Good workout today

Had a good workout today so I thought I would share:

Wide Grip Chins(hands at the end of handles) 15,12,10,8,6
Seated Row 180x15/225x12/270x10/325x8
Barbell Rows(strict) 225x8/275x8/315x8
Straight Arm Pulldowns 100x12/60x4x12
T-Bar Row 140x3x10

Preacher Curl 65x8/85x5/65x2x8 superset with:
Hammer Curls 30x4x10
Incline Curls 40x2x8/30x2x8
Concentration Curls 20x4x12

I saw some kid at the gym tonight squatting with 545 and it gave me chills. It wasn't the fact that he was like 4 inches high but rather the memories of doing squats with lot s of weight. Maybe....

Meet is a No Go

I will not be doing any powerlifting meets in the near future. Squats leave my back and hips aching for days and I'd rather just worry about my bodybuilding show for now. Although I may compete in some deadlift meets b/c that does not give me any problems. Here is todays workout, back/hamstrings:

Wide Grip Chins - 12, 12, 7, 6
Close Grip Pulldowns - 340x8 /300x8
Bent Over Rows - 345x8/325x7
Hammer Unilateral Rows 110x10
Hammer Seated Leg Curl 150x10+2/135x 8+2
Stiff Leg Deadlift 365x11/325x10

All sets taken to failure. When I do a second set the only rest I take is to change the weight.

Brutal Leg Training

Ok, this workout was pretty brutal. I used 10 seconds between sets of all exercises and the only warmups I did were for leg extensions and leg curls. Here it is:

Leg Extensions 250x17, 225x11 all reps with 3 sec. static hold
No rest right to Loaded squat bar:
Squats 315x15, 285x15
No rest right to loaded Hack Squat machine:
Hack Squat 270x15, 235x15(barely)
2 minute rest to warm up then:
Hammer Strength Seated Leg Curl 115x13+2, 105x11+2
No rest right to loaded bar:
Stiff leg deadlift 225x2x15 10 secs. between sets
Seated calf raise 100x2x30 each rep held at top and bottom for 5 secs

Finished off with 5 sets of abs and was out. Squats were done ATG style wearing a valeo belt.

Chest/Arm Day

Incline Press 285x9 / 255x7
Lying DB Flyes 60x6-50x5-40x8 followed right by Dips:
BW Dips x 6+3
Barbell Curls 125x10 / 105x6
Hammer Strength Machine Curl 75x8 / 65x6
V-Bar Pushdown 120x15, 100x8 followed right up with:
One Arm French Press 40x5-30x6-20x8

Did no benching today. If you have ever seen the Doug Young tribute video I did flyes the way he does them there. Felt really good but killed me when I went right to dips! Did legs on wednesday and back/shoulders on monday. I won't begin serious meet training until march/april.

Some Squat/Deadlift(Leg/Back)

Squat 405x17
Deadlift 455x14
Leg Extension 240x15
Seated Leg Curl 150x11
Weighted Chins BW+55x9
Strict Barbell Rows 315x6/285x9
Hammer Strength One Arm Rows 135x9
Shrugs 655x11

Update from past week

Here are some of my workouts from the past week:

Saturday 12/30
Weighted Chest dips 365(total weight)x11
Incline DB Press 130x15 no rest right to flyes:
Incline Flyes 65x13
Pause Bench 315x12
Seated Dumbell Press 90x14 no rest right to side raise:
Machine Side Raise 190x13
Tricep Pushdown 160x8 no rest right to cgbp:
Close Grip BP 255x17

Sunday 12/31
Pullovers 345x9 no rest right to pulldowns:
Close Grip Pulldowns 360x8
Strict Bent Over Rows 295x11
Hammer Shrugs 610x15
Incline DB Curls 60x10
Hammer Strength Preacher Curl 90x8

Thursday 1/4
Leg Extension 200x17, 230x7
Deep Leg Press 920x6 no rest right to Hacks:
Hack Squat 410x9
Hammer Seated Leg Curl 145x7 no rest right to SLDL:
Stiff Leg Deadlift 335x10
Seated Calf Raise 160x11, 9

Friday 1/5
Seated Dumbell Press 100x12, 80x9 right to side raise:
DB Standing Side Raise 50x11, 40x9
Standing DB Rear Delts 75x10, 50x15
Floor Extensions 165x8, 115x10

Abs are trained everyday. I use 60 seconds or less between sets unless I go right to an exercise then the rest is like 5-10 seconds and no warmups. This is working well for me as my weight is now 284 and bf%21. I did do some light squats on leg day up to 500x5 after my workout and had a little hip pain. Deadlift though shouldn't be a problem. I should Also mention I do 8 sets of abs everyday, usually weighted.

Motivation

After reading the results from the ADAU coal country classic and seeing that the nationals are being held in Maryland, a certain someone's hometown, I may have found the motivation to do one powerlifting meet in 2007. I haven't done a regular squat, bench, or deadlift since I hurt my back. I have been doing inclines, SLDL, hack squats, and other things. Taking what I've learned from bodybuilders I will attempt to train for the ADAU nationals and total 1800-1850 in the 319 class. This will require some weight gain, 20+ pounds, but I will do it slowly. It would be easier to compete in the 275s and easier to win but my sole competition last year was in the 319s. 650/450/700 gives me 1800. The only thing that would stop me would be my hips and back. Check back later for some training. I will not post all my training days but a few every now and then. If I can hobble threw this cycle it will most likely be my last full powerlifting competition.