James Fullers' workout log - Powerlifter

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  1. 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!!


  2. 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
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  3. 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

  4. 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.


  5. 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.
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  6. 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.

  7. holy crap dude

    You're definetly going to have a world record squat
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  8. 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
  9. Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  10. 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

  11. 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.

  12. 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

  13. 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.

  14. 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.

  15. All the best JF....!

  16. 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

  17. 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.

  18. 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.

  19. 10/15/13 - still deload week

    Warm-up

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

  20. 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)

  21. 90+ mins of deep tissue and trigger points on my upper body. Not a workout, but sure as hell felt great

  22. 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
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. 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/291581-officially-chasing-abs.html#post5714196

  24. 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.

  25. 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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