MDpwrlifter's Powerlifting/Bodybuilding Log

9/22/2011 max effort upper body

Pin presses worked up to 205x1 (easy) 235 failed but almost

Rope pressdown 3x3-5

Close grip bench 135x5 185x2x1

Medial shoulder machine 3x5-7

Dead presses 135x7-8

***notes***
Great workout. Strategically, this seems to make more sense than the other workouts, focusing on my weaknesses and improving overall power/strength.
 
mdpwrlifter said:
9/22/2011 max effort upper body

Pin presses worked up to 205x1 (easy) 235 failed but almost

Rope pressdown 3x3-5

Close grip bench 135x5 185x2x1

Medial shoulder machine 3x5-7

Dead presses 135x7-8

***notes***
Great workout. Strategically, this seems to make more sense than the other workouts, focusing on my weaknesses and improving overall power/strength.
Click to expand...

That's what it's all about man keep up the good work.
 
9/23/2011 dynamic lower body

Box squats slightly above parallel worked up to 275x3-5 w/ pink efs mini bands.

Box squats below parallel 135 8x3 w/ pink bands

Leg curl machine 4x7

Pull ups various grips 5x6-7

Rope curls 3x6-8

Ab work standing 3x100

***notes***
Great workout!
 
mdpwrlifter said:
How is your test booster working? Thanks man.
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Seems to be working pretty good still, I must just be used to the feeling now. Weeks 2-3 were the biggest difference for me, Still seeing strength gains and all but not sure if i can attribute it to the t-booster or all the dam food i'm eating haha
 
thetinyguy said:
Seems to be working pretty good still, I must just be used to the feeling now. Weeks 2-3 were the biggest difference for me, Still seeing strength gains and all but not sure if i can attribute it to the t-booster or all the dam food i'm eating haha
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What kinda gains in strength?
 
mdpwrlifter said:
9/22/2011 max effort upper body

Pin presses worked up to 205x1 (easy) 235 failed but almost

Rope pressdown 3x3-5

Close grip bench 135x5 185x2x1

Medial shoulder machine 3x5-7

Dead presses 135x7-8

***notes***
Great workout. Strategically, this seems to make more sense than the other workouts, focusing on my weaknesses and improving overall power/strength.
Click to expand...
smart thinking! may not be as fun, but these assistance lifts will pay off in the long run

mdpwrlifter said:
9/23/2011 dynamic lower body

Box squats slightly above parallel worked up to 275x3-5 w/ pink efs mini bands.

Box squats below parallel 135 8x3 w/ pink bands

Leg curl machine 4x7

Pull ups various grips 5x6-7

Rope curls 3x6-8

Ab work standing 3x100

***notes***
Great workout!
Click to expand...
the mini bands or the micro bands? i god minis and they're a reddish pink, actually got like 6 cuz i tear them up super fast. also was just curious why 2 sets of squats? you know the DE squat cycle right?
12x2 50%
10x2 55%
8x2 60%

than keep adding like 5-10lbs per week. you'll get really fcking fast
 
Ok I'll look in to that. It's the long thin pink bands. My lower dynamic day incorporated some max effort box squats and then the dynamic effort box squats.
 
mdpwrlifter said:
What kinda gains in strength?
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Since the start of it 8/29/11 till now 9/24/11 (about 3/4 weeks) Also eating 4-5k calories everyday.
Rack Pull +60Lbs
Squats +70Lbs
 
mdpwrlifter said:
Nice what's your squat?
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Right now it's 295 x 6 after 425 x 7 rack pull. Still working on my squat form but it's tons better than it was before. Next week gonna go for 315 x 5, trying to stay in a hypertrophy area of reps. Sometimes i get 2-3 but just for 1 workout to get my strength up.
 
mdpwrlifter said:
Ok I'll look in to that. It's the long thin pink bands. My lower dynamic day incorporated some max effort box squats and then the dynamic effort box squats.
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why ME after DE? i confused
thetinyguy said:
Right now it's 295 x 6 after 425 x 7 rack pull. Still working on my squat form but it's tons better than it was before. Next week gonna go for 315 x 5, trying to stay in a hypertrophy area of reps. Sometimes i get 2-3 but just for 1 workout to get my strength up.
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nice work! technique will make or break you. last ME session i was going 0 / 1 / 0 / 1. coudnt get in my groove.
 
GeekPoop said:
why ME after DE? i confused

nice work! technique will make or break you. last ME session i was going 0 / 1 / 0 / 1. coudnt get in my groove.
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I decided to mix a day, I considered it dynamic in a way. Those are tinys numbers ha ha
 
GeekPoop said:
why ME after DE? i confused

nice work! technique will make or break you. last ME session i was going 0 / 1 / 0 / 1. coudnt get in my groove.
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Agree, starting to think i should try a low bar position from now on. Help me sit back more.
 
mdpwrlifter said:
Type in. So you think you can squat on YouTube
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Seen that videos it's really informative, just never thought to actually just TRY the low bar position haha
 
Me either I usually just put it on the traps. I'd like to get help from an expert within the next year. Just gotta get a meet under my belt.
 
mdpwrlifter said:
Me either I usually just put it on the traps. I'd like to get help from an expert within the next year. Just gotta get a meet under my belt.
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Yeah that'd be awesome, it's so much easier to figure out flaws when someone is right there watching you. When do you plan to do your first meet?
 
mdpwrlifter said:
I decided to mix a day, I considered it dynamic in a way. Those are tinys numbers ha ha
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oh gotcha!
thetinyguy said:
Seen that videos it's really informative, just never thought to actually just TRY the low bar position haha
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once you go low, you never go back... or something like that lol
mdpwrlifter said:
Me either I usually just put it on the traps. I'd like to get help from an expert within the next year. Just gotta get a meet under my belt.
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mess around with it. lower the bar, the less distance you gotta move it ;)
mdpwrlifter said:
December 10. Raw. USAPL.
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smash crush destroy!
 
mdpwrlifter said:
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.
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The iron giveth and the iron taketh away! Just how it is. If you have recurrent bad days or are stuck in a rutt with little progress, I would look at diet before routine. Just my 2c.
 
taman6886 said:
The iron giveth and the iron taketh away! Just how it is. If you have recurrent bad days or are stuck in a rutt with little progress, I would look at diet before routine. Just my 2c.
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True but I am aiming for strength gains.
 
