Powerlifting Journey

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  1. New Member
    badwolf42's Avatar
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    Quote Originally Posted by rob112 View Post
    Add some traveling lunges. They blast the glutes and they suck haha. I do them once a week most weeks but I hate them.

    Stretches you out and gets the glutes worked.
    oh man good call! i was thinking that i should have done some lunges last monday and i should add them on my light/volume day. i think i'll also add a couple chains to the pin squat which should help out a bit also.

  2. New Member
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    9/21/13
    week 24 day 4

    wide grip bench
    95x5x2
    135x5
    185x5
    iso press at bottom
    225x5
    iso press at bottom
    225x5
    iso press at bottom
    225x5
    iso press at mid
    225x5
    iso press at mid
    225x5

    double pause bench with double mini band
    185+bandsx1x8

    should saver bench
    225x10x2

    went better than i thought it would. after this i headed out to kansas state championship for weightlifting to help the guys at the gym out by counting the cards for them and keeping them on track.
  3. New Member
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    9/23/13
    week 25 day 1

    sumo deadlift
    135x5
    225x5
    315x3x8

    Pin squat
    parallel
    315x1x5
    rise 4"
    345x1x8

    box squat
    below parallel
    245x2x20

    reverse lung
    135x8x3

    reverse hyper
    60x15x4

    nothing to exciting. about the same as last week. i raised up the pins some to help with my new found slow down point half way up. i'm getting better at box squats and they are doing what i want them to do so thats good. not a big fan of the lunges.
    •   
       

  4. New Member
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    9/26/13
    week 25 day 2

    dips
    bwx10x6
    lat pull down
    140x6x6
    ez bar tri ext
    50+whatever the bar isx10x4
    ezbar curls
    50+whatever the bar isx10x3
    band pull apart
    20x7


    i didn't workout on wednesday since it was my grandpa's funeral so i spent the whole day with my family. i didn't do much today so i didn't wear myself out for saturdays workout.
  5. New Member
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    9/27/13
    week 25 day 3

    squat
    135x5
    225x5
    315x3
    375x4x4
    430x2
    465x1
    475x2
    375x5+3 rest pause reps

    dl(kg)
    120x3
    175x4x4
    200x2

    reverse hyper
    60x15x5

    one burn out set of band leg curls

    i started out feeling very good. the first set of 375 felt like nothing but they got a lot heavier from then on. the 465 was a miss load but i didn't set up right so i only did one that felt a lot harder than it looked. i put the right weight on the bar and i hit the double much easier than i thought it would go. i wanted to hit the 375 for a set of 8 but it wasn't happening so i did 3 rest pause sets to get to the 8. something must have happened to my hamstring bc it doesn't feel great. good thing next week is recovery. i was suppose to do 225 for 2 in the dl but it wasn't going anywhere. i tried to hit my 175 again for reps but it didn't go anywhere either so i didn't push it. 200 was easy but it must have taken more out of me than i thought.
  6. New Member
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    9/29/13
    week 25 day 4

    bench
    95x5x2
    135x5x2
    185x3x5
    225x1
    275x1
    285x1x6 rest pause

    low iso bench
    wide bench 245x3
    low iso bench
    wide bench 245x3
    low iso bench
    wide bench 245x3
    low iso bench
    wide bench 245x3
    low iso bench
    wide bench 245x3

    long pause bench against bands
    225x1x5

    i was still destroyed from squat and deadlift day. this was a fairly good session none the less. i got a little left elbow pain but it should go away next week when i get some low stress blood flow into the area.
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    9/30/13
    week 26 day 1

    roll on pvc

    lots of sled dragging

    roll of pvc and strech

    just need a bit of a break so i just did lots of recovery stuff.
  8. New Member
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    10/2/13
    week 26 day 2

    pull down
    85x25x3
    lat rise
    20x10x3
    front rise
    20x15x3
    hammer curl
    25x20x3
    band tri ext.
    25x3

