James Fullers' workout log - Powerlifter

Great work at the Meet! Drive, Determination, PR and gave it all you got and left it on the platform...in front of a crowd.
 
James Fuller said:
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.
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Damn, dude, sounds like quite a challenge. I'm sure it'll be a weekend full of eating and stretching.

Do you weigh in just once, or what's the deal there?
 
not 100% Sure. Weighins are morning off. Hopefully I dont have to weigh in a 2nd time for the kings of bench part
 
Oh I misunderstood and thought you were still competing over 2 days but in reverse order. I just reread. It's even crazier huh? Haha. Good stuff man
 
yup. feeling good right now. my normal walk around weight has been between 170-175 these last few months. so making weight wont be a problem. will also get to eat from now until saturday morning and not have to worry to much. No having to rehydrate either
 
Did better than last week but still didn't hit my goal. Squat opened with 460. Smoked it. 2nd attempt was 490 was moving slow up and the left spotter jumped the gun and touched it so red lighted. But since it was they're fault they gave me a redo at the weight. 2nd attempt at 490 got it. 3rd attempt jumped to 515. Everything felt great but didn't get it. Bench opened with 315. Got. 2nd attempt went to 335. Got that. 3rd attempt jumped to 350 and stalled out about halfway up. I knew it was going to be a close one for 3rd so I had to go big with DL. Opened up with 420. Got it. 2nd attempt went to 440 got it. 3rd attempt went to 460. Got it moving pretty good. But my knees moved forward and the bar hit them and kind of stuck/threw me off. So didnt get it. But I know come Feb I'll destroy that pull. Totaled out at 1265 which was good for......4th place 3rd place finished with a 1270. So close but so far. This was the first time I've ever had to chase ppl in a meet. Def felt different but I loved the competition. Got a lot to work on. BTW. Vashon perryman. Yea the dudes a freak. 625/325/700.

Kings of bench. Opened with 315. 2nd attempt 340. 3rd attempt missed 350. 1st Phil brewer with 455. 2nd Joe Luther with 345. 3rd was me. Joe was gonna take his 3rd attempt at 385 but decided to just do 345 after seeing how much i struggled with 340. So really he would have blown me out of the water too.
 
James Fuller said:
Did better than last week but still didn't hit my goal. Squat opened with 460. Smoked it. 2nd attempt was 490 was moving slow up and the left spotter jumped the gun and touched it so red lighted. But since it was they're fault they gave me a redo at the weight. 2nd attempt at 490 got it. 3rd attempt jumped to 515. Everything felt great but didn't get it. Bench opened with 315. Got. 2nd attempt went to 335. Got that. 3rd attempt jumped to 350 and stalled out about halfway up. I knew it was going to be a close one for 3rd so I had to go big with DL. Opened up with 420. Got it. 2nd attempt went to 440 got it. 3rd attempt went to 460. Got it moving pretty good. But my knees moved forward and the bar hit them and kind of stuck/threw me off. So didnt get it. But I know come Feb I'll destroy that pull. Totaled out at 1265 which was good for......4th place 3rd place finished with a 1270. So close but so far. This was the first time I've ever had to chase ppl in a meet. Def felt different but I loved the competition. Got a lot to work on. BTW. Vashon perryman. Yea the dudes a freak. 625/325/700.

Kings of bench. Opened with 315. 2nd attempt 340. 3rd attempt missed 350. 1st Phil brewer with 455. 2nd Joe Luther with 345. 3rd was me. Joe was gonna take his 3rd attempt at 385 but decided to just do 345 after seeing how much i struggled with 340. So really he would have blown me out of the water too.
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Hey man, that's good stuff. That's not far from 8 times your body weight. Well done.
 
jinxie said:
Hey man, that's good stuff. That's not far from 8 times your body weight. Well done.
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Thanks, but after watching Perryman, my numbers feel like nothing. Back to training, to try and close some of the gap between my numbers and his.
 
