Powerlifting Journey

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  1. 8/21/13
    week 20 day 2

    bench
    95x5x2
    135x5
    205x5x5
    245x5
    265x3
    285x1

    done. i had to run off to go study x ray positions which is really easy but just takes a long time to memorize. i was going to switch everything to thursday but my final was ridiculous and no better place to unwind than under some iron.


  2. 8/23/13
    week 20 day 3

    box jump
    bwx3x2
    15kgx3x4

    squat
    135x5
    225x5
    315x5
    405x5x3
    reverse light band
    495x1
    515x1x2
    495x1x2

    pause yoke squat
    114kgx3x3

    yoke good morning
    44kgx10x3

    i had my 9th final yesterday, finally done with finals this go around. thankfully my finance decided we should get up and volunteer at something today so i didn't have to sleep in lol. the workout went good. i hit what i wanted to hit and my depth was great, i buried all of them. tomorrow i'm hoping to get a lot of upper body work in and make up for Wednesday
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  3. 8/24/13
    week 20 day 4

    wide grip bench
    95x5x2
    135x5
    205x5x5

    sn grip behind the neck press 95x10
    dipsx10
    sn grip behind the neck press 95x10
    dipsx10
    sn grip behind the neck press 95x10
    dipsx10
    press 95x10
    dipsx10
    press 95x10
    dipsx10

    pull ups
    45x5x3

    db row
    100x20
    100x35

    db curl
    30x15x2

    i got all the work in that i wanted. the wide grip bench felt a little heavier than i thought it would but it went well. i have a short break now so i'm hoping to hit my abs hard for a couple weeks.

  4. 8/26/13
    week 21 day 1

    deadlift(kg)
    70x5x2
    120x3x3
    175x5
    185x5
    195x5

    squat(kg)
    70x5
    120x3
    135x5x10
    pause squat
    135x2x5

    front squat
    70x10x3

    standing pully abs
    60lbsx15x3

    i decided my work capacity is terrible so i'm going to try to raise it up on mondays. my hamstrings were a fairly tired after the deadlifts but they are still going well, none of them are slow or have any sticking point show up yet so i'm happy with them. the squats were good strength wise but i did them all with fairly little rest and my lungs were hating me. i'm pretty sure i'll be much more sore than normal tomorrow. my SI joint is doing well, it only acted up a little with the pause squats when i let my arch slip a little.

  5. 8/28/13
    week 21 day 2

    bench
    95x5x2
    135x5
    215x5x5
    255x5
    275x5

    A1:dips 45x5x3, bwx10x3
    A2: lat pull down 180x5x3, 90x10x3

    straight arm lat pull down 25x15x3

    abs

    the bench felt like a ton from the bar on up. i had been settling into the weight as it got heavier but this workout it just wasn't happening. the plan was to go for 275x5 and i like sticking to plans so i went for it and got it for a 5lbs rep max. my lats are really weak apparently so off the chest is terrible, so i threw in some more lat work. hopefully i can keep up with it. i did some ab stuff and called it good.
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  6. 8/30/13
    week 21 day 3

    box jump
    bwx3x2
    20kgx3
    25kgx3x2

    squat
    135x5
    225x5
    315x5
    405x1
    425x5x2
    385+120chainsx1, 3x3
    405+120chainx1x2

    yoke walk
    385 not sure how far i don't have it measured, i just walk until i'm tired then stop and then do it again

    hanging leg rise 15x4

    it was 100 outside today and the gym doesn't have a/c. i was dripping by 315. i'm trying to hit my squats a little heavier for a bit. the 425 was really hard but not as bad as i thought it was going to be. i went with chains for overload just because its a pain to get the bands set up right. the 385 felt good heavy but not bad. i decided to try some rest pause with a little heavier weight, only got two, not sure if it counts lol.

  7. 8/31/13
    week 21 day 4

    wide bench
    95x5x2
    135x5
    185x3
    225x3x5

    log press
    90lbs log+20kgx5x4

    lat pull down
    185x5x4
    drop set 185x5, 160x5, 135x5, 90x10

    sliding planks 2x10

    i was very hot again in the gym. but i didn't do to much, just enough to have enough done. we're moving into a new apartment and of course they have to be giant @ss hats, we fill out everything we need to and bring everything we need to then they have just one more thing they need and one more thing to fill out one more little fee and again and again

  8. Moving is always suck man.
    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
    Moving is always suck man.
    It really does. but one day i'll get a house and be able to complain about all the maintenance it takes to keep that up lol

  10. 9/3/13
    week 22 day 1

    dl (kg)
    70x5x2
    120x3x3
    160x3
    185x3
    195x3
    205x3

    squat (kg)
    70x5
    135x6x10

    fs (kg)
    80x8x3

    unilateral farmer walk
    110 for idk how much distance or time

    this was much better than last week, i didn't die nearly as much. the deadlifts were heavier than i expected but still not terrible. the squats went way better than last week, i got them done faster and i did't want quit until the last couple sets. i wanted to do some unilateral farmer walks for core training but i don't think my SI joint is quite ready for unilateral movements yet. it doesn't give me any problems in any regular exercise i do but was a little iffy with the unilateral walk.

  11. 9/4/13
    week 22 day 2

    bench
    95x5x2
    135x5
    185x3
    225x3
    265x3
    285x3
    255x5x2

    push press
    70x5
    90x3x5
    70x6

    dip
    60x5x4
    bwx10

    lat pull down
    190x5x5
    parallel lat pull down
    135x10x3

    the 285 was a plus one record at the weight and was much easier than i thought it would be after the previous week.