    foam roll

    10/4/13
    week 26 day 3

    monster walk and side step with doubled monster mini band

    safty bar squat(kg)
    50x3
    70x3
    90x3
    110x3
    120x1
    130x1
    140x1

    band leg curl
    20x5
    kb swings
    63x10x5
    ghr
    bwx5x5
    sit up
    10kgx20x4

    foam roll on pvc

    nothing else for the week. i was going to get another day in but i spent the weekend away and figured it was a deload anyway so just took it off. getting back after it this week.
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    10/7/13
    week 27 day 1

    sumo dl
    135x5x2
    225x3
    335x3x8

    pin squat parallel
    135x1
    225x1
    335x1x5
    4" up
    365x1x5

    box squat
    245x2x5
    265x2x8
    245x3x3
    225x3x3

    kb swing
    63lbs(i think)x25x4
    sit up
    10kgx20x4

    everything was a lot heavier than i thought it would be. took me awhile to be settled down. i hope this primed me to be ready by friday.
  10. New Member
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    10/9/13
    week 27 day 2

    TRX T and V thingsx10x3

    Lat pull down
    130x10
    150x10x3
    130x10

    dips
    bwx5x3
    25x5
    40x5
    55x5
    70x5
    80x5
    bwx10x2

    reverse row
    bwx15x4

    trx tri extx10x3
    band tri extx15x3

    abs

    nothing difficult today just getting some shoulder health stuff in and tri work. 4 hard days have been a little rough so this day will be a bit easier.
  11. New Member
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    10/9/13
    week 27 day 2

    TRX T and V thingsx10x3

    Lat pull down
    130x10
    150x10x3
    130x10

    dips
    bwx5x3
    25x5
    40x5
    55x5
    70x5
    80x5
    bwx10x2

    reverse row
    bwx15x4

    trx tri extx10x3
    band tri extx15x3

    abs

    nothing difficult today just getting some shoulder health stuff in and tri work. 4 hard days have been a little rough so this day will be a bit easier.
  12. New Member
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    10/10/13
    week 27 day 3

    squat
    135x5x2
    225x5
    315x3
    375x4x4
    430x1

    safty bar squat
    155x6
    245x6x3

    kb swings
    62lbsx30x4

    abs

    i was going to go a little heavier but 430 was terrible heavy so i didn't go up.

    10/11/13
    week 27 day 3

    bench
    95x5x2
    135x5x2
    185x5
    225x3x2
    265x1
    215x10x2

    incline bench
    185x6x3

    wide bench
    135x8x3

    more volume than i was ready for.

    i'm a little slow getting these up but with at least there is a bit of a reason. my fiance's mother is coming over from china next month. and i have a bit work to do before i can communicate with her at least a little. she knows about 5 english words and i'm only about a few dozen sentences into chinese so i'm trying to get as much in before she gets here.
  13. New Member
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    10/12/13
    week 27 day 4

    squat
    135x5x2
    225x3x2
    315x3x2
    365x1
    405x1
    455x1
    475x2
    455x2 rest pause
    335x4
    365x4x3
    335x3x3

    safty bar squat
    205x10x3

    kb swings
    62x30x2
    ~40x50

    squats felt really strong today. i got supper low on all but the heavy set but still broke parallel easily. 475 was much much easier than 2 weeks ago. i wanted to do some rest pause to 4-5 reps but the third rep i just folded. everything was good but with the wraps and hard breathing i just didn't focus enough and didn't get it done.
  14. New Member
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    10/14/13
    week 28 day 1

