In approximately 6 weeks I will be stepping on this platform for the World Natural Powerlifting Federation (WNPF). It will be my 3rd powerlifting meet in 11 months. I don't often get the opportunity to squat out of a monolift, but I will start spending time training at Victory Baptist Church in Rochester, NY. This is the venue for the meet on August 2nd, and they have a powerlifting team. I'm going to start training there this upcoming week.
Tonight's session was what I consider a maintenance day. I very rarely train bi's/tri's in isolation. Tonight I worked those beach muscles, along with some barbell shrugs and sled pulls.
Barbell Shrugs: 45/15/15, 135/10, 185/10, 235/10/10/10
Red Band Tricep Pushdowns: 20/20/20/20/20
EZ Bar Curls: bar plus 50lbs.10,, bar plus 80lbs.10/10, bar plus 100lbs. 5/5/5
Red Band 1 Arm Overhead Tricep Extensions: 10/10/10 each arm
Green Band Upright Rows: 15/15/15
Sled Pulls: 200lbs./5 laps around the backyard in 13 minutes and 20 seconds-totally gassed out on these
I am going to start incorporating some sled pulls in my regular training sessions. I will add them to the end of my training session. I don't feel comfortable having them come at the beginning of the session. Especially on a a leg day. I read almost daily on the various social media sights that people warm-up for their training sessions with bodyweight sled pulls, or some variation. I don't think I could warm-up with 273lbs. right now for five or ten minutes. It is certainly an acquired taste, but I would rather taste it at the end of the workout rather than before things get really started.
Co-Owner of Forza Powerlifting Club