James Fullers' workout log - Powerlifter

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    James Fuller's Avatar
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    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

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    What's your weight now?
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    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
    •   
       

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    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
  5. New Member
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    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
  6. Diamond Member
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    I envy your benching skills!

    Not a terrible DL session tho
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    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.
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    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

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    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
  10. New Member
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    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.
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    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!!
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    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
  13. New Member
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    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
  14. New Member
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    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.

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    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.
  16. New Member
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    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.
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    holy crap dude

    You're definetly going to have a world record squat
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    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
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  20. New Member
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    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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    Legs are still pretty sore from yesterday, so decided to do shoulders today. Shoulders are definitely one of my weaknesses.

    10/11/13

    Rotator cuff warm up:

    Strict standing ohp:
    45x2x20
    89x5x12

    Alt DB front raise:
    20x5x12

    Bowflex face pull:
    40's x5x12

    Shrugs with a double over grip:
    135x5x20

    weights werent crazy, more reps than im used to, so felt a little bit of a "burn" towards the end sets.
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    10/12/13

    Rotator cuff/shoulder/pec warm up

    Bench:
    45x2x20
    89x2x12
    135x3x20

    Bowflex Fly:
    50's x3x12

    Overhand BB Row from the ground:
    135x1x8
    157x2x8
    168x2x8

    Alt DB Curl:
    30x3x8

    Abs:
    Exercise ball crunches: 4x25
    TRX Knees to chest - 3x20
  23. New Member
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    10/13/13

    Front Squat:
    45x1x12
    135x2x5
    179x1x5
    225x5x3

    4" Box Pull - Sumo:
    225x5x5

    Side Bends w/ 45lb plate:
    5x20 - per side

    This week is a deload/rest week. I wont be going over 225 for any lift.
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    So just sent in my registration for Hardcore Powerliftings Pacific Northwest Championships and Kings of the Bench meet. Its the weekend after the USPA West Coast Open. Normally I wouldnt do 2 meets back to back weekends plus another max out day on bench the next day after a full meet. So hopefully my body can handle it. Got 6 and 7 weeks to train for both.
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    All the best JF....!
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    Thanks paul. Ill have to try a back to back max effort day on bench to see whether my strength stays the same or weakens. I think the powerlifting meet is first then the kings of bench part is the 2nd day
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    If you are not really hitting a ton of work afterwards to get depleted, I could see it possible to ramp up with singles to a 1RM , then doing it the next day.
    Maybe a DL or squat might be a little different but BP!? I could see hitting it.
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    one advantage for me is my weight should still be down low enough that ill be able to eat a huge meal after the powerlifting portion and not worry about being over weight the next morning for the weighin.
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    10/15/13 - still deload week

    Warm-up

    Bench:
    55x1x12 - reverse grip w/ cambered bar
    45x1x12
    135x1x8
    185x1x5
    245x10x5 - last set were paused reps
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    10/16/13

    Squat - Low Bar - Pause Reps:
    45x3x12
    135x2x8
    225x1x5
    247x10x5

    Deadlift - Sumo/Squat stance:
    247x10x5

    Abs:
    20 Exercise Ball Crunches
    20 TRX Knees to Chest

    (just a reminder i write stuff out --Weight x Sets x Reps)
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    90+ mins of deep tissue and trigger points on my upper body. Not a workout, but sure as hell felt great
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    Quote Originally Posted by James Fuller View Post
    90+ mins of deep tissue and trigger points on my upper body. Not a workout, but sure as hell felt great
    Gonna be sore just from that haha
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    Quote Originally Posted by James Fuller View Post
    90+ mins of deep tissue and trigger points on my upper body. Not a workout, but sure as hell felt great
    Got a lil of that myself with some dry needling! 2 days its going to feel so worth it!

    How often to you get deep tissue work?
    Bigger and Better Is all I KNOW!!!
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    yea i am, my body feels nice and loose for once. but im definitely a little sore. went to my old hs to help out with one of the weight lifting classes. messed around with 135 on the bench with one of my friends little brothers. hit around 30 reps and felt like i could go on forever. so might hit up some chest tonight, if my roomate ends up working out, so i can get a spot from him.
  35. New Member
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    I normally try to get in every other month, or for sure when i start my 10 days rest pre comp. whats dry needling? dont think ive ever heard of that
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    Last nights workout, forgot to log it.

    10/18/13

    Warm up

    Bench:
    45x1x30
    135x1x12
    205x1x5
    236x1x5 (this was supposed to be 247 but my lifting partner forgot to add the 11 to the left side of the bar, and i didnt even feel the difference)
    295x1x4
    295x2x3

    Incline DB Flys:
    30x2x12

    Overhead DB Extension:
    40x1x30

    Close Grip Bench:
    45x2x50
  37. New Member
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    Honestly hate pulling sumo. Everything always feels super heavy when it shouldnt.

    10/19/13

    Sumo DL:
    135x2x8
    225x1x3
    269x1x3
    315x3x3
    337x2x2

    Pendlay Row:
    135x1x5
    157x2x5
    179x3x3

    Ez Curl:
    60x4x8

    Cross Over Crunch on an exercise ball:
    20 per side
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    Quote Originally Posted by James Fuller View Post
    Honestly hate pulling sumo. Everything always feels super heavy when it shouldnt.

    10/19/13

    Sumo DL:
    135x2x8
    225x1x3
    269x1x3
    315x3x3
    337x2x2

    Pendlay Row:
    135x1x5
    157x2x5
    179x3x3

    Ez Curl:
    60x4x8

    Cross Over Crunch on an exercise ball:
    20 per side
    How do you feel after that chunk of work^ there?

    What is your most current heaviest near max DL?
  39. New Member
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    That whole workout felt like crap tbh. I started pulling sumo again this last week just to switch it up a little and im considerably more weak in sumo than conventional. 315 felt fine, but super slow. and 337 just felt heavy as hell. Closest ive got to my 1rm would be i think a few weeks ago when i hit a few singles at 383. I dont think ive ever actually hit my max at my house before
  40. New Member
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    10/21/13 - Back felt fried a little but this ended up being a decent squat session tho.

    Squat - 16" box and high bar:
    45x1x12
    135x1x8
    225x1x5
    315x1x5
    +Belt
    359x1x5
    403x3x3
    425x2x3 (wanted to do one more set but almost didnt get back off the box on the last set so ended it)

    Good Morning:
    135x2x8

    SLD:
    179x2x8

    ABS:
    Exercise ball crunch - 2x20
    TRX Knees to chest - 2x20
  

  
 

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