...to recap my old school training

Check out my post on Thursday, April 22, 2010. This post contains the program that got me into powerlifting. I would recommend it to anybody...whether they are looking to powerlift or bodybuild. This program built my foundation.

The Last Three Sessions...Happy Independence Day

Paying homage to my old school training style continues...all lifts done without any equipment (no gear, no belt, no knee sleeves/wraps, etc.) Still doing my core lifts but also incorporating some commercial gym accessory work to give my body break.

July 1, 2010

*Training completed at Capital Athletic Club

Bench Press

225 x 10 x 3

Weighted Dips

45/bodyweight x 10 x 3

Shoulder Dumbell Press

65 x 10 x 3

Bent Laterals

40 x 12 x 1

45 x 10 x 2

Concentration Curls

45 x 10 x 2

Straight Bar Curls

95 x 10 x 2

July 3, 2010

*Training completed at Redding gym

Squats

365 x 8 x 3

Leg Extension

120 x 12 x 3

Hip Adductors (inner thighs)

150 x 12 x 3

Seated Calf Raise

180 x 10 x 3

Donkey Calf Raise

400 x 10 x 3

July 7, 2010

*return to Supertraining (albeit on a Wednesday)

Conventional Deadlifts (w/ Q Bar)

425 x 10 x 3

Close Grip Cable Pulls

100 x 12 x 1

120 x 10 x 2

Pull Ups

Bodyweight x 10 x 3 (a couple of the last reps may have been partial)

Back Attack

90 + band tension x 8 x 3

Straight Bar Tricep Extensions

95 x 8 x 2

Dumbell Kickbacks

45 x 10 x 2

Good times...