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» Squids Powerlifting journal - Dynamic warmups of smokes and beer (Go to post)21-06-2010 @ 15:23 
ME Deadlift

Deadlifts
100kg/220 pounds x 3 - 3 sets
110kg/242 pounds x 3 - 3 sets
120kg/264 pounds x 2 - 3 sets
125kg/275 pounds x 1 - 3 sets

Squats
60kg/132 pounds x 20 - 1 set
60kg/132 pound x 15 - 1 set
60kg/132 pound x 16 - 1 set

I really felt my hips on these, I have an instinct to break at parallel which didn't help

Pulldowns with Triangle bar
70kg/154 pounds x 10 - 4 sets

Machine Rows (underhand)
50kg/110 pounds x 12 - 4 sets
» Squids Powerlifting journal - Dynamic warmups of smokes and beer (Go to post)19-06-2010 @ 13:58 
DE bench

Ballistic Bench
Bar x 10 - 2 sets (Monster mini's on)
30kg x 3 - 6 sets

Flat bench
60kg x 6 - 4 sets

Rolling JM press
30kg x 10 - 4 sets

Rolling Dumbbell Ext.
12kg x 10 - 4 sets

Snatches
Bar x 5 - 2 sets
30kg x 5 - 1 sets
40kg x 5 - 2 sets
50kg x 5 - 2 sets
» Squids Powerlifting journal - Dynamic warmups of smokes and beer (Go to post)07-06-2010 @ 21:56 
Bench
60kg x 3 - 3 sets
70kg x 2 - 3 sets
80kg x 1 - 3 sets
90kg x 1 - 1 set

Band suspended weight bench press
40kg x 12 - 4 sets

Plate Front Raises
20kg x 12 - 3 sets

Barbell rows
60kg x 8 - 4 sets

Face pulls
45kg x 20 - 5 sets
» Squat the Ripper (Go to post)04-06-2010 @ 10:26 
Really loose jogging bottoms, from republic if your trendy or a big name market chain if your not a c**t
» Squids Powerlifting journal - Dynamic warmups of smokes and beer (Go to post)04-06-2010 @ 10:23 
Too right sir
» forearms (Go to post)04-06-2010 @ 10:21 
Plate wrist curls, thick bar work and ofcourse just get really f**king fat, like 4+ neckrolls fat
» wrist wraps (Go to post)04-06-2010 @ 10:18 
I like the 24" Metal solid black ones, brought them at Bodypower for £20 and they are really good for making a cast, I also have the APT convicts which are also the balls
» Squids Powerlifting journal - Dynamic warmups of smokes and beer (Go to post)02-06-2010 @ 19:05 
DE Bench

Bench
60kg x 5 - 5 sets

Plate Front Raises
20kg plate x 8 - 4 sets

Lateral Raises
12kg dumbbells x 12 - 4 sets

Behind the neck press
40kg x 12 - 4 sets

Tate Press
14kg x 12 - 4 sets

DE Deadlift
Deadlift
Bar + 20kg Bands x 10 - 2 sets
60kg + 20kg Bands x 10 - 2 sets
80kg + 20kg bands x 5 - 5 sets
100kg + 20kg bands x 3 - 2 sets

Back raises
BW x 20 - 4 sets
15kg x 12 - 3 sets

Leg Raises
BW x 10 - 5 sets
» protein (Go to post)27-05-2010 @ 00:35 
Well, I dunno, you can take a s**t tasting protein and throw in waxy maize and it tastes awesome compared to before, although it is only really applicable to post workout shakes
» Squids Powerlifting journal - Dynamic warmups of smokes and beer (Go to post)27-05-2010 @ 00:08 
What is good, teenager who trains in powerlifting, not much else to say well apart from the fact that I really REALLY like to cut squats high, hitch and touch and go as much as possible, Here are my last two training sessions.

ME (?) GM
GM's
60kg x 5 - 4 sets
80kg x 3 - 4 sets

Back Raises
BW x 15 - 2 sets
15kg Medicine ball x 15 - 4 sets

Romanian Deadlifts
60kg x 10 - 3 sets
80kg x 10 - 3 sets

Lunges
BW x 25 - 3 sets
BW x 17 - 1 set

ME Bench
Bench
Bar x 20 - 2 sets
40kg x 10 - 2 sets
60kg x 3 - 3 sets
70kg x 2 - 3 sets
75kg x 1 - 3 sets

Rolling Dumbbell Ext.
14kg's x 12 - 4 sets

JM Press
30kg x 15 - 4 sets

Pulldowns
63kg x 12 - 3 sets
77kg x 8 - 2 sets

Dumbbell rows
40kg x 15 - 3 sets
40kg x 10 - 2 sets

Cleans
60kg x 5 - 5 sets
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