New journey powerlifting

magic1982

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Ok so I haven't ever done a me in powerlifting. Ive signed up and weighed in first one tomorrow morning. Hopefully I get a lift in all 3, main goal don't bomb out. Will be in San Antonio tx competing raw classic 242's wish me luck cause after this we h e a starting point and nothing but room to grow.
 

magic1982

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Well powerlifting meet #1 done pretty good beat my goal and went 7/9 on lifts missing my final bench and deadlift. The bench was no good but think I got robbed on the deadlift. As soon as I figure out how I will put video on. Results were

Squat--462.7
Bench--352.5
Deadlift--473.7

Took 1st out of lol. But better than that was my total does qualify me for worlds which is in Vegas and any reason to go o Vegas is a good reason.

I will start updating with my workout as I go and if anyone knows how to upload video from my iPhone to the app let me know.

Thx
 

magic1982

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Chest day


Wanted to hit a decent chest day rest of week will be very much Deload. Started carb backload today and usually do awful without carbs not so bad today but only day one 9 to go. Anyways only decent day this week today starting with a new program Monday first time I've gone with someone else to set my trainjng up but I am excited about him doing it. Here's today:

Bench
135x20
185x12 paused 1st five on chest
225x10 paused 1st five on chest
255x8 paused 1st five on chest
275x5 all paused on chest
295x3 all paused on chest
Incline
205 3x8

Tricep push down / calf press / shrug superset x 3

Decent day I will say after doing the first meet I am hungry to get another in. But have to slow myself down and make some good gains. Also still waiting to see how carb back loading goes.
 

magic1982

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Deload squat day

Bar x bunch
135 x 8
225 3x8

Leg press
400 3x8
Superset leg curls and decline sit ups
Superset pull downs and dumbbell curls

Well day 2 of my carb back loading and day one wasn't bad day two very much starting to feel very lethargic and like crap. I am lucky that i decide to do this during Deload cause it kills my energy only 8 days to go woooooo.
 

magic1982

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Deload overhead

Mil press
45 x lots
65 x 12
95 x 8
115 3x5

Superset laterals an front raise
Superset tri ext and shrugs and calves

Easy Deload.......day 3 of carb back loading and definitely ready for some carbs feeling very tired and run down buy only 7 days to go.........
 

magic1982

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Off day


Man no carbs is really sucking as normal sign off with 6 days to go sigh.......
 

magic1982

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Well off days were nice just some light sloooooowwwww jogging and my return to carbs yummmmyyyy. Excited about getting back to the weights tomorrow.
 

magic1982

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Bench day

135 x 20 something
185 x 12 paused 1st 5
225 x 10 paused 1st 5
275 x 5 all paused
295 x 3 all paused
315 x 2 all paused
325 3x1 all paused

Incline
225. 3x5

Tri press down 4 x 12

Well had a short day in the gym kind of winged it de to the person who was suppose to set up the program beer got back to me as of yet. Not too worried he might still think he is a late worker so we will see. Otherwise guess ill get my own going next contest will be sep 15. Always excited to get it going.
 

magic1982

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Deadlift reps

135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
335 x 8
4" block pull
355 x 5
Olympic stance pause squat
275 2 x 5
One leg curl rest pause
Planks 2 x 1minute

Well day one of my new program and was humbled by some of the movements. First time ever doing block pulls had to rig it up and just pull off a couple plates will try to make some blocks now. As much as it sucked enjoyed pause squats. My new program has been written out by Corey Hayes I'm very excited to be working with him and hopefully it takes me to new levels.
 

magic1982

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laterals ss with front raise
Db curls as with tri shrugs
Reverse curl ss with calf press

Ok so after day one of the new program my abs were super sore probably been two years since I had done a plank. So after day one I had to take it easy an realize def need to work my core some. Loving it though.
 

magic1982

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Bench Max day

Bar x bunch
135 x 5
185 x 5
225 x 5
275 x 5
300 x 5

Close grip 3 board bench press rest pause
315 x 5, 3, 3
Seated overhead press rest pause
135 x 13, 7, 6
Pull ups 3x5
Db rows 100 2x8

Still adjusting to new program still sore from other days but loving it an hopefully only seeing more and more weight going up In future
 

magic1982

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Squat speed days


Bar x warm
135 x 8
185 x 6
225 x 5
275 7x2
325 x 2

Romanian deadlift
225 2x 12, 10

Extra wide squat

275 2x5

Ab work

Getting a lot more volume in of actual lift which is very good cause that is my goal right now. I am loving this workout though I am only done with week 1. Also did an work and got a bad ab cramp that it took forever to go away. Grinding away.
 

magic1982

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Over head press

Seated overhead press
Bar x warm up
95 x 15
135 x 8
165 x 8
185 x 8
205 x 8

Db shoulder press
60 x rest pause 22, 12, 4

Dips
Body weight x rest pause 17, 12, 8

Neutral grip pull downs
150 x 22
180 x 12

T bar rows on incline
200 x 3
135 x 9

Well I am a lot stronger on seated press than standing. I think that is normal though. Overhead day though a necessity my least borite day. Also sore as hell from squat day on Sunday was going to try and go through with another day tomorrow we will see how legs are suppose to be deads.
 

