tag:blogger.com,1999:blog-2219114769723270292011-11-01T18:21:07.037-07:00Blog about my personal adventure in powerlifting, training, and paleo nutrition.Paleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.comBlogger61100tag:blogger.com,1999:blog-221911476972327029.post-4671911851012693812011-01-31T08:14:00.001-08:002011-01-31T08:14:57.082-08:00General Warmups <br /><br />Dynamic Flat Bench <br />125 + Mini Bands Doubled <br />9 sets of 3 using 3 diff grips <br /><br />Decline DB Press <br />45x30<br />50x30<br />50x20<br /><br />Tricep Ext (over chest)<br />30x10x4<br /><br />V-Bar Pressdown <br />75x10<br />90x10<br /><br />Lateral Raises <br />20x12<br />35x12<br />30x10<br /><br />Iso Low Row Machine <br />140x12x3<br /><br />Facepulls <br />100x10x3<br /><br />Hanging Leg Raises <br />12,12,15<br /><br />Crunches <br />50,50,50<br /><br />DONE<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/221911476972327029-467191185101269381?l=paleopower.blogspot.com' alt='' /></div>Paleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0tag:blogger.com,1999:blog-221911476972327029.post-82979834169585424192011-01-28T08:58:00.001-08:002011-01-28T08:58:30.865-08:00General Warm Ups <br /><br />BW Bench for Reps <br />195x16<br /><br />Barbell Complex (10 exercises without rest)<br />Deadlift <br />Stiff Legged Deads <br />Hang Cleans <br />Push Press <br />Reverse Lunge <br />Back squat <br />Good Morning <br />Bent Over Row <br />Push Ups <br />Curls <br />Set 1 95# 6 reps each <br />Set 2 115 6 reps each <br />Set 3 155 4 reps each <br /><br />Heavy Hamstring work <br />Heav Leg Presses <br />6 sets of Biceps <br />Weighted Ab Work <br /><br />10 min of treadmill <br /><br />DONE<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/221911476972327029-8297983416958542419?l=paleopower.blogspot.com' alt='' /></div>Paleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0tag:blogger.com,1999:blog-221911476972327029.post-3332684794558038492011-01-28T08:57:00.003-08:002011-01-28T08:57:56.793-08:00Box Squats <br />225x2x10<br /><br />Dimmel Deads <br />135x12<br />135x12<br />135x10<br /><br />Leg Ext <br />4 sets of 20 <br /><br />Leg Curls Single Leg <br />4 sets <br /><br />Back Ext <br />2 sets of 20 <br /><br />BB Shrugs <br />225x12<br />225x12<br />315x12<br /><br />Incline DB Curls <br />20x15<br />25x12<br />30x10<br />35x10<br /><br />Standing AB work <br /><br />DONE<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/221911476972327029-333268479455803849?l=paleopower.blogspot.com' alt='' /></div>Paleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0tag:blogger.com,1999:blog-221911476972327029.post-32938957252582587502011-01-28T08:57:00.001-08:002011-01-28T08:57:15.198-08:00<div class="body clear">10 min of treadmill<br /><br />Rotator Cuff Prehab work <br /><br />Floor Press<br />45x12 <br />95x10<br />155x6<br />185x3<br />205x2<br />235x1<br />250x1<br />280x1<br />255x1x4<br /><br />Top End Partials <br />225, 275, 295 <br /><br />Lift off and 10 sec Iso hold<br />315, 315, 345<br /><br />Close Grip Bench <br />205x8<br />225x6<br />225x5<br /><br />Behind Neck DB Ext<br />85x8<br />95x8<br />105x7<br /><br />Smith Machine Shoulder Press <br />165x6<br />165x7<br />165x5<br /><br />FacePulls <br />90x12<br />105x12<br />120x10<br /><br />Weighted crunches, hanging leg raises, and decline sit ups <br /><br />DONE </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/221911476972327029-3293895725258258750?l=paleopower.blogspot.com' alt='' /></div>Paleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0tag:blogger.com,1999:blog-221911476972327029.post-60962141317475394142011-01-28T08:56:00.001-08:002011-01-28T08:56:31.348-08:0010 min treadmill<br /><br />Wide Stance Squat <br />45x12<br />135x8<br />185x5<br />255x3<br />315x1<br />350x1<br />385x1<br />350x1x4<br /><br />GHR <br />BWx5x4<br /><br />Upper Back, Lower Back, Bicep, and Ab Work<br /><br />DONE<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/221911476972327029-6096214131747539414?l=paleopower.blogspot.com' alt='' /></div>Paleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0tag:blogger.com,1999:blog-221911476972327029.post-52212198544286778252011-01-28T08:55:00.000-08:002011-01-28T08:55:42.723-08:00Treadmill 10 min <br /><br />Shoulder Pre-Hab Work <br /><br />Flat Bench<br />115 + mini bands double choked 3x9<br /><br />Incline DB <br />40x30x2<br />40x20x1<br /><br />Incline Skull Crushers <br />85x15x3<br />85x12x1<br /><br />Around the horn <br />20x10x2<br /><br />Machine Rows <br />3 sets <br /><br />Hammer Curls <br />Run the rack 60's to 20's<br /><br />Laying Weighted reverse crunches <br />20x2 <br /><br />Wide Leg Situps <br />20x2<br /><br />DONE<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/221911476972327029-5221219854428677825?l=paleopower.blogspot.com' alt='' /></div>Paleopowerhttp://www.blogger.com/profile/18222700435668399419noreply@blogger.com0