James Fullers' workout log - Powerlifter
09-11-2013 11:15 PM
Have a heavy squat/deadlift session tomorrow so I held back for that. So just did a quick squat session and 3 repped up to 403 and ended with a bwt burnout. Still not a legit schedule (not that i ever am) but ill settle back down next week.
09-11-2013 11:38 PM
Good stuff man. Your squat form is so good and efficient! Depth was excellent up until 337 IMO but I just like to bury my squats in training so it's easier on meet day. I get more out of my knee wraps that way, too.
09-12-2013 12:00 AM
im trying to break my habit of always going to deep, screws me over during meet time lol. im trying to get a feeling of knowing exactly when i hit parallel. so i dont second guess my self and go deeper when i do compete. thanks tho
09-12-2013 12:09 AM
I see what your saying. You'll find where it is, you've got plenty of time.
Originally Posted by James Fuller
09-15-2013 09:54 PM
Been busy this weekend. So heres Thursdays workout and todays.
9/12/13 - ended up having to go do something when i was supposed to go train so things got changed up a little
Deadlift off a 4 1/2" box: (either i was weak because i didnt eat much this day or my back is severely weak and needs to improve)
BB Front Raise:
09-17-2013 12:56 AM
Not really a workout, just went and did this for that bench for reps thing on here. disappointed in how many i did. gonna play around with this some more and retest in a month or so. bwt 168 - 225lb - 16 reps.
09-18-2013 12:55 AM
Finally had a good bench night for once!!!
Rotator cuff/ shoulder/ core/ pec/ bicep warm-up:
45x2x12 w/ cambered bar and reverse grip
+ red devil wraps
+ Anaconda wraps & bb belt
295x1x3 (slingshot) 3 (1brd raw)
335x1x3 - 1brd, 2brd, 3brd
355x1x2 - 2brd, 3brd
385x1x1 - 3brd
425x1x2 - 3brd
265x2x4 - 1brd
265x2x4 - 2brd
265x2x4 - 3brd
09-18-2013 11:26 AM
Dat volume! Nice work, man.
09-18-2013 12:12 PM
its been overdue that ive had a good session. i just had to figure out what not to do on monday that kept messing with my bicep for tuesdays bench night. cant do low bar back squats anymore prior to tuesday. since my flexibility sucks, i end up kind of straining/stretching out my bicep to much when i do them so when i go to bench it just feels like somethings gonna tear. so i think ill make my monday leg day have front squats instead.
09-18-2013 12:57 PM
I know exactly what you mean, man. I moved my hands out to the end of the racks on my low bar squats. I just make an "ok" sign on the bar and wrap the rest of my fingers on when I unrack. It takes a little practice to get the same upper back tightness, but it can be done.
Originally Posted by James Fuller
They had me move my hands in on squats this weekend, and my arm was killing me for benches the next day.
09-18-2013 01:53 PM
mine are right around the rings where i normally place my hands for bench. obviously the arms are prolly way shorter than yours tho. but i feel the wider i go the more unstable i am. but i think thats just a mind thing on my part.
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:
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