For those of y'all who haven't read my stuff in the Powerlifter roll call thread, I'm a 148 lb female Powerlifter, meet totals 192.5/ 132.5/ 303. This was at my first meet, last March. My next one's gonna be in October and I'll be getting an Elite total. At the moment, my best gym lifts are 245/ 155/ 315. I'm using Westside's template and doing my own programming, no trainer, no coach. So far, it seems to be workin pretty well. So here it is, starting last Friday:
Friday: Dynamic Effort Deadlift
Warm up: dynamic stretching, bw lunges 8 * 4, box jumps: 12 * 4
Deadlift w/ chains, using 35 lb plates (for a deficit): 175 * 2 *12
(Alternating close, shoulder width & sumo stance)
Good mornings with chains: 115 * 8 * 6
Hip raise: 115 * 12 * 6
Walking barbell lunge: 90 * 20 steps * 6
Leg open machine: 222 * 30 * 4
Leg close machine: 188 * 10 * 4
***weights do not include however much the chains weigh.
*** (weight in lbs) * (reps) * (sets)
Monday: Max Effort Bench
2" Board Bench Press: Bar * 8, 95 * 6, 135 * 3, 155 * 3, 165 * 1, 170 * 1
Paused bench press: 130 * 5 * 6
Dips with weight belt: 15 * 8 * 4
OHP: 80 * 6 * 4 the last 2 sets were ugly, I'm pretty weak at this lift
Bent over row: 125 * 6 * 6
Plate lat pull machine: 65 (each side) * 8 * 6
Lay down tricep db extension: 35dbs * 6 * 3
Tuesday: Max Effort Deadlift
Warm up: dynamic stretching, bw lunges 8 * 4, box jumps 10 * 1
Deadlift off blocks: 135 * 8, 185 * 5, 225 * 3, 280 * 1, 300 * 1, 320 *1, 330 * 1 (the last 2 were pr's)
Rack lockouts: 315 * 1, 335 * 1, 350 * 1, (Straps used for the following:) 365 * 1, 375 * 1, 275 * 3, 225 * 8
Squat: 185 * 6 * 4 (I never used to squat on Deadlift day, this is something new I'm trying, as I feel like my Deadlift and bench volume is on point, but I think I should be squatting more often.)
Hip raise: 135 * 6 * 6
Seated ham curl: 90 * 10, 100 * 8, 110 * 8, 120 * 6 * 2, 110 * 8
I'll be updating this about every week. Some of this will be on my YouTube channel in my signature.