Powerlifting | Hanley Strength Systems

Posts Tagged ‘powerlifting’

Final Squat Session

Monday, January 11th, 2010

Yesterday was my last heavy squat/deadlift session of my meet cycle. I will be competing in about 21 days. I took a an opener in a suit yesterday and took my 2nd attempt with reverse monster bands. I got some videos of the squats and pulls. This is how the day went:

Squats

Warm up: bar x5, 135×5x2, 185×3
Briefs : 250×1, 340×1, 390 x1, 430 x1, 480×1
Suit Straps Down: 505×1
Straps Up: 535×1, 585×1
Rev Band: 635×1

My opener will be a little bit lighter in this meet than last to reserve myself for my 2nd and 3rd attempt. Overall I felt good yesterday and am looking forward to the meet.

Deadlifts:

135×2x2, 225×1, 315×1, 365×1, 405×1, 455×1, 495×1, 545×1
Most of these are done with my suit on which is not too ganster just to get a feel for the suit. This is usually my strongest lift so I am happy with this.

After wards I performed some back raises for reps and some standing ab work for reps.

Here a video of my last couple squats and deadlifts:

Tags: athletes, bench, deadlift, hanley strength, new jersey, powerlifting, squat, Strength
Posted in Strength, Training Log | 2 Comments »

Bench Day

Monday, October 19th, 2009

Today I had a dynamic effort day. It went something like this:

DE Bench - 95 x 3 x 3, 115 x 3 x 6

*this was perform with a mini band doubled around the bar and band peg. I use 3 different grips when doing speed bench. Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×20, 75x 8,8,12 * couple extra reps this week.

2a. Fat Grip Pullups – BW x 8,8,8,8

2b. DB Power Cleans – 20×15,15,15

3a. Band Pushdowns – Monster mini x 25 x 3

3b. Iso-Hold DB Curls – 15 x 15ea. x 2

* This week I used the Tyler Grips which are fat rubber handles to put over the bar.

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.4, I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

Tags: bench, bench press, chest, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, the training studio
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Wednesday Workout

Wednesday, October 14th, 2009

Today I had a lower body workout which can change depending on the week. Since this coming sunday I will be taking a heavy single in my suit bottoms with 3 chains I decided to just get some free squatting in to practice form for the most part. I also did assistance work. Here is how the workout looked.

1. Free Squat: barx10, 145×5, 195×5, 235×3, add briefs: 285×5, 325×5x2, 375×5

* this was performed to practice form more than anything else, I used the competition squat bar so the bar weighs 10lbs more therefore my numbers look a bit different. I also used my competition briefs which are metal ace briefs

2. SSB Reverse Lunge: bar x 10 each leg x 3 sets

* this was just to get some blood flow in my quads and some single leg work which I do less of during a competition cycle.

3a. GHR: BW x 10 x 3

3b. Fwd/Bwd Sled Drag: 3 Plates x 10 yds (2 laps) x 3

4a. Reverse Hypers: 200 x 12 x 3

4b. Pushups: BW x 20 x 3

4c. Seated Rev Grip Cable Row: 160 x 15 x 3

I did a little upper body to get some blood work in and break a little sweat.

Over all it was a really nice workout and I have been feeling really good. Looking forward to my meet in November.

Post your Workout in the Comments Below!

Tags: "hamstring strength", "lower back", deadlift, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, squat, the training studio
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DE Bench Day

Monday, October 12th, 2009

Today I had a dynamic effort day. It went something like this:

DE Bench - 95 x 3 x 6, 115 x 3 x 3

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×17, 75×8x3

2a. Fat Grip Pullups – BW x 8,8,7,6

2b. DB Power Cleans – 20×15,15,12,12

3a. Band Pushdowns – Monster mini x 25 x 2

3b. Iso-Hold DB Curls – 15 x 12ea. x 2

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.3, I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

Tags: bench, bench press, chest, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, Strength, the training studio
Posted in Strength, Training Log | 2 Comments »

Squat/Deadlift Session

Sunday, October 11th, 2009

Today is sunday and on sunday’s I travel up north to John Bott’s house to train with a dedicated group of powerlifters. We squat and deadlift on sundays to prepare for our meets. Here is what I did today…..

Box Squat w/chains – 135 x 3,

add chains (3) – 185×3, 225 x3

add briefs – 275×2x2, 315×2x2, 365×2x2, 405×1x2

*this was performed using a foam box, we usually use this on the first week of our 4 week cycle, then switch to a hard box for a heavy single with suit bottoms on, then we deload with straight weight and then take a full competition suit squat.

Sumo Deadlift w/bands – 225×1x2, 255×1x3, 275×1x3, 295×1, 315×1

* this was performed on a sumo base jumpstrecth platform using mini bands doubled up.

Accessory Work:

1A. Back Raise – 25 lbs. x 15-20 x 4

1B. Standing Abs – 100 lbs. x 12-15 x 4

I had a heavy suit last sunday so I kept it fairly light today. After this session I usually go home and do some sort of light activity like taking a bike ride or walking Harley with Juliet Deane.