James Fullers' workout log - Powerlifter
- 09-18-2013, 01:53 PM
- 09-18-2013, 03:49 PM
Worked out at the gym on base during my lunch break, so hit up a few things i never get to do.
Vertical Leg Press:
97x2x8 w/ pause up top
Standing single leg- leg curls:
Seated Calf Raise:
09-20-2013, 09:18 PM
10 right hand
10 left hand
10 w/ feet close
10 w/ feet wide
154x1x5 - Conventional
242x1x3 - s
242x1x3 - c
286x1x3 - c
330x5x2 - c
220x2x3 - c/speed/ 1" mat
198x2x3 - c/speed/ deficit 1" mat
09-20-2013, 09:21 PM
Rotator Cuff/pec/shoulder warm up:
45x1x12 - Reverse Grip
79x1x8 - Reverse Grip
269x1x3 - 2 board
295x1x3 - sling shot
385x1x1 - maddog
135x2x20 - fat gripz and close grip
168x1x20 - fat gripz and close grip
DB Kick Back:
09-20-2013, 09:26 PM
On a good note, got my Iron Rebel Outlaw wraps today in the mail, hoping to try them out soon. Just put the wrist wraps on to see how they feel, they locked up pretty tight. think im gonna like them.
09-23-2013, 12:04 PM
Was going to do some heavy legs so i could try out the new wraps. Well i ended up using the wrist wraps atleast (which i like) but didnt end up going heavy at all, back just felt tight from dl the day before.
Then my plans for the night changed up so i did a "douchebag" workout real quick before i went out.
09-23-2013, 04:06 PM
+off a bench
Vertical Leg Press- Speed
Leg Extension w/ pause up top:
Standing single leg curl w/ pause up top:
Smith Machine Calve raise:
Hanging Knee Raise:
5x10 w/ pause up top
09-25-2013, 12:34 PM
Last nights workout.
45x1x12 - cambered bar and reverse grip
95x1x8 - cambered bar and reverse grip
+outlaw wraps and bb belt
365x1x3 - slingshot
405x1x3 - maddog
335x1x3 - each rep a 12 second negative
207x4x4 - speed
Overhead DB Extension:
09-26-2013, 07:07 PM
Ok day of lifting, got crushed 4 times today. So im not to happy about that.
Sledge hammer swings:
10 right side / 10 left side
20 sit ups
10 GHR legs together
10 GHR legs wide
Squat w/ safety bar:
55x1x8 -narrow stance
+Outlaw wraps (i love these new wraps)
515x3x0 (all 3 just couldnt get back off the box. controlled weight down)
225x1x10 - speed
225x1x10 ( 5 with red & purple band, 5 w/o bands)
Really need to hammer out more speed work, i lift like a freakin tortoise
09-27-2013, 09:35 PM
225x5x3 - speed w/ single red band
Underhand BB Row:
Single Arm DB Row:
Alt. DB Curl:
09-29-2013, 03:30 AM
Rotator cuff warm-up:
Strict Standing OHP:
135x5x3-Red devil wraps
146x3x3-Red devil wraps
Seated DB Military Press:
Bowflex Face Pull:
135x1x12 - overhand hook grip
225x2x8/8 - DY grip
New goal for the November 30, USPA WCO meet is to compete at 148 open raw classic
09-29-2013, 07:00 AM
What's your weight now?
09-29-2013, 01:47 PM
right now im walking between 170-175. Been eating alot of fast food and drinking alot of beer lately. so after about a week of eating "clean" and not drinking ill be back around 167-168 again. Goal is to try and hit 155/6 at the beginning of the week of the meet, then ill down some magnesium citrate that thursday and i should be able to flush the rest out. then if i have to ill sweatbox the drive down and get rid of whatever else i have to
10-02-2013, 12:38 AM
10/1/13 - Heavy Bench
45x1x12 - Cambered bar w/ reverse grip
355x1x3 - (1board, 2board, 3board)
445x1x1 - maddogg
495x1x1 - maddogg , 2board
10-02-2013, 11:16 PM
10/2/13 - Crappy DL
Single Arm DB Row:
Bowflex Neutral Grip Row:
Side Bends w/ 45lb plate:
20 each side
10-02-2013, 11:21 PM
I envy your benching skills!
Not a terrible DL session tho
10-03-2013, 01:06 AM
thanks. My short arms are great for bench. just need to work on the lower portion of bench. once i hit about an inch or so off my chest im usually money. my lockout strength is somewhat freakish. If i ever get used to my phenom im sure id throw up some impressive numbers.
as for DL, just frustrating that, thats not shooting up like my other lifts. its getting easier, even tho tonight felt pretty crappy. Back is getting stronger, technique is starting to get a lil better. still need to work on speed but thats the same with all my lifts.
