James Fullers' workout log - Powerlifter

So honestly i wasnt to sure how great tonight's bench session was going to go, but it was by far the best bench night ive had all year. Everything felt strong. This is a nice feeling after busting your butt to finally feel like its doing something. So heres tonights workout.

10/8/13

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

Bench:
45x1x12 - Reverse grip on a cambered bar
45x1x12
95x1x8 - Reverse grip on a cambered bar
135x1x8
185x1x6
225x1x4
+bb belt and outlaw wraps
275x1x3
315x1x3
365x1x3 - slingshot
405x1x3 - maddog
315x1x4 - 1 board
365x1x4 - 2 board
405x1x4 - 3 board
455x1x3 - 3 board - Heavy spot
5001x1 - 3 board - controlled negative down, heavy spot

Spotted training partners, so had a little bit of rest time.

135x1x8
225x1x4
275x4x4 - outlaw wraps

Like i said everything felt great tonight, slowly but surely getting my elbows to stay in when i hit the heavier weights. Very very happy with tonight. Hope everyone else got a great workout in!!
 
Damn, that's some extreme benching going on. Great sess.
 
I dont really get much of a choice of what weights im going to do on tuesday nights. training partner decides the weights and workout for the night
 
10/9/13

DL:
135x3x5
225x2x5
315x4x5

4" Box Pull:
315x4x5

I had loaded up 359 on the bar for the box pulls originally and couldnt even budge the freakin thing. I think lower back strength is super weak is one of my biggest problems with deadlift. Correct me if im wrong.

[video=youtube;IAEXqx5fCfc]http://www.youtube.com/watch?v=IAEXqx5fCfc&feature=c4-overview&list=UUaja2fEycqrykkBC0RcW7Rg[/video]
 
James Fuller said:
I had loaded up 359 on the bar for the box pulls originally and couldnt even budge the freakin thing. I think lower back strength is super weak is one of my biggest problems with deadlift. Correct me if im wrong.
Click to expand...

Perhaps a good guess. I know you have a good squat but you're pretty upright squatting and most likely are only getting some static strength carryover in the low back, upper hips/glutes & lumbars. Static is okay for stability, but I think one still needs "flexion and extension" of that area, especially if you are going to pull conventional.

Bent leg deads
RDL's
SLDL's
GM's
Hypers

Also, starting from 4" blocks might sound easier to many, but depending on where your transition zone really starts (to get out over the knees) a pull from varying heights can be tough. I know when I do #600+ from say 15" off the floor, it is a bitch at first getting that bar moving, especially off the pins. I almost wonder if it is as hard at some heights or harder, than off the floor.
 
Alright so today has told me a few things. First off, im not going to make 148 by the time WCO comes around. My weight is on a roller coaster right now, so ill competing at 165 like normal. Second, im a freaking chunk, had my body fat % done and im sitting at 17.8%. Thats not cutting it, so ill continue to eat "clean" and keep doing what ive been doing, hoping that goes down to around 14/15%. Lastly, I have a long ways to go until I hit my goal of squatting 700lbs at 165lb bwt. So heres todays workout.

10/10/13

Warm- up:

Squat w/ a cambered bar:
55x3x12 - Narrow stance, feet straight.
145x2x8
235x1x5
375x1x3
+bb belt and outlaw wraps
415x1x3
465x3x1
505x1x1
555x1x1 - 2" high
595x1x1 - 1/4 squat
645x1x1 - broke knees, around 1" of movement
685 - walkout
735 - walkout w/ 1" controlled negative about an 1"
415x3x3
145x1x6 - w/ thin red bands for speed
145x1x6 - for speed

I can honestly say this was the first time ive actually had a little bit of fear in me before a lift. But it was awesome to just feel what that much weight felt like. the 3 sets with 415 afterwards felt super easy and moved pretty quick.
 
Thats the goal, theres alot of other good squatters at my weight too tho, so itll be a race to break it. I know what it feels like now, so next time i wont be so dang scared of the weight. I honestly think if i hit a perfect squat with a low bar, i should be able to hit a 550+ pretty easily at my next meet
 
lol thats the eventual goal. gotta take baby steps, cant get to ahead of my self. gotta hit 600 at a meet before i even think of going after that lol
 
Legs are still pretty sore from yesterday, so decided to do shoulders today. Shoulders are definitely one of my weaknesses.

