Deadlift day
8x105
5x295
2x299
1/2 x309(missed it and started to fall backwards )
dumbell rows 30lbs by 4x 12 my grip was fried so i will have to do an upper back day this week

Overhead press:
warmup with the bar for 15
8x95
8x105
5x115
only presses with 125 couldnt clean the darn thing

seated shoulder press
15x75
12x85
8x95
5x115

front hold 4x30lb x 30 seconds

seated rows20x80
12x100
12x120
12x140

oooops missed day in my postings .sun:cardio one and a half min working pace one and a half min as fast i can go alternating for 20 minutes,hypers and abs

mon:squats 5 working sets x 150 20 reps
single leg press 90lbx20 x6 sets(no rest between sets)
hamstring curls:4 sets x15 90,90,100,100

So for cardio, you, for 20 mins. go back and forth between hyperextensions and abs? I just keep being impressed with you. I'd love to hear how you got involved in power lifting.

oh no for cardio i did the elliptical then hypers and abs.I got into doing strongman because I love lifting heavy most of my friends do "figure"competitions I have no desire or drive to get up on stage in a bikini(can we say audience blindness!)But I was bored with just lifting cause I really wasnt going anywhere with the weights.I got invited tot rain with a local strongman group and boom I was hooked.

FRi:cardio 20 minutes at intervals. abs and hypers also practiced forward hold


sat ff

sun:standing over head press warmup with bar

95x6
95x8
105x5

tried something different...smith machine loaded with 90lbs(not sure what to count the bar as weightwise on a smith machine) 3 sets of five reps

Incline bench 95x2 sets of 8
105 x 3
105x3.5(failure on the last rep got to lap the bar and wiggle out of it)

hammer cheat curls 8x35lbs
8x35lbs
6x45lbs
Cardio interval 20 minutes

and then there was mon -thursday.I was sick with this cold /flu crap.tends too put a hitch in training .Got to the gym on friday

deadlifts"warmup for 5x200
2x309
1x313
1x325(something funny happened my legs starting quaking like california hope this doesnt mean a hamstring weakness but i think it does)

seated rows:12x140
12x160
10x180
5x180
behind the neck pulldowns
15x90
15x90
8x90(i am smoked by now)
SUN:standing overhead press warmup with bar
5x95
5x115
5x125
5x125
lats raises 4x20x12
froward hold 40x45 secs x2
40x30 secs