Powerlifting Journey

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  1. 7/3/13
    week 13 day 2

    bench
    95x5x2
    135x5
    185x5x5
    215x3
    245x3
    wide pause
    205x3x3
    medium pause
    205x3x3
    close pause
    205x3x3

    trx push ups(i think they might have been closer to a type of jm press)
    bwx10x5

    bent over db row
    75x10x8

    db front rise
    20x10
    20x20x3
    ghd sit up 25lbsx15x2
    standing band abs 50x2

    this was a good workout. the 95 starting on the bench felt like 225 so i didn't think it was going to be a good workout but when i got into my second 185 set things settled in place and everything felt like it should for the rest of the workout. things are going much better so far with a little more volume back in place.


  2. 7/5/13
    week 13 day 3

    squat
    135x5x2
    225x5
    295x5x5
    365x3
    405x3
    335x3x5
    pin squat(maybe a tad high)
    365x1x5
    315x1x10

    GHR 15lbsx10x3
    band hamstring curls 20x3
    band abs 50x2
    x-band walk 20 steps each wayx2

    still keeping up the no belt or wraps and its getting better. for pin squats my plan was to work on my weak point. i always fly out of the hole but struggle a few inches up so i was going to set the pins an inch or two high but i ended up going a little lower than i wanted after i watched a video of it. i was going to do 5 sets of 1 at 315 but it felt great so i just kept going.
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  3. 7/6/13
    week 13 day 4

    reverse hyper 75x15x3
    pull through 90x20x3
    a1: pull up 15x3
    a2: lat pull down 90x15x3
    press 135x8x3
    band tri ext. 30x4
    band pull apart 15x4

    side bridge 30secx6
    bb rollouts 60kgsx10x5
    not sure what to call it...its a leg rise with a scoop at the bottom and thrust at the top..x50

    sled drag

    i was moving quite a bit slower than i thought. i thought i was really moving fast but every time i looked at the clock more time passed than i thought. oh well, still a good end to the week.

  4. 7/8/13
    week 14 day 1

    dl(kg)
    70x5x2
    120x5
    155x5
    165x5
    175x5
    185x3
    195x1

    fs(kg)
    70x1
    80x1
    90x1
    100x1
    110x1
    120x1
    130x1
    140x1
    120x3x2
    70x2
    80x2
    90x2
    100x2
    110x2
    120x2
    110x3x2
    70x3
    80x3
    90x3
    100x3
    110x3
    90x3x2

    back squat(kg)
    140x3x3
    ghr 25x5x4
    bb roll out 70(kg) 15x3

    i put my oly shoes on for the front squats and it felt weird. the front squats are feeling stronger. the deadlifts are feeling really easy. i went with some heavier ghr for fewer reps, got a good hamstring cramping lol.

  5. 7/10/13
    week 14 day 2

    bench
    95x5x2
    135x5
    185x5x5
    215x5
    235x5
    245x3
    260x1
    mid grip pause
    205x3x3
    wide grip pause
    205x3x3
    close grip pause
    205x3x3

    jm press
    135x5

    football bar skull chrush
    85x10
    95x10x2
    db row
    80x10x5

    standing band abs 50x2

    a pretty solid training day. nothing spectacular but a good session. i tried out the jm press but my elbows were having none of it. i moved on to some skull chrushers.
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  6. 7/12/13
    week 14 day 3

    jump from sitting
    bwx3
    10kgx3
    15kgx3x2

    squat
    135x5
    225x5
    295x5x5
    355x5
    395x3
    425x1
    put on some wraps and a belt
    465x1
    485x1
    500x1

    dead squats
    135x1
    225x1
    315x1x8

    ghr
    25x5x5

    this was a good day. the plan was to hit 425 completely raw which i did and i felt really good with that one so i threw on the belt and wraps and got after it. i did 500 it was fairly rough but a solid lift. i set up with my feet a little wide, i have a bit of a problem walking out the heavy weight with wraps on......need more practice. the most i've done was a 475 for 2 reps which gives me about what i hit today using weilder's calculator give or take a few pounds. so this was a 25lbs PR overall....good days work.

