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James Fullers' workout log - Powerlifter

1/2/14

RDL:
135x2x10

DL:
135x1x5
225x1x5
315x10x3

DB Alt Curl:
30x5x8

Showtime Curl:
20x2x5

Exercise Ball Crunch:
1x50
 
1/3/14

Squat - Low bar:
45x3x12
135x2x6
225x1x4
315x2x3 -pause
359x1x3 - pause
405x1x3
225x1x29

Good Morning:
135x3x5

Lunges:
45x1x2


[video=youtube;okDFLWIV94M]http://www.youtube.com/watch?v=okDFLWIV94M&feature=c4-overview&list=UUaja2fEycqrykkBC0RcW7Rg[/video]
 
Thanks, everything felt good. Legs were a little tight, even tho i didnt hit depth all the time. still feel like everything was moving just fine.
 
1/5/13

w/u

OHP:
45x1x12
135x1x3
157x1x1
179x1x0
157x5x3
179x1x1 - PR
184.5x1x0
135x3x8

DB Lateral Raise:
20x4x12

DB Incline Rear Delt Raise:
30x5x12
 
1/9/14

Warm-up

Bench:
45x3x12
135x2x8
178x1x3
225x1x3
269xx1x3
300.5x3x3 (PR)
225x1x18 (PR)

OHP:
115x5x5

Skull Crushers:
70x3x8

Knuckle Touch:
40x2x8

Face Pull - TRX:
Bwt x2x15


[video=youtube;RaQGEbI9JoI]http://www.youtube.com/watch?v=RaQGEbI9JoI[/video]
 
Haha, poor 19th rep. Nice work man
 
1/11/14

Squat - Low Bar:
45x3x12
135x2x8
225x1x3
269x1x3
315x1x3
359x1x3
405x1x3
449x1x3
475x1x2

DL- Conventional:
135x1x5
225x1x3
315x1x3
359x1x3
405x1x3

DL - 4" Deficit - Conventional:
225x3x3

[video=youtube;8JCXCtZQS2E]http://www.youtube.com/watch?v=8JCXCtZQS2E&list=UUaja2fEycqrykkBC0RcW7Rg&feature=c4-overview[/video]
 
1/13/14

Paused Front Squats:
45x2x10
135x1x5
185x1x5
225x5x5

Hammer Strength Linear Leg Press - Narrow Stance:
118x1x10
318x1x10
518x3x10

Paused Hammer Strength Leg Extension:
97x1x8
147x3x8

Paused Hammer Strength Iso Lateral Kneeling Leg Curl:
43x4x8

Hip Abductor:
90x1x12
110x1x12
140x1x12

Hammer Strength Seated Calf Raise:
150x3x20

Hammer Strength Tibia Raise:
12x3x20
 
1/14/14

Rotator Cuff warmups

Bench:
55x2x12 (cambered bar / reverse grip) (cambered bar / normal grip)
55x1x12
105x2x12 (cambered bar / reverse grip)
135x1x5
185x1x6
245x1x5
275x1x5
305x1x1
335x1x1
360x1x3 - slingshot
385x1x3 - slingshot
445x1x3 - did 1 rep then got out of the groove so re-racked then hit the other 2
205x1x6 - Pause reps / focusing on form and bar placement
225x3x6 - Pause reps / focusing on form and bar placement

DB Floor Extension:
35x1x8
40x2x8

DB Overhead Extension:
65x1x8
70x2x8

Neutral Grip Press Down:
50x1x8
60x1x8
70x1x6
 
1/15/14

RC warmup

Lat Pulldown - wide overhand grip:
55x1x15
85x1x12
120x1x8
140x1x4

Lat Pulldown - v-grip:
100x1x8
120x3x6
140x2x6

Seated Row - V-grip:
120x3x8
140x2x6

Hammer Strength ISO Lateral Row:
57x5x8

Hammer Strength ISO High Lateral Row:
72x5x8

Straight Arm Lat Pulldown:
40x3x8

Hammer Curls:
20x3x12
 
1/17/14

Got my Nike Romaleos II in the mail today. So got to try out those and my new Inzer 13mm lever tonight.

