Week 12 Bench press training

To give you an idea of what goes on in the day of the life of a powerlifter, I will post each day about what I did for training, what I ate and supplemented and what my schedule was that day.

I got up a little before 5 am and essentially hit the bathroom and then straight to the kitchen. I immediately started cooking eggs.

5 am-2 eggs, Banana

5:45-musco mxt

5 mass amino during training

6 am-training: 8 Muscle Synergy, 5 Mass Amino, 5 Ultra 40, Manganese, Magnesium, B-12, Zinc

6:30-8 muscle synergy, propel, redline, vitamin water, red yeast rice, garlic

8:20-8 muscle synergy, 2 C&E, Coral Calcium

9-Tuna cup, almonds, 5 Mass amino, 5 ultra 40, bromelain, EFA Gold, 6-BCAA, Saw Palmetto, 2 lean out, 6 Creatine caps, Ribose, B-complex, 2 joint care

9:45-Apple, V8

11:30-orange

Noon-orange

1:30 pm-3 slices of pizza, fried mushrooms and a little bit of pasta. Dr. Pepper, but only 1.

3 pm-Ultra C, 2 joint care, 5 mass amino, 5 ultra 40, zinc, Coral calcium, EFA gold, Boswella, Ginger, 2 lean out

4:45 pm-orange

6:00 pm-beef jerky and cheese, selenium, CoQ10, potassium, Folic Acid

8:00 pm-grilled chicken and a veggie slaw. Basically slaw with raw peppers, cucumbers and carrots. 5 mass amino, 5 ultra 40, 2 lean out, zinc, coral calcium, EFA Gold, garlic, 6 glutamine caps

I can't recall what amount of water I drank. I'll do better about that. I also drank a propel and vitamin water during the evening.

9 pm-checking e-mail and my forum, I ate ONLY...4 lemon Girl Scout cookies.

This was my training session yesterday.

Side raise: 5x15
Hammer curl: 10x15
Band side rotator: 15
Pull down: 110x15

Bench
45x25
95x15
135x8
185x5
225x3
275x3
315x1-paused
365x1-paused
405x1-paused 2 count
added shirt, DD Karin's
495x1
585x1-missed 2nd at top, we had a shaky hand off and I never recovered
585x3-paused. Just the shirt and snug in the Velcro, no belt or I'd never touch. I stopped there with the shirt as the Saturday session and the left bicep/shoulder was singing a bit.
315x10-out of the shirt, very easy

Hammer iso row
180x12
270x12
360x12x3

Rear delt on pec dec
105x12
115x12x2

Hammer curl
30x12
50x8x2
55x8

Hammer shrug-2 count static hold
90x12
180x12
270x12
360x12

Out of time

I managed to not get in the lower 600's yesterday. I have an injury that happened a couple of weeks before my world meet back in November and after the first set with hand off issues, I could feel the shoulder and bicep tendon. I would have to settle for 585x3 with some power and work from there.

After training, it was a day of work and then at 5 pm, I drove home and got to work in the gym setting up. I was in the gym till about 8 pm with different folks and then upstairs for a late dinner. I headed to bed a little after 9 and probably fell asleep before 10 and was up at 4:25 am this morning to start it all over again.

So there you have it, a typical day in the life of a powerlifter.

Next session, squats.