  7. 7/13/13
    week 14 day 4

    pull up
    bwx5
    30x5
    35x5x4

    db row
    100x10x2
    drop set each for 10reps
    100,85,75,60,55

    lat pull down
    95x30x2

    side bridge 30secx6
    db windmill 30x10x5
    bb rollout 50kg+mini bandx10x4

    sled drag

    i was pretty tired from fridays squats. but saturday isn't the most important day, just keeps everything working right. i got a lot of good lat work and ab work. on to next week.

  8. Bet them lats felt fired up after those drop sets
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  9. Quote Originally Posted by rob112 View Post
    Bet them lats felt fired up after those drop sets
    It was a great pump, felt like a BB! it also destroyed my grip, which is very very very weak

  10. Quote Originally Posted by badwolf42 View Post

    It was a great pump, felt like a BB! it also destroyed my grip, which is very very very weak
    Yea, definitely another plus to DB rows. Great for overall development.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  11. 7/15/13
    week 15 day 1

    dl(kg)
    70x5x2
    120x5
    140x3x3
    160x5
    170x5
    180x5

    fs(kg)
    70x1
    80x1
    90x1
    100x1
    110x1
    120x1
    130x1
    140x1
    120x3x2
    70x2
    80x2
    90x2
    100x2
    110x2
    120x2
    130x2
    110x3x2
    70x3
    80x3
    90x3
    100x3
    110x3
    90x3x2

    pin squats
    135x1
    225x1
    315x1x8

    ghr
    30x5x3
    against monster minix5
    monster mini +30x5

    i was just lazy in not getting this day up. i kind of felt like crap halfway into my dl sets. but i hit my numbers really solid. still felt bad for the fs but they went fairly well. didn't take a heavier single than last week but i did get in a heavier double so my volume was still up. these are really helping my squat. just played around with some ghr's a little, i'm not sure if i'm going to stick to straight weight or keep some bands added.

  12. 7/17/13
    week 15 day 2

    bench
    95x5x2
    135x5
    195x5x5
    225x5
    245x5
    wide pause
    215x3x3
    close pause
    215x3x3

    incline bench
    135x5x2
    185x5x4

    db row
    75x20x4

    band tri extx50
    standing band abs 35x3

    nice workout today. nothing to taxing, just plenty of good work. i haven't done any inclines for idk how long, they were a little odd at first. i think it'll take another week or two to get in the groove with them.

  13. 7/19/13
    week 15 day 3

    box jump
    bwx3
    10kgx3x3
    15kgx3x2

    squat
    135x5
    225x5
    305x5x5
    365x4
    395x5

    pin squat
    315x1
    325x1
    335x1x5
    325x1x7

    dl(kg)
    140x1x8

    ghr
    35x5x4

    got in early today since i get to(and when i say get to...i mean have to) go listen to a dr that committed insurance fraud when i would usually hit my workout. i was feeling pretty good today, squats were feeling strong. my low back was feeling a little weak when i unracked the bar but after i got set up it was strong and there was no pain so i marked it down as having to lift earlier than normal.

  14. Numbers looking good. Any competitions coming up or in mind?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  15. Quote Originally Posted by herderdude View Post
    Numbers looking good. Any competitions coming up or in mind?
    Thanks. There is a meet coming up in september that most of the powerlifters in the gym are going to. I'd like to go to that one but i'm taking my PT boards test in september also so i'll probably not be able to make it. i learned my lessen a couple years ago when i tried to peak and do a meet in the middle of finals, neither went terribly well. so i want to just do one thing really well and my future job takes priority. hopefully i can find one without conflicts soon

