Powerlifting Journey

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  1. 5/3/13
    week 4 day 3

    dl(kg)
    70x5x3
    120x2x2
    170x1x2
    200x1x10

    low box squat
    135x5
    225x5
    275x3
    315x1
    335x2x10
    275x3x10

    rdl
    135x5
    225x5
    245x10x3
    135x10

    i was not use to the dl form at all. hopefully i can get it dialed in, in the next couple of weeks.


  2. It's called the SAID principle. Specific adaptation to imposed demands. If you want to powerlift, you have to DO the big three. Cleans and snatches are completely different pulls from the deadlift.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
    •   
       


  3. 5/4/13
    week 4 day 4

    bench
    95x5x3
    135x5x2
    185x5x2
    225x5x2
    265x5
    270x5

    close grip w/ shoulder saver
    225x5x5

    floor press
    185x10x2
    155x10

    band pull apart 200

    5/6/13
    week 5 day 1

    squat
    135x5x3
    205x3
    285x3
    335x3
    385x3
    435x1
    455x1
    475x1
    425x5
    435x5

    yoke squat o-style
    225x12

    i was pretty happy with how my bench is coming along. the 270 felt good but on the last rep i let my foot slip so i completed the rep a little sloppy but still fairly smooth. i was fairly busy on squat day and didn't get to hit the yoke squats as hard as i would have liked but i got a heavy single rep in that went very smooth and two heavy sets of 5.

  4. Quote Originally Posted by herderdude View Post
    It's called the SAID principle. Specific adaptation to imposed demands. If you want to powerlift, you have to DO the big three. Cleans and snatches are completely different pulls from the deadlift.
    sorry but i don't really see the problem. i hit the dl twice in my first 4 weeks. from past experience pulling more than that would tax me to the point i would have to slow down the progress of my squat. i also haven't really thrown in the o-lifts for awhile. clns and cln pulls are very similar to speed dl, yes not exactly but close just like box squats aren't exactly like the squat but lots of guys have used them to build big squats.

  5. its been awhile since i got this posted but here are the last 3 workouts

    5/8/13
    week 5 day 2

    press
    120x5
    130x5
    140x5
    150x5
    160x5

    pull upx5x20
    low bar row 90x10x10
    bb lat rise bar+10 on the endx10x2, just barx10x2
    hammer curl 30x15x3

    5/9/13

    dl
    70x5x3
    120x2x2
    130x1x20

    low box squat
    135x3
    185x3
    235x3
    275x2
    275+105lbs chainsx2x10
    added foam to the box which took me to 2" below parallel
    275+105lbs chainsx2x10
    foam off
    275x2x5

    pull through
    90x15x3
    band hamstring curl
    average bandx15x3

    5/11/13

    bench
    95x5x3
    135x5x2
    185x5
    215plus doubled monster minix3x7

    close grip with shoulde saver
    225x5
    235x5x2
    225x5x2

    floor press
    185x10
    185x8x2

    thats all the training i've done since last post. my break ends on tuesday so i'll get back to regular postings then. all the presses felt heavy but went fairly well. first time with chains in a long time nothing to different.
    •   
       


  6. 5/13/13
    week 6 day 1

    low box squat
    135x3x2
    added mini band for everything beyond
    135x3
    185x3
    225x2
    275x2
    315x2x10
    band off
    315x1x10

    front squat
    135x5
    185x5
    225x3
    245x5
    135x10x3

    good morning
    135x10x3
    average band leg curlx15x3
    pull through 70x20x3
    front squat hold 315x3, 415x3x3 each held for a few sec

    this was the last training day before the start of the summer tri. a new tri means i have to have a new schedule. i'm going move all my assistance for squat on monday press and upper back on wednesday squat and dl on friday and bench on saturday. for this training session everything went well, trying some accommodating resistance with at least 60% at the bottom.

  7. 5/15/13
    week 6 day 2

    press
    105x5
    115x5
    125x5
    135x5
    145x5

    pause bench
    95x10
    135x5
    185x3x5

    pull upx5x20
    lat pull down 90x20x5
    band pull apartx50ish

    my shoulder was giving me a little bit of trouble for some reason so i threw in a few band pull aparts. i started helping some guys work on their o lifting technique and totally forgot to get a good pump in the bi's.

