn Frankl 315 x 2 reps x 1 set with 2 boards.  

One Arm Preacher Curl – 35 x 8 reps x 1 set, 30 x 8 reps x 1 set, 25 x 8 reps x 1 set, 20 x 8 reps x 1 set, 15 x 8 reps x 1 set.  Only 30 seconds rest in between each set.

Tricep Rope Pushdown – 40 x 10 reps x 1 set (slow), 60 x 10 reps x 3 sets, 80 x 10 reps x 3 sets

Spent some time talking with guys about diet.  I will post about that in a diet category sometime.

 

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