  16. Quote Originally Posted by badwolf42 View Post

    Thanks. There is a meet coming up in september that most of the powerlifters in the gym are going to. I'd like to go to that one but i'm taking my PT boards test in september also so i'll probably not be able to make it. i learned my lessen a couple years ago when i tried to peak and do a meet in the middle of finals, neither went terribly well. so i want to just do one thing really well and my future job takes priority. hopefully i can find one without conflicts soon
    Yeah, I encourage everyone to get on the platform early and often, but you have your priorities in order, and that's good. There will always be more meets.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  17. 7/20/13
    week 15 day 4

    A1: low cable row 120x15x5
    A2: pin deadstop bench 225x3

    band tri ext x35x3
    side bridge 30x6
    band resisted bb rollout 60kg+bandx10x4
    standing band absx35x2

    sled drag

    i was pretty lazy for this workout. i had a good workout that friday so i guess my body wanted to take it easy. i did my ab work and sled work. but didn't get in as much pulling as i probably needed to.

    7/22/13
    week 16 day 1

    dl(kg)
    70x5x2
    120x5
    140x3x4
    170x3
    180x3
    190x3

    front squat(kg)
    70x1
    80x1
    90x1
    100x1
    110x1
    120x1
    130x1
    142x1
    122x3
    125x3
    70x2
    80x2
    90x2
    100x2
    110x2
    120x2
    132x2
    110x3
    115x3
    70x3
    80x3
    90x3
    100x3
    115x3
    90x3x2

    pause front squat (kg)
    90x1
    100x1
    110x1x5

    ghr 40x5x4

    deadlift day on my birthday. they didn't feel as strong as last week but still not bad. i threw some 1kg plates on some sets of front squats just because i didn't want to do the same weight 3 weeks in a row and 2 kg is still better progress than none. i did pause front squats instead of pin squats simply because the gym was packed and and all the cages were taken. they were great, probably going to keep them in instead of pin squats for at least awhile.

    P.S. i was terribly slow getting this up because i had my entrance clinic exam yesterday and had a ton to study. so now one more major test down only 15,000 to go.

  18. Happy birthday brother
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  19. Quote Originally Posted by rob112 View Post
    Happy birthday brother
    thanks! made it through a quarter century lol

  20. Last good one...lower car insurance lol
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  21. 7/24/13
    week 16 day 2

    bench
    95x5x2
    135x5
    195x5x5
    225x3
    255x3
    close pause
    215x3x3
    wide pause 215x3x3
    incline
    185x5x5

    band tri ext 50

    done. i didn't do any pulling work....shame on me. i got enough work in so i'm still happy with the workout. i'm going out of town this weekend so friday will be my last workout of the week. i might try to find some place to do pull ups to get something in but i'm not counting on it.

  22. Quote Originally Posted by badwolf42 View Post
    7/24/13
    week 16 day 2

    bench
    95x5x2
    135x5
    195x5x5
    225x3
    255x3
    close pause
    215x3x3
    wide pause 215x3x3
    incline
    185x5x5

    band tri ext 50

    done. i didn't do any pulling work....shame on me. i got enough work in so i'm still happy with the workout. i'm going out of town this weekend so friday will be my last workout of the week. i might try to find some place to do pull ups to get something in but i'm not counting on it.
    I don't always get my pulling in with my pushing, either. I just like to make a note to do a little extra in my next session. Though these days I try to get at least one pulling exercise in every session.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  23. Quote Originally Posted by herderdude View Post
    I don't always get my pulling in with my pushing, either. I just like to make a note to do a little extra in my next session. Though these days I try to get at least one pulling exercise in every session.
    i usually don't worry to much about it, i just make it up on the second upper body day but i'm missing that this week. but i doubt one week will kill me

