James Fullers' workout log - Powerlifter

[James Fuller]

Hey I decided to start up another workout log. I currently log over on ******** and have done so since April i believe. But heres a little about me. I got into power lifting last september and my first meet was 9/8/12. I just recently had a meet on 9/7/13. So heres how that meet went.

UPA WA State Fall Championships:
BWT 162.4 - 165lb open raw
Squat - 430, 455, 480, 510
Bench - 295, 325, 335, 345
Deadlift - 405, 415, 425 (failed attempt)
Total - 1270



Heres the federations and classes i compete in:

USPA - 165lb - open - raw classic
UPA - 165lb - open - raw

Supplements im taking:
protein (nothing specific, pretty much whatever i can afford)
multi-vitamin
joint support
Fish oil
Vitamin d3
LG Sciences Form-xt (just finshing up this, was using the trifecta kit to get ready for my last competition and the one a month prior to that)

Heres my workouts from Sunday and Monday. Just kind of taking it light and not pushing to hard since I just competed Saturday.

9/8/13

Rotator cuff warm up:

Underhand Bb rows w/ fat gripz:
45x1x15
56x2x15
67x5x12

Ohp - behind head w/ fat gripz:
67x5x8

Bb front raise w/ fat gripz:
30x5x6

Reverse Bb curl:
30x5x6

Hammer curl:
20x3x12

9/9/13

Squat;
45x1x12
135x2x8
225x1x25

Front squat:
135x1x5
157x3x5

Standing calf raise:
157x5x12



I dont have a gym membership, sometimes I workout at the gym on base by my work but most of my training is done in my garage or my training partners garage.

Not sure when my next competition will be, kind of eyeing one late november early december but not sure if i can afford the trip down to them. So if not, maybe next march, so plenty of time to train. Ill try and post atleast one video of each session, so you can critique my form or give me praise or tell me how big of a ***** i am, doesnt matter. Hope you enjoy watching my journey in this sport of grown to love.

 

[James Fuller]

guess i have to wait till my post count hits 20 before i can post any videos. So ill post a vid of my last meet once i can.

 

[pyrobatt]

guess i have to wait till my post count hits 20 before i can post any videos. So ill post a vid of my last meet once i can.

Subbed brother!

 

[James Fuller]

My youtube channel is "James Fuller" all my videos are there. most of them are of my meets and some of training. I have to get a tripod or something to hold my camera so I dont always have to have someone else film me, since its a hassle to have a spotter and a camera person.

 

[James Fuller]

Heres my vid from the USPA Summer Strength Wars on 8/3/13

[video=youtube;Ugcw-sHA8Cc]http://www.youtube.com/watch?v=Ugcw-sHA8Cc[/video]

 

[James Fuller]

Heres my vid from this last weekend - UPA Wa St Fall Championships

add 5lbs to all the squats, they forgot to calculate in the weight of the collars. they didnt realize that until squat was all done.

[video=youtube;Zbu4ZjNG0fQ]http://www.youtube.com/watch?v=Zbu4ZjNG0fQ[/video]

 

[James Fuller]

Heres just a quick vid from yesterdays workout - 9/9/13 225x25

i thought i was going deeper with my squats until i watched this, guess my legs were still tight from the weekend so it felt like i was hitting proper depth

[video=youtube;tleImj8MG9M]http://www.youtube.com/watch?v=tleImj8MG9M[/video]

 

[jimbuick]

Subbed.

 

[herderdude]

Subbed. Good numbers and good form, man!

 

[Sean1332]

Awesome!

Gym on base? Mil?

 

[James Fuller]

thankyou. my deadlift is my worst lift, so if u see anything i could improve on, let me know

 

[Sean1332]

thankyou. my deadlift is my worst lift, so if u see anything i could improve on, let me know

It looked good to me man. You were prob just run down by your last pull. Almost got that bitch past your knees

My favorite is that goonie lookin dude on your right behind you in your deadlift lol

 

[James Fuller]

hes always one of the plate loaders/spotters at the upa meets lol, think hes one of the event ppls kids or something

 

[jimbuick]

Was that 510 a white light? It looked shallow.....

 

[James Fuller]

yea got 2 whites and a red. i honestly didnt think i had got low enough, but i got the lift. so ill take it. ill hit it again at another comp so im not to worried about it.

 

[James Fuller]

Sean1332 - i used to be in the marines. but now i work as a civilian out at fairchild airforce base. they have a real nice gym thats new. ill workout monday and wednesday at lunch depending on how tired i am. usually if i do there ill do stuff that i cant do in my garage. like leg press, leg curl, etc... machine stuff.

