James Fullers' workout log - Powerlifter

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  1. 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.


  2. Worked out at the gym on base during my lunch break, so hit up a few things i never get to do.

    9/18/13

    Squat:
    45x2x12
    135x1x5
    225x1x3
    275x1x3
    315x1x3
    365x1x3

    Vertical Leg Press:
    408x1x4
    608x1x4
    808x1x4
    898x1x3
    608x1x8
    518x1x10
    408x1x12
    318x1x14

    Leg Extension:
    97x2x8 w/ pause up top

    Standing single leg- leg curls:
    43x2x8

    Seated Calf Raise:
    160x3x12

    Tibia raise:
    13x2x15

    Knee Raise:
    5x10
    •   
       


  3. 9/19/13

    Tire Swings:
    10 right hand
    10 left hand

    Tire Flips:
    10 total

    GHR:
    10 w/ feet close
    10 w/ feet wide

    Knee Raise:
    2x10

    DL:
    154x1x5 -sumo
    154x1x5 - Conventional
    242x1x3 - s
    242x1x3 - c
    286x1x3- s
    286x1x3 - c
    330x5x2 - c
    374x3x1- c
    220x2x3 - c/speed/ 1" mat
    198x2x3 - c/speed/ deficit 1" mat

    SLD:
    154x1x8
    198x1x8
    220x1x6

  4. 9/20/13

    Rotator Cuff/pec/shoulder warm up:

    Bench:
    45x1x12 - Reverse Grip
    79x1x8 - Reverse Grip
    135x1x5
    179x1x3
    225x1x3
    247x1x3
    269x1x3 - 2 board
    295x1x3 - sling shot
    337x1x3- maddog
    385x1x1 - maddog
    135x2x20 - fat gripz and close grip
    168x1x20 - fat gripz and close grip

    Bowflex Fly:
    60x3x12

    Knuckle Touch:
    30x2x8

    DB Kick Back:
    30x2x8

  5. 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.

  6. 9/21/13

    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.

    Squat:
    45x2x12
    135x2x5
    225x2x5
    315x3x5

    Then my plans for the night changed up so i did a "douchebag" workout real quick before i went out.

    Shrugs:
    135x3x20

    Hammer Curl:
    20x3x15

    Concentration curl:
    30x3x6

    Wrist curls:
    30's x1x30

  7. 9/23/13

    Squat:
    45x2x8
    +off a bench
    135x1x5
    225x1x5
    315x1x5
    365x1x3
    405x4x3
    405x1x5

    Vertical Leg Press- Speed
    118x1x12
    318x1x8
    518x5x6

    Leg Extension w/ pause up top:
    97x5x8

    Standing single leg curl w/ pause up top:
    43x5x8

    Smith Machine Calve raise:
    225x1x12
    275x1x12
    315x3x12

    Hanging Knee Raise:
    5x10 w/ pause up top

  8. Last nights workout.

    9/24/13

    Bench:
    45x1x12 - cambered bar and reverse grip
    95x1x8 - cambered bar and reverse grip
    135x1x8
    185x1x8
    225x1x3
    +outlaw wraps
    275x1x3
    +outlaw wraps and bb belt
    315x3x3
    365x1x3 - slingshot
    405x1x3 - maddog
    335x1x3 - each rep a 12 second negative
    207x4x4 - speed

    Overhead DB Extension:
    60x1x8
    65x1x8
    70x1x8
    75x1x8
    80x1x8

  9. Ok day of lifting, got crushed 4 times today. So im not to happy about that.

    9/26/13

    Sledge hammer swings:
    10 right side / 10 left side

    Tire Flips:
    6 total

    Core w/u:
    20 sit ups
    10 GHR legs together
    10 GHR legs wide

    Hang Snatch:
    45x1x5
    95x1x5

    Squat w/ safety bar:
    55x1x8 -narrow stance
    105x1x8
    145x1x5
    195x1x5
    235x1x5
    325x3x2
    +Outlaw wraps (i love these new wraps)
    375x2x2
    415x1x2
    465x1x0 (
    +box
    465x1x2
    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

