MDpwrlifter's Powerlifting/Bodybuilding Log

9/6/2011

Max Effort Lower Body

Reverse Band Squats 225x1 315x1 375x1 375x3 375x3

GHR type machine, single leg 3x10

Pullthroughs 3x7-8

DB Rows 125lb db 3x7-10 PR on the first set with 10

Cable EZ Bar curls 3x10

***Notes***
Great workout, loved the reverse bands, I KNOW I could have done more on the reverse bands. The triples went easy, and gave me a lot of confidence that I could eventually pull more weight.
 
mdpwrlifter said:
9/6/2011

Max Effort Lower Body

Reverse Band Squats 225x1 315x1 375x1 375x3 375x3

GHR type machine, single leg 3x10

Pullthroughs 3x7-8

DB Rows 125lb db 3x7-10 PR on the first set with 10

Cable EZ Bar curls 3x10

***Notes***
Great workout, loved the reverse bands, I KNOW I could have done more on the reverse bands. The triples went easy, and gave me a lot of confidence that I could eventually pull more weight.
Click to expand...

Nice workout! Congratz on the PR!
I wish I had access to those bands hehe.

Mean progress!
 
mdpwrlifter said:
Thanks. I bought the bands myself, online!
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Reverse bands you need a power rack right?
I have a home gym :(. But when I move back home to the states I'll probably get bands and use um in the 24hr I go to.
 
mdpwrlifter said:
9/6/2011

Max Effort Lower Body

Reverse Band Squats 225x1 315x1 375x1 375x3 375x3

GHR type machine, single leg 3x10

Pullthroughs 3x7-8

DB Rows 125lb db 3x7-10 PR on the first set with 10

Cable EZ Bar curls 3x10

***Notes***
Great workout, loved the reverse bands, I KNOW I could have done more on the reverse bands. The triples went easy, and gave me a lot of confidence that I could eventually pull more weight.
Click to expand...

DAMN at that squat, great work on the pr's too! I wouldn't of been able to help myself at that rate i would have gone for 400 haha :P
 
mattrag said:
Reverse bands you need a power rack right?
I have a home gym :(. But when I move back home to the states I'll probably get bands and use um in the 24hr I go to.
Click to expand...

Yes a power rack is required. What kind of home gym?
 
thetinyguy said:
DAMN at that squat, great work on the pr's too! I wouldn't of been able to help myself at that rate i would have gone for 400 haha :P
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I would have but I didn't have a spot or anything to catch the weight in case. I would LOVE a 405 squat at this point. Ipa world record >.>
 
mdpwrlifter said:
Yes a power rack is required. What kind of home gym?
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Super old nautilus. Only got the squat portion but no bench. I use a cheap bench lol. I'll post a pic soon!!
 
9/8/2011 Max Effort Upper Body

Close Grip Incline Press 135x3 155x3 175x3 175x3 175x2

Rope Pressdown 3x5-7 reps

EZ Bar Skull crushers 90lb 3x4-5

Military Press 145 3x5-6

Facepulls 3x10-12


***Notes***
Solid workout, first time doing incline close grip, as recommended by Dave Tate in his articles.
 
Dynamic Effort Lower Body 9/9/2011

Box Squats 175 w/pink elitefts bands 8x2

Leg Extension supersets 150+ reps from 165lbs down to 100lbs.

GHR (both legs) 4x10

Shrugs 315x5 405x5 405x3

Straight Bar Cable Bicep Curl 3x10

***Notes***
The box squats felt pretty easy, perhaps a sign of improvement. Have had a crazy past few days, so forgive me for not posting! There is a USAPL meet on December 10th in my local area that I hope to do as a "first meet" situation. The cut to 148lb will probably be brutal, but worthwhile! Hope to get some tips on form from people who have competed first hand. Perhaps a visit to Orlando barbell at one point this year would help. I'm not sure whether I will be down there or not.
 
Well. I've tried westside barbells routine, and the conjugate method hasn't seemed to help my raw squat. To squat more I need to squat more! Cns pain (mild) I can handle. No injury just sad numbers. I'll post after classes today.
 
mdpwrlifter said:
Well. I've tried westside barbells routine, and the conjugate method hasn't seemed to help my raw squat. To squat more I need to squat more! Cns pain (mild) I can handle. No injury just sad numbers. I'll post after classes today.
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Wsbb is good. But maybe you need a different approach. :)
Let us know what you think of. Maybe we can help. :)
 
mdpwrlifter said:
Well. I've tried westside barbells routine, and the conjugate method hasn't seemed to help my raw squat. To squat more I need to squat more! Cns pain (mild) I can handle. No injury just sad numbers. I'll post after classes today.
Click to expand...

Just wasn't your day man, look forward to the next workout and take the aggression to higher numbers.
 
I hope so! Thanks guys, going to reflect on what I need to do and maybe ask some experts! Will post the last two days workouts now.
 