10/11/13

Rotator cuff warm up:

Strict standing ohp:
45x2x20
89x5x12

Alt DB front raise:
20x5x12

Bowflex face pull:
40's x5x12

Shrugs with a double over grip:
135x5x20

weights werent crazy, more reps than im used to, so felt a little bit of a "burn" towards the end sets.
 
10/12/13

Rotator cuff/shoulder/pec warm up

Bench:
45x2x20
89x2x12
135x3x20

Bowflex Fly:
50's x3x12

Overhand BB Row from the ground:
135x1x8
157x2x8
168x2x8

Alt DB Curl:
30x3x8

Abs:
Exercise ball crunches: 4x25
TRX Knees to chest - 3x20
 
10/13/13

Front Squat:
45x1x12
135x2x5
179x1x5
225x5x3

4" Box Pull - Sumo:
225x5x5

Side Bends w/ 45lb plate:
5x20 - per side

This week is a deload/rest week. I wont be going over 225 for any lift.
 
So just sent in my registration for Hardcore Powerliftings Pacific Northwest Championships and Kings of the Bench meet. Its the weekend after the USPA West Coast Open. Normally I wouldnt do 2 meets back to back weekends plus another max out day on bench the next day after a full meet. So hopefully my body can handle it. Got 6 and 7 weeks to train for both.
 
Thanks paul. Ill have to try a back to back max effort day on bench to see whether my strength stays the same or weakens. I think the powerlifting meet is first then the kings of bench part is the 2nd day
 
If you are not really hitting a ton of work afterwards to get depleted, I could see it possible to ramp up with singles to a 1RM , then doing it the next day.
Maybe a DL or squat might be a little different but BP!? I could see hitting it.
 
one advantage for me is my weight should still be down low enough that ill be able to eat a huge meal after the powerlifting portion and not worry about being over weight the next morning for the weighin.
 
10/15/13 - still deload week

Warm-up

Bench:
55x1x12 - reverse grip w/ cambered bar
45x1x12
135x1x8
185x1x5
245x10x5 - last set were paused reps
 
10/16/13

Squat - Low Bar - Pause Reps:
45x3x12
135x2x8
225x1x5
247x10x5

Deadlift - Sumo/Squat stance:
247x10x5

Abs:
20 Exercise Ball Crunches
20 TRX Knees to Chest

(just a reminder i write stuff out --Weight x Sets x Reps)
 
90+ mins of deep tissue and trigger points on my upper body. Not a workout, but sure as hell felt great
 
James Fuller said:
90+ mins of deep tissue and trigger points on my upper body. Not a workout, but sure as hell felt great
Click to expand...

Got a lil of that myself with some dry needling! 2 days its going to feel so worth it!

How often to you get deep tissue work?
 
yea i am, my body feels nice and loose for once. but im definitely a little sore. went to my old hs to help out with one of the weight lifting classes. messed around with 135 on the bench with one of my friends little brothers. hit around 30 reps and felt like i could go on forever. so might hit up some chest tonight, if my roomate ends up working out, so i can get a spot from him.
 
I normally try to get in every other month, or for sure when i start my 10 days rest pre comp. whats dry needling? dont think ive ever heard of that
 
Last nights workout, forgot to log it.

10/18/13

Warm up

Bench:
45x1x30
135x1x12
205x1x5
236x1x5 (this was supposed to be 247 but my lifting partner forgot to add the 11 to the left side of the bar, and i didnt even feel the difference)
295x1x4
295x2x3

Incline DB Flys:
30x2x12

Overhead DB Extension:
40x1x30

Close Grip Bench:
45x2x50
 
Honestly hate pulling sumo. Everything always feels super heavy when it shouldnt.

10/19/13

Sumo DL:
135x2x8
225x1x3
269x1x3
315x3x3
337x2x2

Pendlay Row:
135x1x5
157x2x5
179x3x3

Ez Curl:
60x4x8

Cross Over Crunch on an exercise ball:
20 per side
 
James Fuller said:
Honestly hate pulling sumo. Everything always feels super heavy when it shouldnt.