magic1982

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Deadlift speed

135 x 10
185 x 5
225 x 3
275 x 3
315 x 12x1
Snatch grip 4" block pull
225 2x10
Olympic squats
315 2x 10, 5
Single leg curl 60 x rest pause 12, 8, 4
Plank 3x 1minute

Easy pull day hoping my pull goes up really think I'm. Capable of a lot more. Legs were still from squat day which is awesome but little work helped loosen them up. Hardest movement of day planks!!!!
 

magic1982

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Bench reps

Bar x warm ups
135 x 12
185 x 12
225 x 12
255 x 13

Incline
225 x rest pause 8, 3, 2

Db mil press
75 x rest pause 12, 6, 3

Close grip pull downs
180 x 15
240 x 8
260 x 6

Nice easy day on bench press I did throw 315 on afterwards and do a 3 second pause rep just I lift heavy again. This whole rest pause technique makes me realize how quick my stamina leaves me I am only doing a 15 second rest between each set and it ends up killing me.
 

magic1982

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Squat day

Bar x warm ups
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 5
385 x 1
415 x 1
Arched good mornings
185 x 15, 8
Split squats
225 x 3, 3

Good squat day first time ever doing split squats and kicked my ass need o go lower weight next time. Day one of week 3 looking forward to seeing what the 3 next weeks are.
 

magic1982

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Overhead


Push press
Bar x warm up
135 x 5
185 5x2
205 5x3
Db press rest pause
60 x 21, 12, 7
Body weight dips
18, 12, 12
Neutral grip pulls owns
180 x 14, 12
T bar incline rows
120 x 12, 12

Good overhead day but every time want to be back on the big 3 lol. t bar incline rows kill my breathing and always have to go lighter not sure if normal or not.
 

magic1982

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Bench all reps paused on chest

135 x warm up
185 x 5
225 x 3
275 x 3
295 x 3
315 x 1
325 x 1
335 x 1
Dead bench
225 x 5
275 x 5
315 x 1

Only bench work today felt weak not a good thing. But I know not smart to do right after overhead but sometimes only time to. Better next time ......hopefully.
 

magic1982

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Deadlift
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
405 x 2
455 x 1
4" block pulls
385 x 3
Paused squats
275 x rest pause 8, 5, 4

Deadlift felt heavy today really hoping its cause did a lot of volume. This week everything felt heavy take my days off to try and recoup. Got the third week blahs hopefully turns in to improvement.
 

magic1982

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Well today was kind of like a bodybuilding day.


Laterals / front raise superset
Db curls
Reverse curl / press down superset
Shrugs

Now a couple days off to refresh and can't wait to see the plan for the next 3 weeks.
 

magic1982

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Overhead

Seated mil press
Bar x warm ups
95 x 12
135 x 8
165 x 6
185 x 6
205 x 6

Db press
60 x rest pause 25, 13, 10

Press down
100 x 16, 16, 12

Neutral grip pull downs
180 x 15, 12

Incline t bar rows
120 x 15, 12

Still perplexed by how much stronger my seated overhead is compared to standing. Anyways overhead day done keys get in to some powerlifting for the week woooooo excited.
 

magic1982

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Deadlift reps

Bar x warm ups
135 x 12
185 x 5
225 x 5
275 x 3
315 x 5
365 x 5

4" block pulls
415 x 4

Olympic stance pause squats
275 x 6, 8

One leg curls
50 x rest pause 16, 8, 8


Another make me feel weak night you know that's awesome. Wondering when this program will have me doing heavy singles and doubles.
 

magic1982

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Bench speed day

Bar x warm ups
135 x warm ups
225 8 sets of 3

Pause 1 inch off of chest
225 x 8
245 x 8
255 x 8

Quick day all I had time for but do think I got some quality benching in.
 

magic1982

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Squat reps
135 x 5
185 x 5
225 x 5
275 x 5
325 x 8
425 x 1
Wide stance leg press
8 plates by rest pause 15, 10, 8
Lunges 60 each hand 6, 5
Weighted side bends 60 each hand 12 x 3

Another decent day would really like to get some heavy singles and doubles in but staying true to the plan.
 

magic1982

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Overheads
Push press
Bar x warm up
95 x 10
185 x 4
195 x 4
205 x 4
215 x 4
225 x 4
Incline db press
60 x rest pause 25, 15, 10
Press down
120 x rest pause 12, 14, 10
Neutral grip pull downs
180 x 12, 10
Incline t bar rows
160 8 x 2

Blah overheads
 

magic1982

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Deadlift speed day

Bar x warm ups
135 x 12
225 x 5
315 10 sets of 1
4" block snatch grip pulls
235 x 15, 12
Pause squat 10 seconds in the hole
225 x 5, 5
Leg curls
60 x rest pause
Ab work