    DL(kg)
    70x5x2
    120x3x2
    150x3
    180x4x4

    Block pulls starting just below the knee
    120x1
    170x1
    210x1
    240x3x3

    sumo
    140x5x5

    kb swings
    62lbsx30x4

    lots of deadlifts! i wanted to set up on more mat so i would pull the block pulls a little lower but someone grabbed one of the mats. it was still set up to about 2.5" below where i failed last max attempt so it was still in the rang where i wanted it. something popped in my right knee on the medial side on the 4th rep of the 4th set of sumo deadlifts. it didn't hurt when it happened and didn't hurt after and doesn't hurt today and there is no swelling or bruising so it doesn't seem like anything to worry about.
  15. New Member
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    10/16/13
    week 28 day 2

    incline bench
    95x5x2
    135x5
    185x5
    205x5
    135x8x2

    front squat(kg)
    60x5x2
    80x5
    100x3
    120x3
    100x5
    120x3
    100x5
    80x6

    lat pull down
    140x5
    160x5x5
    140x10x2
    115x15

    hanging leg rise
    20x3

    my inclines are just awe full enough said. my front squats are also terrible. my upper back can't hold the weight. my back squat shot up when i worked on them so i'm not sure why i stopped doing them. i thought about doing some tri and hamstring work but then didn't for no other reason then i wanted to head home and eat
  16. New Member
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    10/18/13
    week 28 day 3

    blast strap T thingsx10x3

    bench
    95x5x2
    135x5
    185x5
    225x3
    245x1
    265x1
    275x1
    215x10x2

    incline bench
    135x8x5

    blast strap tri extx10x5
    blast strap T thingsx10x3+10 band pull apart


    i shouldn't have done the incline benches on wednesday. it was a real struggle to make it through

    10/19/13
    week 28 day 4

    squat
    135x5x2
    225x5
    315x3x2
    365x2
    415x1
    465x1
    485x1+x
    485x2
    265x5
    305x5
    345x5
    285x3
    325x3
    365x3
    305x5
    345x3
    385x3

    good mornng
    135x10
    155x10x2
    135x10

    squat wasn't feeling as good as it did last week but got it done with a bit of a struggle. i did some soft tissue work on my hamstrings the day before and after putting wraps on it felt like they were going to pull so i was a little weary about loading them in the hole. i tried to get everything just right but i didn't manage it very well. the first set of 485 didn't go bad but the second rep i got out of the hole fine and just couldn't get past half way. i didn't needed a little bit of a grind but just wasn't ready for it. the second set was about the same but i was ready for a bit more of a fight half way up this time and got it. 485 is the heaviest double i've done.
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    10/21/13
    week 29 day 1

    everything is in KG

    dl
    70x5x2
    120x3x3
    120+80lbs chainx1
    150+80lbs chainx1
    180+80lbs chainx2
    200+80lbs chainx1x3
    200+120lbs chainx1

    sumo dl from block 2-3" below knee
    210x5x3

    2.5" defect dl
    120x10x5

    hip thrust
    70x15x2
    abs

    i was have a little trouble setting up today. i would try to pull the bar off the floor and it wouldn't move at all then i would reset and it moved just fine. i was going to do a few sets of hip thrust but by the time i got to them my gluts were pretty fired from the previous work so i did't try for more than 2 easy sets.
  18. New Member
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    this is the top dl set from monday
  19. Elite Member
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    Quote Originally Posted by badwolf42 View Post
    Strong pull man
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  20. New Member
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    10/23/13
    week 29 day 2

    FS (kg)
    60x5x2
    80x5
    100x3
    120x3
    100x5
    120x3
    100x5
    120x3
    100x5
    110x3
    90x5
    110x3
    90x5

    bent over row (kg)
    60x10x5

    lat pull down
    180x5x4
    135x10x3

    blast strap T thingsx15x3
    hammer curl 25x20x2
    abs

    much better FS this week. nothing to exciting.
  21. New Member
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    10/25/13
    week 29 day 3

    bench
    95x5x2
    135x5
    shoulder save bench
    185x3
    225x3
    245x1
    285x1
    305x1
    315x1
    shoulder saver off
    225x8x2

    incline bench
    155x8x5

    bw tri ext using barx10x3
    tri band extx20x2

    this was the first time in a long time that my bench was feeling fairly good. everything went great and even able to get a little heavier than i planned with the shoulder saver with no struggle.

