21 replies to this topic

[Douglas Tice]

Aloha all, I am new to this forum and new to powerlifting I have created this to better assist in consultations with Mark Bell, but all are well to comment and provide input

[Douglas Tice]

Convential Deadlift
220 X 6, 2 X 230 X 6, 245 X 6

Sumo DLFT
3 X 245 X 2
EMPHASIS ON FORM

GOOD MORNING
5 X 200 X 5

CHEST SUPPORTED ROW
2 X 120 X 8, 2 X 100 X 8, 4 X 80 X 8

I GOT PROGRESSIVELY WEAKER THROUGHOUT MOVEMENT
THIS WAS DONE ON AN INCLINE BENCH WITH DUMBELLS

SIDE BEND SUPERSETTED WITH 30 SECOND SIDE PLANK
44LBS X 20, 4 X 44 X 10

[Douglas Tice]

ME Bench
Floor bench 135 X 4, 185 X 4, 210 X 3, 230 X 3, 250 X 3, 275 X 3,
290 X 1, 300 X 1, 315 X 1

PUSHUPS 50 REPS, 30 REPS

DB TRI EXT 80LBS X 10 X 6

STRAIGHT BAR CURLS 75 X 10; 65 X 10, 10, 8; 55 X 10, 8

BENT-OVER LAT RAISE 10LBS X 10 X 4

[Douglas Tice]

DE Squat 9-4-10
BOX SQUAT CHOKED LIGHT BAND
225 X 2 X 6 SETS; 245 X 2 X 4 SETS

KETTLEBELL SWINGS
88LBS X 15 X 4 SETS

PULLUPS (USED LIGHT BAND TO AID UP)
10 REPS, 9 REPS, 5 REPS, 5 REPS BICEPS TENDONITUS ACTED UP REAL BAD ON 3RD SET

AB PULLDOWNS WITH LIGHT BAND
4 SETS OF 10

[Mark Bell]

Things are looking good so far. I'll email ya more today. Keep working hard!

[Douglas Tice]

ME SQUAT 9-6-10
HAD TO SKIP DE BENCH TO GET ON THE MON, WED, FRI, SAT SCHEDULE

CONV. SQUAT
315 X 1, 365 X 2, 405 X 1, 425 X 1

GOOD MORNING
5 X 200 X 5

CHEST SUPPORTED ROW
8 X 80 X 8

ABS CIRCUT
SIDE BEND SUPERSETTED WITH 30 SECOND SIDE PLANK
3 X 44LBS X 10 , 2 X 44LBS X 15

[Douglas Tice]

ME Bench 9-8-10
Pause Bench
255 X 3, 275 X 3, 295 X 2, 315 X 1 <--- alittle to heavy for pause, more of a touch and go 300 X 1 <---Very good pause

Tri ext 90lbs X 10, 10, 10, 10, 10, 50lbs X 10 <-- shoulder pain had me scale the last set back

Straight bar curls 75lbs X 10, 10, 10 65lbs X 10, 10, 10

Bent over lat raises 2 X 10lbs X 10 16lbs X 10, 10lbs X 10

[Douglas Tice]

DE Squat 9-10-10
Box Squat with choked light band
225lbs X 2, 2, 2, 245lbs X 2, 2, 255lbs X 2, 2, 2, <-- form and speed got a little sloppy last set so moved down in weight 245lbs X 2, 2

KB Swing 88lbs X 15, 15, 15, 15

Pullups with the assistance of light band 12, 10, 5, 3

ab pulldowns with light band 10, 10, 10, 10

[Douglas Tice]

DE Bench 9-11-10
Speed bench done with doubled minis
165lbs x 3, 3, 3, 3, 3, 3, 3, 3, 3,

supersetted
DB Shoulder press
140lbs x 10, 8, 9, 8

DB Curl
60lbs X 10, 8, 8, Biceps tendonitus acted up so moved down on last set 40lbs X 12

Supersetted
Side lat raises
30lbs X 10 20lbs X 10, 10, 10

Front raises
10lbs X 10, 10, 10, 10

[Douglas Tice]

ME Squat 9-14-10
Conv. Deadlift
225 X 6, 185 X 6, 185 X 6, 205 X 6,

Sumo Dealift for form
205 X 2, 2

Good morning (dropped down in weight a lot to accomodate greater depth.
205 X 5, 135 X 5, 5, 155 X 5, 5

