Cell Warriors Powerlifting Log

CellWarrior said:
Thanks, It's not really a comfort issue, it just doesn't seem secure to me. Feels like it may give loose. My ordered a 28mm Bar which should be easier over the 33mm I've been using.
Click to expand...

Oh, yeah. Give that a try. Just make sure you're gripping the bar with the meat of your hand not the base of your finger tips. That will help you get more of your fingers around your thumb as well.
 
Heavy Bench Day
Weight 190

My new Gym as a Weird Bench and I tried benching in the squat rack it was to narrow for my Wide Grip Comp bench set up.

Shoulder Disco's
Couch Stretches
Yoga Wheel

Bench.. Paused Comp Grip
10/95
10/135
8/155
5/185
5/225
3/245
3/275
2/305
2/315

Slingshot
2/335
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Work sets.. Closer Grip
5/225
5/225
5/225
5/225

Wide Grip Pulldowsn
12/130
12/130
12/130

Pulldown Abs
20/130
20/130
20/130
20/130

Rope Pressdowns
12/120
12/120
12/120

Peck Deck
12/80
12/80
12/80
 
Squats Again...
First week of this Wave Program

When I looked at the numbers projected. This first week seemed easier then it was. Trying not to use Wraps unless I have too and when I use my wraps. I will start with my old Rhinos. They are pretty warn out and don't give any rebound anymore, but will provide a bit of support still.

Played around with my footing and angles of my toes. Trying to see if it effects my outer quads pain or not. Seems I can point my toes more forward helps some. Was kind of hard to tell tonight. I used some Capsaicin on it and Neoprene wrapped it tight. So the heat was in effect pretty good.

I did focus harder on getting good depth and staying tighter.

Shoulder Disco's done between warm ups

Squat Warm ups - No Belt just Sleeves
10/BAR
8/135
5/185
5/225
2/275
2/315

Working Sets + Belt and Sleeves
2x5 @ 345
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Paused Squats
2x5 @295
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Super setted last 3 exercises
Lying Leg Curls
10/80
10/100
10/100

Calf Press
15/180
15/180
15/180

Back Ext. Body Weight
3x10
 
Wave Programing
2-A Light Bench and Shoulders

Shoulder Dicso's
Yoga Wheel

Close Grip Bench
5x5 @ 195lbs

DB Inclines
5x5 @ 65lbs

Combo Raises...No Rest

Side Cable Raises 4x8
Front Cable Raises 4x8
Rear Delt Cables 4x8


Rehab work for Hip Bursitis...SUCKS
BW Bridges 3x10
Stretches
Band Distractions
Floss with BW Squats and Lunges

Gym got a new power cage and they are going to use my Deadlift platform I made. Texas DL Bar and SQ Bar should be in any day now...

Next Meets is Feb 6th...:rockon:

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Deadlift Day
5 Weeks out

Pre-Workout..
Epsom Salt Bath 25min
Penetrex Rub
Neoprene Shorts
Foam Rolled left thigh between sets

Trying to focus on keep the lower back loose. Still recovering from last weeks strain.

Warm ups
Laying Leg Twist
Light Stretches

Deadlifts
10/135
10/185
8/225
5/275
5/315
3/365
2/405

Work Set
5/450
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Kroc Rows
110 lbs
3x10

Hip Thrust
185 lbs
3x10

Pulldown Abs
130 lbs
5x20
 
Weight is on Point 187lbs



First Day of my Short Peak Program.



Using Strength First Advice. Since I have a Short Window here.
Starting off with Squats. Felt things out tonight. Haven't Squatted in over 2 weeks. Over all felt pretty good. Squatted with virtually no pain. Really nothing from the Hip.. What I was feeling was more of my TFL around my knee was tight.


First Week of my Short Peak is Work up to 5RM.



