James Fullers' workout log - Powerlifter

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  1. 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.


  2. 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
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  3. 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.

  4. 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.

  5. All the best JF....!
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  6. 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

  7. 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.

  8. 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.

  9. 10/15/13 - still deload week

    Warm-up

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

  10. 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)

  11. 90+ mins of deep tissue and trigger points on my upper body. Not a workout, but sure as hell felt great

  12. 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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  13. 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?
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  14. 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.

  15. 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

  16. 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

  17. 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

  18. 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?

  19. 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

  20. 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

  21. 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)
    45x1x12
    135x2x5
    179x1x5

    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.

  22. 10/22/13

    Warm-up

    Bench:
    55x1x15 - cambered bar w/ reverse grip
    45x1x12 - Close grip
    135x1x8 - 2" out from previous grip
    205x2x6
    +Anaconda wraps
    255x1x5
    275x5x5
    315x5x5 - Slingshot
    135x4x12 - close girp stopping an 1" off the chest and an 1" short of lockout

    Face Pull:
    60x1x8
    70x2x8

    Everything felt pretty good today even tho I only ate one meal today. Energy levels felt fine.

  23. 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.

  24. 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.

  25. 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...

  26. Quote Originally Posted by James Fuller View Post
    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...
    Maybe you guys motivate each other to train harder too?

    Let me run a few numbers by you on your DL in a day or so and you can yah or nah.

  27. alright sounds good. thanks man

  28. 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
    How did the 3rd rep feel with #270?

    (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?

  29. 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.

  30. Gotcha...!
    Just follow your planned schedule then dude.
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