James Fullers' workout log - Powerlifter

[video=facebook;10151649966287109]https://www.facebook.com/photo.php?v=10151649966287109&set=vb.223208321172912&type=2&theater[/video]
 
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
 
Nice log!
 
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!
 
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.
 
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!
 
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
 
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
 
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!
 
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

[video=youtube;LzteMpIcRGw]http://www.youtube.com/watch?v=LzteMpIcRGw[/video]
 
Squats looked better today dude. All the heavy ones looked parallel, some towards the end of the set were even below.
 
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.
 
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
 
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
 
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
 
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
 
Lil Shoulder action w/ few reps on bench

11/8/13

Bench:
45x1x20
135x1x20
185x3x12

Standing OHP - No Legs:
45x2x12
89x4x10

Lateral Raise:
20x5x8

Rear Delt Fly:
40x4x10
 
Figured out my lifts for the meet yesterday, even tho i failed at my 3rd attempt, i know ill get it for sure come meet time. Not really worried.

11/12/13 - Bench

Warm-up

Bench:
55x1x12 - cambered bar/reverse grip
45x1x12
135x1x8
185x1x6
225x1x3
+Outlaw wraps
275x1x1
315x1x1 -opener
335x1x1 - 2nd attempt
350x3x0 - 3rd attempt. Just felt heavy tonight.
405x1x3 - off a 2board.

DB Overhead Extension:
70x4x8
 
Last heavy squat and dl workout until the meet.

11/15/13

Zercher Squat:
45x1x12
95x1x12

Squat:
135x1x8
225x1x6
315x1x4
365x1x2
405x1x1
455x1x1 --most likely gonna open with this
505x1x1 --2nd attempt will be 508

DL:
155x1x5
243x1x3
331x1x1
381x1x1
401x1x1 --gonna open with 405 or 410

Standing OHP - No Legs:
45x1x50

Alt DB Curl - Palms facing forward:
17.5x1x25
 
What's your most recent squat PR? I took a 20lb PR for a whirl as my second attempt. Seems like you would want a touch more for a second, no?
 
hit a 510 at the last meet. Id honestly like to open up at 508 but not 100% sure if i want to take a risk of getting red lights on a first lift. Only reason im hitting 508 is because the national record is 507, so wanna beat that, then go for broke on a 3rd. wish i had a spotter today so i could have really tested out what i can do. Ive hit a 505 for 2 a few weeks ago, but depth wasnt there. i was a few inches high.
 
James Fuller said:
hit a 510 at the last meet. Id honestly like to open up at 508 but not 100% sure if i want to take a risk of getting red lights on a first lift. Only reason im hitting 508 is because the national record is 507, so wanna beat that, then go for broke on a 3rd. wish i had a spotter today so i could have really tested out what i can do. Ive hit a 505 for 2 a few weeks ago, but depth wasnt there. i was a few inches high.
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And that makes sense, for the sake of breaking the record. What's your ultimate 3rd attempt goal? I just think it would suck to waste energy on a second attempt lift you've already hit
 
usually depends on how im feeling today. Ultimate goal is a 540. but if that 508 is feeling heavy then ill take 520 for my 3rd, and if i end up getting a 4th, ill go for broke on that with a 540 since that wont count towards my total anyways
 
Changed things up from the norm since its supposed to be an easy week before i shut down training to rest.

11/18/19 - Meat head Monday - Chest:

Bench:
45x1x12- reverse grip
95x1x8- reverse grip
135x1x6
185x1x4
225x5x2 - pause press

Incline Bench:
45x1x12
135x1x8
185x3x3 - pause press

Iso lateral chest wideP:
47(per side) x1x30

Tricep Extension w/ rope:
35x3x15

Low Cable Crossover:
25x2x8

High Cable Crossover:
25x2x8

Single arm tricep extension w/ rope and neutral grip:
20x3x8

Single arm tricep extension w/ D-Handle, palm forward:
15x3x8

Pec Dec Fly:
50x3x8

Knuckle Touch Extension:
30x3x8

Tibia Raise:
12x2x20

Seated Calf Raise w/ pause:
150x3x12
 
11/19/13

RDL:
45x1x12

DL-Conventional:
135x1x8
185x1x6
225x1x4
275x5x2

Lat Pull down - wide grip:
85x1x12
100x1x8
120x4x6

Lat Pull down - underhand grip:
120x3x6

Straight Arm Lat pull down:
40x4x8

Seated Row w/ V-Grip:
120x4x8

Single Arm DB Row:
70x2x6

Incline Alt DB Curl:
15x2x10

Hammer Curl:
20x3x8

Sit-ups:
2x25
 
Weighed in at 169lbs this morning. Have a massaged tomorrow, and on rest and recovery this week. Will drive down Thursday so I can finish what little bit of weight cut Ill have to do Thursday night, and then weigh in early Friday morning, then grub out and compete on Saturday. Ill be competing at the USPA West Coast Open at 165lb Open Raw Classic. Got openers figured out, and 2nd attempts for the most part. Those and 3rd attempts will go off how im feeling that day. Hoping to end the day with a 530/365/440. Thats the game plan anyways.
 