Nice job on the meet man, caught up on the fb group
 
dont really have a set time, i just see a meet that i want to do, and do it. like i just competed last weekend and then again this weekend. But as of right now, i wont compete until February 15th, then wont until July, unless i decide to do a usapl one here in may
 
James Fuller said:
dont really have a set time, i just see a meet that i want to do, and do it. like i just competed last weekend and then again this weekend. But as of right now, i wont compete until February 15th, then wont until July, unless i decide to do a usapl one here in may
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Got it, I saw that ya had did 2 close together and wanted to ask thanks man
 
12/8/13 - Legs (backs still a little fried so no squats or anything like that)

Vertical Leg Press:
-Narrow Stance
118x1x20
-Wide Stance
118x1x20
318x2x5
408x2x5
518x2x5
608x2x5

Leg Extensions:
97x1x8
167x4x5

Standing Single Leg Curls:
25x1x5
50x1x5
60x2x5

Hip Abductor:
80x1x5
100x1x5
140x5x5

Tibia Raise:
12x3x20

Seated Calf Raise:
150x1x12
220x3x8

Alternating DB Curl:
25x1x5
35x3x5

BB Wrist Curl (Extension)
45x1x20
 
12/10/13

Rotator Cuff Warm up

Bench:
45x1x20 - Reverse Grip
95x1x20 - Reverse Grip
135x3x12 - Pinkies on the line

Incline DB Press:
45x4x8

Cable Cross over - low:
20x2x8

Cable Cross over - high:
20x2x8

Tricep Extension w/ Rope:
35x3x12

Seated Row w/ v-grip:
85x1x12
100x3x12

Seated Face Pull w/ rope:
40x2x12

10 mins stretching on a Precor Stretch Trainer

Jacobs Ladder:
2mins - 157ft (yes this is pathetic and embarrassing) I dont normally do any cardio but for this next year, I plan on incorporating more into my routine. Just got to build it back up.
 
12/11/13

RDL w/ Fat Grips -double over:
45x2x12

RDL w/ Double over:
135x3x8

DL w/ Double over -speed:
135x1x5

DL - speed:
225x5x5

Pendlay Row:
135x4x8

Hammer Curl:
30x3x8
 
12/13/13

Rotator Cuff warmup-up

Bench:
45x1x20 Reverse grip
89x2x12
135x1x5
179x1x5
225x1x5
247x1x5
269x1x2
225x5x2 - speed

Flat Bench DB Fly:
40x5x5

Close Grip Bench w/ Fat Gripz -No Legs/Pause:
135x4x8

Bowflex Face Pull:
30x4x8

Skull Crushers w/ Palms Up:
60x2x8
 
Squat - Low Bar:
45x2x12
135x2x5
225x1x5
269x1x5
315x1x5
359x1x5
405x2x5

DL:
225x1x3
269x1x3
315x1x3
359x1x3
405x1x1
 
12/15/13

Rotator cuff warm-ups

OHP:
45x2x12
67x1x6
89x1x3
111x1x3
135x5x3

Incline bench - rear delt raise:
20x5x8

BB Front Raise w/ fat gripz:
45x3x8

BB Shrugs:
135x1x8
225x1x4
315x6x4
225x1x20

DB Seated Military press:
40x1x8 - was going to do more, but wasnt happening

Abs:
TRX - Knees to chest - 2x20
Fetal roll - 1x3
Exercise ball crunch - 1x30
 
That's some impressive squatting, brah. Looks like you are on course for new PRs.
 
jinxie said:
That's some impressive squatting, brah. Looks like you are on course for new PRs.
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Thanks, got a long way to go still. Need to be doing that with 495+. Got 2 months to train for my next comp and work out some kinks. speed is a big problem for me, so really gonna focus on that
 
First heavy bench night post comp. Goals for this training period 1.) keep elbows from flaring 2.) bring the bar down lower on me 3.) more leg drive 4.) faster speed (descent/press)

Moved my grip in one finger and got rid of the mats i normally use. Brought my feet in closer too. I know i got alot of leg drive tonight because the bench tilted back on me at one point so had to have someone step on the peg.

