MDpwrlifter's Powerlifting/Bodybuilding Log

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    Dynamic Effort Lower Body 9/9/2011

    Box Squats 175 w/pink elitefts bands 8x2

    Leg Extension supersets 150+ reps from 165lbs down to 100lbs.

    GHR (both legs) 4x10

    Shrugs 315x5 405x5 405x3

    Straight Bar Cable Bicep Curl 3x10

    ***Notes***
    The box squats felt pretty easy, perhaps a sign of improvement. Have had a crazy past few days, so forgive me for not posting! There is a USAPL meet on December 10th in my local area that I hope to do as a "first meet" situation. The cut to 148lb will probably be brutal, but worthwhile! Hope to get some tips on form from people who have competed first hand. Perhaps a visit to Orlando barbell at one point this year would help. I'm not sure whether I will be down there or not.

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    Very depressing squat day today.. I need to rethink and readjust..
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    Quote Originally Posted by mdpwrlifter
    Very depressing squat day today.. I need to rethink and readjust..
    Oh what happened today?
    CNS burn out? Injury?
    RecoverBro ELITE
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    Well. I've tried westside barbells routine, and the conjugate method hasn't seemed to help my raw squat. To squat more I need to squat more! Cns pain (mild) I can handle. No injury just sad numbers. I'll post after classes today.
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    Quote Originally Posted by mdpwrlifter
    Well. I've tried westside barbells routine, and the conjugate method hasn't seemed to help my raw squat. To squat more I need to squat more! Cns pain (mild) I can handle. No injury just sad numbers. I'll post after classes today.
    Wsbb is good. But maybe you need a different approach.
    Let us know what you think of. Maybe we can help.
    RecoverBro ELITE
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    Ok. I Love the routine, maybe today was a bad day. I know I need to squat more to increase my numbers.
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    Quote Originally Posted by mdpwrlifter View Post
    Well. I've tried westside barbells routine, and the conjugate method hasn't seemed to help my raw squat. To squat more I need to squat more! Cns pain (mild) I can handle. No injury just sad numbers. I'll post after classes today.
    Just wasn't your day man, look forward to the next workout and take the aggression to higher numbers.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Quote Originally Posted by mdpwrlifter View Post
    Ok. I Love the routine, maybe today was a bad day. I know I need to squat more to increase my numbers.
    you'll be back and killing it in no time man!! Im sure you know what you need to do!
    RecoverBro ELITE
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    I hope so! Thanks guys, going to reflect on what I need to do and maybe ask some experts! Will post the last two days workouts now.
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    9/12/11 and 9/13/11 Dynamic Upper and Max Effort Lower


    9/12/11 DE Upper

    Mixed Grip bench @ 50% (135lbs) 8 sets 3 reps

    Incline DB 45lb's 3 sets 10-12

    Rope Pressdown 60 reps

    Rear Delt Fly 2x10-12

    Side raises 2x10-12

    Facepulls 3x10


    ***Notes***
    Not bad, need to switch my tricep training to flat bench or JM Presses! IMMEDIATELY!


    9/13/11 Max Effort Lower

    Reverse Band Squats work up to max of 375x3 for three sets

    GHR Machine Single leg 4x10

    DB Rows 3x10-15 (15 reps is a PR, so not a total loss of a workout!)

    Hammer Curls 3x10

    ***Notes***
    The dumbbell rows were great, but my squat really needs focus! I need to squat raw and strict more often and incorporate the moves in instead of using them as a primary exercise!
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    Quote Originally Posted by mdpwrlifter View Post
    9/12/11 DE Upper

    Mixed Grip bench @ 50% (135lbs) 8 sets 3 reps

    Incline DB 45lb's 3 sets 10-12

    Rope Pressdown 60 reps

    Rear Delt Fly 2x10-12

    Side raises 2x10-12

    Facepulls 3x10


    ***Notes***
    Not bad, need to switch my tricep training to flat bench or JM Presses! IMMEDIATELY!


    9/13/11 Max Effort Lower

    Reverse Band Squats work up to max of 375x3 for three sets

    GHR Machine Single leg 4x10

    DB Rows 3x10-15 (15 reps is a PR, so not a total loss of a workout!)

    Hammer Curls 3x10

    ***Notes***
    The dumbbell rows were great, but my squat really needs focus! I need to squat raw and strict more often and incorporate the moves in instead of using them as a primary exercise!
    Sweeeet sessions man!

    I know this will sound nuts but... Why not have a workout dedicated entirely to squatting? I'm talking like 10-15 sets of lighter/heavier sets of squats, It would be killer and beat the form into you like nothing else would.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Quote Originally Posted by thetinyguy

    Sweeeet sessions man!