 

[TheMovement]

Subbed! Nice work man, looking at giving this area a try myself so Ive got my eyes wide open!

 

[James Fuller]

Ok so usually My heavy bench night is on tuesdays and my lighter work is on like a friday or saturday but i reversed it this week. not ready to go heavy yet. still a little stiff from saturday.

9/10/13

Shoulder/rotator cuff/pec/core warm up:

Bench:
45x1x12 - reverse grip/cambered bar
45x1x12
95x1x8 - Reverse grip/cambered bar
135x1x6
185x1x5
245x1x5
275x1x3
225x5x8
225x1x3 - shirt (played around with a shirt i dont normally use)
245x2x3 - shirt (ended up ripping the shirt on the last rep, o well)

DB Fly:
30x3x8

Knuckle touch/ floor extension/ overhead db extension:
30/30/65 x 2x8

BB front raise:
45x3x6

[video=youtube;-ogn69Ly27c]http://www.youtube.com/watch?v=-ogn69Ly27c[/video]

 

[James Fuller]

TheMovement if your ever in town or whatever and want a workout hmu. i dont have the best equipment right now but it gets the job done

 

[James Fuller]

just to make this clear when i write out my workouts i write it out like this "weight x sets x reps"

 

[James Fuller]

Have a heavy squat/deadlift session tomorrow so I held back for that. So just did a quick squat session and 3 repped up to 403 and ended with a bwt burnout. Still not a legit schedule (not that i ever am) but ill settle back down next week.

9/11/13
45x1x12
135x1x5
225x1x3
315x1x3
337x1x3
359x1x3
403x1x3
168x1x20

[video=youtube;4e4vte7MhSo]http://www.youtube.com/watch?v=4e4vte7MhSo[/video]

 

[herderdude]

Good stuff man. Your squat form is so good and efficient! Depth was excellent up until 337 IMO but I just like to bury my squats in training so it's easier on meet day. I get more out of my knee wraps that way, too.

 

[James Fuller]

im trying to break my habit of always going to deep, screws me over during meet time lol. im trying to get a feeling of knowing exactly when i hit parallel. so i dont second guess my self and go deeper when i do compete. thanks tho

 

[herderdude]

im trying to break my habit of always going to deep, screws me over during meet time lol. im trying to get a feeling of knowing exactly when i hit parallel. so i dont second guess my self and go deeper when i do compete. thanks tho

I see what your saying. You'll find where it is, you've got plenty of time.

 

[James Fuller]

Been busy this weekend. So heres Thursdays workout and todays.

9/12/13 - ended up having to go do something when i was supposed to go train so things got changed up a little

Deadlift off a 4 1/2" box: (either i was weak because i didnt eat much this day or my back is severely weak and needs to improve)
45x1x8
135x1x5
225x5x3
295x4x2
317x3x2

Underhand Rows:
115x5x12

Shrugs:
225x2x12

9/15/13

OHP:
45x1x12
89x6x6

Reverse Fly:
40's x3x8

BB Front Raise:
45x3x6

 

[James Fuller]

Not really a workout, just went and did this for that bench for reps thing on here. disappointed in how many i did. gonna play around with this some more and retest in a month or so. bwt 168 - 225lb - 16 reps.

[video=youtube;A9xM5aT-tD0]http://www.youtube.com/watch?v=A9xM5aT-tD0[/video]

 

[James Fuller]

Finally had a good bench night for once!!!

9/17/13

Rotator cuff/ shoulder/ core/ pec/ bicep warm-up:

Bench:
45x2x12 w/ cambered bar and reverse grip
45x1x12
135x1x6
185x1x6
+ red devil wraps
245x1x3
+ Anaconda wraps & bb belt
295x1x3 (slingshot) 3 (1brd raw)
335x1x3 - 1brd, 2brd, 3brd
355x1x2 - 2brd, 3brd
385x1x1 - 3brd
425x1x2 - 3brd
265x4x4
265x2x4 - 1brd
265x2x4 - 2brd
265x2x4 - 3brd

 

[herderdude]

Dat volume! Nice work, man.

 

[James Fuller]

its been overdue that ive had a good session. i just had to figure out what not to do on monday that kept messing with my bicep for tuesdays bench night. cant do low bar back squats anymore prior to tuesday. since my flexibility sucks, i end up kind of straining/stretching out my bicep to much when i do them so when i go to bench it just feels like somethings gonna tear. so i think ill make my monday leg day have front squats instead.