  8. 5/18/13

    squat
    135x5x3
    185x3
    235x3
    285x3
    335x3
    385x2
    425x1
    455x1
    reverse band squat w/ average band
    405x1
    455x1
    495x1
    535x1
    removed bands
    405x5x3

    deadlift(kg)
    70x3
    120x3
    170x3
    210x2
    220x2
    160x2x5

    hip thrust
    185x15x3

    not a bad workout but not as good as i hoped. i wasn't feeling great at the bottom of the squat but form was on. the average bands for the reverse squat were to much, i should have used mini's. i probably shouldn't count the first rep of 405 after the reverse band squats, it was the first time switching over and it was odd getting low. the first one was about a half squat at best, i hit the rest deep it was just the first one that threw me off.

    5/19/13

    bench
    95x10,x5x2
    135x5
    185x5
    225x5
    245x2
    265x2
    285x2
    shoulder saver
    225x2
    265x2
    295x1

    close grip shoulder saver
    245x5x3
    225x5x2

    A1: band extx25x4
    A2: floor press 185x5x4
    band pull apartx200

    got this one in later in the day on saturday so no one else was at the gym so i cut my shoulder saver singles down one heavy so i wouldn't have a chance to fail. presses felt a little weak but everything moved well and the 285 went easier than the last time even though i felt weaker so i think my press is still getting stronger. the second rep on 285 i let my elbows flair way to early and it was pretty ugly but still went up a lot smoother than it should have. i was to wiped for my 10 rep floor presses so i went with 5 instead and threw some tri ext between to work my tris more.

    it was a busy weekend of wedding planning followed my next weekend being busy with wedding planning. today i have school with no breaks until 430 then a wedding at 6. so instead of finding some time for a half assed workout i'm moving everything back until tomorrow which still gives me enough time to recover before the next leg day.

  9. 5/21/13
    week 7 day 1

    yoke squat o-style
    135x5
    185x5
    225x5x5

    squat
    225x5
    335x5x5

    good morning
    135x5
    185x5

    rdl
    185x20x3

    this went pretty good. my good mornings are fairly weak. nothing else was terribly exciting.

  10. 5/22/13
    week 7 day 2

    lat pull down 90x15x3

    press
    110x5
    120x5
    130x5
    140x5
    150x5

    bench
    135x5
    205x5x5

    pull upx5x20
    lat pull down 90x15x3
    band pull apartx25x3
    hammer curl 30x15, 20x20x2

    i was trying out starting the workout with some lat pull downs to warm up my shoulders a little more. my presses felt strong and shoulders were feeling good. i was having a little bit of trouble keeping a tight arch in the bench. i did some extra band pull aparts to help my shoulders.

  11. 5/24/13
    week 7 day 3

    squat
    135x10, 5x2
    225x2x5
    315x2
    380x2
    410x2
    440x2
    reverse light bands
    440x1
    475x1
    495x1
    515x1
    bands off
    350x6

    sumo dl
    70x5
    120x5
    160x2
    190x1
    150x5x4

    hip thrust
    185x15x3
    135x20

    the light bands were much better than the average bands. the bands take off about 90ish lbs at the bottom, next week i'll hopefully hit some more reps now that i'm more accustomed to it.

    5/25/13
    week 7 day 4

    bench
    95x10, 5x2
    135x5
    185x5
    225x5
    240x4
    265x3
    290x2

    close grip with shoulder saver
    245x5x4

    bench with shoulder saver
    225x2x5

    band tri ext x25x4

    i had to get in early on saturday since the afternoon was wedding stuff. saturday morning is the time when the powerlifting team lifts so it was crazy in the gym. but i got to lift with some strong guys and gals. also Al Caslow was in the gym which was awesome. my bench was stronger than last week. i was going to hit some heavier singles with the sligshot but i didn't have much time so i just went on the my normal assistance.

    5/27/13
    week 8 day 1

    cambered bar squat
    135x5
    185x5
    225x5
    245x5
    265x5
    275x5x3

    squat
    345x5x5

    rdl
    195x20x3

    pull though 100x15x3
    standing band curls x25x3

    i went with the cambered bar instead of the yoke bar because i haven't been feeling as stable in the squat as i had been. i will see how fridays squats go before deciding on if next monday will be yoke or cambered bar. the first set of regular squats were a little shaky but i settled into the groove and the rest were solid. the rdl volume was much easier than last week.

  12. 5/29/13
    week 8 day 2

    pull down
    90x15x3

    press
    115x5
    125x5
    135x5
    145x5
    155x5

    bench
    220x5x5

    pull upsx5x6
    lat pull downs 90x15x2
    band pull apart x50

    i wasn't feeling to great by the time of the workout. i've been eating a lot of probiotic food for the last few days and i think it left me a little dehydrated getting everything out. by the time the pull ups came around i was just wiped out. i did a few pulls but i'm going to have to catch up on some more pulling on saturdays workout.

