James Fullers' workout log - Powerlifter
- 10-11-2013, 10:35 PM
Legs are still pretty sore from yesterday, so decided to do shoulders today. Shoulders are definitely one of my weaknesses.
Rotator cuff warm up:
Strict standing ohp:
Alt DB front raise:
Bowflex face pull:
Shrugs with a double over grip:
weights werent crazy, more reps than im used to, so felt a little bit of a "burn" towards the end sets.
- 10-13-2013, 02:22 AM
Rotator cuff/shoulder/pec warm up
Overhand BB Row from the ground:
Alt DB Curl:
Exercise ball crunches: 4x25
TRX Knees to chest - 3x20
10-14-2013, 12:19 AM
4" Box Pull - Sumo:
Side Bends w/ 45lb plate:
5x20 - per side
This week is a deload/rest week. I wont be going over 225 for any lift.
10-15-2013, 02:01 AM
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.
10-15-2013, 06:05 AM
10-15-2013, 06:59 AM
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
10-15-2013, 08:23 AM
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.
10-15-2013, 05:12 PM
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.
10-16-2013, 01:53 AM
10/15/13 - still deload week
55x1x12 - reverse grip w/ cambered bar
245x10x5 - last set were paused reps
10-16-2013, 06:06 PM
Squat - Low Bar - Pause Reps:
Deadlift - Sumo/Squat stance:
20 Exercise Ball Crunches
20 TRX Knees to Chest
(just a reminder i write stuff out --Weight x Sets x Reps)
10-18-2013, 03:05 AM
90+ mins of deep tissue and trigger points on my upper body. Not a workout, but sure as hell felt great
10-18-2013, 07:15 AM
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10-18-2013, 08:27 PM
10-18-2013, 08:28 PM
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.
10-18-2013, 08:29 PM
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
10-19-2013, 05:30 PM
Last nights workout, forgot to log it.
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)
Incline DB Flys:
Overhead DB Extension:
Close Grip Bench:
10-20-2013, 02:27 AM
Honestly hate pulling sumo. Everything always feels super heavy when it shouldnt.
Cross Over Crunch on an exercise ball:
20 per side
10-20-2013, 10:20 AM
10-20-2013, 03:20 PM
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
10-21-2013, 09:46 PM
10/21/13 - Back felt fried a little but this ended up being a decent squat session tho.
Squat - 16" box and high bar:
425x2x3 (wanted to do one more set but almost didnt get back off the box on the last set so ended it)
Exercise ball crunch - 2x20
TRX Knees to chest - 2x20
10-22-2013, 01:16 AM
Legs felt fine, so was gonna go back and do some more legs, but man my lower back is not having it, so pulled the plug after the warm up. Gotta be smart about training (which isnt really my strong point)
10/21/13 - Part 2
Front squat (with starting position on the spotter bars)
Never tried front squats like this before, kind of hoping that doing these will help my DL come up a little bit, and obviously my squat too.
10-23-2013, 01:04 AM
55x1x15 - cambered bar w/ reverse grip
45x1x12 - Close grip
135x1x8 - 2" out from previous grip
315x5x5 - Slingshot
135x4x12 - close girp stopping an 1" off the chest and an 1" short of lockout
Everything felt pretty good today even tho I only ate one meal today. Energy levels felt fine.
10-23-2013, 05:59 PM
Nice chunkton of pressing kiddo...!
Does your squat respond better to multi reps in the x5's say, or do they thrive and you can go for a while on say lower maxish x3's x2's?
Here's the reason I asked...
Your last DL session is hitting almost 88% of your max #380x90%= #342 (and if you are not @#380 at the moment, you may be a bit high on the intense stuff to quickly or too much with the squats.
If you are grinding on those reps and hitting squats for low reps too, I gotta wonder if that is eating the CNS/you up some!?
I'll wait for an answer on the squat stuff and then perhaps some input.
10-23-2013, 06:04 PM
i can go for a while on the x2 and x3 on squats. If i hit the x5 stuff i usually have to take a little longer break. My all time deadlift pr is 429. But i honestly struggle most of the time in training to just hit 405 for a single. then come comp time when im all rested and everything 405 is usually a smoke show. except for my last meet where it dragged out so long and by the time we got around to dl i was just burnt mentally and physically.
10-23-2013, 06:08 PM
Also my strength level is way stronger at my training partners place than it is at my house. and he has better equipment. i only have a rogue bruiser bar and an old texas power bar. he has a bunch of different bars. DL bar, Squat bar, Safety Squat bar, Cambered bar, etc...
10-23-2013, 07:37 PM
10-23-2013, 07:51 PM
10-24-2013, 07:36 AM
(hate pulling sumo) Might be a key here, believe it or not might sound silly,but pulling is a lot of head game. You gotta "love" to pull, no matter what kind, not hate it or dread it. Learn to love it and you will excel.
That way as you go in, you're not already feeling beaten before you start the W/O.
Also, when things are feeling heavy, it might be time to back away from heavy and try lighter "rep work"
Starting more conservatively: This is also a way to gain momentum. And every sport, no matter what it is, always mentions momentum and gaining it to roll ahead.
If you keep your squatting schedule the way it is, (higher intensity lower reps) I am thinking you might build some low back strength/mass/power with a start at 70% (about #255-#260) for say 3-4 sets 7 reps. 21-28 total. Moving over the "weeks" from volume towards higher intense 90%-95%-100% for x2's and or singles.
You're most likely going to know around week 5, how the reps are feeling compared to that weight 6 weeks ago!?
Maybe base your start at say #360 or so!?
#255-#260 4X7??? (volume for some mass building in the bending chain)
Just wondering how that start might feel to you?
10-24-2013, 01:34 PM
the 270 felt fine. Im switching back to conventional in training until after my next comps then will switch it back and forth. 4 weeks of training left.
10-24-2013, 02:54 PM
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