ben's powerlifting 10week program

[benman2002]

well my new gym owner/family friend is training me for free so he wrote me up a program for summer...he has plenty of experiance with powerlifting--has several trophys around the gym from winning benchpress & PL competitions....my current stats are ---

167lbs

bench-265
squat-300
deadlift-325

goals after 10weeks...

bench-300 x 1
squat-330 x 2
deadlift-350x2

now ive been out of the gym for about 3 weeks due to finals and such...

these goals were set by the guy whos training me--the bench seems like a HUGE increase!! the squat and deadlift i think i can reach fairly easly...

monday will be deadlift day
wednesday bench
thursday shoulders, arms
friday squat

May 24
Slept 10hrshaha i havent slept this long in forever!i love summer!!

Deadlift-
warmup with light SLDL's
155lbs x 10--very very easy....trainor said to stick with the program and resist the urrg to go heavyer...
Shrugs
275x3x8--felt heavy--havnt been doing barbell shrugs for a while
Reverse Hypers
3x8(dont know what weight i did)
Partial Deadlifts
225x3x8--again pretty easy

* workout was good although at times it seemed too light..it will be interesting having a coach for the next 10 weeks..im very excited

[DaRkAnGel]

Are you going to wave load up to a heavy intensity or will you just be doing it in a linear fashion towards the end of your cycle?

Btw, good job on the 10 hours. I slept 11 somehow!?!?!?!? (its summer what can i say)

[benman2002]

Originally Posted by DaRkAnGel

Are you going to wave load up to a heavy intensity or will you just be doing it in a linear fashion towards the end of your cycle?

Btw, good job on the 10 hours. I slept 11 somehow!?!?!?!? (its summer what can i say)

wave load?--if u mean 1 week is heavy and one week is light--my deadlift days are like that with the weight steadily increasing...

bench will be going up 10 lbs a week with the # of reps decreasing

and the squat will be going up 20lbs a week after week 3 w/ the reps decreasing...

[benman2002]

May 26
Bench day

slept 10 hrs hahahahahahaha...i love it

Barbell Benchpress:
warm-ups
210lbs x 7 -- very easy again ...ohwell

Incline benchpress:
155 x 3 x 8 -- seemed heavyer than it should been .. last set i only got 6

Machine Benchpress:
80lbs per arm x 3 x 8 --- this was pretty hard --felt good though- first time ive used this machine

[benman2002]

MAY 27

Shoulders & Arms Day

well didnt record weights...haha but..

did.. dumbell military press
front and side raises
Barbell curls
nose breakers
preacher seat curl
cable push downs

...had an ok workout...ready for tommarrow--SQUAT DAY!

[benman2002]

MAY 28th

ok so today was SUPPOSED to be squat day buttttt.........

late lastnight i got a call from a guy who needed a few guys to help him rough a house and so i said i would...(his regular crew was gone or somthing)

talk about freakin HARD WORK!!...there by 7am...stopped working about 4pm and only got half of it done!...other half is tommarrow!...i am wayyy to tired to workout..hopefully i can tommarrow night..or if not then sunday and push everything back....BUT then im going to the beach next week so workouts might be screwed up some then if i cant find a beach down there....

im pissed and i feel like im cheating myslef-but i just cannot workout tonight my whole body aches and my head is killin me!

SO--my advice to everyone-----DONT BE A ROUGHER!!!!!!!!!!

[benman2002]

MAY 29

Squats
warmups, 185lbs x 7 x 2

legpress-(feet close together)
4 plates x 8 x 2

legpress-(feet apart)
6plates x 6 x 2

leg curls

overall a good workout

[benman2002]

May 31

deadlift

warmups , 210 x 7 very very easy...cant wait until i get to go heavyer
other exersizes

June 1
Bench Press
220 x 5 pretty easy

other exersizes

[benman2002]

just got back intown ..missed just about a whole week of the program..i think im gonna do week 2 bench workout again, and the squat workout from week 2(missed that one), and a shoulder and arm workout-- then start back with week3 next week.

i love the beach...i prolly killed my strength for a week or so though ....drank atleast some everynight(only over-did it once though)..and ate like crap all week...ohwell

[benman2002]

June 9th
Slept 10hrs

Bench-
warmups
230x4 - got this pretty easy

Incline Bench

165 x 8 3 sets

Machine Bench

3Sets of 8
80lbs per arm

[benman2002]

June 14th

ok so i guess i really have trouble updating my journal! ohwell....

today was deadlift day

warmups then i did 230 x 5
lat pulls-- 3x8 140lbs
seated rows -- 3x8 150lbs