Powerlifting Journey

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  1. 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.


  2. 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.
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  3. 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.

  4. 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.

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


  6. 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.

  7. 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."

  8. 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!

  9. 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.

  10. 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.

  11. 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.

  12. 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.

  13. 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.

  14. 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.

  15. 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.

  16. 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.

  17. 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.

  18. 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."

  19. 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

  20. 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."

  21. 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.

  22. 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.

  23. 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.

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

  25. 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
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