    I know this will sound nuts but... Why not have a workout dedicated entirely to squatting? I'm talking like 10-15 sets of lighter/heavier sets of squats, It would be killer and beat the form into you like nothing else would.
    Agree here. How about using the squat as an accessory too?
    Kinda like 531 BBB protocol ?
    RecoverBro ELITE
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    Quote Originally Posted by thetinyguy

    Sweeeet sessions man!

    I know this will sound nuts but... Why not have a workout dedicated entirely to squatting? I'm talking like 10-15 sets of lighter/heavier sets of squats, It would be killer and beat the form into you like nothing else would.
    This is a thought. I'll do like a composite lower day, but focus on the squat.
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    I definitely could use 531 too, increasing percentages and such.
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    Floor presses and incline close grip for max effort paired with jm press worked great! Will post numbers after class today.
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    I need to post for Thursday and Friday! Sorry guys, things have been a bit crazy!
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    9/15/2011 Max effort upper body

    Floor press high reps 135lb 3x10-15

    Close grip incline 135lb w/ chains 3x3

    Jm press 3x8

    Military press 145 3x5-7

    Facepulls 3x10

    ***notes***
    Good workout, nothing to complain about!
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    Quote Originally Posted by mdpwrlifter View Post
    9/15/2011 Max effort upper body

    Floor press high reps 135lb 3x10-15

    Close grip incline 135lb w/ chains 3x3

    Jm press 3x8

    Military press 145 3x5-7

    Facepulls 3x10

    ***notes***
    Good workout, nothing to complain about!
    Nice job man, seen any strength gains so far?
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    I believe so, very soon I am going to take a week and just do 1 rep maxes
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    9/16/2011 dynamic effort lower body

    Olympic style squats 9x2-3 155lb atg

    Lying leg curl 3x5-7

    Pullthroughs 3x10

    Pull ups 3x6-10

    Seated preacher curl 3x6

    ***notes***
    Good dynamic day, no complaints. Need a good squat day after last weeks disappointment!
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    i hass been missing, too busy eating n school.

    any new PRs?
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    Quote Originally Posted by GeekPoop
    i hass been missing, too busy eating n school.

    any new PRs?
    Yeah I get ya on that. School is major here too. What college you go to? And, I believe so. I need to focus more on the exercise than just the auxillary movements. I am lacking in the hole on squat, my lockout is fine on bench just at the chest I have trouble powering up. My deadlift is ok, usually I fail near lockout.
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    6/19/2011 dynamic upper

    Flat bench 135 mixed grip 9x2-3

    Flat bench db 4x15-20

    Close grip bench 135lb 3x6

    Rope pressdown 3x20

    Reverse pec fly 2x10

    Db side raises 2x10

    ***notes***
    Good workout, hit tris hard to hopefully improve bench numbers!
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    Quote Originally Posted by mdpwrlifter View Post
    Yeah I get ya on that. School is major here too. What college you go to? And, I believe so. I need to focus more on the exercise than just the auxillary movements. I am lacking in the hole on squat, my lockout is fine on bench just at the chest I have trouble powering up. My deadlift is ok, usually I fail near lockout.
    CSS, college of saint scholastica. private college = suck. you?

    youre the total opposite of where you fail vs me lol that funny.
    Quote Originally Posted by mdpwrlifter View Post
    6/19/2011 dynamic upper

    Flat bench 135 mixed grip 9x2-3

    Flat bench db 4x15-20

    Close grip bench 135lb 3x6

    Rope pressdown 3x20

    Reverse pec fly 2x10

    Db side raises 2x10

    ***notes***
    Good workout, hit tris hard to hopefully improve bench numbers!
    my dad made me a 2 board and not only am i doing it as ME lift, but doing 4x8 CGBP as an accesory on DE day, im hoping that gonna improve my bench too!

    nice work fela
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    Quote Originally Posted by GeekPoop
    CSS, college of saint scholastica. private college = suck. you?

    youre the total opposite of where you fail vs me lol that funny.

    my dad made me a 2 board and not only am i doing it as ME lift, but doing 4x8 CGBP as an accesory on DE day, im hoping that gonna improve my bench too!

    nice work fela
    I go to a community college hoping to go to university of Maryland or johns hopkins. What do you mean opposite of you? Is that bad? [Sad face]. Yeah I wanna try board presses I hear they are amazing!
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    Quote Originally Posted by GeekPoop
    i hass been missing, too busy eating n school.

    any new PRs?
    Thanks for posting in my log by the way.
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    6/20/2011 Max effort lower body