James Fuller said:
Weighed in at 169lbs this morning. Have a massaged tomorrow, and on rest and recovery this week. Will drive down Thursday so I can finish what little bit of weight cut Ill have to do Thursday night, and then weigh in early Friday morning, then grub out and compete on Saturday. Ill be competing at the USPA West Coast Open at 165lb Open Raw Classic. Got openers figured out, and 2nd attempts for the most part. Those and 3rd attempts will go off how im feeling that day. Hoping to end the day with a Invalid Link Removed. Thats the game plan anyways.
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Those are robust numbers, particularly for your weight. You must be one stout, jacked phucker!

Good luck, and make your community proud, RL and Internets.
 
And sub'd. Always rallying for us vertically challenged guys, lol. :)
 
James Fuller said:
vertically challenged? your 5'8", your like a giant to me lol
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Lol. I hear you man, but my mom is 5'9", dad is 6 feet, younger bro is 6'3", and where i live, or rather the neighborhoods i tend to hang in, average male height seems to be 6'1". How i miss being a wrestler, and actually being slightly above average, lol.Anyhow, still, special rally calls for 5'8" and under. And you my friend have the stuff of a giant, make no mistake! :)
 
still got a long way to go in this journey. got a log? ill sub to it. Always down to support another 165lber
 
James Fuller said:
still got a long way to go in this journey. got a log? ill sub to it. Always down to support another 165lber
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Yep, but i am not powerlifting as you will learn if you read my log. I just moved back here after logging on a private forum for last 1.6 years, with a few other fellas here. Glad to be back on a public board, with so many more members and such a broad array of approaches/outlook/perspective (as a function of being public, versus hand picked by a few). But the private forum was also an exceptional place, and an invaluable experience for me.Invalid Link Removed wish i could have an extra line on my signature for my log. There really ought to be an easier way to link to someone's log. Perhaps there is, and i just don't know how to do it.Anyhow, look forward to following you, and if you choose to follow me, for whatever reason, i hope i cam offer you something of value. Cheers, and again, go get 'em champ.
 
Just got done with over 2 hours of deep tissue and trigger point. Felt like hell the whole time doing it but feel great now. Ready for this meet to get here. Only have 1 person to compete against tho, which kind of sucks. But atleast I actually get to compete tho.
 
Don't feel bad about having no one to compete against. Every time I do a meet I compete against myself because if my category. I always go to beat my last PR or remain at same strength previous.
 
Meet started out horrible for me. Hit my opener on squat of 462.7 then jumped to 512.5 to go for the state and national record. Got crushed by it on my 2nd and 3rd attempts. Not sure what was going on. Bench started out bad too. Took 314 for an opener. Threw it up but my butt was off the bench. 2nd attempt was 336 for the wa st record. Didn't get a lot of leg drive in it but still got the lift. 3rd attempt was 347. Got it off my chest and fought for a little bit but then just died out. Deadlift opener was 407.7. Got it. 2nd attempt was 418.7 for the wa st record. 3rd attempt was 429.7 for wa st record and meet PR. Took a 4th attempt at 440.7 for wa st record and my all time PR. Didn't get the numbers I wanted today in squat and bench but it was awesome to end the day with a PR on my worst lift.
 
Congrats on the deadlift PR! Must be doing something right there.

Really sucks about the squat, man. Got vids of the failed attempts?
 
yea I got vids of my squat and bench. Didnt get any of my DL tho. I know speed was slow on my squats.
 
I know it's upsetting to not get what you want, but to claim a 10th lift as an all time PR and State Record, especially for your worst lift, is impressive and motivating.
 
Yea thats the only thing i was happy about. it was a 25lb meet pr and a 11lb all time pr. Definitely had to stay strong mentally and stay focused. never went 1 for 3 on any lift, so doing that for my first 2 lifts which also happen to be my best lifts was challenging.
 
James Fuller said:
Yea thats the only thing i was happy about. it was a 25lb meet pr and a 11lb all time pr. Definitely had to stay strong mentally and stay focused. never went 1 for 3 on any lift, so doing that for my first 2 lifts which also happen to be my best lifts was challenging.
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I believe that.
 
Well done, buddy! Time to be pleased, and then reach for what you expected, digging even deeper.
 
Cant really sweat it to much, I compete next weekend in the Hardcore Pacific Northwest Powerlifting Championships (Vashon Perryman will be competing too) and then later on in the day the Kings of Bench IX Comp (Phillip Brewer and Joe Luther will be competing in this too) Then after that i can get back to training and working out the kinks
 
James Fuller said:
Cant really sweat it to much, I compete next weekend in the Hardcore Pacific Northwest Powerlifting Championships (Vashon Perryman will be competing too) and then later on in the day the Kings of Bench IX Comp (Phillip Brewer and Joe Luther will be competing in this too) Then after that i can get back to training and working out the kinks
Click to expand...

That's rough. I like it!
 
At the time i thought the full powerlifting portion was going to be on saturday and the kings of bench part on sunday. thats the only reason i signed up for both. but its the women and the light weights (150lb class and the 175lb class) full power going saturday early afternoon. then late afternoon the kings of bench portion goes. then on sunday the heavier weights compete in full power. So yea... what can you do lol. Itll be fun. hoping to get the numbers i want at that meet.
 
Nice work man!
 
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