Squat - Low Bar:
45x2x12
135x1x8
225x1x5
315x1x3
359x1x1
405x1x1
475x1x1
493x1x2 (PR) previous walkout PR was 490 for a single.

Felt alot stronger than I anticipated since ive been cutting for the last week or so.

DL - Conventional:
225x1x5
315x1x3
359x1x1
403x1x1
419.5x1x0

Got it a few inches up and just felt like crap so shut it down. Wanted to hit that for a triple but o well. Next time!!
 
Nothing special, just getting more time in my shoes and belt.

1/19/14

Squat - High Bar:
45x4x8
135x2x8
225x2x6
315x5x5

Good Mornings - Narrow Stance:
135x5x8

Alt. DB Curl:
30x4x8

Showtime Curl:
20x3x6

Invalid Link Removed , Invalid Link Removed , Invalid Link Removed , Invalid Link Removed
 
Last nights workout. Took it easy due to a shoulder problem.
1/21/14

Bench:
55x2x12 -cambered bar
135x1x12
185x1x6
245x1x3
275x6x3

Floor DB Extension:
35x4x8

Dips:
BWT x3x20

Tricep Press Down w/ Rope:
50x3x8

Face Pulls w/ Neutral Grip:
60x1x8
70x1x8
80x1x8
90x1x8

Shoulder doesnt feel to sore this morning. Training is done for the week until the Deadlift Comp this saturday. Gotta finish cutting weight. So ill just let my should rest and do some stretches. If it doesnt feel better by next week ill go see a chiropractor like another friend suggested.
 
went to see a chiropractor wednesday to figure whats going on with my shoulder. He did a tune up on my whole body and pretty much everything went back to normal. Taking the week off to rest and finish cutting weight for this local DL Comp this Saturday. There will be 5 ppl in my weight class so hopefully I can do good there. On another note i picked up a new toy to add to my garage gym. Got a giant tire to flip and do sledge hammer swings. I think it weighs around 350-400lbs. Not to sure, I know it felt heavy as hell loading it into the back of the truck tho.
 
Competed in the Just Pull Deadlift Competition Yesterday. Took 1st Place in the 165lb class and hit a 17.5lb PR to go with it!!

[video=youtube;7raKGOtxkkc]http://www.youtube.com/watch?v=7raKGOtxkkc&feature=c4-overview&list=UUaja2fEycqrykkBC0RcW7Rg[/video]

Invalid Link Removed Invalid Link Removed Invalid Link Removed
 
so even with straps i couldnt lat pull 42lbs without my hand hurting, so did some light legs today.

1/28/14

Front Squat:
45x1x12
135x1x8
185x4x6

Hammer Strength Linear Leg Press:
118x1x12
318x5x12

Hammer Strength Leg Extension:
97x3x10

Hammer Strength Iso Lateral Kneeling Leg Curl:
43x3x10

Matrix Seated Leg Curl:
70x2x10

Hammer Strength Seated Calf Raise:
150x3x12

Hammer Strength Tibia Raise:
12x2x20

Invalid Link Removed Invalid Link Removed Invalid Link Removed
 
2/2/14 - got pissed off on top of an already ****ty day. went to go lift. weights felt heavy and shut the workout down, might have tweaked my hammy.

Squat - High Bar;
45x2x12
135x1x8
225x1x6
315x5x3

Front Squat:
225x1x3
 
2/5/14 - Tested my bench a little then low bar squats.

RC/WU

Bench:
45x2x20
89x2x12
135x1x5
179x1x5
225x1x5
269x1x0
225x1x5

Felt pressure/a little discomfort at 135. Alot more at 225. Put 269 on and unracked it and then racked it back, pressure was just to much on the hand.
Jumped to low bar squats to see how that was feeling.

