PSU Powerlifting Training Blog Posts

  • 3-20-14
    on Mar 20, 2014
    Snatch 95 3x2, 100 3x2, 115 3x2, 125 3x2, 135 3x2Snatch pull 185x3, 225x3, 275x3, 295x3Squat 315x3, 340x3, 360x3, 375x2, 390x2, 405x1, 225x3, 275x3, 315x3, 345x3, 370x3, 390x2, 410x1Bench 135x8, 185x8, 225, 275, 185 2x8Vertical lats 6x8Shoulders 6x8D...
  • 3-18-14
    on Mar 18, 2014
    CJ 3x2@95, 7x2@135, 5x2@155Clean pull 185x2, 235 3x2, 285 2x2Squat 315x3, 335x3, 345x3, 365x2, 385x2, 400x1, 410x1, 265x12, 265x5Biceps 4x15Triceps 2x15, 3x12...
  • 3-17-14
    on Mar 17, 2014
    Snatch 10x2@95lbs, 5x2@105lbs technique workSnatch pull 135x3, 165x3, 185x3, 205x3,  225x3Squat 315x3, 335x3, 365x2, 385x2, 395x1, 405x1, 225 3x10Db bench 3x15Db row 3x15Lateral raise 3x12Bench 3x15Trx row 3x12Db shoulder press 3x15...
  • week 5
    on Jan 12, 2014
    MONSquat 365, 385, 385, 405, 425, 440, 450, 405 3x2Bench 270, 270, 286, 297, 308, 319, 319, (286x3 286 2x2 vol pr)deadlift 455, 495, 520block pull below knee 455 3x6 vol prcurlsTUESSquat 365, 385, 405, 430, 445, 315x1 paused, 315x5military press 135,...
  • week 6
    on Jan 12, 2014
    SUNSquat 365, 385, 405, 425, 435, 405 3x2Bench 275, 295, 315, 330x, 325x (misgroove), 325 easy, 295 4x2 vol pr, 135x12db floor press 75 4x8rounded back gm 135 3x10MonSquat 365, 385, 405, 415, 425Bench 275, 295Deadlift 405, 455, 495TuesFront squat 275...
  • week 4
    on Jan 6, 2014
    SUNSquat 365, 385, 405, 425, 435x (back is fried cant maintain position for squatting so i get rounded over)Bench 275, 295, 305, 315, 320, 290dips 5x10back exts 3x10 w/ 45lbsMONSquat 365, 385, 405, 415, 425, 435, 390 2x2Bench 275, 295, 305, 315, 325x...
  • week3
    on Dec 28, 2013
    SunSquat 365, 365, 385, 405, 425, 435, 445x, 385 3x2bench 275, 285, 295, 305, 315, 320x, 275 3x2back exts 45 3x10tricep pressdownsMonSquat 365, 385, 405, 425, 385x2, 435, 440, 395 2x2Bench 275, 285, 305, 320, 325, vol pr 295 3x2deadlift 405x2, 405x1,...
  • week 2
    on Dec 22, 2013
    Sunlow bar squat 405, 425 3x1, 405 2x1, 295x3, 315 3x3, 345x3, 225x5bench 275, 285, 295 2x1, 315 2x1, 225x3, 235 3x3, 255x3pin gm's 95x10, 135 3x8dips 3x10tricep pressdowns 2x12Monhigh bar squat 405, 415 5x1, 295x3, 315 3x3, 345x3, 205x5bench 275, 28...
  • week 10 meet prep unload and taper
    on Dec 13, 2013
    SUNFull gear squat585, 585, 605Shirted bench365, 385, 402, 419, 419MonSquat 385, 405, 425, 435, 435, 435, 435Dl 405 3x1, 315 2x1TuesSquat 385, 405, 425, 445, 455, 405Bench 255, 275, 295, 315, 335 PR, 275...
  • Week1
    on Dec 13, 2013
    WedHighbar squat 385, 405 5x1, 275x3, 295 2x3Bench 275 5x1, 185x3, 205 2x3Sumo dl 315 5x1Rdl 135 3x10thursfront squat 225, 275, 295, 300 4x1, 225 3x3military press 155, 165, 175, 185, 185, 115x3, 125x3, 135x3, 95x5db floor press 50s 3x15rows 135x5, 1...