Easy speed day weight was all real light, like it suppose to be. But I will say even though 225 is light on squat 10 seconds in the hole is probably hard no matter what the weight is.
 

magic1982

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Bench max day

All reps paused on chest
Bar x warm ups
135 x 20
185 x 8
225 x 3
275 x 3
295 x 3
315 x 3
325 x 1
335 x 1
345 x 1

Close grip 2 board press
255 x rest pause 12, 8, 7

Seated over head press
155 x rest pause 15, 10, 8

Pull downs
150 x 15, 12, 12

Love me some heavy bench day. Ahhhh what a night bench in the gym some nice fattening Taco Bell an now I get I watch capo online great times.
 

magic1982

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Squat speed day

135 x warm ups
315 7 sets of 2
365 x 2
Romanian deadlift
225 x 13,10
Wide stance leg press
8 plates x 15, 12
Ab work

Well for speed day starts off slow but 2-3 sets in got a lot better. Probably didn't warm up good enough. Probably doing a meet in about a month if I can get off work other wise all the way until November for worlds in Vegas.
 

magic1982

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Overheads

Seated military press
Bar x warm ups
135 x 4
165 x 4
185 x 4
195 x 4
205 x 4
215 x4
Db press
60 x rest pause 20, 15, 10
Press down
100 x rest pause 27, 25, 22
Neutral grip pull ups
Body weight x 8, 6, 6
Incline t bar rows
150 x 12, 12

Well blah overhead day..... But on off days played tennis (not a tennis player) so if u want something to let u know your out of shape play tennis.
 

magic1982

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Deadlift grrrrrr

135 x warm up
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3
455 x 3
505 x 1
http://youtu.be/nuZU_SrXv88

Paused squat
275 x rest pause 5, 4, 4

One leg hyper extension
50 x 10, 12, 8

Ab work

Deadlifts are feeling good up to the very last possible point then it's like I can't get my shoulders back. I can pull a lot off the ground up to the hunchback stance then I'm just stuck. Sucks
 

magic1982

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Bench reps

Bar x warm ups
135 x 2x10
185 x 2x8
225 x 3
275 x 9

Incline X rest pause
185 x 16, 12, 8

All I had time for today and prob not a bad idea been sick and have no energy. Surprisingly bench felt light could of gone more reps but hard to judge with no spotter. Onward
 

magic1982

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Squat / make up day

Bar x warm up
135 x 8
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
425 x 1

Shoulder and bicep work

Kind of just having to mix a couple days together being sick earlier this week messed up my workout week .....damn bastard sickness......but today squats felt great first time with my new grippers wraps and I love them.
 
Sean1332

Sean1332

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I've been lookin at those grippers. I may give em a go!

Good work in here dude
 

magic1982

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Just some quick pressing tonight no time

Push press
Bar x warmup
95 x 5
135 x 5
185 x 3
195 x 3
205 x 3
215 x 3
215 x 3

Dumbell press two sets

Didn't have any time disappointing that could only get that much in.
 

magic1982

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Deadlift reps

135 x warm ups
185 x 10
225 x 6
275 x 3
315 x 3
385 x 6

Pause squats 5 seconds in the hole
315 x 4
315 x 4

One legged leg curl
60 x rest pause 10, 10, 8

Not good felt weak as hell on deadlift.
 

magic1982

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Bench speed

Bar x warm ups
185 x 10
235 x 8 sets of 3 reps
2" 2second pause above chance
185 x 8
235 x 8

Seated overhead press (no backpad)
125 x rest pause 17, 8, 7
Pull ups

Easy speed day I know it's good for ya but always makes me think I'm not working hard. Ad no backpad on seated press makes it hard as hell a lot of core wok in that.
 

magic1982

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Squats
No belt no wraps
Bar x warm ups
135 x 10
225 x 5
275 x 3
315 x 2
360 x 3

Wide stance leg press
4 plates and a quarter x rest pause
10, 8, 8

Lunges
40 pound dumbells x 10, 7

Weighted side bends

First time in a long time that I squatted without a belt very humbling. Otherwise nice little workout getting closer to meet time.
 
Sean1332

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Yeahhhhhhh I'm keepin my belt on lol I prob should get some work in without it tho

Lookin good man
 

magic1982

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Overhead

Seated military press
Bar x warm ups
135 x 5
185 x 2
205 x 2
215 x 2
225 x 2

Db mil press
60 x rest pause
20, 12, 8

Press downs
120 x rest pause
10, 12, 10

Short one again. Felt strong on state mil always feel strong after trying to do them standing. Also thinking might have to try lifting outside of work due to constantly being on tight schedule.
 

magic1982

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Deadlift speed day

135 x warm ups
225 x 5
315 x 3
365 4 sets of 1
405 4 sets of 1

4" snatch grip block pulls
275 x 10, 10

Hack squat
315 x 8, 5
Leg curls
155 x rest pause 12, 12, 12

Ab work

Last workout before possible meet will probably have a day of openers only left.
 

magic1982

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425, 325, 450. Might not be able to lift due to work though depends of they go two flight or not.
 

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