RC/shoulder/pec warm-ups

Bench:
45x1x12 - Cambered bar / reverse grip
45x2x12 - suicide grip
135x1x8
185x1x5
225x1x3
245x1x3
275x1x3
315x1x3
+slingshot
335x1x3
365x1x3
+maddog
405x1x3
+maddog and 2board
455x1x3

Pin Press:
+2" off chest
225x1x4
+4" off chest
275x1x4
+6" off chest
315x1x4
+8" off chest
405x1x4
 
Can't imagine all that weight on my wrists. Impressed as hell.
 
jinxie said:
Can't imagine all that weight on my wrists. Impressed as hell.
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you get used to it after a while. first time i hit 405 i thought i was going to die. now its just another number. if i can get my decent faster and learn to hit my leg drive right at the press command i should hit 405 raw before to long.
 
James Fuller said:
you get used to it after a while. first time i hit 405 i thought i was going to die. now its just another number. if i can get my decent faster and learn to hit my leg drive right at the press command i should hit 405 raw before to long.
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Thats quite a goal. That's the number that has always been my final target. I am running out of runway though. You got moar still! Good luck.
 
jinxie said:
Thats quite a goal. That's the number that has always been my final target. I am running out of runway though. You got moar still! Good luck.
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it aint over till you say its over man. you can still get it!!
 
Round 2 - 12/17/13 - roommate wanted to do bench, so i decided to do a little bit more.

Rotator cuff warmup

Incline DB Fly:
30x6x5

Knuckle touch:
30x4x6

Skull crushers -palm up:
60x2x7

Overhead DB Extension:
65x2x8
 
12/18/13

Lat Pull Down - Wide overhand grip:
55x1x12
85x1x8
120x1x6
140x5x4

Lat pull down - bench form:
85x1x6
100x4x6

Straight arm lat pull down:
40x4x8

Seated row w/ v-grip:
100x1x8
120x1x6
140x3x4
160x2x2

Seated Row w/ wide neutral grip:
85x1x6
100x1x6
120x1x6
140x1x6

Showtime curl:
15x1x6
20x3x6

Knee raises:
3x10
 
12/19/13

Zercher squat:
55x1x12
105x1x8

Back Squat - Low Bar:
55x1x8
105x1x6
145x1x6
195x1x5
235x1x2
255x1x2
305x1x2
345x1x2
395x1x2
455x2x2
455x1x5

1" Def DL:
154x1x5
195x1x5
242x1x5
330x2x3

Rack Pulls:
335x2x2 - 1 hole
455x1x1 - 2 hole
505x1x1 - 3 hole
545x1x1 - 4 hole

going to rest tomorrow since i have that local bench comp saturday.
 
Competed in a local bench comp this morning. It was for reps I competed with 135 and 225. I did 45 with 135. Started getting gassed at around 35 and then at 40 felt like i hit the wall. weight still felt light in my hands but wasnt moving it to fast, probably could have hit 50 but just decided to stop and try to save a little for the 225 for reps part. I hit 16 at 225 about 10mins after finishing the 135 portion. the goal was 20 but def wasnt happening. Tris and chest were still hella pumped from before so just stopped. Placed first at 135 and 3rd at 225. No weight classes either, just a very small local comp.
 
That's almost as many reps as I do in a whole bench session! I remember trying to rep out 135 once. When it really started to burn, I thought to myself "Why?" And racked that bitch.
 
