Powerlifting Journey

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  1. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    116
    Level
    11
    Lv. Percent
    73.28%

    week 4 day 1
    11/25/13

    squat(kg)
    70x5
    130x5
    160x2
    175x4x4

    dl(kg)
    70x5
    120x5
    170x3
    200x1
    215x4

    sumo dl(kg)
    150x1
    180x1x3

    reverse hyper
    105x15x4
    ghrx15x2

    the gym was a little more full that my usual time in and all the racks were taken already so i squatted on the platforms. the platforms have kg weights and i did't want to walk back and forth to get the lbs plates so i just went with the kg. thanks to a little bad math i ended up with 10 more pounds on the squat than i wanted so the squat took a little more out of me than i wanted. so i was a little tired before the deadlifts but they still went faily well. i got 473 for 4 with a fail on the 5th rep but thats still a rep pr at a lighter weight. hopefully i can get my weight back up over the holiday

  2. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    116
    Level
    11
    Lv. Percent
    73.28%

    week 4 day 2
    11/17/13

    FS (kg)
    60x5
    80x5
    100x4
    120x4x2
    90x8

    press (kg)
    40x5
    50x5
    60x5
    65x5
    50x10

    db row
    85x15x2
    75x35

    pull up
    30x7,+bwx6
    30x6,+bwx5
    30x5,+bwx9

    db curl
    30x15, 25x20
    abs

    nothing exciting. there were some bro's in the gym today upright rowing the bench while it was 'all you' 4 reps past what they could really do. it was terribly annoying, generally the gym doesn't get those types.
  3. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    116
    Level
    11
    Lv. Percent
    73.28%

    week 4 day 3
    11/29/13

    bench
    95x5x2
    135x5
    185x5
    230x4x4

    Floor press
    135x3
    185x2
    225x1
    245x1
    265x1
    275x1
    285x1
    295x1
    275x1x2

    bd bench
    85x8x3
    65x15,12

    band tri ext
    2x20

    the floor press went much better than i thought it would. i was hoping for 265 or 275 but i kept going up just fine and hit 295, i pressed it back to my face and almost lost it.

    week 4 day 4
    11/30/13

    squat
    135x5
    185x5
    225x5
    315x4
    390x4x3
    390x3
    390x4

    single ply strap down
    405x1
    455x1
    495x3

    rdl
    135x5
    225x5
    295x8x2

    tripod squat
    135x5
    185x10

    reverse hyper 105x20x2
    80x20x2
    55x20
    abs

    squats were going well on the 4th rep of the 3rd set the barbell rolled up on my shoulders and it was a real struggle at the top. on what was suppose to be the last set i failed on the 4th rep for no good reason. and did the set over and got it no problem.
    •   
       

  4. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    116
    Level
    11
    Lv. Percent
    73.28%

    week 5 day 1
    12/2/13

    squat
    135x5
    185x5
    225x5
    315x5
    395x4x4

    DL
    135x3
    225x3
    315x1
    385x1x8

    sumo dl
    315x10x2

    reverse hyper
    55x20x4
    ghrx20
    abs

    i think its about time to take my monday squats down and build them back up again, i'm just not recovering from saturday so i need a little ligher to work i think.
  5. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    116
    Level
    11
    Lv. Percent
    73.28%

    week 5 day 2
    12/4/13

    FS (kg)
    60x5
    90x5
    110x4
    120x4
    130x4
    90x3x5

    press (kg)
    40x5
    50x5
    60x5x3

    db row
    80x15x5

    cable row
    90x15
    115x15x3
    90x20

    abs

    i went a little heavier on the fs than i thought i was going to but it went well so i kept going up. i did a lot of abs also. pretty average for the rest
  6. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    116
    Level
    11
    Lv. Percent
    73.28%

    week 5 day 3
    12/6/13

    bench
    95x5x2
    135x5
    185x5
    235x4x4

    shoulder saver bench
    225x1
    245x1
    265x1
    285x1
    305x1
    325x1
    295x1x2

    db bench
    85x8x3
    60x12x2

    blast strap tri ext
    15x2

    bench felt good i think the db benches are starting to help a bunch.

    week 5 day 4
    12/7/13

    squat
    135x5
    185x5
    225x5
    275x5
    335x3
    400x4x4

    box squat
    135x2x2
    185x3
    225x3
    275x2
    315x1x5

    reverse hyper
    75x10
    125x10
    135x10x3
    50x20x2
    ghr
    25x5
    abs

    squats were much better than monday, but that is expected. on monday i used a belt for the last 3 sets i got all 4 sets done today without a belt and pretty happy with depth. i did have a problem on shifting weight forward on a couple of the reps. pretty happy with the workout and looking forward to seeing where my deadlift is on monday.