 

[herderdude]

its been overdue that ive had a good session. i just had to figure out what not to do on monday that kept messing with my bicep for tuesdays bench night. cant do low bar back squats anymore prior to tuesday. since my flexibility sucks, i end up kind of straining/stretching out my bicep to much when i do them so when i go to bench it just feels like somethings gonna tear. so i think ill make my monday leg day have front squats instead.

I know exactly what you mean, man. I moved my hands out to the end of the racks on my low bar squats. I just make an "ok" sign on the bar and wrap the rest of my fingers on when I unrack. It takes a little practice to get the same upper back tightness, but it can be done.

They had me move my hands in on squats this weekend, and my arm was killing me for benches the next day.

 

[James Fuller]

mine are right around the rings where i normally place my hands for bench. obviously the arms are prolly way shorter than yours tho. but i feel the wider i go the more unstable i am. but i think thats just a mind thing on my part.

 

[James Fuller]

Worked out at the gym on base during my lunch break, so hit up a few things i never get to do.

9/18/13

Squat:
45x2x12
135x1x5
225x1x3
275x1x3
315x1x3
365x1x3

Vertical Leg Press:
408x1x4
608x1x4
808x1x4
898x1x3
608x1x8
518x1x10
408x1x12
318x1x14

Leg Extension:
97x2x8 w/ pause up top

Standing single leg- leg curls:
43x2x8

Seated Calf Raise:
160x3x12

Tibia raise:
13x2x15

Knee Raise:
5x10

 

[James Fuller]

9/19/13

Tire Swings:
10 right hand
10 left hand

Tire Flips:
10 total

GHR:
10 w/ feet close
10 w/ feet wide

Knee Raise:
2x10

DL:
154x1x5 -sumo
154x1x5 - Conventional
242x1x3 - s
242x1x3 - c
286x1x3- s
286x1x3 - c
330x5x2 - c
374x3x1- c
220x2x3 - c/speed/ 1" mat
198x2x3 - c/speed/ deficit 1" mat

SLD:
154x1x8
198x1x8
220x1x6

 

[James Fuller]

9/20/13

Rotator Cuff/pec/shoulder warm up:

Bench:
45x1x12 - Reverse Grip
79x1x8 - Reverse Grip
135x1x5
179x1x3
225x1x3
247x1x3
269x1x3 - 2 board
295x1x3 - sling shot
337x1x3- maddog
385x1x1 - maddog
135x2x20 - fat gripz and close grip
168x1x20 - fat gripz and close grip

Bowflex Fly:
60x3x12

Knuckle Touch:
30x2x8

DB Kick Back:
30x2x8

 

[James Fuller]

On a good note, got my Iron Rebel Outlaw wraps today in the mail, hoping to try them out soon. Just put the wrist wraps on to see how they feel, they locked up pretty tight. think im gonna like them.

 

[James Fuller]

9/21/13

Was going to do some heavy legs so i could try out the new wraps. Well i ended up using the wrist wraps atleast (which i like) but didnt end up going heavy at all, back just felt tight from dl the day before.

Squat:
45x2x12
135x2x5
225x2x5
315x3x5

Then my plans for the night changed up so i did a "douchebag" workout real quick before i went out.

Shrugs:
135x3x20

Hammer Curl:
20x3x15

Concentration curl:
30x3x6

Wrist curls:
30's x1x30

 

[James Fuller]

9/23/13

Squat:
45x2x8
+off a bench
135x1x5
225x1x5
315x1x5
365x1x3
405x4x3
405x1x5

Vertical Leg Press- Speed
118x1x12
318x1x8
518x5x6

Leg Extension w/ pause up top:
97x5x8

Standing single leg curl w/ pause up top:
43x5x8

Smith Machine Calve raise:
225x1x12
275x1x12
315x3x12

Hanging Knee Raise:
5x10 w/ pause up top

 

[James Fuller]

Last nights workout.

9/24/13

Bench:
45x1x12 - cambered bar and reverse grip
95x1x8 - cambered bar and reverse grip
135x1x8
185x1x8
225x1x3
+outlaw wraps
275x1x3
+outlaw wraps and bb belt
315x3x3
365x1x3 - slingshot
405x1x3 - maddog
335x1x3 - each rep a 12 second negative
207x4x4 - speed

Overhead DB Extension:
60x1x8
65x1x8
70x1x8
75x1x8
80x1x8

 

[James Fuller]

Ok day of lifting, got crushed 4 times today. So im not to happy about that.

