James Fullers' workout log - Powerlifter

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    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.

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    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.
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    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.
    •   
       

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    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.
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    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...
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    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.
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    alright sounds good. thanks man
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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
    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?
  9. New Member
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    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.
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    Gotcha...!
    Just follow your planned schedule then dude.
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    10/24/13

    Squat:
    10/23/13

    Squats:
    55x2x12
    145x1x6
    195x1x5
    235x1x5
    325x1x5
    375x1x3
    415x1x3
    445x1x3
    475x1x3
    505x1x2

    Things that I see i still need to work on:
    -initial setup/walkout
    -flexibility- starting to lose my flexibility and i think im low enough when i really am not
    -more speed, need to explode out of the hole faster
    -???

    you see anything else, feel free to critique

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    I'd say stability with your walkout, and definetly depth, like you mentioned. Lookin good tho bud.
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    thanks man, yea i get really shakey when i start getting heavy. my set up with lighter weights is around 3-5 seconds before the first rep. when i hit heavier its upwards of 8-12 secs. Glad im not sinking to deep anymore, but at the same time id rather sink to deep and have to go lighter just to get white lights than get red lights and bomb out
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    Quote Originally Posted by James Fuller View Post
    10/24/13

    Squat:
    10/23/13

    475x1x3
    505x1x2
    Pretty big jump from you last session.
    Strong stuff for sure
    Maybe a little high on hip crease/for knees in a few for a pass by certain judges!?
    Your CNS can get more and more used to balance etc. as you get more acclimated to single maxes too just IMO don't jump to high too quickly. Allow some of that learning to happen over a few W/O's.
    I know some guys do walkouts only with say #50 more then rack it, deload the #50-#75 extra and squat it.
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    yea they were all high imo. theres a few that i could get away with, with a few judges. but overall id rather sink deeper and not have any question on whether i hit depth or not. just dont want to hit atg in a meet tho. Reason y the weight was so much more was because i squatted at my training partners place. last leg workout was at my house and my cheap rack wouldnt handle that much weight. so if im only hitting around 405 then im most likely at my house then
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    10/25/13

    Warm up

    Bench - Speed:
    45x1x12
    89x1x5
    135x1x5
    205x1x5

    Standing Strict OHP:
    45x2x12
    115x5x5

    DB Lateral Raise:
    20x3x8

    BB Front Raise - Bench Grip:
    45x4x5

    TRX Face Pull:
    bwt x3x12

    Plank:
    1min Front
    1min Left side
    1min Right side
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    10/27/13 - Not a great workout...

    DL:
    135x2x8
    225x1x3
    269x1x3
    315x1x2
    359x1x2
    +4" Box
    315x3x2

    Shrugs:
    225x1x8
    +straps
    269x4x8
  18. New Member
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    I worked out at a "real" gym today, so i did stuff i dont normally get to do.

    10/28/13

    SLD:
    45x1x12
    135x2x8

    Vertical Leg Press:
    118x1x12
    318x2x12
    518x2x8
    718x3x8
    318x1x20

    Leg Extension w/ Pause:
    97x3x8

    Standing Single Leg Curl w/ Pause:
    43x4x6 (btw im a pusscake when it comes to these)

    Seated Calf Raise:
    150x3x15

    Tibia Raise:
    12x3x20
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    Bench Night!!!

    10/29/13

    Warmup

    Bench:
    55x1x12 - cambered bar w/ reverse grip
    45x2x12
    135x2x8
    185x1x6
    225x1x3
    275x1x3
    295x1x3
    300x1x3
    315x1x3
    335x1x3
    365x1x3 - slingshot
    405x1x3 - maddog
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    Subbed.