Shoulder Disco's



Squats
10/BAR
10/135
10/185
5/225
5/275
3/315 - Added Belt
2/365 - Added light Wraps
5/405 - Belt and Heavy Wraps...New wraps from APT. First use.
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Circuit
Leg Curls
10/100
10/100
10/100



Leg Ext.
10/160
10/160
10/160



Calf Press
15/150
15/150
15/150



Pulldown ABs
20/130
20/130
20/130
20/130



AB Wheels
10
10



Hip Circle
10 Side Steps
10 Squats
10 Side Steps
10 Squats
 
Today was an extra Day.. Active Recovery. There is always something to be done and worked on...

Didn't move much weight today...

Laying Leg Twist
Foam roller Legs
Calf Stretches
Hammy Stretches
Couch Stretches
Banded Hip Stretches
Seated Butterflies

Standing Arnold Presses
AB Pulldowns and AB Wheel - 100 reps
 
CellWarrior said:
Today was an extra Day.. Active Recovery. There is always something to be done and worked on...

Didn't move much weight today...

Laying Leg Twist
Foam roller Legs
Calf Stretches
Hammy Stretches
Couch Stretches
Banded Hip Stretches
Seated Butterflies

Standing Arnold Presses
AB Pulldowns and AB Wheel - 100 reps
Click to expand...

Im borrowing this work out !!
 
Thanks Guys...


Squat Day ME 3
Strength First 5 week peak
Week 4

Foam rolling, Stretches for Hips, Quads and Hammies between Warm ups
Used my Hip Circle

Squats
10/BAR
10/135
8/185
5/225
5/275
3/315
2/365 - Belt
1/405 - Wraps
3/425 - Wraps and Belt... PR
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Leg Curls and Leg Ext.
100s 3x10 on each
 
What fed you competing in?
 
Bench Day
Strength First 4 weeks out
ME 3
Weight 187.5lbs
Went pretty good. Worked up to a ME Triple tonight.
Yoga Wheels
Couch Stretches
Shoulder Disco's
Bench
10/BAR
10/95
8/135
8/155
5/185
5/225
3/245
2/275
3/310
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Wide Grip Pulldowns
10/120
10/120
10/120

Rear Delt Machine
10/90
10/90
10/90

Treadmill 15% Incline
15min worked up to 4mph
 
Deadlift ME 3
just over 3 weeks out now

Warm ups didn't feel great, but once I got over 405, it came together...

Stretches for Hips and lower Back between warm ups

Deadlifts only, ran short on time

Deadlifts
10/135
10/185
8/225
5/275
3/315
2/365
2/405
1/455

3/495 ....Big PR for me
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Weight 185.5 lbs
3 Weeks out

This Week I'll be hitting my openers for 3 Singles..
These Openers are not set in stone..

Tried Squatting in my SABO's for a Flat vs. raised heel shoe. I felt like I was getting jammed up in the hole, but I was wrong. The Flat Soles where not as good.

Just Squats tonight...

Stretches and Shoulder Disco's

Squats
10/BAR + Hip Circle
10/135 + Hip Circle
5/185 + Hip Circle
5/225
3/275
3/315
2/365 + Belt

Singles... The 2nd and 3rd set where Faster and Deeper..

1/415 - Flat Shoes, Belt, APT Strangulators
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1/415 - Nikes, Belt, APT Strangulators
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1/415 - Nike, Belt, APT Thin Blue Stripes
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Squat Day.. Worked up to my 2nd Attempt..


Squats - Sleeves
15/BAR
10/135
8/185
5/225
2/275
1/315
1/365
1/405 - Commander Wraps
1/455 - Strangulators

Leg Curls and Leg Ext.
2x10 each

------------------------------------------------------------------------------------------

Weight 184.5 lbs...Perfect, just need to maintain now..


Last Bench Day...Worked up to my 2nd Attempt...


Switched from bench in the Titan Cage back to the actual bench. Which allows me to get a wider grip. Made a HUGE difference...


Yoga Wheel
Couch Stretch
Shoulder Disco's


Bench
10/BAR
10/95
8/135
5/165
5/195
3/230
1/260
1/290
1/305 - Opener
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1/320 - 2nd Attempt
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8/225


Rope Pressdown
10/110
10/110
10/110


Wide Grip Pulldowns
8/130
8/130
8/130


Hammer Strength Rows
5/90
5/90


Pulldown ABs
20/130
20/130
20/130


Foam Rolled
Hammies, Glutes and Quads
 
Had a Good Meet, Set some PR's, State Records and hit my Goal..