9/12/11 and 9/13/11 Dynamic Upper and Max Effort Lower

9/12/11 DE Upper

Mixed Grip bench @ 50% (135lbs) 8 sets 3 reps

Incline DB 45lb's 3 sets 10-12

Rope Pressdown 60 reps

Rear Delt Fly 2x10-12

Side raises 2x10-12

Facepulls 3x10


***Notes***
Not bad, need to switch my tricep training to flat bench or JM Presses! IMMEDIATELY!


9/13/11 Max Effort Lower

Reverse Band Squats work up to max of 375x3 for three sets

GHR Machine Single leg 4x10

DB Rows 3x10-15 (15 reps is a PR, so not a total loss of a workout!)

Hammer Curls 3x10

***Notes***
The dumbbell rows were great, but my squat really needs focus! I need to squat raw and strict more often and incorporate the moves in instead of using them as a primary exercise!
 
mdpwrlifter said:
9/12/11 DE Upper

Mixed Grip bench @ 50% (135lbs) 8 sets 3 reps

Incline DB 45lb's 3 sets 10-12

Rope Pressdown 60 reps

Rear Delt Fly 2x10-12

Side raises 2x10-12

Facepulls 3x10


***Notes***
Not bad, need to switch my tricep training to flat bench or JM Presses! IMMEDIATELY!


9/13/11 Max Effort Lower

Reverse Band Squats work up to max of 375x3 for three sets

GHR Machine Single leg 4x10

DB Rows 3x10-15 (15 reps is a PR, so not a total loss of a workout!)

Hammer Curls 3x10

***Notes***
The dumbbell rows were great, but my squat really needs focus! I need to squat raw and strict more often and incorporate the moves in instead of using them as a primary exercise!
Click to expand...

Sweeeet sessions man!

I know this will sound nuts but... Why not have a workout dedicated entirely to squatting? I'm talking like 10-15 sets of lighter/heavier sets of squats, It would be killer and beat the form into you like nothing else would.
 
thetinyguy said:
Sweeeet sessions man!

I know this will sound nuts but... Why not have a workout dedicated entirely to squatting? I'm talking like 10-15 sets of lighter/heavier sets of squats, It would be killer and beat the form into you like nothing else would.
Click to expand...

Agree here. How about using the squat as an accessory too?
Kinda like 531 BBB protocol ?
 
thetinyguy said:
Sweeeet sessions man!

I know this will sound nuts but... Why not have a workout dedicated entirely to squatting? I'm talking like 10-15 sets of lighter/heavier sets of squats, It would be killer and beat the form into you like nothing else would.
Click to expand...

This is a thought. I'll do like a composite lower day, but focus on the squat.
 
9/15/2011 Max effort upper body

Floor press high reps 135lb 3x10-15

Close grip incline 135lb w/ chains 3x3

Jm press 3x8

Military press 145 3x5-7

Facepulls 3x10

***notes***
Good workout, nothing to complain about!
 
mdpwrlifter said:
9/15/2011 Max effort upper body

Floor press high reps 135lb 3x10-15

Close grip incline 135lb w/ chains 3x3

Jm press 3x8

Military press 145 3x5-7

Facepulls 3x10

***notes***
Good workout, nothing to complain about!
Click to expand...

Nice job man, seen any strength gains so far?
 
9/16/2011 dynamic effort lower body

Olympic style squats 9x2-3 155lb atg

Lying leg curl 3x5-7

Pullthroughs 3x10

Pull ups 3x6-10

Seated preacher curl 3x6

***notes***
Good dynamic day, no complaints. Need a good squat day after last weeks disappointment!
 
GeekPoop said:
i hass been missing, too busy eating n school.

any new PRs?
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Yeah I get ya on that. School is major here too. What college you go to? And, I believe so. I need to focus more on the exercise than just the auxillary movements. I am lacking in the hole on squat, my lockout is fine on bench just at the chest I have trouble powering up. My deadlift is ok, usually I fail near lockout.
 
6/19/2011 dynamic upper

Flat bench 135 mixed grip 9x2-3

Flat bench db 4x15-20

Close grip bench 135lb 3x6

Rope pressdown 3x20

Reverse pec fly 2x10

Db side raises 2x10

***notes***
Good workout, hit tris hard to hopefully improve bench numbers!
 
mdpwrlifter said:
Yeah I get ya on that. School is major here too. What college you go to? And, I believe so. I need to focus more on the exercise than just the auxillary movements. I am lacking in the hole on squat, my lockout is fine on bench just at the chest I have trouble powering up. My deadlift is ok, usually I fail near lockout.
Click to expand...
CSS, college of saint scholastica. private college = suck. you?

youre the total opposite of where you fail vs me lol that funny.
mdpwrlifter said:
6/19/2011 dynamic upper

Flat bench 135 mixed grip 9x2-3

Flat bench db 4x15-20

Close grip bench 135lb 3x6

Rope pressdown 3x20

Reverse pec fly 2x10

Db side raises 2x10

***notes***
Good workout, hit tris hard to hopefully improve bench numbers!
Click to expand...
my dad made me a 2 board and not only am i doing it as ME lift, but doing 4x8 CGBP as an accesory on DE day, im hoping that gonna improve my bench too!

nice work fela
 
GeekPoop said:
CSS, college of saint scholastica. private college = suck. you?

youre the total opposite of where you fail vs me lol that funny.

my dad made me a 2 board and not only am i doing it as ME lift, but doing 4x8 CGBP as an accesory on DE day, im hoping that gonna improve my bench too!

nice work fela
Click to expand...