    Strong benching and a LOT. Different training style than I've seen, so you got me interested.
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    I got videos of the last 2 sets on my FB Athlete page. "James Fuller - Powerlifter" I filmed with my phone 2nite so for some reason its not letting me upload them on youtube. so if you want to see them you can go like that page or just click on em and watch em
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    Nice log!
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    Thanks bud
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    Question: How has that slingshot helped your bench! Do you use it once your tapped out or do you just use it for your best reps and weight until comp time and bench what you did without it? Just trying to figure people's opinions in best way to utilize it. I have one myself!
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    Well i like to use it for over load training. So normally like tonight for instance, i went up and hit a 335 for 3 raw (just belt and wrist wraps) That was somewhat hard for me. So then i threw the slingshot on and hit that 365 for 3 reps. Which my max at my last comp was a 345 for a single. and then i used the maddog for the 405. I mainly just use those or my bench shirt to be able to handle as much as weight as i can. it gives my body (cns) the feel for heavier weights that im not used to. Hope that answers your question. Pretty much in simple i normally go up and until i hit a raw failiure, then ill use the slingshot and go up until i hit a failure with that, then use the maddog or my phenom and use those until i hit a failure.
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    Perfect answer! I was doing the same and was wondering if if was even close to what others were doing! All the info I found on it did not ever explain best use to add into your training! I didn't want to hinder gains or results!
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    If your seeing results then your good to go. If not then you know you gotta switch things up a bit. Thats what i have to do for my DL training. Squat and bench or moving just fine, DL is lagging for me. I dont really follow any kind of program, just kind of do whatever. Might not be the best, but its worked so far
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    Worked out on my lunch break again, so hit up some assistance type work out at the gym out here on base.

    10/30/13

    Lat Pulldown (in front) w/ wide grip:
    55x1x12
    100x1x8
    140x1x6 (felt a little bit of pain in my bicep up top so lowered weight)
    120x3x6

    Straight Arm Lat Pulldown:
    40x1x12
    55x4x8

    Seated Row w/ V-Grip:
    70x1x12
    100x1x8
    120x4x8

    Iso Lateral Row - Palms down/wide kept elbows in and tight:
    47 (per side) x4x12

    Wrist Curl - Extension:
    10's x1x25
    15's x1x25
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    FYI, heres a program I used from Jan11-Jun12 multiple cycles through the year. I started at 405 and ended at a meet DL of 565! It's an article on Tnation: How to increase your deadlift in 12 weeks. I kept adding 10-20 on max for recalculation a each time I restarted it. It helped immensely. Just google the title if interested! Again your doing a great job in here!
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    Upped my normal rep range to 8. Def not used to hitting anything over 5 in a set, gotta work on the gas tank a little more.

    11/1/13
    Squat:
    45x2x12
    135x1x8
    225x1x8
    269x1x8
    315x1x8
    359x1x8

    DL:
    225x1x8
    269x1x8
    315x1x8
    359x1x5

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    Squats looked better today dude. All the heavy ones looked parallel, some towards the end of the set were even below.
    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
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    Thanks man, trying to get that feel of where exactly "depth" is. Glad those were lower tho. First 2 angles didnt look like they were good so i moved the camera angle.
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    Todays workout was about 30-35mins, so didnt get as much done as I wanted. left the gym and went straight to wrestling practice.

    11/4/13

    Front Squat:
    135x2x8
    185x1x6
    225x1x3
    245x1x3

    Vertical Leg Press - Narrow Stance/ no lockout:
    318x4x20

    Vertical Leg Press - Wide Stance/Full ROM/Explode out of the hole:
    318x3x12

    Tibia Raise:
    22x4x8

    Wrestling practice
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    Bench Night

    11/5/13

    Warm-up

    Bench:
    55x1x12 - cambered bar w/ reverse grip
    45x1x12
    135x1x10
    185x1x8
    -Anaconda wraps
    225x1x5
    -1 board w/ Anaconda wraps
    275x1x3
    -1 board w/ Outlaw wraps
    315x1x3
    335x1x3
    365x1x3
    385x1x0
    - 1 board w/ Outlaw wraps and slingshot
    385x1x3
    - 1 board w/ Outlaw wraps and maddog
    405x1x3
    455x1x3 - 1st rep good, 2nd and 3rd w/ heavy spot

    Pin Press:
    225x1x4
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    Yeah some strong W/O's dude.
    Deads are coming along some too.
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    Thanks. Bench might be higher than I thought after last night. Might be able to pull off a 365-370 if everything goes 100% right
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    Strong press!
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    Thanks man
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    Great night of lifting!!

    11/7/13

    Warm-up

    Zercher Squat w/ narrow stance:
    55x2x12
    95x1x8

    Cambered Bar Squat:
    55x1x8
    145x1x8
    195x1x6
    235x1x6
    285x1x6
    +Belt
    325x1x3
    375x1x3
    415x1x2
    +Belt & Anaconda Wraps
    465x1x2
    505x1x1

    DL-Conventional Stance:
    154x1x5
    195x1x5
    242x1x5
    286x1x5
    330x1x5
    374x1x5
    418x1x2 (Gym PR)
    429x1x1 (Gym PR)
    440x1x0
  

  
 

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