    edit: after i figure out how to get my videos uploaded to youtube with my new phone i will post them. could be awhile lol
  7. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    116
    Level
    11
    Lv. Percent
    73.28%

    week 6 day 1
    12/9/13

    DL
    135x5
    225x5
    275x3
    315x3
    365x3
    405x1
    455x1
    495x4

    sumo DL
    315x1
    365x1
    405x1
    455x1x2

    squat
    135x5
    225x5
    315x4
    375x4x4

    reverse hyper
    75x20x2
    50x20
    abs

    big PR day my previous best was 495 for one with a deadlift bar. i hit 495 for four with a squat bar. i almost got 5 reps but it slowed down right before my knee and i managed to get it a couple inches above my knee but couldn't finish it. a little lazy on the reverse hypers and abs since i was exhausted from the dl and squats
  8. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    116
    Level
    11
    Lv. Percent
    73.28%

    i have been a little lazy getting these up. its finals time and i'm a little busy. anyway here is last weeks training and yesterdays.

    week 6 day 2

    FS (kg)
    60x5
    90x5
    110x5x5

    press (kg)
    40x5
    50x5
    60x5
    70x5

    db row
    100x10
    100x25+55x20

    low cable row
    100x35

    abs

    my main goal was to get a lot of core work in this day which i did since i didn't expect to be anywhere near partially recovered until at least friday.

    week 6 day 3

    bench
    95x5x2
    135x5
    185x5
    225x1
    240x4x4

    deadstop pin bench at chest
    135x1
    185x1
    205x1
    225x1
    235x1
    245x1
    255x1

    db bench
    85x10x3
    55x15x2

    circuit of:
    skull crusher 65x10
    close push upx10
    band tri ext x15
    everything following eachother for 3 circuits

    bench was feeling fairly strong. deadstop bench wasn't making my shoulders very happy, i think i set it up to low and couldn't get a tight enough back.

    week 6 day 4

    squat
    135x5
    185x5
    225x5
    275x5
    315x5
    365x3
    405x4
    405x3
    405x4x2
    435x1x2
    445x1
    455x1

    RDL
    135x5
    225x5
    315x5x3

    reverse hyper
    100x10
    135x10x4

    ghr 25x2
    abs

    wanted to get 4x4 on the squat i just don't know what i did on the second set, i probably could have made the 4 rep but the 3rd was slow and i didn't have my head in the game. the last two sets were fine. i went up a little bit and the weights were moving well.

    week 7 day 1
    12/7/13

    dl
    135x5
    225x5
    275x3
    335x1x12

    sumo dl
    295x10x2
    295x20

    cambered bar squat
    135x5
    225x5
    275x5
    315x10x2

    reverse hyper
    75x15x3
    50x20

    abs

    my dl felt fairly good for the light week, it usually feels much heavier. i was debating weather or not to do a 4th or 5th set on the sumo or go for more reps on the 3rd. i went with the reps, 20 reps was actually fairly easy and i stopped several reps before i would be anywhere close to failure. the cambered bar squats were rough but i'm glade i managed.
  9. New Member
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    116
    Level
    11
    Lv. Percent
    73.28%

    week 7 day 2

    FS(kg)
    60x5
    80x5
    90x10x3

    sn deadlift(kg)
    90x5
    110x5
    130x5x3

    front lever work

    lat pull down
    160x10
    135x15x3

    curls
    abs

    the front lever work was rough, really hit my lats hard

    week 7 day 3

    bench
    95x5x2
    135x5
    185x5
    225x1
    245x4x4

    db bench
    90x8x3
    70x8x4

    press(kg)
    40x10x3

    band tri extx10 between each set of db bench and presses. i was feeling fairly weak so i didn't work up on anything.

    week 7 day 4
    12/21/13

    dl
    135x5x2
    225x5
    275x5
    315x3
    365x3
    405x2
    455x1
    495x1
    545x1

    sumo
    315x2
    405x1
    475x1
    495x1

    squat
    135x5
    225x5
    315x5
    405x1
    455x1
    505 fail
    515x1
    525x1

    reverse hyper
    135x10
    145x10
    155x10x3
    135x10
    abs

    big day. i used the deadlift bar and went heavy. i went up to 495 without a belt then 545 with the belt, i attempted 565 but it didn't get off the ground. the 545 was 30lbs pr. then sumo which before two weeks ago 455 lift was a pr of 440 so i got a 40lbs all time pr and 55lbs in three weeks. since the deadlift bar had a bit more slack than i was use to it threw me off on the 495 and i tweak a muscle in my low back. with the belt and taking the slack out of the bar the heavy deadlift was a lot smoother than the 495. i was going to work up to a fairly heavy squat but didn't expect much after the deadlift and sumo. i worked up to 455 with a belt then put on wraps and attempted a 5lbs pr. i hit my sticking point and came back down. it didn't feel to bad so i threw on 515 and wraped with the criss cross knee wrap instead of a parallel wrap and hit an easy rep then moved up to 525 for a 25lbs pr. i felt like i could have hit it for at least 2 more reps. i thought about going up but my back was saying stop so i did.


    This will be the last post in this log. with christmas coming up and then the next week i'm getting married. so for the next couple of weeks i am taking some time to hit some easy work outs and get reset for the next year. after i get things started again i will set up a new log for the next year.
  

  
 

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