Chest supported row
100lbs X 8, 8, 8, 80lbs X 8, 11, 100lbs X 6, 90lbs X 8, 6

ABS CIRCUT
SIDE BEND SUPERSETTED WITH 30 SECOND SIDE PLANK
5 X 44LBS X 13

[Douglas Tice]

ME Bench 9-15-10
2 Board press
275 X 3, 290 X 3, 305 X 3, 320 X 3, 340 X 1, 355 X Fail, 350 X 1

Pushups
40, 30, 10

DB Triceps ext (skull crushers)
50lbs X 8,10,10,10,10,10

Curls 65lbs X 10, 10, 10, 9, 10, 10

Bent-over lat raises
5lbs X 10, 10, 10, 10

[Douglas Tice]

9-18-10 Sled work due to shoulder tweek
Straight legged hamstring walk 100 Feet followed by sprint back 100 Feet
70lbs X 1, 80lbs X 2

BWD walk pulling the sled hands straight out 100 Feet followed by FWD walk like holding a bench 100 Feet
80lbs X 2

Sprints 100 Feet and then back 100 Feet
80lbs X 2

shoulder is feeling better but will do sled work instead of upcoming ME work

[Douglas Tice]

ME Deadlift 9-20-10
Sled backward walk hands straight out 100 Feet
135lbs X 1, 180lbs X 1, 225lbs X 1, 270lbs X 3

Straight legged hamstring walk 100 Feet
135lbs X 5

Chest supported row
60lbs X 8reps X 4 Sets, 50lbs X 8 reps X 4 Sets

ABS CIRCUT
SIDE BEND SUPERSETTED WITH 15 SECOND SIDE PLANK
5 sets X 36LBS X 10 reps

[Mark Bell]

Great job on the 2 board bench.

[Douglas Tice]

ME Bench 9-22-10

ME Bench w/slingshot
225 X 3, 245 X 3, 275 X 3 due to no spotter and shoulder tweek did not go into singles

Pushups
40, 30, 10

DB Triceps skull crushers 30lbs X 10reps X 6sets

Bent-over lat raises
5lbs X 10, 10, 10, 10

Barbell curls 35lbs X 10 X 6 sets

[Douglas Tice]

DE Squat 9-24-10
13 inch Box Squat with choked light band on the bar
started off narrow 135lbs X 2; 155lbs X 3; 175 X 2; switched to normal stance 175 X 2; 180 X 2reps X 2 sets; switched to wide stance 180 X 2reps X 2sets; 195lbs X 2

KB Swing
44lbs X 25, 25, 25, 25

Average band assisted pullup
10, 10, 8, 10

Ab pulldown with light band
15, 15, 15, 15

[Douglas Tice]

DE Bench 9-26-10
Speed Bench with Sling shot and doubled minis
135lbs X 3, 170lbs X 3, 185 X 3, 3, 3, 3, 3, 3

next two were done supersetted
KB shoulder press 88lbs X 8, 7, 7, 6

DB curl 30lbs X 8, 50lbs X 8, 8, 8

Supersetted
lateral raise 10lbs X 10, 10, 10, 10

Front raise 10lbs X 10, 10, 10, 10

[Douglas Tice]

ME Deadlift/Squat 9-27-10
Conv. Deadlift
245 X 6, 255 X 6, 6, 6

Sumo Dealift for form
255 X 2, 2, 2

Box Squat
170 X 5, 225 X 5, 250 X 5, 5, 5,

Chest supported row
60lbs X 8, 8, 8, 8, 70lbs X 8, 50lbs X 8, 8,8,

ABS CIRCUT
SIDE BEND SUPERSETTED WITH 15 SECOND SIDE PLANK
5 X 36LBS X 10

[Douglas Tice]

ME Bench 9-25-10
Bench with Shirt 275 X 1, 295 X 1, 315 X 1, 325 X 1
3 board 285 X 3, 295 X 3, 315 X 3

Tri ext skull crushers
30lbs X 10, 40lbs X 10, 10, 10, 10, 10

Curls
65LBS X 8, 8, 8, 8, 35LBS X 10, 10

Bent over lateral raise
5LBS X 10, 10, 10, 10,

[Douglas Tice]

the last ME Bench should be 9-29-10

DE Squat 10-1-10
Speed Box Squat with choked light bands
225 X 2, 2, 2, 2, 2, 2, 2, 2, 2,

did 3 sets of narrow, normal, and wide stance

link to last set of speed squat


Pull through
light band 15, 15, 15, 15

Ab pull down
light band 15, 15, 15, 15