Powerlifting Journey

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  1. 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


  2. 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.
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  3. Happy birthday brother
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

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

  5. 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."
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  6. 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.

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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.

  12. 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

  13. 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.

  14. 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

  15. 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.

  16. Solid squatting man. Never got to use a cambered bar. Looks like it would be hard to balance.
    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
    Solid squatting man. Never got to use a cambered bar. Looks like it would be hard to balance.

    It a good bar, really makes you learn how to stay tight. at one point i thought i was having a problem with my arch then threw in this bar a discovered i wasn't tight enough. and it won't let you lose concentration at any point which i learned the hard way last time i used the bar, on my firth rep with 315 i let it swing just a tiny bit and the next thing i knew i was on my face lol.

  18. 8/7/13
    week 18 day 2

    bench
    95x5x3
    135x5
    205x5x5
    225x5
    245x5
    265x5

    press
    135x8

    i was gone in about 25 minutes. i had to get in and out quick. i had a rough test right before the work out and another rough test that i really needed to study for the next day. i don't even know if my top set was suppose to be 265 but i got it in, my butt did leave the bench a little bit on the last rep but i still can't get my normal arch due to my SI joint so i'm blaming it on that.

  19. 8/9/13
    week 18 day 3

    box jump
    bwx3x2
    10kgx3x2
    15kgx3x2

    cambered bar squat
    135x5
    225x5
    320x5x5

    squat
    380x5x5

    gm from deadstop
    135x5x5

    seated gm with yoke bar
    74kgx 25,35
    gm w/barx50

    everything went really well today. i used the monolift for the cambered squats. someone showed me how to set it up so when you unrack the bar the holders move out of the way then you can just walk it in when your done. the first two sets of straight bar squats felt really light then each set got heavier and heavier. i've never done gm from a deadstop, not sure which ones i like better. when i started it felt like something in my left leg wasn't going to cooperate but it just stayed a little sore the whole workout but didn't cause any problems.

  20. 8/10/13
    week 18 day 4

    wide bench
    95x5x2
    135x5
    185x10x5

    press
    50kgx8x3
    pull up, 12,10,10
    front rise
    25lbsx15x3
    tri ext x no idea....just got a pump

    bb rollout 70kgx10x4
    db windmill 40x10x3
    side plank 30sec x4
    standing band abs x30x3

    good workout. got a lot more bench work in today. i also got to watch one of the great powerlifters(caslow) dl today so it was a good day!

  21. 8/12/13week 19 day 1box jumpbwx3x215kgx3x320kgx3x2squa t135x5225x5315x5385x5x5deadsqu at 315+70lbs chainx1315+105lbs chainx1335+105lbs chainx1x4dl75x5125x3175x3185x3 195x3gm145x5155x5x3105x20x3i wasn't feeling great about the workout but i got it done. i was trying to get really low on all my squats and they went fairly well but felt a bit heavier than i expected. the dl's felt strong. my SI joint is still giving me some problems but is getting much better, its almost gone in the squat and dl but still giving problems during the bench.

  22. 8/14/13
    week 19 day 2

    bench
    95x5x2
    135x5
    205x5x5
    235x3
    255x3
    275x3
    close grip pause
    205x2
    215x2x5

    A1: dip A2: press 95 A3: band tri ext
    each for 10 reps and 3 over all sets

    B1: pull up B2: lat pull down 95 B3: band lat row
    each for 10 reps and 3 over all sets

    nothing felt great today but nothing felt bad. i got all my sets in no problem. the bench was easier than i thought it would be although i felt a little unstable. i did a lot more than i have been doing, don't know how that will workout come saturday.

    P.S. i had to edit the previous post and for some reason it decided it needed to go to terrible formatting.

  23. 8/16/13
    week 19 day 3

    box jump
    bwx3x2
    15kgx3x2

    squat
    135x5
    225x5
    315x5
    390x5x5
    reverse band squat (light band)
    475x1x5 (done fairly quick probably about 45sec to 75sec between...not sure since they moved the squat rack across the gym away from the clock and i'm blind without glasses)

    gm
    135x10
    155x10x2
    135x10x2
    135x16

    seated gm
    74kgx20x3
    hip abduction with band x enough to get my hips pretty cramped up
    standing abs from pully 42.5x20x3

    just like most weeks fridays squats felt better than mondays. my SI joint is still acting up a little but after a good warm up its fine.

  24. 8/17/13
    week 19 day 4

    wide bench
    95x5x2
    135x5
    195x8x5

    deadstop bench from pin
    225x1
    255x1x3
    reverse mini band
    285x1
    315x1x3

    db front rise
    25x15x3

    db row
    100x20
    70x40

    side bridge 30sec x 6
    standing pully abs 50x20x2

    i thought about doing some presses but i was pretty wiped from the benches so i decided against them.

  25. 8/19/13
    week 20 day 1

    box jump
    bwx3x2
    15kgx3x2

    squat
    135x5
    225x5
    315x5
    395x5x5

    deadstop squat from pins
    315+105 chainx1x5

    deadlift(kg)
    70x5
    120x3
    150x3
    185x5
    195x3
    205x1

    suitcase deadlift
    ~77kg x5x5

    this was a rough day to say the least. i think i stressed out over my two finals this morning to much and wore myself out. i was really sucking air after all my squats. it usually takes a minute or two for me to really catch my breath after heavy sets of 5 but it was taking me about 4 minutes to start to not feel destroyed. but other than that i had good technique and bar speed so i kept with it and pushed through. i kept the deadsquats light since the squats were to rough but i think they ended being to light. the deadlift went great besides that it felt like someone had taken the skin off my hands. my hands aren't nearly as tough as they were when i was olifting.
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