James Fullers' workout log - Powerlifter
- 10-09-2013, 12:54 AM
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.
Rotator cuff/shoulder/pec/core warm-up:
45x1x12 - Reverse grip on a cambered bar
95x1x8 - Reverse grip on a cambered bar
+bb belt and outlaw wraps
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.
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!!
- 10-09-2013, 11:27 AM
Damn, that's some extreme benching going on. Great sess.Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
10-09-2013, 08:24 PM
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
10-10-2013, 01:10 AM
4" Box Pull:
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.
10-10-2013, 07:35 AM
Bent leg deads
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.
10-10-2013, 06:10 PM
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.
Squat w/ a cambered bar:
55x3x12 - Narrow stance, feet straight.
+bb belt and outlaw wraps
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"
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.
10-10-2013, 06:17 PM
holy crap dude
You're definetly going to have a world record squat
10-10-2013, 06:21 PM
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
10-10-2013, 06:25 PM
10-10-2013, 06:28 PM
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
10-11-2013, 09:35 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, 01:22 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
10-13-2013, 11:19 PM
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, 01:01 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, 05:05 AM
10-15-2013, 05:59 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, 07:23 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, 04:12 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, 12:53 AM
10/15/13 - still deload week
55x1x12 - reverse grip w/ cambered bar
245x10x5 - last set were paused reps
10-16-2013, 05:06 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, 02:05 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, 06:15 AM
10-18-2013, 07:27 PM
10-18-2013, 07:28 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, 07:29 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
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