12/21/13 - after the bench comp

Rotator cuff w/u

Bench:
45x2x12
135x3x20

Bowflex Fly:
50x3x12

DB Overhead Extension:
50x3x12

DB Kickbacks:
20x3x12

12/22/13

RDL w/ Double overhand grip:
89x2x12

Snatch Grip DL:
135x1x8

Sumo DL:
135x1x6
225x1x3
295x1x3
317x4x3

2" Def DL - Sumo:
225x3x6

Front Squat:
100x1x6
135x4x6
 
Sean1332 said:
How was that deficit sumo? Those are a bitch on the ol hips.
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honestly should have quit being lazy and up the weight. was working out with my roomate and didnt feel like having to change the weight each time so just stayed there. wasnt bad tho. Felt weird pulling from sumo in general tho
 
12/23/13

RC/Shoulder/Pec warmup

Bench:
45x1x12
135x1x8
185x1x6
225x1x3
275x1x3
+Press Command
295x1x2
295x3x1
335x1x1- slingshot
365x3x1 - slingshot
405x1x1 - slingshot
455x1x1 - maddog

High Bar 16" Box Squat:
135x2x12
225x1x10
315x3x10

Incline DB Fly:
30x3x12
 
Strong.
 
12/26/13

Rotator Cuff warm-up

Bench:
45x1x12 - close grip
45x1x12
135x2x5
225x1x3
269x3x1

Strict standing OHP:
135x2x3
145x1x1
157x1x1
168x1x1 (PR)
173.5x1x1 (PR)

Seated DB Military Press:
40x3x12

Incline bench rear delt raise:
20x3x12

DB Lateral Raise:
20x3x12

BB Curl:
45x3x12
 
12/26-27/13 - Round 2. Got bored so went and lifted again.

Front Squat:
45x2x8
135x1x5
179x1x3
225x1x1
269x1x1
315x1x1 (PR)

Sumo DL:
135x1x5
225x1x3
315x1x1
385x1x1
403x1x0 (Failed at knees)

Conventional DL:
403x1x1

Conventional DL w/ Pause at knees:
315x3x3
 
End of the meet PRs and accomplisments:

Squat - 510lbs
Bench - 345lbs
Deadlift - 440lbs
Total - 1265lbs

other gym pr's i started tracking recently:
OHP - 168.5lbs
Front Squat - 315lbs

I ended the year with 4 State and 2 National records in UPA and 4 state records in USPA.

Powerliftingwatch.com finished in Mens current rankings at #8 in squat, #26 in bench, and #23 in overall. Also got #20 in PLW Best of the Best American rankings.

Goals for 2014 in powerlifting:
Squat - 600+lbs
Bench - 400+lbs
Deadlift -500+lbs
Total - 1500+lbs

I want to hit 225 in ohp and 405 in front squat too.
 
12/30/13

Front Squat:
45x1x12
135x1x8
185x2x4
225x2x3
275x5x2

Hammer Strength Vertical Leg Press:
118x1x8
318x1x8
518x1x6
718x2x4
808x5x2

Hammer Strength Leg Extension:
97x1x6
187x1x6
237x3x4
97x1x15

Hammer Strength Iso Lateral Kneeling Leg Curl:
43x1x6
78x1x4
88x2x3
43x1x15

Hammer Strength Seated Calf Raise:
150x3x20

Hammer Strength Tibia Raise:
22x3x12
12x1x25

Smith Machine Standing Calf Raise:
135x1x12
225x1x12
315x2x12

Hip Adductor Machine:
100x2x8

Hip Abductor Machine:
100x3x8
 
12/31/13

warm-ups

Bench:
55x1x12 - reverse grip/cambered bar
45x2x12
135x1x8
185x1x6
225x1x3
275x1x3
295x5x2
315x3x1

Bench w/ 2sec pause:
225x4x4

Dips:
bwt x3x8

DB Overhead Extension:
70x3x8
 
1/1/14

RC/Shoulder warm-ups

Bradford Press:
45x3x8

OHP:
135x9x3
135x1x10

Incline Rear Delt Raise:
30x3x12

BB Shrugs:
135x3x20
 
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