Audi's powerlifting log

[Doc.Sust]

no prob

[audis4]

Wednesday, April 11, 2007

Flat bench (longbar)
255lbs
2X6

board press:
205lbs
3X5

close grip bench:
185lbs
2X6
205lbs
1X6

great workout

been having some trouble sleeping, not sure if it's from aas but I take a little nyqu. and I'm good to go.

[Doc.Sust]

good work

[Squatman51]

why is your board press less than your regular bb bench

[audis4]

^^I'm not maxing out on board press, just going moderate weight. Also, doing board press after regular flat

[audis4]

thanks doc!

[Doc.Sust]

^^I'm not maxing out on board press, just going moderate weight. Also, doing board press after regular flat

dont be afraid to pusgh yourself more with the board presses, after you get used to them, you will handle at least the same weight you flat press with or more, for myself, theboards are always heavier than the flat press, but i have been doing boards for years so i am used to the movement and my tri;s are already strong.

[IronReload04]

cool log

[chest6]

Good stuff...I always liked board press. I liked hittin 2 boards..

I really just couldn't stay injury free doin all that..

Flat bench and me do not mix very well. Strained pec time and time again

[Doc.Sust]

i use the 3 and 4 board, everyone is different, the idea is to use the board height that corleates to the wekest part of the individuals press

[chest6]

Yep, that was my weakest part when I was pressing.

Really helps to get through that sticking point.

Sust, are you having him pause on the board? Thats wut I used to do I think thats wut i was told

[Doc.Sust]

no pauses on the boards especially if you are a shirted presser, you let the weight slam onto the board and than throw it back up and back as quick as you can. i used to pause and the guys who train with told me to do it this way and it works alot better, you wont use as much weight , but it really helps you learn the form for a shirt and how to flare your elbows out

[audis4]

^^been busy. Will post fridays workout later today

ya, I didn't have boards wed. so I stopped about 4" off my chest.

[audis4]

Friday, April 13, 2007

squat:
295lbs.
2X6

flat bench:
195lbs
3X5

low back rows:
5X10
varied the weight

can't remember if I did another exercise ??

[audis4]

Monday, April 16, 2007

deadlift:
375lbs
2X6
**this was easy**

dimmel deads:
185lbs
3X15
**will hit 200lbs next week**

manta ray squat:
275lbs
1X5
315lbs
1X3
**back was sore**

lat pull down:
5X10
**didn't go really heavy, used perfect form**

little PWO cardio.
good workout!

[Doc.Sust]

ok now you are using some weight!

[audis4]

ok now you are using some weight!

ya, it felt good!

I like keeping the auxillaries fairly heavy. Will do light aux. when feeling extra tired or overtrained.

Thanks doc.

[Doc.Sust]

again no problem

[audis4]

it's been 2.5 weeks and the test/tbol hasn't kicked in. Guessing probly around week 4 or 5

[Doc.Sust]

wk 4 you will see it.

[Doc.Sust]

^^been busy. Will post fridays workout later today

ya, I didn't have boards wed. so I stopped about 4" off my chest.

if you dont have boards do the presses in the power rack. if that isnt an optionadd an extra set or 2 to flat press and close grips, stopping 4' will not help your strength, totaly different movement

[audis4]

^^ok thanks doc!

[audis4]

Wednesday, April 18, 2007

flat bench:
225lbs
2X6

board press:
225lbs
1X6
275lbs
1X6

close grip:
205lbs
1X6
225lbs
1X6

great session!

[Doc.Sust]

better,keep pushing heavy on the boards

[audis4]

squats:
255lbs
1X6
275lbs
1X6
295lbs
1X6

flat bench:
175lbs
1X5
225lbs
1X5
225lbs
1X5
**easy, probly could have wipped out 12-15 of these**

tricep pulldown:
entire stack
3X12

low back rows:
5X10
heaviest yet

note...did and extra set on bench and squats...just felt pumped

[audis4]

Monday, April 23, 2007

deads:
425lbs
2X6
**not bad...probly could have done 450lbs

dimmel deads:
225lbs
3X15
**these always kill me

manta ray squat:
225lbs
2X5
no way i'm adding any weight...back was tight as hell!

lat pulldown:
5X10
moderate weight
controlled w/ perfect form

good workout!

on a side note, a guy stopped me (terrible with remembering names) and asked me how much weight I lifted etc. 'cause he saw I was wearing my powerlifting shirt (right outside starbucks). turns out, he's #1 in washington state in his age group (71 yo) for squats and bench. We talked for a bit, finally nice to talk to someone with the same interests as me

[Doc.Sust]

even thought the deads feel light, stick to the plan and dont do more weight, otherwise you may peak early.

[audis4]

Wednesday, April 25, 2007

bench:
225lbs
2X6
315lbs
1X3
did this in place of board presses

close grip bench:
225lbs
3X6

good session

[Doc.Sust]

you have to do the board presses or rack work

[audis4]

Friday, April 27, 2007

squats:
295lbs
2X6

bench:
195lbs
3X5

tricep extension:
entire stack
3X12

low lat row:
entire stack
5X10

[audis4]

deads:
365lbs
2X6

dimmel deads:
3X15

manta ray squats:
2X6

lat pull downs:
5X10
various weight

[Doc.Sust]

how are the dimmels going? well or bad? what weight r u using?

[audis4]

how are the dimmels going? well or bad? what weight r u using?

going good, they really kill me after the normal deads!
monday i did 225lbs for dimmels...i'll go up next week.

[audis4]

Wednesday, May 02, 2007

bench:
225lbs
2X6

board presses:
275lbs
2X6

close grip:
185lbs
3X6

did 2 sets hammers for shits

good session

[Doc.Sust]

going good, they really kill me after the normal deads!
monday i did 225lbs for dimmels...i'll go up next week.

thast is good weight tohandle.youare doing good. keep it up

[audis4]

Tuesday, May 08, 2007

**Did deads etc. today rather than yesterday

deads:
425lbs
2X6

dimmel deads:
245lbs
3X15
oh my goodness!!! back is sooo tight

manta ray squat:
225lbs
2X5
**didn't want to push my back too much

lat pull down:
various weight
medium to hard
5X10

good session.

[Doc.Sust]

wow . keep it up w/ the dimmels, they will make you so strong! u r doing well, you are going to pull like a gorilla at this meet if you keep it up!

[audis4]

^^thanks doc!
ya, they were tough but hopefully i'll be going up next week

[audis4]

took wednesday and friday off from the gym. felt ill most the week. think i knicked a vein
i'll hit the gym hard monday.

[audis4]

Monday, May 14, 2007

deads:
375lbs
2X6

dimmel deads:
255lbs
3X15

squats:
405lbs
1X5
315lbs
1X5
went down because back was pretty tight

lat pull down:
5X10
good workout