NOTE: Sorry I have been so slow to update. I have been having a really hard time getting motivated back to training. I am going to really try hard for this week to be the week. I am going to start very slow and work my numbers up over 12 weeks and see where I am at that point. The goal here is to get back in the routine of training AND try to get back in powerlifting shape so I can truly begin to push myself again. Current meet goals are the Aggie Invitational in Feb 2011 and USAPL Masters Nationals in Atlanta - May 2011. Here we go!
Phase 1 / Week 1 / Round 1
Squat Max = 365
Bench Max = 335
Deadlift Max = 405
Sunday
ARC TRAINER: 20 min Cardio Mode @ level 2 - burned 410 calories
Monday
Squat - Bar x 10 x 2 sets; 135 x 6 x 2 sets; 185 x 5; 220 x 4; 255 x 3 x 2 sets; 275 x 3 x 5 sets
Straight Leg DL - 225 x 5 x 5 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 220 x 4; 235 x 3 x 2 sets; 250 x 3 x 5 sets
Lats/Tris
Tuesday
Off Day
Wednesday
Deadlift - Bar x 8; 135 x 8 x 2 sets; 205 x 5; 245 x 4; 285 x 3 x 2 sets; 305 x 3 x 5 sets
Reverse Hypers - 90 x 8 x 3 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 200 x 4; 235 x 3 x 2 sets; 250 x 2 x 2 sets; 270 x 1 x 2 sets; 250 x 2 x 2 sets; 235 x 3; 200 x 5; 170 x 7
Thursday
ARC TRAINER - 20 min Cardio Mode @ lvl 5 = 400 calories burned
Friday
Squat - Bar x 10 x 2; 135 x 6 x 2 sets; 185 x 5; 225 x 4; 245 x 3 x 2 sets; 295 x 2 x 5 sets
Eagle Leg Press - 10 x 3 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 200 x 4; 235 x 3 x 2 sets; 270 x 2 x 4 sets; 270 x 6; 225 x 10
Saturday
Deadlift (off block) - Bar x 8; 135 x 6 x 2 sets; 205 x 5; 245 x 4 x 2 sets; 265 x 4 x 5 sets
Reverse Hypers - 70 x 8 x 3 sets
Incline Bench Press - Bar x 10 x 2 sets; 95 x 6; 135 x 5; 170 x 4; 200 x 4 x 6 sets
Seated Rows - 10 x 3 sets
Biceps - 10 x 3 sets
Ab Roller
NOTE: This was the most intense workout I have since I was injured in January. It felt really good!
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