10/19/13

Sumo DL:
135x2x8
225x1x3
269x1x3
315x3x3
337x2x2

Pendlay Row:
135x1x5
157x2x5
179x3x3

Ez Curl:
60x4x8

Cross Over Crunch on an exercise ball:
20 per side
Click to expand...

How do you feel after that chunk of work^ there?

What is your most current heaviest near max DL?
 
That whole workout felt like crap tbh. I started pulling sumo again this last week just to switch it up a little and im considerably more weak in sumo than conventional. 315 felt fine, but super slow. and 337 just felt heavy as hell. Closest ive got to my 1rm would be i think a few weeks ago when i hit a few singles at 383. I dont think ive ever actually hit my max at my house before
 
10/21/13 - Back felt fried a little but this ended up being a decent squat session tho.

Squat - 16" box and high bar:
45x1x12
135x1x8
225x1x5
315x1x5
+Belt
359x1x5
403x3x3
425x2x3 (wanted to do one more set but almost didnt get back off the box on the last set so ended it)

Good Morning:
135x2x8

SLD:
179x2x8

ABS:
Exercise ball crunch - 2x20
TRX Knees to chest - 2x20
 
Legs felt fine, so was gonna go back and do some more legs, but man my lower back is not having it, so pulled the plug after the warm up. Gotta be smart about training (which isnt really my strong point)

10/21/13 - Part 2

Front squat (with starting position on the spotter bars)
45x1x12
135x2x5
179x1x5

Never tried front squats like this before, kind of hoping that doing these will help my DL come up a little bit, and obviously my squat too.
 
10/22/13

Warm-up

Bench:
55x1x15 - cambered bar w/ reverse grip
45x1x12 - Close grip
135x1x8 - 2" out from previous grip
205x2x6
+Anaconda wraps
255x1x5
275x5x5
315x5x5 - Slingshot
135x4x12 - close girp stopping an 1" off the chest and an 1" short of lockout

Face Pull:
60x1x8
70x2x8

Everything felt pretty good today even tho I only ate one meal today. Energy levels felt fine.
 
Nice chunkton of pressing kiddo...!

Does your squat respond better to multi reps in the x5's say, or do they thrive and you can go for a while on say lower maxish x3's x2's?

Here's the reason I asked...
Your last DL session is hitting almost 88% of your max #380x90%= #342 (and if you are not @#380 at the moment, you may be a bit high on the intense stuff to quickly or too much with the squats.
If you are grinding on those reps and hitting squats for low reps too, I gotta wonder if that is eating the CNS/you up some!?

I'll wait for an answer on the squat stuff and then perhaps some input.
 
i can go for a while on the x2 and x3 on squats. If i hit the x5 stuff i usually have to take a little longer break. My all time deadlift pr is 429. But i honestly struggle most of the time in training to just hit 405 for a single. then come comp time when im all rested and everything 405 is usually a smoke show. except for my last meet where it dragged out so long and by the time we got around to dl i was just burnt mentally and physically.
 
Also my strength level is way stronger at my training partners place than it is at my house. and he has better equipment. i only have a rogue bruiser bar and an old texas power bar. he has a bunch of different bars. DL bar, Squat bar, Safety Squat bar, Cambered bar, etc...
 
James Fuller said:
Also my strength level is way stronger at my training partners place than it is at my house. and he has better equipment. i only have a rogue bruiser bar and an old texas power bar. he has a bunch of different bars. DL bar, Squat bar, Safety Squat bar, Cambered bar, etc...
Click to expand...

Maybe you guys motivate each other to train harder too?

Let me run a few numbers by you on your DL in a day or so and you can yah or nah.
 
James Fuller said:
Honestly hate pulling sumo. Everything always feels super heavy when it shouldnt.

10/19/13

Sumo DL:
135x2x8
225x1x3
269x1x3
315x3x3
337x2x2
Click to expand...

How did the 3rd rep feel with #270?

