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  1. PozzSka

    PozzSka's Online Log Book

    I have 1 week of deload then, 2 weeks of 90%+ training (low volume accessory work) then 1 week of deload then competition on Nov. 20th attempts are looking like: SQ - 375/405/425 BP - 275/295/315 DL - 500/530/560 OR something...
  2. PozzSka

    PozzSka's Online Log Book

    Squatted yesterday: worked up to 345 x 4 Rack pulls 455 x 3x3 Oly Squat 225 x 10,10,10 Shrugs/Pulldown Abs/45degree back raises x 2x20
  3. PozzSka

    PozzSka's Online Log Book

    Yesterday was bench day (went very quickly, was in a hurry): worked up to 255 x 5 then 4-5 sets of pulllups @ bw for 6 or so reps each CGBP 3 sets of 3 or 4 at 225 Front Raises 1 set x a lot 20 maybe
  4. PozzSka

    PozzSka's Online Log Book

    DL day was last night: worked up to 465 for a double, felt good, definitely had more in the tank box squats few sets at 315 for 3 SL DL for a bunch some abs, some shrugs, some 45 extensions Also, I'm starting a team for Movember (moustache + November) to raise money for Prostate Cancer research...
  5. PozzSka

    Comp yest

    sweet dude! good work! Got vids? What were your attempts/lifts?
  6. PozzSka

    PozzSka's Online Log Book

    weird military press workout on saturday, shoulder was buggin' me (which has never hurt before, but then didn't hurt after I was donw and hasn't hurt since, very weird) did some military press, floor pressing, rows, curls, dips nothing special
  7. PozzSka

    Whats for Lunch.

    steak stir fry with broccoli, carrot, water chestnuts, with a peanut sauce and rice. Tasty!
  8. PozzSka

    PozzSka's Online Log Book

    Squat day: worked up to 345 x 4 then rack pulls up to 455 x 3 (3 sets) then some Oly squats 225 x 3 x 10 then some situps, 45 degree back raises, and shrugs (2 sets each for lots of reps)
  9. PozzSka

    PozzSka's Online Log Book

    Forgot to post DL Day, so here it is: worked up to 475 x 3 or 4 then some box squats up to 375 x 1 then some SLDL up to 315 x 8 then some abs, ham curls, and shrugs Then yesterday was Bench Press: worked up to 250 x 3, then 275 x 1 then some CGBP up to 255 x 3 some pullups thrown in there like...
  10. PozzSka

    If you want to live....

    Dang-a-da-dang-a-da! Bong! Bong! Oh I'm sorry, I'm going to break your leg.
  11. PozzSka

    Delt/Pec training question

    Allow me to rephrase...this is why a powerlifting style bench press (shoulder blades back, big arch, elbows tucked) will be a less than optimal chest building exercise for most people. It is a heavy tri and delt style of press. Extra chest work can alleviate this deficiency. Is that better? ;)
    • PozzSka
    • Post #12
    • Forum: Training
  12. PozzSka

    The Funniest Thing I have ever seen!

    YouTube - schmoyoho's Channel SChmoyo does "Atuo-tune the news" and tons of other hilarious songs with stuff like this.
  13. PozzSka

    Need a good protein powder

    I use TrueProtein stuff, pretty exclusively, simply because the price is great. Whey Concentrate or Isolate, depending on money and need. Premium flavors are worth the price.
  14. PozzSka

    PozzSka's Online Log Book

    Yesterday was MP Day: worked up to 160 x 6 Floor press worked up to two singles at 275 BB Row 225 x 3 sets x 10 (these felt great, DB Rows weren't doing it for me anymore) BandPUll Aparts red mini x lots, tricep extensions x 1 set of a bunch
  15. PozzSka

    Benching for strength vs benching for size...

    Was your only point to suggest that we should vary our reps/sets? That's all. If that's it, then I agree. No problem.
  16. PozzSka

    Do you warm-up?

    Jump rope leg swings stretching pushups/band pull aparts/shoulder mobility stuff BW squats/SLDL/back extensions foam rolling warm up weights
  17. PozzSka

    Benching for strength vs benching for size...

    Your form should be an important part of the bench press regardless of weight. Setting up for the bench press is harder than the actual press. Your lats cramp, your glutes and hamstrings hurt, whether its the bar or a competition. I'm not sure what your point is.
  18. PozzSka

    What's a good power clean number

    I'll have to use my bumper plates at home and try some day.
  19. PozzSka

    PozzSka's Online Log Book

    Here is the meet I am competing in on Nov. 20 Ohio Powerlifiting Event | Kings Gym | Cleveland Weight Lifting Gym and Fitness just in case someone wanted to know. I will be in the raw 275 open class.
  20. PozzSka

    PozzSka's Online Log Book

    Squats yesterday: worked up to 325 x 4 (with a couple in the tank) then rack pulls @405 for 5 triples then Oly Squats @ 225 for 4 sets of 7 then some situps, shrugs, and 45degree extensions i did some cardio on saturday too, 30 minutes
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