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Nathan's Powerlifting HomePage
Hello
My name is Nathan, I am 17 years old and I am a Powerlifter in Training. I have been training incorrectly for some time and was just informed of my near pathetic attempts. Since school ended I have joined a gym and junked my school's workout program. I have now totally retooled every aspect of my workout and have began anew. I am totally hiped about the new workout and am ready to achieve the huge gains that will occur.
My new workout schedule is:
Monday: Back, biceps, shoulders, calves, and abs
Tuesday: Quads, hamstrings, abs
Wednesday: Chest, triceps, calves
Thursday: Back, biceps, abs
Friday: Quads hamstrings
Saturday: Chest, triceps, shoulders, abs
My set and rep setup is:
Monday:
Back: Bent Rows 3x12
Deadlifts 4x12 (1 warmup set)
Wide Grip Pulldowns 3x12
Biceps: Bench 4x12 (1 warmup set)
Hammer Curls 3x10
Preacher Curls 3x10
Shoulders: Work In Progress
Tuesday:
Thighs:
Intensity Level 1:
Workout 1:
Leg Extensions 4x30
Squats 4x12 (1 warmup set)
Leg Presses 4x12-15
Lying Leg Curls 4x15
Seated Leg Curls 4x15
Workout 2:
Leg Extensions 4x30 (1 warmup set)
Front Squat 4x12
Hack Squats 4x12
Parking-lot Lunges 2x80-100 yds.
Lying Leg Curls 4x12-15
Stiff-leg deadlifts 4x12
Intensity Level 2
Workout 1:
Leg Extensions 4x30
Squats 4x12
Superset with
Leg Presses 4x12-15
Seated Leg Curls 4x15
Superset with
Lying Leg Curls 4x12
Workout 2:
Leg Extensions 4x30
Front Squats 4x12
Heavy Leg Extension 4x15
Superset with
Hack Squats 4x10-12
Parking-Lot Lunges 2x80-100 yds.
Lying Leg Curls 4x12-15
Superset with
Seated Leg Curls 4x15
Stiff-leg Deadlifts 4x12
Intensity Level 3:
Workout 1:
Leg Extensions 4x12
Triset with
Squats 4x12
and
Leg Presses 4x12
Standing Leg Curls 4x12-15
Lying leg curls 4x12-15
Workout 2:
Leg Extensions 4x12
triset with
Front Squats 4x12
and
Hack Squats 4x12
Parking-lot lunges 2x80-100 yds.
Lying Leg Curls 4x12-15
superset with
Stiff-leg deadlifts 4x12-15
Abs: Work in Progress
Chest:
Workout 1:
Incline barbell press 4x12
Incline dumbell press 4x12
Workout 2:
Incline dumbell press 4x12
Flat dumbell Flyes 4x12
Triceps:
Cable Rope Pressdowns 4x12
Tricep Extension 4x12
Dips 3x30
Well there you have it there is my workout I will update this page to let you know about what I hope will be rapid gains. I would also appreciate you emailing me to tell me about your own experiences in powerlifting or advice which could send me down the path to success.
Actual Goal
Squat: 340 lbs. 400 lbs.
Deadlift: 340 lbs. 400 lbs.
Bench: 230 lbs. 300 lbs.
Total: 910 lbs. 1100lbs.
Send E-Mail to: NathanATX@aol.com
Copyright © 2001 Nathan Anthony. All Rights Reserved