Squat - Low Bar:
45x2x12
135x1x8
225x2x5
315x1x3
359x1x3
405x1x10 (Personal Record)

Squat felt great today, so thinking the meet ill for sure go for a big squat, as far as bench and deadlift im probably just going to play it safe and hit an easy opener and just scratch 2nd and 3rd attempts to save my hand from further damage for now.
 
2/7/14 - DL Test

DL:
135x1x1 - this felt extremely painful. Flipped my grip so my bad hand was facing towards me and that lessened the pain, but grip was super weak. called it after this.

ABS:
Exercise Ball Crunch - 5x20
Jack Knife - 5x20
TRX Side Bend - 1x20 (each side)
Exercise Ball Crossover Crunch - 3x30 (15/15)
 
Competed on 2/15/14 at the USPA RAB Fitness Spring Fling Powerlifting meet. Competed at 165 open raw classic. These numbers might be a little off since I can't remember exactly what the numbers were since kg screws me all up. Opened squat with 479 hit easy. 2nd attempt went after 512, go red lighted on depth. 3rd attempt was 529, got 2-1. Took a 4th attempt to break my state record again, tried 540 and got red lighted on depth. On to bench, opened with an easy 230 since I wasn't sure how much my hand could take. Got it so for sure I'm still in the game. Jumped up to 297ish or something like that and got it. 3rd attempt was 319 and got it. Took a 4th attempt to break my state record and get a PR at 352. Got it off the chest and just failed. Ran out of gas. Dead lift I opened conservative too. Opened with 407 and got it. 2nd attempt jumped to 446 to break my state record and got it. 3rd attempt was 473 for state record and PR , got it 2-1. Took a 4th attempt for state record and PR with 501. Missed it, might have budged it off the ground but not much. All in all I'm very happy with this meet. Wasn't expecting much at all since I wasn't sure what my hand could handle but came away with my best meet so far. Previous best recorded meet was 1230 and got a 1321 or around there. So yea...def happy.
 
[video=youtube;ldcwpfYbvrI]http://www.youtube.com/watch?v=ldcwpfYbvrI[/video]
 
AWESOME WORK MAN!!! How long did the meet take total?
 
2/18/15 - Going to keep it light for a little bit and try and do more volume

Zercher Squat:
45x2x12
95x2x12
135x2x12

Hammer Strength Linear Leg Press - Narrow Stance:
118x1x20
318x2x20

Hammer Strength Leg Extension w/ Pause at top:
97x3x12

Hammer Strength ISO Lateral Kneeling Leg Curl:
43x3x12

Matrix Seated Leg Curl:
70x2x12

Matrix Bad Girl:
90x1x15
110x1x15
130x1x15

Matrix Good Girl:
70x3x12

Matrix Calf Press:
160x1x20
205x2x20

Hammer Strength Seated Calf Raise super-set with Hammer Strength Tibia Raise:
150x2x12 / 12x2x20
 
2/18/15 - Workout #2 (light weight/high volume)

Warm ups

Bench:
45x1x50
95x1x20
115x1x20
135x1x20
150x1x20
157.5x1x20
162.5x1x20
165x1x20

Tricep Push Down:
60x5x20

Pec Deck Fly:
35x5x20

Trying to get used to some higher volume. Used wrist wraps on bench, hand felt ok with the weight used tonight.
 
2/19/14

Lat Pulldown wide overhand grip:
55x1x20
70x1x20
85x5x12

Wide V-Grip Lat Pull Down:
70x1x15
85x3x15

Seated Row w/ V-Grip: (This movement really bugged my hand so thats why the the super light weight)
35x1x20
55x2x20

Straight Arm Lat Pull Down:
40x3x15

HS ISO Lateral Row w/ Palm facing down:
47x3x15

Alt DB Curl: (Tried incline bench db curls too but that killed my hand, tried these instead but still didnt feel to good even with the light weight so stopped after 1 set)
15x1x15

Matrix Arm Curl: (This machine felt fine, didnt require me to actually close my hand tight so i could actually do this pain free)
30x1x12
40x2x12
30x1x12

Certain motions bugged my hand more than others, so really might have to hold off on working back and biceps a little while until i can use my hand better. Or just use really light weight so I can still do something with the muscle.
 
