James Fullers' workout log - Powerlifter

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    James Fullers' workout log - Powerlifter


    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.

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    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.
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    Quote Originally Posted by James Fuller View Post
    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.
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    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.
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    Heres my vid from the USPA Summer Strength Wars on 8/3/13

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    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.

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    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

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    Subbed.
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    Subbed. Good numbers and good form, man!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Awesome!

    Gym on base? Mil?
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    thankyou. my deadlift is my worst lift, so if u see anything i could improve on, let me know
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    Quote Originally Posted by James Fuller View Post
    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
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    hes always one of the plate loaders/spotters at the upa meets lol, think hes one of the event ppls kids or something
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    Was that 510 a white light? It looked shallow.....
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    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.
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    @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.
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    Subbed! Nice work man, looking at giving this area a try myself so Ive got my eyes wide open!
    Bigger and Better Is all I KNOW!!!
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    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

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

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    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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    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
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    Quote Originally Posted by James Fuller View Post
    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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    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
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    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.

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    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
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    Dat volume! Nice work, man.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    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.
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    Quote Originally Posted by James Fuller View Post
    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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    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.
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    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
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    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
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    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
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    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.
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    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
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    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
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    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
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    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
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    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
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