(hate pulling sumo) Might be a key here, believe it or not might sound silly,but pulling is a lot of head game. You gotta "love" to pull, no matter what kind, not hate it or dread it. Learn to love it and you will excel.
That way as you go in, you're not already feeling beaten before you start the W/O.
Also, when things are feeling heavy, it might be time to back away from heavy and try lighter "rep work"

Starting more conservatively: This is also a way to gain momentum. And every sport, no matter what it is, always mentions momentum and gaining it to roll ahead.

If you keep your squatting schedule the way it is, (higher intensity lower reps) I am thinking you might build some low back strength/mass/power with a start at 70% (about #255-#260) for say 3-4 sets 7 reps. 21-28 total. Moving over the "weeks" from volume towards higher intense 90%-95%-100% for x2's and or singles.
You're most likely going to know around week 5, how the reps are feeling compared to that weight 6 weeks ago!?

Maybe base your start at say #360 or so!?
#255-#260 4X7??? (volume for some mass building in the bending chain)
Just wondering how that start might feel to you?
 
the 270 felt fine. Im switching back to conventional in training until after my next comps then will switch it back and forth. 4 weeks of training left.
 
10/24/13

Squat:
10/23/13

Squats:
55x2x12
145x1x6
195x1x5
235x1x5
325x1x5
375x1x3
415x1x3
445x1x3
475x1x3
505x1x2

Things that I see i still need to work on:
-initial setup/walkout
-flexibility- starting to lose my flexibility and i think im low enough when i really am not
-more speed, need to explode out of the hole faster
-???

you see anything else, feel free to critique

[video=youtube;ej9RrZmeTig]http://www.youtube.com/watch?v=ej9RrZmeTig&feature=c4-overview&list=UUaja2fEycqrykkBC0RcW7Rg[/video]
 
thanks man, yea i get really shakey when i start getting heavy. my set up with lighter weights is around 3-5 seconds before the first rep. when i hit heavier its upwards of 8-12 secs. Glad im not sinking to deep anymore, but at the same time id rather sink to deep and have to go lighter just to get white lights than get red lights and bomb out
 
James Fuller said:
10/24/13

Squat:
10/23/13

475x1x3
505x1x2
Click to expand...

Pretty big jump from you last session.
Strong stuff for sure
Maybe a little high on hip crease/for knees in a few for a pass by certain judges!?
Your CNS can get more and more used to balance etc. as you get more acclimated to single maxes too just IMO don't jump to high too quickly. Allow some of that learning to happen over a few W/O's.
I know some guys do walkouts only with say #50 more then rack it, deload the #50-#75 extra and squat it.
 
yea they were all high imo. theres a few that i could get away with, with a few judges. but overall id rather sink deeper and not have any question on whether i hit depth or not. just dont want to hit atg in a meet tho. Reason y the weight was so much more was because i squatted at my training partners place. last leg workout was at my house and my cheap rack wouldnt handle that much weight. so if im only hitting around 405 then im most likely at my house then
 
10/25/13

Warm up

Bench - Speed:
45x1x12
89x1x5
135x1x5
205x1x5

Standing Strict OHP:
45x2x12
115x5x5

DB Lateral Raise:
20x3x8

BB Front Raise - Bench Grip:
45x4x5

TRX Face Pull:
bwt x3x12

Plank:
1min Front
1min Left side
1min Right side
 
10/27/13 - Not a great workout...

DL:
135x2x8
225x1x3
269x1x3
315x1x2
359x1x2
+4" Box
315x3x2

Shrugs:
225x1x8
+straps
269x4x8
 
I worked out at a "real" gym today, so i did stuff i dont normally get to do.

10/28/13

SLD:
45x1x12
135x2x8

Vertical Leg Press:
118x1x12
318x2x12
518x2x8
718x3x8
318x1x20

Leg Extension w/ Pause:
97x3x8

Standing Single Leg Curl w/ Pause:
43x4x6 (btw im a pusscake when it comes to these)

Seated Calf Raise:
150x3x15

Tibia Raise:
12x3x20
 
Bench Night!!!

10/29/13

Warmup

Bench:
55x1x12 - cambered bar w/ reverse grip
45x2x12
135x2x8
185x1x6
225x1x3
275x1x3
295x1x3
300x1x3
315x1x3
335x1x3
365x1x3 - slingshot
405x1x3 - maddog
 
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