10-03-2013, 04:29 AM
10/2/13 - Night time session to blow some steam off.
High bar squats to a high box - speed:
225x1x25 - not speed, just rep out
something pissed me off, and since i cant drink because im trying to lose weight i decided to go hit up squats
10-05-2013, 07:28 AM
10/4/13 - Bench press party
-Grip moved in 1" and really focusing at coming down around top/mid abs
- normal grip for speed
-Close grip w/ fat gripz
Floor DB Extension:
DB Overhead Extension:
Front BB Raise:
Also started my LG Sciences cutting kit and c2k today
10-08-2013, 12:33 AM
Squat - High bar & High box:
Not bad for being sick, everything felt super heavy tho. even the warm ups had me somewhat iffy of what i was going to get up today.
10-09-2013, 12:54 AM
So honestly i wasnt to sure how great tonight's bench session was going to go, but it was by far the best bench night ive had all year. Everything felt strong. This is a nice feeling after busting your butt to finally feel like its doing something. So heres tonights workout.
Rotator cuff/shoulder/pec/core warm-up:
45x1x12 - Reverse grip on a cambered bar
95x1x8 - Reverse grip on a cambered bar
+bb belt and outlaw wraps
365x1x3 - slingshot
405x1x3 - maddog
315x1x4 - 1 board
365x1x4 - 2 board
405x1x4 - 3 board
455x1x3 - 3 board - Heavy spot
5001x1 - 3 board - controlled negative down, heavy spot
Spotted training partners, so had a little bit of rest time.
275x4x4 - outlaw wraps
Like i said everything felt great tonight, slowly but surely getting my elbows to stay in when i hit the heavier weights. Very very happy with tonight. Hope everyone else got a great workout in!!
10-09-2013, 11:27 AM
Damn, that's some extreme benching going on. Great sess.
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
10-09-2013, 08:24 PM
I dont really get much of a choice of what weights im going to do on tuesday nights. training partner decides the weights and workout for the night
10-10-2013, 01:10 AM
4" Box Pull:
I had loaded up 359 on the bar for the box pulls originally and couldnt even budge the freakin thing. I think lower back strength is super weak is one of my biggest problems with deadlift. Correct me if im wrong.
10-10-2013, 07:35 AM
Bent leg deads
Also, starting from 4" blocks might sound easier to many, but depending on where your transition zone really starts (to get out over the knees) a pull from varying heights can be tough. I know when I do #600+ from say 15" off the floor, it is a bitch at first getting that bar moving, especially off the pins. I almost wonder if it is as hard at some heights or harder, than off the floor.
10-10-2013, 06:10 PM
Alright so today has told me a few things. First off, im not going to make 148 by the time WCO comes around. My weight is on a roller coaster right now, so ill competing at 165 like normal. Second, im a freaking chunk, had my body fat % done and im sitting at 17.8%. Thats not cutting it, so ill continue to eat "clean" and keep doing what ive been doing, hoping that goes down to around 14/15%. Lastly, I have a long ways to go until I hit my goal of squatting 700lbs at 165lb bwt. So heres todays workout.
Squat w/ a cambered bar:
55x3x12 - Narrow stance, feet straight.
+bb belt and outlaw wraps
555x1x1 - 2" high
595x1x1 - 1/4 squat
645x1x1 - broke knees, around 1" of movement
685 - walkout
735 - walkout w/ 1" controlled negative about an 1"
145x1x6 - w/ thin red bands for speed
145x1x6 - for speed
I can honestly say this was the first time ive actually had a little bit of fear in me before a lift. But it was awesome to just feel what that much weight felt like. the 3 sets with 415 afterwards felt super easy and moved pretty quick.
10-10-2013, 06:17 PM
holy crap dude
You're definetly going to have a world record squat
10-10-2013, 06:21 PM
Thats the goal, theres alot of other good squatters at my weight too tho, so itll be a race to break it. I know what it feels like now, so next time i wont be so dang scared of the weight. I honestly think if i hit a perfect squat with a low bar, i should be able to hit a 550+ pretty easily at my next meet
10-10-2013, 06:25 PM
10-10-2013, 06:28 PM
lol thats the eventual goal. gotta take baby steps, cant get to ahead of my self. gotta hit 600 at a meet before i even think of going after that lol
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