Leonard Sanchez's Powerlifting And Grip Training Log

[HandsofStone]

Sunday 11/30/15

Legs & shoulders

Barbell squat- 390 lbs 1x 11

Leg ext- 150 lbs 2x 10,10 (one leg at a time

Leg Curls- 105 lbs 2x 10,11

Donkey calf raises- 315 lbs 3x 12

Barbell shoulder press- 230x 7

Cable machine side raises- 40 lbs for 3x 11,11

Machine reverse flyes (posterior delts)- 160 lbs for 2x 10,11

V up machine- 80lbs 3x 12

Grip work

Grippers- Cadence Based Training

IM hub- Left- 31 lbs for 9 sec hold / Right- 35 lbs for 9 sec hold

TTK- 14 lbs Left 2x 10,8 / Right 2x 12,10

HandXBands (medium) 1x35 for both hands

[HandsofStone]

Tuesday 12/2/15

Chest and triceps

Bench Press- 315 lbs for 1x 8

Incline Bench Press- 250 lbs 1x 10

Dumbell bench press- 100 lbs 1x repped out to failure

Push ups 1x repped out to failure

Rope pushdowns- 150 lbs 3x 9,9,8

one arm overhead dumbell ext- 35 lbs 2x 13,14

Grip Work

Grippers- Cadence Based Training

Reverse barbell wrist curls-40 lbs 2x 12

[HandsofStone]

Friday 12/4/15

Back & Biceps

Deadlifts- 475 lbs 1x 10

Pull ups- bdywt 2x 8; Lat machine 230 lbs 2x 10,8

barbell rows- 255 lbs 2x 10,10

Barbell Shrugs- 375 lbs 2x 10,14

Cable EZ curls- 160 lbs 3x 10,9,10

Hammer curls- 40 lbs 2x 10,11

Ab machine- 80 lbs 2x 16,16

Grip Work

Rolling Thunder- 142.5 lbs Left- 6 / Right- 4 (repetitions)

Lever bar ( supination/pronation) 6 lbs for 2x 11,10

Dumbell wrist curls 65 lbs 2x 10,9

Edited December 11, 2015 by HandsofStone

[HandsofStone]

Monday 12/7/15

Legs & shoulders

Barbell squat- 405 lbs 1x 9

Leg ext- 170 lbs 2x 10,11 (one leg at a time)

Leg Curls- 120 lbs 2x 9,11

Donkey calf raises- 335 lbs 3x 11,10,11

Barbell shoulder press- 235lbs 1x 7

Cable machine side raises- 40 lbs for 2x 11,11

Machine reverse flyes (posterior delts)- 170 lbs for 2x 12,13

V up machine- 100lbs 2x 10,13

Grip work

Grippers- Cadence Based Training

IM hub- Left- 30 lbs for 12 sec hold / Right- 30 lbs for 25 sec hold

TTK- 10 lbs Left 1x 23 / Right 1x 27

HandXBands (medium) 1x35 for both hands