Floor presses
worked up to 70kgs x 5 (4 sets) *
90 x 1
100 x 1
110 x 1
120 x 1 (tied a PR but was MUCH MUCH faster!)
Decline
60 x 15
80 x 10
100 x 10 (2 rep PR)
60 x 20
Incline dumbells
20s x 15
25s x 12 (3 sets)
Pec deck machine
2 x 20
Chins
4 sets x 12 (w/BW)
Rolling Tri extensions
12s x 15
15s x 15 (3 sets)
*I took a bit of advice from Donnie Thompson. Although his last meet displayed miserable lifts, He is certainly a strong mofo and has proved this time over. The advice was that beginner powerlifters do not adhere to any foundations and dive right in to advanced methods. thats all well and good, but what use is that powerlifter if you cant even seperate him from the viewing crowd? he advise more volume based approaches with Dynamic work liek 4 sets of 6 or so. I decided that 4 sets of 5 is effective with submaxmimal weights. this way I can move the weight fast and incorperate Hypertrophy work.
On a side note, it's time i start getting myself up on the scales. Bit by bit i would like to make my way to 79-80kgs and train at that weight solid and steady. I will then cut the weight to 75kgs (i just not done there yet), with the help of WPF World Champ Bernie Delaney, I have made a few nutrtitional adjustments to get me there. HELLO CALORIES :)..
life is good when EVERYDAY is a HIGH CARB DAY!
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