  24. Quote Originally Posted by badwolf42 View Post

    i usually don't worry to much about it, i just make it up on the second upper body day but i'm missing that this week. but i doubt one week will kill me
    I hear you. I have a little bit of douchebag shoulder syndrome going on, so I'm trying to give it extra work.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  25. 7/26/13
    week 16 day 3

    box jump
    bwx10x2
    10kgx10x2
    15kgx10x2

    squat
    135x5
    225x5
    305x5x5
    365x3
    415x3

    pin deadsquats
    315x1
    345x1x5
    335x3
    325x1

    dl(kg)
    4.5"defect 120x10
    floor 120x10
    4.5" block 120x10

    ghr
    25x6x4
    ghr sit up 25lbsx50

    squats didn't feel as strong as last week but still good. my SI joints were fairly locked up and weren't letting me get my low back quite as locked out as i should have been. after the squats i went to do one light reverse hyper and at the top i contracted my glutes hard and my SI joints cavitated more then ever before, they feel great now but i'll make sure i get SOT blocked before my next low body. the first rep of the 415 was probably 1inch high but the next two were at least 2inch below. the defect dl destroyed my glutes the next two dl were probably to easy.

    P.S. i passed my osce's test with a 96! 100 in lab interpretation, 100 in osce portion(were you have to preform case history, physical exam, ortho's, and neuro exams) and a 88.5 in xray interpretation

  26. 7/29/13
    week 17 day 1

    dl
    135x5x2
    225x5
    315x3x2
    365x5
    405x3
    455x1
    485x1
    515x1
    525x got to mid shin
    525x got to right above my knees

    front squat
    70x1
    80x1
    90x1
    100x1
    110x1
    120x1
    130x1
    140x1
    120x3
    90x5
    pause front squats
    110x1x2
    120x1x3
    110x1x2

    ghr
    45x5x2
    35x5x2

    well i didnt get much other than deadlift in. i am fairly certain that this was my first ever failed dl were i failed above the knees. the 515 was fairly easy with no grind and fairly fast for max weight. that extra 10 lbs just nailed me. first attempt could have been better, i let myself drift foreword off the floor. the second attempt was going fairly well then right above my knees the bar started to stick to my skin and that little extra resistance was just to much for me, i tried to grind it out but my glutes just weren't having it. after that my glutes and upper back were fried and i did a little more but pretty much just called it. next time with some better jumps at the end i should be good for 525 or 535 at least, we'll see in a few weeks.

  27. 7/31/13
    week 17 day 2

    bench
    95x5x2
    135x5
    195x5x5
    225x5
    245x3
    265x1
    275x1
    285x1
    295x1
    225x5
    225x6
    wide girp pause
    225x3x3
    close pause
    225x3x3

    i really need to get more work it on bench day. i used a smaller arch on most of the sets besides the higher sets. my si joint was just not happy with my normal arch

  28. 8/2/13
    week 17 day 3

    box jump
    bwx10x2
    10kgx10x2
    15kgx10x2

    squat
    135x5
    225x5
    305x5x5
    365x3
    405x1

    A1: pin squat
    315+70lbs chainx1x5
    A2: box squat
    225x2x5

    ghr bw 10x10

    my by the time i got done with my second squat set my low back was already destroyed. it definitely wasn't recovered from monday. i was terribly unstable, my legs were good but my low back wasn't having any of it. better luck next time.

  29. 8/3/13
    week 17 day 4

    press
    95x5x2
    135x8x3

    floor press
    135x5
    225x3x6

    front rise
    20lbsx20x2
    band chest flies 20x2

    db windmill 35lbsx10x2
    bb rollout 60kgx15x3, abwheelx15
    standing band absx50

    nothing much today, just some pressing and abs. wasn't feeling much like hitting it hard today

  30. 8/5/13
    week 18 day 1

    cambered bar squat
    135x5
    225x5
    315x5x5

    squat
    315x1
    375x3
    375x5x5

    dl
    70x5
    120x5
    165x5
    175x5
    185x5

    since i was feeling so unsteady i threw in some cambered bar squats. after those i did straight bar squats and threw on my belt which i tightened due to some advice and it took a couple sets to settle into it. the first 3 reps with the squat were about a mile high, i was just feeling terribly weak and shaky in the hole. but i settled into them and after the first 3 when i thought i was going to be to tired to even get one set of 5 i was able to get the 5 sets. deadlifts were strong. si joint is still feeling a little iffy but not bad.
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