  13. 5/31/13
    week 8 day 3

    squat
    135x5x2
    225x2x5
    315x2x2
    380x4
    415x2
    450x1
    450x2
    reverse band squat light band
    450x1
    495x1
    495x3
    reverse band off
    365x5

    dl
    135x5
    225x5
    315x3
    405x2
    455x2
    495x1
    365x3x3

    weighted sit up 10kgx25x2

    the top set of the squat was suppose to be 450x2 the first time around but my head wasn't right and it felt heavy even though form and speed were quite good. i got my head in line and nailed the next attempt. i wanted to get two for the top dl set but it wasn't in the picture. i've really been slacking on ab work and i think my lifts are suffering a little so i really need to double down in my efforts.

    6/1/13
    week 8 day 4

    bench
    95x10x2
    135x5
    185x5
    225x5
    245x2
    265x2
    285x2
    295x1
    add slingshot
    295x1
    315x1

    close grip w/ shoulder saver
    245x5x4

    shoulder saver bench
    225x3x4

    band tri ext x25x4
    band pull apart 100
    ghr sit upx20x3

    the 285 moved amazingly well and the first 295 moved very well but the second attempt just wasn't there, got it a couple inches off the chest and it just stopped. i think i need to work on my groove more.

  14. 6/3/13
    week 9 day 1

    cambered squat
    135x5
    225x5
    315x4+one face plant
    315x5
    335x5x2

    squat
    385x3

    reverse hyper
    100x15x3
    50x20
    ghr x10x3
    x-band walk light bandx10x3

    this was a pretty awful day. on my first 315 set i nailed the first 4 then on the 5th i just lost focus and let the bar swing and ended face down on the ground because i didn't take the 3 secs to slide the safety straps in place. i did hit the next 3 sets and i got a lot of good work in and i should have hit one more set of the cambered bar but i wanted to finish with the straight bar which turned out to be a terrible idea. it was just terrible and i just quite at 3 reps, my form was no where near were it needed to be.

  15. 6/5/13
    week 9 day 2

    pull upx10x5

    press
    95x5x2
    135x5
    145x5
    155x4
    95x12x2

    lat pull down
    95x20x3
    band pull apartx50
    ghd sit up 25x2

    short day, it was my fiance's birthday so i just got in and out so i could go celebrate. my press was feeling pretty off, my right arm was just not up to the job, not sure why. this weekend is fairly busy, i have a business card ceremony on friday and new doctor seminar on saturday both being right when i normally hit my heavy upper and lower workouts.

  16. Sorry if I missed it but are you setting up for a meet anytime?

    And strong deads and squats in the same session
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  17. Quote Originally Posted by rob112 View Post
    Sorry if I missed it but are you setting up for a meet anytime?

    And strong deads and squats in the same session
    none planned yet. i still haven't gotten the competition fire back after stopping weightlifting. the powerlifting team at my gym is looking to put on a mock meet sometime soon. i'll probably jump into that one, but my plan really isn't to compete until next year at the earliest.

  18. 6/7/13
    Week 9 day 3

    Ghr 10x2
    Reverse hyper 100x10x2
    Standing band ABS 10x2

    Squat
    135x5x2
    225x5x2
    315x2x2
    380x2
    415x2
    440x2x2
    460x2

    Sumo dl
    120x5
    160x5x3

    Reverse hyper
    100x15x2
    50x20
    Ghrx15

    This was the best squat session I've had in week's. I had to get in early so I did some warm ups to get my back warmed up. I was pressed for time so my goal was to hit my squats and a few good sumo dl. I was only suppose to do one set of 440 but I forgot to change the weight!! The weight moved much better than the last week, very happy with how the squats are going at the moment.

  19. 6/8/13
    week 9 day 4

    bench
    95x10x2
    135x5
    185x5
    225x5
    245x5
    265x4
    285x3

    225x3x3
    add shoulder saver
    225x3x3
    245x8

    tri ext 25x3
    push up 20x2
    ghr sit up 20x2

    i spent the day in a new doctor seminar that ended with a talk on medicare billing which pretty much just sucked the life out of me. the workout called for 290 for 3 but i wasn't feeling great and 285 is still a rep pr so thats what i went for. pretty wiped after the heavy bench and just did a few things to finish up.