9/26/13

Sledge hammer swings:
10 right side / 10 left side

Tire Flips:
6 total

Core w/u:
20 sit ups
10 GHR legs together
10 GHR legs wide

Hang Snatch:
45x1x5
95x1x5

Squat w/ safety bar:
55x1x8 -narrow stance
105x1x8
145x1x5
195x1x5
235x1x5
325x3x2
+Outlaw wraps (i love these new wraps)
375x2x2
415x1x2
465x1x0 (
+box
465x1x2
515x3x0 (all 3 just couldnt get back off the box. controlled weight down)
225x1x10 - speed
225x1x10 ( 5 with red & purple band, 5 w/o bands)

Really need to hammer out more speed work, i lift like a freakin tortoise

 

[James Fuller]

9/27/13

DL:
135x2x6
225x5x3-speed
225x5x3 - speed w/ single red band

Underhand BB Row:
135x1x4
157x1x4
168x5x4

Single Arm DB Row:
80x5x6

Hammer Curl:
35x3x6

Alt. DB Curl:
30x2x8

 

[James Fuller]

9/28/13

Rotator cuff warm-up:

Strict Standing OHP:
45x2x8
89x2x6
135x5x3-Red devil wraps
146x3x3-Red devil wraps

Upright Row:
45x1x8
67x1x8
89x3x6

Seated DB Military Press:
40's x3x12

Reverse Fly:
40's x2x8

Bowflex Face Pull:
30's x2x8

BB Shrugs:
135x1x12 - overhand hook grip
225x2x8/8 - DY grip

Crunches:
5x20


New goal for the November 30, USPA WCO meet is to compete at 148 open raw classic

 

[Sean1332]

What's your weight now?

 

[James Fuller]

right now im walking between 170-175. Been eating alot of fast food and drinking alot of beer lately. so after about a week of eating "clean" and not drinking ill be back around 167-168 again. Goal is to try and hit 155/6 at the beginning of the week of the meet, then ill down some magnesium citrate that thursday and i should be able to flush the rest out. then if i have to ill sweatbox the drive down and get rid of whatever else i have to

 

[James Fuller]

10/1/13 - Heavy Bench

Bench:
45x1x12 - Cambered bar w/ reverse grip
45x1x12
135x1x8
185x1x6
245x1x3
295x1x3
335x1x2
355x1x3 - (1board, 2board, 3board)
445x1x1 - maddogg
495x1x1 - maddogg , 2board
225x3x8

 

[James Fuller]

10/2/13 - Crappy DL

115x1x8
205x1x5
247x1x3
313x3x3
335x3x2
383x3x1

Single Arm DB Row:
65x5x8

Bowflex Neutral Grip Row:
50's x1x8
80'x x4x8

Side Bends w/ 45lb plate:
20 each side

 

[Sean1332]

I envy your benching skills!

Not a terrible DL session tho

 

[James Fuller]

thanks. My short arms are great for bench. just need to work on the lower portion of bench. once i hit about an inch or so off my chest im usually money. my lockout strength is somewhat freakish. If i ever get used to my phenom im sure id throw up some impressive numbers.

as for DL, just frustrating that, thats not shooting up like my other lifts. its getting easier, even tho tonight felt pretty crappy. Back is getting stronger, technique is starting to get a lil better. still need to work on speed but thats the same with all my lifts.

 

[James Fuller]

10/2/13 - Night time session to blow some steam off.

High bar squats to a high box - speed:
135x1x10
225x20x5
225x1x25 - not speed, just rep out

something pissed me off, and since i cant drink because im trying to lose weight i decided to go hit up squats

[video=youtube;GFcC86qBIwY]http://www.youtube.com/watch?v=GFcC86qBIwY&feature=c4-overview&list=UUaja2fEycqrykkBC0RcW7Rg[/video]

 

[James Fuller]

10/4/13 - Bench press party

Bench:
-Grip moved in 1" and really focusing at coming down around top/mid abs
45x2x20
89x1x12
135x1x6
179x1x6
205x1x3
- normal grip for speed
225x5x3
-Close grip w/ fat gripz
135x3x12

Bowflex Fly:
50's x3x12

Floor DB Extension:
30x2x8

Knuckle Touch:
30x2x8

DB Overhead Extension:
65x2x8

Front BB Raise:
45x2x8


Also started my LG Sciences cutting kit and c2k today

 

[James Fuller]

10/7/13

Squat - High bar & High box:
45x2x12
135x2x8
225x2x6
315x4x4
405x4x2

Front Squat:
135x5x8

SLD:
135x5x8

Not bad for being sick, everything felt super heavy tho. even the warm ups had me somewhat iffy of what i was going to get up today.