tag:blogger.com,1999:blog-2219114769723270292024-03-08T09:16:46.367-08:00Paleo and PowerliftingBlog about my personal adventure in powerlifting, training, and paleo nutrition.Paleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-221911476972327029.post-4671911851012693812011-01-31T08:14:00.001-08:002011-01-31T08:14:57.082-08:001/31/2011 Speed Bench DayGeneral Warmups <br />
<br />
Dynamic Flat Bench <br />
125 + Mini Bands Doubled <br />
9 sets of 3 using 3 diff grips <br />
<br />
Decline DB Press <br />
45x30<br />
50x30<br />
50x20<br />
<br />
Tricep Ext (over chest)<br />
30x10x4<br />
<br />
V-Bar Pressdown <br />
75x10<br />
90x10<br />
<br />
Lateral Raises <br />
20x12<br />
35x12<br />
30x10<br />
<br />
Iso Low Row Machine <br />
140x12x3<br />
<br />
Facepulls <br />
100x10x3<br />
<br />
Hanging Leg Raises <br />
12,12,15<br />
<br />
Crunches <br />
50,50,50<br />
<br />
DONEPaleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0tag:blogger.com,1999:blog-221911476972327029.post-82979834169585424192011-01-28T08:58:00.001-08:002011-01-28T08:58:30.865-08:001/28/11--GPP WorkGeneral Warm Ups <br />
<br />
BW Bench for Reps <br />
195x16<br />
<br />
Barbell Complex (10 exercises without rest)<br />
Deadlift <br />
Stiff Legged Deads <br />
Hang Cleans <br />
Push Press <br />
Reverse Lunge <br />
Back squat <br />
Good Morning <br />
Bent Over Row <br />
Push Ups <br />
Curls <br />
Set 1 95# 6 reps each <br />
Set 2 115 6 reps each <br />
Set 3 155 4 reps each <br />
<br />
Heavy Hamstring work <br />
Heav Leg Presses <br />
6 sets of Biceps <br />
Weighted Ab Work <br />
<br />
10 min of treadmill <br />
<br />
DONEPaleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0tag:blogger.com,1999:blog-221911476972327029.post-3332684794558038492011-01-28T08:57:00.003-08:002011-01-28T08:57:56.793-08:001/27/11--Dynamic SquatBox Squats <br />
225x2x10<br />
<br />
Dimmel Deads <br />
135x12<br />
135x12<br />
135x10<br />
<br />
Leg Ext <br />
4 sets of 20 <br />
<br />
Leg Curls Single Leg <br />
4 sets <br />
<br />
Back Ext <br />
2 sets of 20 <br />
<br />
BB Shrugs <br />
225x12<br />
225x12<br />
315x12<br />
<br />
Incline DB Curls <br />
20x15<br />
25x12<br />
30x10<br />
35x10<br />
<br />
Standing AB work <br />
<br />
DONEPaleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0tag:blogger.com,1999:blog-221911476972327029.post-32938957252582587502011-01-28T08:57:00.001-08:002011-01-28T08:57:15.198-08:001/26/11--ME Bench<div class="body clear">10 min of treadmill<br />
<br />
Rotator Cuff Prehab work <br />
<br />
Floor Press<br />
45x12 <br />
95x10<br />
155x6<br />
185x3<br />
205x2<br />
235x1<br />
250x1<br />
280x1<br />
255x1x4<br />
<br />
Top End Partials <br />
225, 275, 295 <br />
<br />
Lift off and 10 sec Iso hold<br />
315, 315, 345<br />
<br />
Close Grip Bench <br />
205x8<br />
225x6<br />
225x5<br />
<br />
Behind Neck DB Ext<br />
85x8<br />
95x8<br />
105x7<br />
<br />
Smith Machine Shoulder Press <br />
165x6<br />
165x7<br />
165x5<br />
<br />
FacePulls <br />
90x12<br />
105x12<br />
120x10<br />
<br />
Weighted crunches, hanging leg raises, and decline sit ups <br />
<br />
DONE </div>Paleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0tag:blogger.com,1999:blog-221911476972327029.post-60962141317475394142011-01-28T08:56:00.001-08:002011-01-28T08:56:31.348-08:001/24/11-- ME Squat Day10 min treadmill<br />
<br />
Wide Stance Squat <br />
45x12<br />
135x8<br />
185x5<br />
255x3<br />
315x1<br />
350x1<br />
385x1<br />
350x1x4<br />
<br />
GHR <br />
BWx5x4<br />
<br />
Upper Back, Lower Back, Bicep, and Ab Work<br />
<br />
DONEPaleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0tag:blogger.com,1999:blog-221911476972327029.post-52212198544286778252011-01-28T08:55:00.000-08:002011-01-28T08:55:42.723-08:001/22/11----Dynamic Bench DayTreadmill 10 min <br />
<br />
Shoulder Pre-Hab Work <br />
<br />
Flat Bench<br />
115 + mini bands double choked 3x9<br />
<br />
Incline DB <br />
40x30x2<br />
40x20x1<br />
<br />
Incline Skull Crushers <br />
85x15x3<br />
85x12x1<br />
<br />
Around the horn <br />
20x10x2<br />
<br />
Machine Rows <br />
3 sets <br />
<br />
Hammer Curls <br />
Run the rack 60's to 20's<br />
<br />
Laying Weighted reverse crunches <br />
20x2 <br />
<br />
Wide Leg Situps <br />
20x2<br />
<br />
DONEPaleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0