    6/10/13
    week 10 day 1

    reverse hyper 50x10x2
    ghr x10x2
    standing band abs 10x2

    cambered squat
    135x5x2
    225x5
    315x5
    335x5
    355x5
    365x5
    315x5

    straight leg dl
    225x5
    315x5x2

    reverse hyper
    100x15x2
    50x20x2
    ghr
    bwx10x2
    10lbsx5x2
    bwx10
    standing band abs x100

    i felt pretty good this workout. i just stuck with the cambered squats this week and didn't try to change over to straight bar since it was such a disaster last week. i stuck with the warm up from friday since it worked so well and i'll probably keep the warm up for awhile at least. i think i'm going to switch to the yoke bar next week.

  20. 6/12/13
    week 10 day 2

    press 95x5x2
    135x5
    145x5x3
    135x5

    pull up 10x10
    grh sit up 25x3

    i wanted to get in two more sets with the 135 but my shoulder wasn't feeling it. not hurt or injured but felt like if i pushed it much more it would end that way so i just stopped and moved on.

    6/14/13
    week 10 day 3

    reverse hyper 50x10x2
    ghr 10x2
    standing bands abs 10x2

    squat
    135x5x2
    225x5x2
    315x5
    380x4
    415x3
    455x5
    from pins (maybe 2-3 inch high)
    315x1x6

    dl
    120x5
    170x5
    210x4
    170x3x4

    reverse hyper 100x10x3, 75x15x2
    ghr 10lbsx10x2

    squats went really well. i was only suppose to do 450x3 but i was feeling good and got a couple extra in. i was hoping for 5 for the top dl set but the 5 rep got a inch or two off the floor and just stopped. my gluts were shot after that so i had to take it easier on the reverse hypers.

    6/15/13
    week 10 day 4

    bench
    95x10x2
    135x5
    185x5
    225x2
    245x2
    265x2
    285x2
    305x1
    225x5
    slingshot
    245x8x2

    push ups 20x2
    band tri ext 75
    sit up 10kgx25x3
    sanding band absx50

    i had attempted to use the same program setup for my bench and squat. while my squat seems to be thriving on it my bench isn't going much of anywhere, at least its not going backwards! the 305 was much easier than last time but i was suppose to hit it for a double. i just have one more week with the bench on this program and after that i'll have to rethink bench training.

  21. 6/17/13
    week 11 day 1

    yoke squat
    155x5x2
    205x5
    255x5
    275x5
    295x5x2

    gm
    60kgx5
    80kgx5
    90kgx5x3

    reverse hyper
    105x15x3
    85x15x3
    50x15x3
    ghr
    25lbsx10
    10lbsx10x2
    bwx10x4

    my low back definitely wasn't recovered. no pain or anything when lifting but just had to deal with some very tight low back muscles. i took out my olifting shoes and did the yoke squats atg. i'm terrible at good mornings, i'm going to bring it up.

  22. 6/19/13
    week 11 day 2

    press
    95x5x2
    135x5
    145x5x5

    pullup
    12x5
    10x5

    ghd sit up 25lbsx10x3
    standing band abs 25x4

    i was feeling pretty good about this workout. the presses were fairly easy and caused no problems. the pull ups are feeling stronger than ever and the 12 reps were really easy the first couple sets. i then just did some ab work and went home with no problems. i woke up this morning got ready and went to lift my backpack and my right shoulder couldn't handle it. my right shoulder is not feeling good, it has a dull achy pain all the time and sharp pain when i move. i took myself through some orthopedic test (not the most accurate but gets a good baseline) and its the rotator cuff like most of you probably already thought. i'll have to get it looked at by someone. maybe its not bad and will just go away lol.

  23. 6/21/13
    week 11 day 3

    reverse hyper 70x10x2
    ghr 10x2
    standing band abs 10x2

    squat
    135x5x2
    225x5x2
    315x2
    380x2
    415x1
    455x1
    475x2

    sumo dl
    120x5
    160x5
    180x5
    190x5

    reverse hyper
    105x10x3
    70x15x2
    ghr
    10lbsx10x3
    bwx15x2
    side plank 45secx3

    i forgot everything but my workout clothes and shoes. it was suppose to be heavy squat day and i didn't even remember my belt. thankfully i'm at a quality gym with great lifters that have good equipment and are nice enough to let me throw it on for a couple sets. i hit my previous max for a double. since i forgot everything i was without the straps i planned to use for the sumo dl so i just used my hook grip which was painful but got the job done. at the beginning of the year i struggled to get 190 sumo dl for one and now i got it for a solid five.

