ChicagoPowerlifting.com

tankballer54 · Posted: Wed May 12, 2010 2:12 pm Post subject:

5/11

Flat Bench
5x250
3x270
4x275

Close Grip Bench
5x220
5x220
5x220
5x220

DB Hammer Curls
8x50's
6x55's
4x60's

DB JM Press
5x60's
5x60's
5x60's

Abs/Hips

tankballer54 · Posted: Wed May 12, 2010 8:52 pm Post subject:

5/12

Back Squat - Deload
5x215
5x230
5x250

Single Leg Pistol Squat
8xBW Each Leg
8xBW Each Leg
8xBW Each Leg

45's
6xBW + 90
5xBW + 90
5xBW + 90

Standing Calf Raises
40xBW
40xBW
40xBW

DB Shrugs
12x120's
12x120's
10x120's

Abs

tankballer54 · Posted: Sat May 15, 2010 5:04 pm Post subject:

5/14

GHR
10xBW
10xBW
10xBW
10xBW
10xBW (Suspended Rope)
10xBW (Suspended Rope)

Reverse Hypers
x20
x20 + 25lb neck weight
x20 + 25lb neck weight

Abs

tankballer54 · Posted: Sun May 23, 2010 3:44 pm Post subject:

5/22

USAPL Meet in Harrisburg, IL

Squat:
402 lb (Good)
424 lb (No Good)
435 lb (Good)

Bench:
270 lb (No Good)
275 lb (Good)
292 lb (Good)

Deadlift:
484 lb (Good)
501 lb (Good)
518 lb (Good)

Total: 1245 lb

lynnlynn · Posted: Mon May 24, 2010 10:47 pm Post subject:

Awesome job Curtis!! Very Happy

Enjoy a de-load week, and then we'll get you back with the program. I'll send you the WO's and you can adjust the weights as needed.
_________________
"When life gives you lemons, say no thanks"
-Henry Rollins

rygor · Posted: Tue May 25, 2010 9:50 am Post subject:

GREAT job at the meet, Curtis! Do what Lynn said. Take some time off and rest!
_________________
My Training Log

"The harder I work, the luckier I get."

ca$hmoney · National Champ Joined: 17 Sep 2006 Posts: 844

awesome meet Curtis
_________________
There is no finish line.

Isaakov · State Champ Joined: 05 Aug 2009 Posts: 188

Good to see that you're improving over break man, strong meet, keep it up.

tankballer54 · Posted: Mon May 31, 2010 1:38 pm Post subject:

5/31

Barbell Floor Press
5x225
4x245
3x265
3x265
2x275
2x275
2x275
2x275
1x295

Barbell Curls
15x65
12x65
10x65

Tricep Pushdowns w/ Green Band
x15
x15

Abs
Green Band Pull Downs
x20
x20

tankballer54 · Posted: Thu Jun 03, 2010 11:11 pm Post subject:

6/2

Deadlift
8x225
8x225
6x315
5x365
4x405
1x455 (Suit)
1x495 (Suit)
1x525 (Suit)

Even though it was three weeks removed from the meet, I decided to go for another PR because I felt GREAT

Abs

Didnt get much in because i had to leave for an appointment but anyways I fit in a good workout.

Number One · World Champ Joined: 29 Sep 2004 Posts: 1456

Nice Job Curtis. Where you still doing your deadlift sumo?
_________________
2005 WABDL National Bench Press and Deadlift Champion 165 Teen 16-19 Men

2006 WABDL National DL Champion 165 Junior

2007 WABDL World Bench Press and Deadlift Champion 165 Junior

2008 WABDL Collegiate Deadlift Champion 165

tankballer54 · Posted: Fri Jun 04, 2010 4:36 pm Post subject:

Yea Laramie I am currently still using the sumo, I was going to switch and try pulling heavy using conventional, but since my numbers are still going up then I think I am going to stick with sumo for now.

Number One · World Champ Joined: 29 Sep 2004 Posts: 1456

There is nothing wrong with that! Keep up the good work
_________________
2005 WABDL National Bench Press and Deadlift Champion 165 Teen 16-19 Men

2006 WABDL National DL Champion 165 Junior

2007 WABDL World Bench Press and Deadlift Champion 165 Junior

2008 WABDL Collegiate Deadlift Champion 165

tankballer54 · Posted: Tue Jun 08, 2010 10:47 pm Post subject:

6/7

Parallel Squat w/ Green Bands (140 lbs total resistance)
8x135
6x185
4x205
2x225
2x225
2x225
2x225

Reverse Hypers
x30
x30

Hanging Knee Raises
x25
x20
x20

tankballer54 · Posted: Wed Jun 09, 2010 8:10 pm Post subject:

6/9

Bench Press
4x225
2x275
3x315 ( 3 board)
3x315 ( 3 board)
1x335 ( 3 board)
1x365 ( 3 board)

Trap Bar Shrugs
12x225 + red mini band
10x225 + red mini band
10x315 + monster mini black band
2x315 + monster mini black band ( 5 second rest)
2x315 + " " "
2x315 + " " "
2x315 + " " "

Abs
Green Band Pull Downs (side to side)
x20
x20