2/21/14

Band Walks for warm-ups

Squat High Bar - Right above being in the hole to right before lockout:
45x1x20
69x1x20
135x1x15
189x1x15
225x3x12

SLD:
135x3x15

Mule Kicks:
35x5x12 each leg

RGH:
BWT + 10lbs x 2 x 8 feet together and 8 feet wide
 
2/23/14

High Bar Squat w/ narrow stance to a 16" box:
45x3x15
135x2x12
225x10x8

Decided to hit up squats tonight so I can focus on assistance moves tomorrow at the gym.

EZ Curl Bar w/ pause on the contraction
30x6x12

Exercise Ball Crossover Crunch:
BWT x5x20
 
Did my squat work last night so I could focus on assistance work at the gym by my work today. Really focused on the contraction today.

2/24/14

Hammer Strength Linear Leg Press w/ narrow stance and cut the reps right before lockout to keep tension on my quads:
118x1x15
408x1x12
608x3x12
608x1x20

Matrix Seated Leg Curl:
85x1x12
100x1x12
115x2x12

Kneeling Iso Lateral Leg Curl:
43x3x12
43x1x12 drop set to 18x1x12 with pause at the contraction

Leg Extension:
97x1x12
147x1x12
167x2x12

Matrix Glute Machine:
70x1x12
80x2x12

Matrix Abduction:
100x1x12
120x1x12
130x2x12

Matrix Adduction:
60x1x12
70x3x12

Standing Calf Raises on a smith machine:
205x1x12
225x1x12
295x3x12

Hammer Strength Seated Calf Raise:
150x3x15

Hammer Strength Tibia Raise:
22x3x15
 
2/25/14

Rotator cuff warm-ups

Incline Bench: (honestly need to work on these, even tho my hand has a little factor in it, my chest should not fatigue as much as it did with these weights.
45x2x12
95x2x12
135x2x12
135x1x10

Decline Bench:
45x1x20
95x3x20

High Cable Crossover: (held contraction for 1 sec before releasing)
20x3x12

Low Cable Crossover: (held contraction for 1 sec before releasing)
15x3x12

Hammer Strength ISO Lateral Wide Bench:
47(x2) x 1x20
63(x2) x 2x20
63(x2) x1x15 drop set to 47(x2) x1x15

Matrix Pec Deck:
30x1x15
40x1x15
50x2x15
Ran the stack from 50 - 50x10, 40x10, 30x10, 20x10, 10x10

Tricep Press down w/ rope: (focused on form and full range of motion with tight contraction)
20x1x20
30x1x15
30x3x12
30x1x20 Drop set to 20x1x8

Straight Bar Reverse Grip Press Down:
20x2x12
30x2x12
30x1x15 drop set to 20x1x15

DB Kick Back: (Tried to use cables at first, but bugged hand to much so switched to DBs)
15x2x12

Matrix Lateral Raise:
30x1x20
40x3x15
40x1x15 Drop set to 30x1x8
 
2/26/14

Rotator Cuff Warm-ups

Seated Row with a V-Grip:
55x1x20
70x1x15
85x4x12
85x1x15 / 70x1x12

Lat Pull Down w/ Medium overhand grip:
55x1x15
70x1x12
85x4x12
85x1x12 / 70x1x8

Straight Arm Lat Pull Down:
30x1x15
40x3x12
40x1x12 / 30x1x12

Lat Pull Down w/ V-Grip:
55x1x12
70x2x12
85x1x12
85x1x12 / 70x1x8

Hammer Strength ISO Lateral Row (palms down/inside grip):
57x3x12

Alt DB Curl: (hand felt fine, but extensor on left arm is acting up, been using stim/ice/compression on it
15x1x12
20x2x8