    10/26/13
    week 29 day 4

    squat
    135x5x2
    225x5
    315x3
    365x1
    365+80lbs chainx1
    405+80lbs chainx1
    455+80lbs chainx3
    275x5
    315x5
    355x5
    295x3
    335x3
    375x3
    315x5
    355x3
    395x4

    GM
    155x10
    165x10
    135x10

    unilateral kb fs
    62x10 each side
    40x10x2 each side

    i wasn't getting back on my heels very well today. on my last heavy set of squat with chains i stepped back to far and had the chains pull be forward which made me cut the squat a little higher than i would like and forced some weight towards my toes which made my knees cave. i'll get the video up later. i was also going to put up the video of my 395 but the guy i got to take video of it didn't get my knees in the frame! i mean whats the point of taking video of the squat if you can't see anything below mid thigh!
  22. New Member
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  23. Elite Member
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    Looked to me like a better unrack and rack could happen if the pins were set a couple inches lower. Shins looked parallel, looks like you broke at the hips first. Pretty good stuff man. I couldn't really tell the knee thing, but if you felt it it may have been there.

    Keep in mind Dan Green has a squat tutorial where he says you can get the most pop with the knees in a hair, like right over the feet, or slightly out. Granted it is not collapsed, but it also isn't 3 inches past the feet.

    Good work man.

    Oh, and looks like you fish around a lot for a neutral spine and start position. The unracking a hair lower with the hips could help this in my estimation.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  24. New Member
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    Quote Originally Posted by rob112 View Post
    Looked to me like a better unrack and rack could happen if the pins were set a couple inches lower. Shins looked parallel, looks like you broke at the hips first. Pretty good stuff man. I couldn't really tell the knee thing, but if you felt it it may have been there.

    Keep in mind Dan Green has a squat tutorial where he says you can get the most pop with the knees in a hair, like right over the feet, or slightly out. Granted it is not collapsed, but it also isn't 3 inches past the feet.

    Good work man.

    Oh, and looks like you fish around a lot for a neutral spine and start position. The unracking a hair lower with the hips could help this in my estimation.

    Thanks. I usually unrack from a couple inches lower. I thought it was going to be fine and it didn't bother me until it got heavy, from now on I'll make sure i grab the right inserts for the rack. I always have a bit of a problem getting my spine set.
    I think most of the time it feels my knees come in more than they actualy do, but i think the amgle of the video makes them look a little better than they were
  25. New Member
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    10/29/13
    week 30 day 1

    4.25" defect
    70x5x2
    120x2x3
    170x1x2
    210x1
    220x1

    block pull mid shin
    120x1
    170x1
    210x4x2

    sumo dl
    120x6
    140x6x4

    reverse hyper
    50x10x5
    ghd hip ext bwx10x4
    abs

    this wasn't as good of a day as i had hoped for. i really need to keep working on my core strength.
  26. New Member
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    10/30/13
    week 30 day 2

    FS (kg)
    60x5x2
    80x5
    100x3
    110x2
    120x1
    100x3
    90x3x6

    lat pull down
    135x10x4
    pull up bwx10x3

    blast strap tri ext bwx12x3
    db curl 25x15x3

    reverse hyper 50x10x5
    abs
    a bunch of band pull aparts

    back was a little worn out from monday so my FS were a little on the lighter side. my lats where on fire after my first set of pull downs so at least i know i have my lats are active during dl.

    after this week i am going to regroup on my training and hit some more of the things i know help. my squats always seem to do better with reverse hypers added in and i haven't been doing them. i've gone over some of my past training and i think its time to get things regrouped again. i have some plans already but not everything. i'll have it ready to go by monday
  27. New Member
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    11/1/13
    week 30 day 3

    bench
    95x5x2
    135x5
    185x5
    225x3
    255x1
    275x1
    295x1
    235x8
    235x7

    incline bench
    185x5x4

    shoulder saver bench
    225x6x2

    blast strap tri ext
    bwx15x3
    band tri ext 20x3
    abs

    i was going for 2 sets of 8 with 235 the 7th rep of the second set was a little slow but no grind then the 8th rep i think someone turned the gravity up in the gym, i just hit my sticking point and it felt like a ton and it came right back down i couldn't even attempt to grind.