  • week 9 meet prep
    on Nov 24, 2013
    SUNGeared squat 585 3x1Shirted bench 385x1, 405 2x1MONHighbar squat365, 385, 405, 425, 445, 435, 425, 425sumo dl405, 455, 495 3x1btn press135, 155, 185 2x1, 95 2x10, 105 2x10bb curlsTUESHighbar Squat315x2, 345x2, 375x2, 405x2, 435x2 PR, 455x1, 455x2...
  • week 8 meet prep
    on Nov 17, 2013
    SUNFull gear squat605 (high), 625, 585Shirted bench385, 405MONhighbar squat365, 385, 405, 425, 405, 415, 415 deadlift405, 455 3x1, 475, 335 3x3 pausedbtn press95x5, 135x2, 185 2x1, 135x5, 95 4x10curlsTUESHighbar squat315x3, 355x3, 385x3, 405x2, 405x3...
  • week 7 meet prep unload week
    on Nov 8, 2013
    SUNFull gear squat595, 625, 625 miss at top (dumb)Geared Bench385, 405 3x1405 should be my openerMONHighbar Squat385, 405, 425, 435, 445, 445first 445 was easy. this was good considering my lower back is friedSumo Dl405, 455, 495 2x1 volume pr, 455BT...
  • week 6 meet prep
    on Nov 3, 2013
    SunLowbar reverse band w/ knee wrap475495515535565585605625 PR435x3, 455x3, 485x3, 505x3Bench w/ slingshot275295315325335345355365 ties PR (easy)275 3x3, 295 2x3, 315x3MONhighbar squat 365, 385, 405, 415, 425, 415sumo deadlift405, 425, 455, 475,...
  • Week 5 meet prep
    on Oct 25, 2013
    SunFull Gear Squat 605x1, 635x1 gym PR --planned opener at the momentShirted Bench 455 miss 3 times, 405 2x1 off of 1.5 board --no power today pressing, i was gassedMonSquat low bar 405, 415, 425, 435, 455deadlift 405, 425, 455, 475, 495btn press 135...
  • Week 4 Meet Prep Unload Week
    on Oct 18, 2013
    SunCompetition Squat briefs+wraps 500x1, 545x1, 565x1Competition Bench in shirt 430x1PR, 455 2x1 PR Monhighbar squat 365, 375, 385, 395, 405, 415, 425sumo dl 455 2x1, 475 2x1, 485x1btn strict press 95lbs 4x10curls 32 reps Tueshighbar squat...
  • Meet Prep Week 3
    on Oct 13, 2013
    Sun Competition Squat briefs+wraps: 405, 495, 545, 555, 565 PR, 405x3, 425x3, 445x3Bench Slingshot 295, 315, 325, 335, 345, 245x3, 265x3, 295x3, 295x3, 185x a lot MonHighbar squat 365, 375, 385 3x1sumo dl 405, 425, 445, 465, 475, 335x3, 355x3, 3...
  • Meet Prep Week 2
    on Oct 3, 2013
    SunWrapped squat: 415x1, 435x1, 455x1, 475x1, 495x1 PR, raw 345x3, 355x3, 365x2, 245x5 (5th breathing paused)Slingshot bench 295x1, 315x1, 325x1, 335x1, 345x1, 365x1 PR, 275x3, 295x3, 315x3, 225x10MonHighbar squat 365x1, 375x1, 385x1, 395x1Deadlift 4...
  • Meet Prep Week 1
    on Sep 26, 2013
    SundaySquat w/ wraps 385x1, 405x1, 425x1, 455x1, 465x1Squat 325x3, 335x3, 345x3Bench w/ slingshot 275x1, 285x1, 295x1, 305x1, 315x1, 325x1, 335x1, 345x1, 355x1, 255x3, 265x3, 275x3, 285x3, 185 2x5MonSquat high bar 365x1,375x1,385x1,395x1,405x1Deadlif...
  • week 9 switching phase/deload
    on Sep 20, 2013
    SunSquat 315 3x5cg bench 225 3x5high pulls 95lbs 3x6, 2x10db shoulder 25lbs 1x20, 4x15TuesSquat 275 2x10Bench 185 2x10Conv dead 225 3x5Db row 50 2x20, 1x10Tricep press down 50 repsThursBox squat 225 4x5Wide grip bench 185 4x5leg press 3x20face pulls...
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