Matrix arm curl machine:
40x3x12
 
3/3/14

Rotator cuff warmups

Low Bar Back Squat:
45x1x15

Front Squat:
45x2x15
135x1x15
155x3x15

Sumo DL:
135x2x15

Matrix Seated Leg Curl:
85x1x15
100x2x15
115x1x15

Matrix Glute Machine:
60x3x15

Hammer Strength ISO Kneeling Leg Curl:
43x4x15

Hammer Strength Leg Extension:
97x1x15
147x3x15

Hammer Strength Seated Calf Raise w/ Pause on stretch and pause on contraction:
105x4x15

Hammer Strength Smith Machine Standing Calf Raise w/ Pause on stretch and Pause on contraction:
225x4x15

Hammer Strength Tibia Raise:
22x1x15

Knee Raises:
BWT x5x10
 
So watched some DY videos last night and he was all about pause on the contraction and slow negatives so I tried it out today in my workout. I had about 8 second negatives with 2 second contractions. The weight was super light but this workout honestly kicked my ass. Felt like a big pusscake at the gym with the weights i was moving.

3/4/14

Rotator Cuff Warm ups

Bradford Press:
45x1x15

Incline Bench Press:
45x1x15
95x1x15
95x2x12

DB Pullover:
30x4x15

Hammer Strength ISO Lateral Wide Chest:
47(2)x3x15

Matrix Pec Dec Fly:
40x4x15

Tricep Press Down w/ Rope - Elbows in:
20x1x15
30x3x15

Tricep Press Down w/ W-Grip - Elbows out:
30x3x15

Exercise Ball Crunch:
BWT x3x20
 
3/6/14

Back Squat - Low Bar:
45x2x12
135x2x8
225x1x6
315x1x6
359x1x6
405x1x6
449x1x4

[video=youtube;PU_mHRgCZJM]https://www.youtube.com/watch?v=PU_mHRgCZJM[/video]
 
Had a bro day. Pretty much everything upper body got a pump. Then I foam rolled and went and chilled in the sauna and hot tub


Lat pull down wide - 55x1x12, 85x1x12, 100x2x12
Straight arm lat pull down - 50x1x12, 60x3x12
Seated row v-grip- 85x1x12, 100x1x12, 115x2x12
Paramount lat pulldown neutral grip - 85x2x12
Incline db pullover - 40x3x12
Rotator cuff medley 5x1x5
Bradford press- 45x3x12
Matrix shoulder press palm forward - 50x1x12, 60x1x12, 80x1x20, 100x 3x12
Matrix lateral raise - 50x1x12, 60x3x12
Face pull w/ rope - 40x1x12, 50x1x12, 60x3x12
Shrugs - 135x1x12, 205x2x12
Matrix chest press stack run x10 - 130, 115, 100, 85, 70, 55, 40, 25, 10.
Matrix pec deck - 100x4x12
Cable crossover low - 30x1x12, 40x2x12.
Alt db curl -20x 3x12
High cable curl 30x3x12
Tricep pressdown w/ w-grip elbows in - 60x1x12, 70x1x12, 80x1x12, 100x1x12
Tricep press down w/ w-grip elbows out - 100x1x12, 110x1x12, 120x2x12
Abs- exercise ball crunch - 2x20, knee ups 2x20, oblique crunch on back extension chair - 2x20
 
3/8/14

Back Squat - High Bar - 14" Box:
45x1x20
135x1x20
225x1x10
225x1x40
315x1x10

OHP:
45x1x20
67x1x20
89x5x12

Rack Pull - Top of the knee:
89x1x12
135x1x12
179x5x12

Havent done OHP or Rack Pulls/anything that requires holding onto a bar (more than 135) since my meet. Tested out my hand, OHP felt fine. Rack pulls was fine (used an overhand grip with my right hand, normally its underhand) grip strength still isnt up to speed, could feel it starting to fail around the 10 rep range, but its heading in the right direction atleast.

[video=youtube;vhUT4K1LsH4]https://www.youtube.com/watch?v=vhUT4K1LsH4[/video]
 
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