480 Squat 15lb Life Time PR and a 55lb Meet PR.. State Record in Sub-Masters 181..

320 bench. 5lb Meet PR and Sub-Masters State Record

520 DL 5lb Life time PR, 45lb Meet PR and Sub-Masters State Record

I skipped my 3rd on bench due to back cramp. Went for Broke on my 3rd DL with a 550 Attempt. Failed on it..

Finished the Day with a 1320 total. A 110lb added from last Meet Total.

Pic's and Video Later.

I won 181 Open, 181 Sub-Masters and Got Best Overall Male Lifter.
 
Congrats dude! Very successful meet it seems. Full of prs
 
Finally got a Powerlifting Meet in. My Last meet was in Nov. 2013.It felt so good to get back up on the platform again. My Last Meet in 2013 I had a 425/315/475=1210. The 315 was a 4th attempt. I took almost a year off being lazy. Then decided to get back at it. Everything was going well till about 9 weeks ago. As I ended up with Hip Bursa in both hips. Tried take time off and heal, but it wasn't happening. 13 days ago I got a shot in my left hip, but didn't help too much. After the Shot the only thing I trained the last 2 weeks was Bench. Ended up not having really any hip pain at all for the Meet.

My Goal was to hit 1300 and I did it. Everything didn't go perfect and not what I had plan.. But it all came together at the end.

Watching some of the first lifters. We noticed Depth on Squats was all over the place. Guys who nailed depth got reds, but some others were cut short and whited. So I tried to bury all of mine and leave no questions. We got to Bench and the pause commands where long or they felt long.

SQUATS
425 - This was my previous Meet PR. It was cool having this has an Opener now. This was a smoke show. Sorry no Video.
465 - I have only hit this 3 times in the Gym and was a bit worried. Got up and wasn't an issue. Felt Great
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480 - Went for Broke. I have attempted 475 twice in the Gym and failed twice. My 2nd attempt went so smooth. I wanted more then just a 10lb jump. Nailed it and seemed I had more. This lift put me 15lb ahead of my goal. I could have went for a 4th. But choose not too. 15lbs PR and a 55lb Meet PR
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BENCH
300 - Smoke Show
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320 - Grinder and my lower back cramped up bad. Took me a few seconds to even get off the pad. I had to take a knee for a bit. 5lb Meet PR
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3rd Attempt - I Passed on due to my Back. I hit my goal and it was Grinder. I doubt I had anymore. So I think this was a smart move.

DEADLIFTS
490 - Easy
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520 - Felt easy then 490. First time attempting this weight. 45lbs Meet PR
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550 - Too big of a Jump, but was going for broke. Couldn't break the floor and I should have kept at it for a couple of sec. I think I missed my Q's and wasn't spreading the floor like I should have been. I wished I went 530 or 535. If I got one of those I would have gotten a 4th. Either way.. Next time I'm getting 550.
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So I finished the day 7 out of 9
Totalled 1320lbs. 20lbs over my Goal and I added 110lbs to my total.

I won the 181 Open, 181 Sub-Masters and received Overall Best Male Lifter
All the Sub-Masters where State Records.
 
Deadlift Day. Worked out during lunch

Warm ups
Stretched between warm up sets

Sumo Pulls
5/135
5/225
3/315
2/405
1/500

Conv.
5/315
5/315
5/315

Good Mornings
5/135
5/135
5/135

Leg Curls
10/85
10/85
10/85

AB Pulldowns
100 @ 130

2x10 AB Wheels
 
First Day back in over a week. Ran out of juice quick, but powered through it..