    9/6/13
    week 22 day 3

    box jump
    bwx3x2
    25kgx3x3

    squat
    135x5
    225x5
    315x3
    405x1
    455x1
    475x1x2
    435x2
    435x3
    385x5x2

    dl
    120kg+120lbs chainx3x6

    this didn't go as well as i had hoped but after moving the previous day and my body not use to manual labor it went fairly well.

    9/7/13
    week 22 day 4

    wide bench
    95x5x2
    135x5
    185x10x5

    db bench
    55x5
    80x8x3

    curl
    30x15x2
    tri ext
    20x2

    the wide bench was a lot harder than i thought it was going to be but not to hard to get done.

    9/9/13
    week 23 day 1

    dl(kg)
    70x5x2
    120x3x2
    170x3x2
    200x1
    215x1

    squat
    135x5
    225x3
    315x3
    405x1
    425x1
    315x5
    425x1
    315x5
    425x1
    315x5
    425x1
    315x5
    425x1
    315x5
    pause 405x1
    pause 315x3
    pause 405x1
    pause 315x3

    box front squat
    70kgx5x5
    modified natural ghr 5x5

    yoke walk
    485

    the deadlift felt awful. the goal was 215 for 1 and i got it but it was much harder than it should have been and i really wanted to go up at least 1 more jump. the squats went much better than expected after the dl. i didn't wear a belt until the paused 405.

    this took a long time to get up. it was a busy end of the week. we had to get everything done for the new apartment done on wednesday then move in thurday, take my PT board test on friday and engagement pictures on saturday. and no internet in the new place yet. i should be back to a regular posting for awhile now.

  12. Damn dude!

    You got a lot done this week; in and out the gym
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  13. 9/11/13
    week 23 day 2

    bench
    95x5x2
    135x5x2
    185x3x2
    225x3x5
    265x1
    295x1
    255x2x2

    dip
    70x5x5

    lat pull down
    205x5x3
    195x5x2
    185x5x2
    160x5x2

    abs

    this really started out bad. 95 felt heavy, not a good sign. everything felt heavy on the way up 265 wasn't to bad and surprisingly 295 went a lot better than i thought so i thought i would be able to hit my two down sets but it wasn't. the 255 was suppose to be for sets of 5 but it just felt to heavy so i moved on.

  14. 9/13/13
    week 23 day 3

    box jump
    bwx3x3
    15kgx3
    25kgx3x2
    15kgx3

    squat
    135x5
    225x5
    315x3
    365x4x4
    420x2x2
    365x8

    DL(kg)
    70x5
    120x3
    170x4x4
    195x2x2
    170x8

    natural ghr 5x5
    ghr on ghdx10x2

    haning leg risex10x5

    not a bad workout. pretty tired after deadlifting on monday but i want to switch dl to friday with heavy squats. all squats were low, besides the last squat i think it was high a bit or it could have hit depth i was to tired to notice lol. deadlift was easy. the natural ghr's felt terribly weak, it'll be a long journey until i can do a full non-modified one.

  15. 9/14/13
    week 23 day 4

    wide grip bench
    95x5x2
    135x5
    215x8x5

    DB bench
    75x8x3

    BB row prone on bench
    90kgx5x4
    70kgx5x5
    40kgx5x3 with long pause at top

    huge pump in my chest from the wide grip bench. i was trying to decided which row to do and i was looking around the gym and saw that i could set a bench up on the pulling blocks and do rows from that. i had done them a couple times before but its hard to set up the bench high enough but with the pulling blocks its really simple. might keep them in the program, haven't decided totally yet.

  16. 9/16/13
    week 24 day 1

    sumo deadlift
    135x5
    225x3
    315x3x8

    pin squats
    135x1x2
    225x1x2
    315x1x15

    box squat
    135x2
    225x2
    315x2x5
    275x2x5
    wider stance
    225x2x10

    ghr
    25x5x4
    bwx10x3
    reverse hyper
    50x20x2

    trying to get more comfortable and stronger out of the hole. most sets were done with less than a minute rest. i was a little iffy going back to the reverse hypers so i took them light.

  17. 9/18/13
    week 24 day 2

    bench
    95x2x5
    135x5
    185x5
    225x5
    265x5
    280x3
    255x5
    255x4

    thats it. everything felt heavy and i was wiped out so instead of fighting threw with some other stuff i just left and ate.

  18. 9/18/13
    week 24 day 2

    bench
    95x2x5
    135x5
    185x5
    225x5
    265x5
    280x3
    255x5
    255x4

    thats it. everything felt heavy and i was wiped out so instead of fighting threw with some other stuff i just left and ate.

  19. 9/20/13
    week 24 day 3

    box jump
    bwx3x3
    15kgx3x2
    25kgx3x2
    15kgx3

    squat
    135x5
    225x5
    315x3
    365x4x4
    420x2
    465x2
    365x8

    Deadlift(kg)
    70x3
    120x3
    170x4x4
    195x2
    220x2
    170x8

    reverse hyper
    50x15x5

    it took a little longer than it usually does for my squat to warm up. i officially think my glutes are my weakest part, i get out of the hole fast and struggle half way up. i use to get stuck just above parallel but its at the half squat now. deadlift was strong, the only thing was i ended with soft knees at the end of the rep. i got the heavy sets fully locked out but i need to work on it at the lower reps to prevent bad practice.

  20. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  21. 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.

  22. 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.

  23. 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.

  24. 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.

  25. 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.
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