    11/2/13
    week 30 day 4

    squat
    135x5x2
    225x5
    275x5
    315x5
    360x5
    295x3
    335x3
    380x3
    315x5
    365x3
    405x1
    455x1

    cambered bar squat
    275x10x2

    yoke bar squat
    245x8x2

    reverse hyper
    100x10x5
    ghd hip ext
    bwx15x3
    abs

    this was my last workout before i change things up next week. i'm getting my plan finished today. i'm going to keep it pretty simple nothing complicated. so next week i'll start over at week 1. i won't be putting any warm-up activities in the log but i do, do something to warm up for what ever day it is.
  28. New Member
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    Level
    11
    Lv. Percent
    74.69%

    week 1 day 1
    11/4/13

    DL
    135x5x2
    225x5
    275x3
    335x1x10

    Sumo DL
    285x10x3

    Pause squat
    135x2
    225x1
    275x1
    325x3x3

    reverse hyper
    100x10
    105x10x4
    back extx15x3
    abs

    This is my first day starting over and getting more in line. everything went well nothing terribly exciting to report.
  29. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    117
    Level
    11
    Lv. Percent
    74.69%

    week 1 day 2
    11/6/13

    Front squat (kg)
    60x5x2
    80x4
    100x5x4

    press (kg)
    20x8x3
    40x10x3

    lat pull down
    90x5
    135x5
    160x10x2
    135x10x2

    pull upx12, 10, 10+4+3

    DB curl
    30x10x3
    band hamstring curl x35, 15

    fairly simple. i felt like i needed a bit more upper back work. i will look into adding it in in the future. my press is so week that my shoulders were on fire with just 40kg.
  30. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    117
    Level
    11
    Lv. Percent
    74.69%

    week 1 day 3
    11/8/13

    bench
    95x5x2
    135x5x2
    185x3
    200x10x3

    close grip
    205x5x2

    incline 155x10x2

    db tri ext
    30x15x3
    pull up
    15,10,10+5+4

    i got in a little earlier today and didn't have to much time. i got everything done that i planned on, just rushed the close grip and inclines a bit.
  31. Professional Member
    napalm's Avatar
    Stats
    5'7"  202 lbs.
    Join Date
    Nov 2011
    Age
    50
    Posts
    4,225
    Rep Power
    431284
    Level
    54
    Lv. Percent
    83.17%
    Achievements Activity ProPosting Pro

    wow, there's some nice work going on in here...
  32. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    117
    Level
    11
    Lv. Percent
    74.69%

    week 1 day 4
    11/9/13

    squat
    135x5x2
    225x5x2
    315x3
    325x10x3

    cambered bar squat
    135x1
    225x1
    315x5x2

    yoke squat
    205x12,10

    reverse hyper
    100x15x3
    100x10x2
    ghr back ext 15x3
    abs

    i wasn't thinking the high rep squat would be to bad leading up to the workout but then when i got squating i was a little worried that it would be very hard. luckly i was right the first time and it wasn't as to hard. still fairly hard and something to build on next week.
  33. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    117
    Level
    11
    Lv. Percent
    74.69%

    week 2 day 1
    11/11/13

    deadlift
    135x5
    225x5
    275x3
    315x3
    365x3
    415x4
    455x6

    sumo deadlift
    315x1
    375x2x3

    pause squat
    135x2
    225x1
    315x1
    335x3x3

    reverse hyper
    110x10x5
    ghd back ext 15x3
    abs

    deadlift felt better today than it has in a long time. i will hopefully have the heavy set video up tonight. it went fairly well other than i didn't pull the bar close to me after resetting between reps. i should have focused more on getting the proper start position each rep. everything else was uneventful.
  34. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    117
    Level
    11
    Lv. Percent
    74.69%



