Workout from "The Vault"

Over the weekend, I was in a bit of a funk and decided the only way out of it was to deadlift. I had a great deadlift session and it got me wondering if I ever pulled 300 lbs. at that body weight before. I knew I had in competition in powerlifting equipment (Suit). But i wasn't sure if I ever did it in training. So I was on the hunt for those old workout notebooks!


So... I decided to share some of our workouts from "back in the day"

Here's a workout that I did on October 17, 2004. I was competing in powerlifting, but only at local and state events. I didn't compete in my first National Competition until 2005. I have obviously come a long way, looking back at this particular workout, I definitely would have more warm up sets and small jumps to each set. Ten pound jumps on the bench are pretty significant for lighter athletes.

Obviously, you will need to adjust the weight according to your capabilities. Have fun!

The workouts are written as follows:

Weight x Reps x Sets

10/17/04 Monday - (weight) 121

Bench Press:

45x8 - 70x8 - 115x3 - 135x1

*Put on Bench Shirt:




155x0 (Jim saved my life)



* If you do not have a bench shirt, you can incorporate board presses in stead.

Assistance Work:

Incline Dumbbell Presses - 30x8, 35x8, 40x8

Incline Dumbbell Flyes - 10x8, 15x8, 20x8

Dumbbell Hammer Press - 20x10, 30x10


Skull Crushers (using the 22lb. curl bar) 32x10x3

Close Grips (same bar, same weight) 32x10x3

Abs - interesting.... I didn't write what I did ;) I wonder if I REALLY did them? hmmm

Looking ahead in the training book, I competed on November 6th with these results:

Squat: 252 - 275 - 303

Bench 126 - 143 - 154

Deadlift 286 - 308 - 324

Then in February 2005.... I competed in my very 1st National Compeition in St. Louis, Missouri taking home the Silver Medal

The #1 song on the radio that week?

My Happy Ending - Avril Lavigne

#advanced #Training #powerlifting



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