    6/22/13
    week 11 day 4

    bench
    95x5x2
    135x5
    185x5x5
    215x5
    235x5
    205x3x5
    close grip
    205x5x3

    db skulll chrusher things
    20x20x3
    sit up with monster mini band
    15x3
    standing band abs
    20x3
    back ext 15x3

    so my shoulder was killing me after Wednesday workout and on thrusday i was in my SOT class and we did some SOT extremity work and it felt great on friday and even better on saturday. on thursday i had no idea how i would squat let alone bench but come saturday i was able to bench pain free. this is the end of my little cycle and my squat is defiantly stronger, my bench is slightly stronger and my dl is back to as strong as ever. i'm going to switch things up a little bit. i'm going to do some 531 for the basic work and just keep getting a lot reps in and work on my groove. if anyone wants to see the new plan for the next 3 or 4 months i could post it if there is any interest.

  24. 6/24/13week 12 day 1dl(kg)70x5120x2x3155x5165x517 5x5front squat(kg)70x1 80x1 90x1 100x1 110x1 120x1 130x1 110x3x2 70x2 80x2 90x2 100x2 110x2 120x2 100x3x2 70x3 80x3 90x3 100x3 90x3x2pause squat120x3x3ghr bwx20x3back ext 25lbsx15x3, bw 15x2reverse hyper 70x10x2side plank 30secx3i was pretty excited to start my 'new' set up. i gave the back ext. a try. i think i'll keep them in but with no weight and fewer reps for the future and focus on hitting the reverse hyper for weight and more reps. it was the first time i've given front squats a fair go in awhile and i'm feeling them now.

  25. Front squats are brutal
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  26. Quote Originally Posted by rob112 View Post
    Front squats are brutal

    couldn't agree more!


    on another note.....that format wasn't how it put it in.....its really hard to read.

  27. Quote Originally Posted by badwolf42 View Post

    couldn't agree more!

    on another note.....that format wasn't how it put it in.....its really hard to read.
    I managed lol. Was wondering why it looked weird
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  28. 6/26/13
    week 12 day 2

    bench
    95x5x2
    135x5
    185x5x5
    215x5
    235x5
    close grip pause
    205x3x3
    medium grip pause
    205x3x3
    wide grip pause
    205x3x3

    push ups against monster mini band
    10x5
    db front rise
    20x10x5
    db single arm row
    75x10x7
    ghr sit up
    25x10x5
    back ext 20x2

    pretty similar to saturdays workout. a lot of accessories for me. still trying to strengthen my core....its so hard to get myself to get some core work in at the end of a workout. still no shoulder pain!

  29. 6/28/13
    week 12 day 3

    squat(no equipment at all) all but the two heavier squats done with band around knees
    135x5x2
    225x5
    295x5x5
    345x5
    385x5
    335x3x5
    1 1/4 squat
    225x3x3

    ghr
    10lbsx10x5
    reverse hyper 50x20x3
    band hamstring curl
    lightx20x3
    trx feet suspended knee tucks
    20x5

    So i didn't realize how low my squat volume had gotten. next week i should be more use to it. i'm going to be lifting completely raw for a little while and since the gym doesn't have AC and its in the 90's i don't even need knee sleeves to keep my knees warmed up. i think the volume and raw lifting is really what the dr ordered.

  30. 6/29/13
    week 12 day 4

    sled drag
    side bridge 30secx5
    pull up 10x10
    press
    95x5x5
    145x5
    155x5x2
    95x15
    db row
    50x40x1
    band tri ext 25x5
    band sit up 3x10
    band abs x120
    sled drag

    just a lot of odds and ends to finish up the week. got some good blood flow in my legs.

    7/1/13
    week 13 day 1

    dl(kg)
    70x5x2
    110x5
    140x2x4
    165x3
    175x3
    185x3

    front squat
    70x1
    80x1
    90x1
    100x1
    110x1
    120x1
    130x1
    135x1
    110x3
    115x3
    70x2
    80x2
    90x2
    100x2
    110x2
    120x2
    125x2
    110x3x2
    70x3
    80x3
    90x3
    100x3
    110x3
    90x3x2
    back squat
    130x3x3

    ghr bwx25x4
    reverse hyper 50x15x3

    my front squats are definitely coming back fairly well. i still have a lot room before i hit were i was at before so i'm hoping the front squat will get a good base and keep going up for a long time. ghr's are pretty easy, i'm not sure how much i'm getting out of these without weight so i'm going to be doing weighted from now on....maybe give natural ghr's a try.
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