I go to a community college hoping to go to university of Maryland or johns hopkins. What do you mean opposite of you? Is that bad? [Sad face]. Yeah I wanna try board presses I hear they are amazing!
 
6/20/2011 Max effort lower body

Box squats slightly above parallel working up to 315x3

Lying leg curl single leg 4x7

Pullthroughs 3x7

Db rows 3x7

Db curls 3x6-10

***notes***
Good workout, trying to get used to that type of weight again. Gotta go heavy to lift heavy! Going to stuck to the big three to improve and use other max efforts as supplementary.
 
mdpwrlifter said:
I go to a community college hoping to go to university of Maryland or johns hopkins. What do you mean opposite of you? Is that bad? [Sad face]. Yeah I wanna try board presses I hear they are amazing!
Click to expand...
nothing wrong w CC! i use to go to one. its fcking nice wish i could stay at one

idk lol, i fail at bottom of dl, mid bench and mid squat. just diff areas you are good at and i suck at :P

board presses are one of the hardest lifts ive done, its so weird cuz you the lift starts right where i stall. fun stuff tho
mdpwrlifter said:
Thanks for posting in my log by the way.
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no need to thank bud, i like this log n like seeing you improve. you doing a good job!
mdpwrlifter said:
6/20/2011 Max effort lower body

Box squats slightly above parallel working up to 315x3

Lying leg curl single leg 4x7

Pullthroughs 3x7

Db rows 3x7

Db curls 3x6-10

***notes***
Good workout, trying to get used to that type of weight again. Gotta go heavy to lift heavy! Going to stuck to the big three to improve and use other max efforts as supplementary.
Click to expand...
nj!

liking leg curls? i always do SLDL w deficeit / GHR / GM variant
 
I fail at the bottom of every lift, if i cant get it out of the hole of above the knees im screwed lol

And since you fail at the bottom of bench and squat id use a cambered bar for bench and strengthin your upper back and chest. And squat, id use a below parallel box and work on speed.
 
im gonna give "dead squats" a whirl. like you set the safety bars so you start below parallel and press upwards. i did that with BP for 2 months and havent stalled at the bottom of the lift since!
 
SweetLou321 said:
I fail at the bottom of every lift, if i cant get it out of the hole of above the knees im screwed lol

And since you fail at the bottom of bench and squat id use a cambered bar for bench and strengthin your upper back and chest. And squat, id use a below parallel box and work on speed.
Click to expand...

Will look in to that. Not sure what you mean by chambered bar though.
 
GeekPoop said:
nothing wrong w CC! i use to go to one. its fcking nice wish i could stay at one

idk lol, i fail at bottom of dl, mid bench and mid squat. just diff areas you are good at and i suck at :P

board presses are one of the hardest lifts ive done, its so weird cuz you the lift starts right where i stall. fun stuff tho

no need to thank bud, i like this log n like seeing you improve. you doing a good job!

nj!

liking leg curls? i always do SLDL w deficeit / GHR / GM variant
Click to expand...

Appreciate the kind words. I usually don't do stiff leg in an attempt to save my back but I feel if it will help me improve then I will certainly try it.
 
mdpwrlifter said:
6/20/2011 Max effort lower body

Box squats slightly above parallel working up to 315x3

Lying leg curl single leg 4x7

Pullthroughs 3x7

Db rows 3x7

Db curls 3x6-10

***notes***
Good workout, trying to get used to that type of weight again. Gotta go heavy to lift heavy! Going to stuck to the big three to improve and use other max efforts as supplementary.
Click to expand...

Nice workout man, dude Stiff legged deads would benefit you soooo much. Compounds > isolation for building strength and size :D
 
mdpwrlifter said:
Yeah, size is good but strength is #1 right now!
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Well size will only come if you eat enough so just eat maintenance calories and do compounds, You'll get leaner and stronger at the same time! Maybe go down a weight class and have an advantage. :biggthumpup:
 
thetinyguy said:
Well size will only come if you eat enough so just eat maintenance calories and do compounds, You'll get leaner and stronger at the same time! Maybe go down a weight class and have an advantage. :biggthumpup:
Click to expand...

Yeah my goal is 148 class
 
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