1" Deficit Deadlifts - All Sumo unless marked
10/135
10/185
5/225
10/290
10/290 - Conv
10/290

Good Mornings - Light
10/65
10/65
10/65
10/65

Leg Curls
10/80
10/80
10/80
10/70
10/70

Shrugs Trap Bar
5/225
5/225
5/225

Pulldown Abs
25/130
25/130
25/130
25/130

Done

Drew this on my Phone.. Note 5
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I was wondering what was up with you bro! Glad to see you're still at it
 
First Week of my New Program
12 Weeks Long

Week One
What better way to kick it off then with Deadlifts..

Deadlifts - No Belt No Straps
10/135 - Conv
10/185 - Conv
10/235 - Conv
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10/290 - Conv
10/325 - Sumo
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8/360 - Conv
6/390 - Conv
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Cable Rows
10/130
10/130
10/130

Leg Curls
12/90
12/90
12/90

Shrugs
12/100
12/100
12/100

Straight Arm Latpulls - with 3sec hold
10/60
10/60
10/60

Ab Pulldowns
15/160
15/160
15/160
 
jswain34 said:
I was wondering what was up with you bro! Glad to see you're still at it
Click to expand...

Still very much around. My website has kept me busy and they blocked this forum at my work. So I just get on as much as I would like. Going to try and make an effort to get in more.
 
Been low Carb'ing it for a few days. Down 4 pounds now. Sitting at 188lbs. But I fill more Full and Pumped. Trying to only consume Carbs around my workout. That last Squat workout, was Fasted too...lol

Trying to get my Bench back it has been declining, but I'm going to fix that ASAP... Going back to the Invalid Link Removed.. I tripled 315 on this program. I hit 290 for 1 tonight and it was tough. So I've got some making up to do...

Tonight I worked on my Arch and Feet position.

Week 1
Heavy Bench
Weight 188

Yoga Wheel
Shoulder Disco
Couch Stretch

Bench
10/BAR
10/135
10/165
5/190
3/225
1/265
1/290 - Should have been Easier
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5/255
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5/255
5/255
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Quick Circuit 4 rounds

Wide Grip Bench Machine (each side is its own)
10/225
10/225
10/225
9/255

Wide Grip Pulldowns
12/130
12/130
12/130
7/130

Rear Delt Machine
12/60
12/80
12/80
7/80

Felt Jacked afterwards....Not bad for 188lbs
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Some Catching up to do...

Week 1
Light Bench Day and Shoulders
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Warm ups
Yoga Wheel
Discos
Couch Stretch

Bench
10/135
10/165
5/185
8/210
8/210
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Decline Bench
8/185
8/185
8/185

Seated DB Press
10/50
10/50
10/50

Super Setted below

Side Delt Cable raises
8/20
8/20
8/20

Front Delt Cable raises
8/20
8/20
8/20

Rear Delt Machine
10/80
10/80
10/80
 
Deadlift Day
Week Two

Deadlifts..Conv Pulls
10/135
10/185
10/235
10/290
10/330
8/365 + Belt
6/400 + Belt + Sumo
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Rack Pulls...2in Below Knees
5/425 Conv
3/425 Sumo

DB Shrugs
10/100
10/100
10/100

V-Handle Cable Rows
10/150
10/150
10/150

Wide Grip Lat Pulldowns
10/150
10/150
10/150

Pulldown ABs
15/160
15/160
15/160
 
Heavy Bench Day

2nd Week
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Shoulder Disco
Yoga Wheels
Couch Stretch

Bench - Felt pretty good today
10/135
10/165
5/185
3/225
1/255 - Comp Paused
1/295 - Comp Paused

More Bench
3/265
3/265
3/265
3/265
3/265
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Wide Grip Cable Rows Paused
10/100
10/100
10/100

Rope Pressdowns
10/100
12/120
12/120
12/120

Hammer Curls
20/30
20/30

Hammer Strength Decline Bench
10/225
3/225 - Just felt wrong

Pec Deck - Nice and Slow, good Stretch
10/100
10/120
 
Total was What the Program called "Light Day" for Squats.... It lied..

Today was 70% work, but I based it off my Best Wrapped Squat in a Meet.. But I only trained in Sleeves today.. No Wraps.. All I can say is HOLY CRAP..