  10. 9/27/13

    DL:
    135x2x6
    225x5x3-speed
    225x5x3 - speed w/ single red band

    Underhand BB Row:
    135x1x4
    157x1x4
    168x5x4

    Single Arm DB Row:
    80x5x6

    Hammer Curl:
    35x3x6

    Alt. DB Curl:
    30x2x8
    •   
       


  11. 9/28/13

    Rotator cuff warm-up:

    Strict Standing OHP:
    45x2x8
    89x2x6
    135x5x3-Red devil wraps
    146x3x3-Red devil wraps

    Upright Row:
    45x1x8
    67x1x8
    89x3x6

    Seated DB Military Press:
    40's x3x12

    Reverse Fly:
    40's x2x8

    Bowflex Face Pull:
    30's x2x8

    BB Shrugs:
    135x1x12 - overhand hook grip
    225x2x8/8 - DY grip

    Crunches:
    5x20


    New goal for the November 30, USPA WCO meet is to compete at 148 open raw classic

  12. What's your weight now?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  13. 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

  14. 10/1/13 - Heavy Bench

    Bench:
    45x1x12 - Cambered bar w/ reverse grip
    45x1x12
    135x1x8
    185x1x6
    245x1x3
    295x1x3
    335x1x2
    355x1x3 - (1board, 2board, 3board)
    445x1x1 - maddogg
    495x1x1 - maddogg , 2board
    225x3x8

  15. 10/2/13 - Crappy DL

    115x1x8
    205x1x5
    247x1x3
    313x3x3
    335x3x2
    383x3x1

    Single Arm DB Row:
    65x5x8

    Bowflex Neutral Grip Row:
    50's x1x8
    80'x x4x8

    Side Bends w/ 45lb plate:
    20 each side

  16. I envy your benching skills!

    Not a terrible DL session tho
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. 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.

  18. 10/2/13 - Night time session to blow some steam off.

    High bar squats to a high box - speed:
    135x1x10
    225x20x5
    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


  19. 10/4/13 - Bench press party

    Bench:
    -Grip moved in 1" and really focusing at coming down around top/mid abs
    45x2x20
    89x1x12
    135x1x6
    179x1x6
    205x1x3
    - normal grip for speed
    225x5x3
    -Close grip w/ fat gripz
    135x3x12

    Bowflex Fly:
    50's x3x12

    Floor DB Extension:
    30x2x8

    Knuckle Touch:
    30x2x8

    DB Overhead Extension:
    65x2x8

    Front BB Raise:
    45x2x8


    Also started my LG Sciences cutting kit and c2k today

  20. 10/7/13

    Squat - High bar & High box:
    45x2x12
    135x2x8
    225x2x6
    315x4x4
    405x4x2

    Front Squat:
    135x5x8

    SLD:
    135x5x8

    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.

  21. 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.

    10/8/13

    Rotator cuff/shoulder/pec/core warm-up:

    Bench:
    45x1x12 - Reverse grip on a cambered bar
    45x1x12
    95x1x8 - Reverse grip on a cambered bar
    135x1x8
    185x1x6
    225x1x4
    +bb belt and outlaw wraps
    275x1x3
    315x1x3
    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.

    135x1x8
    225x1x4
    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!!

  22. Damn, that's some extreme benching going on. Great sess.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  23. 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

  24. 10/9/13

    DL:
    135x3x5
    225x2x5
    315x4x5

    4" Box Pull:
    315x4x5

    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.


  25. Quote Originally Posted by James Fuller View Post
    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.
    Perhaps a good guess. I know you have a good squat but you're pretty upright squatting and most likely are only getting some static strength carryover in the low back, upper hips/glutes & lumbars. Static is okay for stability, but I think one still needs "flexion and extension" of that area, especially if you are going to pull conventional.

    Bent leg deads
    RDL's
    SLDL's
    GM's
    Hypers

    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.

  26. 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.

    10/10/13

    Warm- up:

    Squat w/ a cambered bar:
    55x3x12 - Narrow stance, feet straight.
    145x2x8
    235x1x5
    375x1x3
    +bb belt and outlaw wraps
    415x1x3
    465x3x1
    505x1x1
    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"
    415x3x3
    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.

  27. holy crap dude

    You're definetly going to have a world record squat
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  28. 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
  29. Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  30. 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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