|
1,420 post(s)
|
Okay guys, I found my new goal, and where I want to accomplish it. I have been competing in powerlifting meets since I was 18 years old, and I want get back to doing that for a while. I am going to compete in the Iowa State Championships on April 27th. My goal is to compete in the 220lb class and bench press 440lb. I have benched 420 before and it was much easier than anticipated, so at this next meet I really want to hit 440. I have never done double bodyweight, and would love to do that just once in my life. I will start posting up my workouts this next week so you guys can get an idea of the different kind of training that is involved with powerlifting. Til next time. Wayne |
|
|
|
3,024 post(s)
|
Wayne I trained with World Class Power Lifters (Title winners, all Natural and proud) in New Hampshire, last summer. Completely different approach to training - nicest guys ever - made some very close friendships. looking forward to following your progress. Good luck on April 27th 2008--my 43rd Birthday. |
|
|
|
Administator
191 post(s)
|
you go man! I would like to see what a powerlifter does also.
|
|
|
|
1,420 post(s)
|
Okay today wasn't a powerlifting routine yet, but I just wanted to share it with you anyway, cause I'm an egomaniac! Today was back and biceps 1.) Bent Over Rows - 135 x 12, 185 x 10, 225 x 8, 275 x 6, 315 x 5, 225 x 20 2.) Hammer High Row - 2plates/side x 12, 3/side x 15 x 2 3.) Straight Bar Curls - 95lb x 10 x 4 - 10 seconds rest between sets 4.) Hammer Curls - 40lb x 10 x 3 - 10 seconds rest between sets 5.) Low Cable Row - 150 x 15, 200 x 12 x 2 6.) Icarian Preacher Curl - Single Arm - 40lb x 12 x 3 Toast! Wednesday begins the powerlifting routine. Oh, my weight is at 211.4 today....cool. Later, Wayne |
|
|
|
808 post(s)
|
powerlifting is a really cool sport and there is ZERO politics either you lift the weight or you dont its clear cut. Your a strong dude to begin with Wayne im sure you will have no problem at all doubling your weight, shoot I say go for 450!!
|
|
|
|
3,344 post(s)
|
What is an "Icarian" curl, Wayne?
|
|
|
|
1,935 post(s)
|
Dan...Icarian is a brand of equipment...my guess is it is just a standard preacher curl machine made by them. |
|
|
|
3,344 post(s)
|
ahhh..I thought perhaps he was hanging upside down or something.
|
|
|
|
1,935 post(s)
|
nope, those are Batman preachers! 
mwah mwah... |
|
|
|
1,420 post(s)
|
Here's my workout for today. The weights aren't that amazing becuase some of the execises I haven't done in like 6 years(reverse grip bench press). 1.) Board Press - Bench Press( 2 - 2X4's on your chest, hold the weight on the board for a second then press the weight up.) warm up - then 315 x1, 340x 1, 365 x 1 - easier than expected 2.) Incline Dumbell Presses 70 x 10, 90 x 10, 100 x 12 3.) Reverse Grip Bench Press 225 x 10 x 3 4.) Decline Skullcrushers( EZ curl bar) 45's on each side x 8, 45's and 10's x 6, 45's x 8 Then I did a bunch of high rep cable work that isn't worth mentioning! Next Wednesday I plan on going up to 380 on the board press, then switching to Rack Presses for a few weeks, then moving on to Floor Presses for 3 weeks. Exciting stuff I tell ya. |
|
|
|
2,448 post(s)
|
Wayne - do you miss cardio or what?????? |
|
|
|
1,420 post(s)
|
I'll be honest with you.........NO! I am actually doing it 3 times a week...sometimes. But only for 20 min. and I really try to keep my heart rate under 65 bpm.
|
|
|
|
1,420 post(s)
|
Here was today's workout. It went a little something like this. Next week I will be switching to either rack presses or floor presses. | Today's workout | | | | | | | | | | | | | | | | Exercises | | | | | | | | | | | | | | | | | 1.) Board Press - | 315 x 1 | 345 x 1 | 365 x 1 | 380 x 1 | | | | 2.) Push Press - | 135 x 8 | 185 x 6 | 205 x 5 | | | | | 3.) Decline Bench - | 225 x 10 | 275 x 6 | 300 x 5 | | | | | 4.) Arnold Press - | 65 x 8 x 3 - very slow / 6 second eccentric | | | | 5.) Push Downs - | 100 x 10 x 3 - the stack I used is harder for some reason | | 6.) Icarian Pec Fly - | 160 x 10 | 180 x 10 | 220 x 10 | | | | | 7.) Reverse grip pushdown | 110 x 10 x 3 | | | | | 8.) Lateral Raises | 30 x 10 x 3 | | | | | | | | | | | | | Smoked! | | | | | | | |
|
|
|
|
3,344 post(s)
|
Wayne- I found some good pictures of you from World's. Do you want them?
|
|
|
|
1,420 post(s)
|
Dan, Send them to me. It would be nice to see a picture of me when I wasn't extremely obese. I'm so fat right now, I can't even put it into words.....but I am getting damn strong though. 315 x 7 on the board press today. Thanks Dan. |