Squats
10/BAR
10/135
8/185
5/225
2/275
1/315
5/335
5/335
5/335
5/335
5/335
5/335
5/335
5/335
5/335
5/335

Leg Press
4x25

Leg Ext
3x30

Leg Curls
3x15

Stiffleg DB Deadlifts
3x15
 
Baseball Practice tonight.. Went great. Teaching the boy to be our Catcher. Did pretty well. Complained about gear being uncomfortable, but got used to it.
Squats NITE
Weight 186
I like Heavy Squat nights much better then the lighter weight rep nights.. That 366 reps from last week sucked..
Tonight I hit a Squat PR. My Top set was suppose to be 420x4, but I made it 5 for a PR. I had another in me too. Just didn't want to get to far of the programs course.
Week #3
Squats
10/BAR
10/135
3/225
3/275
2/315 + Belt
Core Sets
4/370 + Belt, Kratos Wraps
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4/395 + Belt, BMF Wraps
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5/420 + Belt, Record Breaker Wraps...PR for ME...
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Leg Press
10/505 - Tough took for ever to knock out.
8/350
6/275
Leg Curls
8/90
8/90
8/90
Stiff Leg DB Deads
8/40
8/45
8/50

Strong House Project Wraps
Kratos - Awesome Stretch and Rebound Wrap. The perfect wrap to use the Criss-Cross method. Used this on my first Wrap job of the night. I would highly recommend these wraps for Narrow Stance, Fast into the Hole Squatters and for Higher rep work. I was able to get two wraps under the knee, then criss-cross up over the knee and get two or three wraps and a tie off above the knee.
BMF - This was a much Stiffer wrap and it did well, not a whole lot of rebound, but stopped pretty well. These will need some more breaking in. Still knocked out my set pretty smooth. Last rep fell forward a little, but recovered. If you have used Strangulators or Record Breakers. These are a bit stiffer and have a denser material.
 
Week 4
Deadlifts
Last Week Conv. felt good and Sumo was off. This week as the Opposite.. Program was for a 420x6. Felt way to easy so I just went for 10 reps and a new 420 Rep PR...
Deadlifts
10/135.....Conv
10/185.....Conv
10/235.....1/2 Conv, 1/2 Sumo
10/305....1/2 Conv, 1/2 Sumo
8/385......1/2 Conv, 1/2 Sumo
10/420..+ Belt and all Sumo....PR
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6in Block Pulls
5/460....Conv
5/460....Sumo
5/460....Sumo
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Seated Cable Rows
10/100
10/100
10/100
Lat Pulldowns
10/120
10/120
10/120
Pulldowns Abs
20/150
20/150
20/150
DB Shrugs
10/95
10/100
10/100
 
Light Bench Day from Yesterday...

Shoulder Disco's
DB Rotator Work
Couch Stretches

Bench
10/BAR
10/95
10/135
8/185
5/205

Working Sets...Paused
8/225
8/225
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Seated Military Press DB
10/80
10/80
10/80

Rope Pressdowns
10/120
10/120
10/120

Side Cable Raises
10/40
10/40
10/40

Front Cable Raises
10/40
10/40
10/40

Pulldown ABs
100 x 160lbs

Even the Wife worked on some Beltless Deads
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barefoot, not dropping the wgt back to the ground, old school right there- hats off to the mrs's bro

looking great on the log and the lifts bro
 
Week 6
Squat Day

Pulled off 10x3 75% With Just Sleeves.. 75% is based off my Best Knee Wrapped Squat

Low Bar Squat
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps - Last Set Shown..
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Leg Press
325 Lb x 25 reps
325 Lb x 25 reps
325 Lb x 25 reps
325 Lb x 25 reps

Leg Extension
80 Lb x 30 reps
70 Lb x 30 reps
60 Lb x 30 reps

Lying Leg Curl
60 Lb x 15 reps
60 Lb x 15 reps
60 Lb x 15 reps

Stiff-Legged Deadlift (SLDL)
80 Lb x 15 reps
80 Lb x 15 reps
80 Lb x 15 reps
 
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