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Old 03-25-2008, 04:14 AM   #1
James Besenyei
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Jim's Powerlifting Experiment

Started a Powerlifting routine garnered from Jackal's gym yesterday in an effort to increase strength while not having to worry too much about inputs & outputs. In other words, the workout gives you the weight to lift, the reps, and any ancillary exercises. I am going to go through two cycles of this beginner's workout and then hit up Rip's SS for a cycle. In addition to this workout I'll be doing met-con work after lifting, using probably a bike or rower, will incorporate sprint work on Saturday mornings, and will incorporate a few WOD's just to stay in touch with CF. This experiment will take about 24-26 weeks, then I'll jump back into mainstream CF work. Let's see how this goes.

Yesterday was:
20 minutes on bike, 6 min warm up; then 3 rounds of 1 minute as hard as possible-2 minutes at a good clip/medium pace; then 5 minute cool down.

DL 4x5x250
Romanian DL 2x8x190
Pullups 2x2xpalms facing forward, no jumping, no gravitron, no bands!!
Situps 1x30, this was 1 set until failure--damn, I only got 30, that sucks!
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Old 03-25-2008, 05:21 AM   #2
Erin Davidson
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Re: Jim's Powerlifting Experiment

Hey there. Love PL and Xfit too. I'll be reading. Make sure you're recovering plenty with that volume of work! Whew!
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Old 03-26-2008, 05:51 PM   #3
James Besenyei
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Re: Jim's Powerlifting Experiment

Erin, Right on. The volume decreases each week and the intensity ramps up. I figured it would be a good way to introduce myself to powerlifting and to re-strengthen a shoulder I finished rehabbing a few weeks back. I lowered the max totals in the program calculator so that I wouldn't have to worry about re-injuring the shoulder (fingers crossed!).

Philly huh? I used to live in South Philly, off of Passyunk. Great city, still have friends there & in Jersey.

Last edited by James Besenyei; 03-26-2008 at 05:59 PM..
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Old 03-26-2008, 05:57 PM   #4
James Besenyei
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Re: Jim's Powerlifting Experiment

Bench Press: 2x12x175
Tricep pushdown: 3x10x170
Standing Alternating DB Curls: 3x10x55lb DB's

Other exercises completed, not in program:
Cable rows: 3x10x180 (shoulder always feels good after rowing, so I added them to bench day during this routine)

20 minutes steady state on Aerodyne bike.

All in All a pretty good workout. The 12 rep bench felt good. Right shoulder still weak, glad I lowered weight.

Last edited by James Besenyei; 03-26-2008 at 06:00 PM..
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