Powerlifting Week 3

This week was my first week doing the workouts on my own and just one day with my trainer. I decided to meet with him on bench day this week, since I don't have access to chains at the gym where I workout.

So Monday was rack pulls for deadlift day. It was my first time doing them, and they felt pretty good. Also did good mornings for the first time and had to use the puniest weight ever! It's definitely a different feel, and I'm not a huge fan, but I think it's just because it's something new. I was the same way when I first tried hip thrusts and now I LOVE them.

The thing I hate the most on Mondays is the freaking hanging knee raises. I don't know why, but they are so hard for me! I guess because I always wimp out and never do more than 10 reps, even with ab exercises. I'd rather do a really challenging exercise for 8-10 reps rather than high reps(can you tell I HATE that lactic acid build up!) Plus, I really focus on using my abs to raise my hips up, not just raise my knees up, which uses mostly just the hip flexors. And to think they are in my program for the next 3 months.... Surely they'll get easier!? Just gotta suck it up and stop whining!

Wednesday we did bench with chains. I used 95lbs with about 22lbs of chains on each side. It was pretty hard but fun. Then we did rolling dumbbell extensions, an exercise that surprisingly, I had never even heard of! They target the triceps and  lats as stabilizers to help with bench. Then we did heavy barbell rows with a wide grip. I could barely get 10 reps with 115, but he made me squeeze them out for 3 sets! Finished up with lat pulldowns with a focus on driving the elbows into my sides at the bottom, not just down.  I woke up SO sore in my lats and triceps, so I guess it worked!

After the workout with my trainer,  I came home and did a few sets of sled pulls and reverse sled drags, paired with pushups between rounds. Nothing super intense. I'm going to do 2 days a week of easy conditioning like this after my workouts as well as a 20-30 minute walk a couple times a week. That is the extent of my "cardio"!


Saturday is fun because it's just speed bench and then what I call my "pump" work, which I love! He also programmed in another day of hip thrusts on Saturdays just for me because he knows how much I love them. Then I finished up with some plate carries and prowler pushes.

MONDAY DEADLIFT DAY
1)Rack pulls: 190x3x3
2)Good mornings: 85x3x8
3)Hip thrusts:155x10/185x4x10
4)Reverse hypers: 90x3x12
5a)Hanging leg raises: 4x15
5b)Band walks3x15
6)Band clams: 2x20(left side-working on a glute imbalance)


WEDNESDAY BENCH DAY
1)Bench with chains: 95+chains(about 22lbs each side) x4x3
2a)Rolling db extension: 3x8(forgot what the weight was! 20s?)
2b)Prone Y: 3x12
3)Bentover wide grip barbell row: 95x10/115x4x10(these were ugly!)
4)Lat pulldown: 70x3x10
Finisher: Sled pulls one way, reverse sled drags back + 10 pushups x 4 rounds

FRIDAY SQUAT DAY
1)Box safety bar squats: 160x3/ 170x3x3
2)Wide stance squats box squats: 145x4x5
3)Front squats: 95x8/105x3x8
4)GHR: 15x3x5
5a)Ab wheel: 1x15/2x10 negatives
5b)Seated band abductions: 1x30/2x20

SATURDAY ACCESSORY 
1)Speed press:(50%) 75x8x3
2)Incline press: 80x3x8
2b)BB glute bridge: 135x4x15
3)Ring pullups; 1x8/2x6
4a)Lateral raises: 3x10
4b)Pull-aparts: 3x15
4c)Tricep pushdowns: 3x15
Finisher: 1 arm plate carries and sled push(alternating low and high handles)

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