    Box squats slightly above parallel working up to 315x3

    Lying leg curl single leg 4x7

    Pullthroughs 3x7

    Db rows 3x7

    Db curls 3x6-10

    ***notes***
    Good workout, trying to get used to that type of weight again. Gotta go heavy to lift heavy! Going to stuck to the big three to improve and use other max efforts as supplementary.
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    Quote Originally Posted by mdpwrlifter View Post
    I go to a community college hoping to go to university of Maryland or johns hopkins. What do you mean opposite of you? Is that bad? [Sad face]. Yeah I wanna try board presses I hear they are amazing!
    nothing wrong w CC! i use to go to one. its fcking nice wish i could stay at one

    idk lol, i fail at bottom of dl, mid bench and mid squat. just diff areas you are good at and i suck at :P

    board presses are one of the hardest lifts ive done, its so weird cuz you the lift starts right where i stall. fun stuff tho
    Quote Originally Posted by mdpwrlifter View Post
    Thanks for posting in my log by the way.
    no need to thank bud, i like this log n like seeing you improve. you doing a good job!
    Quote Originally Posted by mdpwrlifter View Post
    6/20/2011 Max effort lower body

    Box squats slightly above parallel working up to 315x3

    Lying leg curl single leg 4x7

    Pullthroughs 3x7

    Db rows 3x7

    Db curls 3x6-10

    ***notes***
    Good workout, trying to get used to that type of weight again. Gotta go heavy to lift heavy! Going to stuck to the big three to improve and use other max efforts as supplementary.
    nj!

    liking leg curls? i always do SLDL w deficeit / GHR / GM variant
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    I fail at the bottom of every lift, if i cant get it out of the hole of above the knees im screwed lol

    And since you fail at the bottom of bench and squat id use a cambered bar for bench and strengthin your upper back and chest. And squat, id use a below parallel box and work on speed.
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    im gonna give "dead squats" a whirl. like you set the safety bars so you start below parallel and press upwards. i did that with BP for 2 months and havent stalled at the bottom of the lift since!
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    I find the dead squat very hard to set up right, rough lift.
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    Quote Originally Posted by SweetLou321
    I fail at the bottom of every lift, if i cant get it out of the hole of above the knees im screwed lol

    And since you fail at the bottom of bench and squat id use a cambered bar for bench and strengthin your upper back and chest. And squat, id use a below parallel box and work on speed.
    Will look in to that. Not sure what you mean by chambered bar though.
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    Quote Originally Posted by GeekPoop
    nothing wrong w CC! i use to go to one. its fcking nice wish i could stay at one

    idk lol, i fail at bottom of dl, mid bench and mid squat. just diff areas you are good at and i suck at :P

    board presses are one of the hardest lifts ive done, its so weird cuz you the lift starts right where i stall. fun stuff tho

    no need to thank bud, i like this log n like seeing you improve. you doing a good job!

    nj!

    liking leg curls? i always do SLDL w deficeit / GHR / GM variant
    Appreciate the kind words. I usually don't do stiff leg in an attempt to save my back but I feel if it will help me improve then I will certainly try it.
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    Quote Originally Posted by mdpwrlifter View Post
    Will look in to that. Not sure what you mean by chambered bar though.
    Look it up on elitefts, its a bar that allows you to bench deeper then normal, like deficite deads
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    If it is a specific type of bar then I can't do it all I have is straight bars at the gym.
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    Quote Originally Posted by mdpwrlifter View Post
    6/20/2011 Max effort lower body

    Box squats slightly above parallel working up to 315x3

    Lying leg curl single leg 4x7

    Pullthroughs 3x7

    Db rows 3x7

    Db curls 3x6-10

    ***notes***
    Good workout, trying to get used to that type of weight again. Gotta go heavy to lift heavy! Going to stuck to the big three to improve and use other max efforts as supplementary.
    Nice workout man, dude Stiff legged deads would benefit you soooo much. Compounds > isolation for building strength and size
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Yeah, size is good but strength is #1 right now!
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    Quote Originally Posted by mdpwrlifter View Post
    Yeah, size is good but strength is #1 right now!
    Well size will only come if you eat enough so just eat maintenance calories and do compounds, You'll get leaner and stronger at the same time! Maybe go down a weight class and have an advantage.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Quote Originally Posted by thetinyguy

    Well size will only come if you eat enough so just eat maintenance calories and do compounds, You'll get leaner and stronger at the same time! Maybe go down a weight class and have an advantage.
    Yeah my goal is 148 class
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    Post of today on the way soon. Did my own version of a board press and "dead presses". Good stuff.
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