    455x6 11/11/13
  35. Elite Member
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    5,772
    Rep Power
    348413
    Level
    59
    Lv. Percent
    3.46%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Strong pulls man, looked good
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  36. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    117
    Level
    11
    Lv. Percent
    74.69%

    week 2 day 2
    11/13/13

    FS (kg)
    60x5x2
    80x5
    100x5
    105x5
    110x5
    100x5

    press (kg)
    40x5
    40x20
    40x11

    DB rows
    75x20x3

    pull ups
    12,10,10+6+4

    i felt like the db rows were much better than the lat pull downs last week. i also forgot to do some bicep work, i don't know why but it just slipped my mind at the end
  37. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    117
    Level
    11
    Lv. Percent
    74.69%

    week 2 day 3
    11/15/13

    bench
    95x5x2
    135x5x2
    185x5
    215x5
    235x5
    225x3
    245x3
    265x3

    sling shot
    295x1x4
    235x8

    shoulder saver
    245x5x2

    pull up 17,15,13+6+4
    tri ext x15x3


    week 2 day 4
    11/16/13

    squat
    135x5x2
    225x5x2
    315x5
    365x5
    385x3
    355x3
    385x3
    405x3
    385x3
    385+80chainx1
    385+120chainx1x2
    315x+120chainx5x2

    cambered squat
    295x5

    reverse hyper
    110x15x2
    75x15

    i was a little rushed today. the weight felt a little heavier than i expected but still went faily well.
  38. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    117
    Level
    11
    Lv. Percent
    74.69%

    week 3 day 1
    11/18/13

    dl
    135x5
    225x3
    315x1
    365x1x10

    sumo dl
    305x10x3

    squat
    135x3
    225x2
    315x2
    365x4x4

    reverse hyper
    50x20x3
    abs

    i wanted to get a few more reverse hypers in but i was a little short on time to i went lighter and more reps just to get more in.
  39. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    117
    Level
    11
    Lv. Percent
    74.69%

    week 3 day 2
    11/20/13

    FS(kg)
    60x5
    80x5
    100x5
    110x5
    110x5
    100x5

    press (KG)
    40x5
    50x10,10, 8

    abs

    i wasn't feeling to great and didn't want to push it and make myself worse so i went in with just the idea of getting my 2 main movements in. even though i wasn't feeling good the fs and presses felt stronger than last week so i'll take it as a win. i'm a little disappointed that i didn't get in upper back work in but need to stay healthy more.
  40. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    117
    Level
    11
    Lv. Percent
    74.69%

    week 3 day 3

    bench
    95x5x2
    135x5
    185x3
    185+light bandx3x6
    225x4x4

    close grip
    185x8x3

    db bench
    55x5
    75x8x3

    pull up
    12+6,10+5,12+6

    i was feeling better than wednesday but still not that great by the end. i was pretty happy with everything although after switching from band bench to straight weight made the bottom feel a lot heavier than it should.

    week 3 day 4

    squat
    135x5
    185x5
    225x5
    315x3
    370x4x4

    dead stop pin squats
    parallel
    315x1
    335x1
    355x1
    365x1
    4"above parallel
    365x1x3
    parallel
    315x1x5 cluster set

    yoke squat
    245x8x2

    reverse hyper
    105x15x3, 105x10x2
    ghr
    bwx20
    15lbsx6+bwx4
    15lbsx6+bwx6

    abs

    i felt much better today. squats went easy. pin squats were strong. i failed the first attempt at 365 it got about 1" off the pins then nowhere. i stood up and resettled and got it with little problem.
  

  
 

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