9/26/2011 Dynamic Effort Upper Body

Standard Bench Protocol, Westside Style

Dead Presses 135x5x6-7

Rope Pressdowns 60 reps total

Medial Raise machine 2x8

***Notes***
This is all I remember from yesterday (sorry if I miss anything). Workout went great, trying to focus on speed and power during my dynamic days now!


9/27/2011 Max Effort Lower Body

Box Squats, Parallel or slightly above (I use an adjustable bench) worked up to a max of 315, got it off for one but second

Single Leg Ham work, Leg Curls 4x6-7

Stiff Leg Deadlifts 135lb, 3x8 Felt Light but rarely do them so getting used to it!

DB Rows, 125lb 3x7

***Notes***
I was gassed by the DB Rows, but the Squats definitely seemed good. I liked the possibility of those numbers, it felt good to just do nitty gritty squats. I hope to get these numbers up (of course) and maybe further down the line graduate to geared powerlifting. Only time will tell.
 
mdpwrlifter said:
9/26/2011 Dynamic Effort Upper Body

Standard Bench Protocol, Westside Style

Dead Presses 135x5x6-7

Rope Pressdowns 60 reps total

Medial Raise machine 2x8

***Notes***
This is all I remember from yesterday (sorry if I miss anything). Workout went great, trying to focus on speed and power during my dynamic days now!


9/27/2011 Max Effort Lower Body

Box Squats, Parallel or slightly above (I use an adjustable bench) worked up to a max of 315, got it off for one but second

Single Leg Ham work, Leg Curls 4x6-7

Stiff Leg Deadlifts 135lb, 3x8 Felt Light but rarely do them so getting used to it!

DB Rows, 125lb 3x7

***Notes***
I was gassed by the DB Rows, but the Squats definitely seemed good. I liked the possibility of those numbers, it felt good to just do nitty gritty squats. I hope to get these numbers up (of course) and maybe further down the line graduate to geared powerlifting. Only time will tell.
Click to expand...
get a note book to write your **** in :P

Louie bashes all single leg hamstring curl stuff for hammy work. he suggest ghr / sldl / gm / pullthroughs and i think thats about it. i cant find the video on it, but he demonstraits how youre not working the entire hamstring n some other crap.

i did zercher squats yesterday for the 2nd time. hit 330 and goddam my forearms are sore! give that a whirl for a ME lift sometime, its cool like half dl half sq

mdpwrlifter said:
I have been lacking in the conditioning department. I'm guilty of that.
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me too, i kinda run outta time during the week tbh. i should invest in some dumbells at home or something
 
Geekpoop has
Just 10min of conditioning to your lower body sessions and go from there
And i just use note book for my main lifts. And some other lifts, not the whole session lol
 
GeekPoop said:
get a note book to write your **** in :P

Louie bashes all single leg hamstring curl stuff for hammy work. he suggest ghr / sldl / gm / pullthroughs and i think thats about it. i cant find the video on it, but he demonstraits how youre not working the entire hamstring n some other crap.

i did zercher squats yesterday for the 2nd time. hit 330 and goddam my forearms are sore! give that a whirl for a ME lift sometime, its cool like half dl half sq

me too, i kinda run outta time during the week tbh. i should invest in some dumbells at home or something
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This. I'll definitely slam the hamstrings better.
 
SweetLou321 said:
Geekpoop has
Just 10min of conditioning to your lower body sessions and go from there
And i just use note book for my main lifts. And some other lifts, not the whole session lol
Click to expand...

I'll start incorporating both of those suggestions. Thank you!
 
Got 235 on floor press. Solid pr. Went for 245 and got it off the two safety bars and inch or so up then failed. Not a bad workout at all! Post is on the way later.
 
mdpwrlifter said:
Got 235 on floor press. Solid pr. Went for 245 and got it off the two safety bars and inch or so up then failed. Not a bad workout at all! Post is on the way later.
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nj nj! are you keeping your legs like bent or straight out? jw cuz if youre doing straight out, you may of failed the second time cuz your abs have to stabilize yourself vs your legs. little food for thought :)
 
GeekPoop said:
nj nj! are you keeping your legs like bent or straight out? jw cuz if youre doing straight out, you may of failed the second time cuz your abs have to stabilize yourself vs your legs. little food for thought :)
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I keep them bent like I am laying on the bench. Kneeling sort of. Ya know?
 
mdpwrlifter said:
Got 235 on floor press. Solid pr. Went for 245 and got it off the two safety bars and inch or so up then failed. Not a bad workout at all! Post is on the way later.
Click to expand...

Damn man nice work!
 
Ok guys, sorry I havent been posting full workouts. I have been ridiculously busy. Ill keep my max effort lifts posted and post entire workouts when I can. College has been a lot of work (of course!) and I will now have a part time job. Ill find any way of lifting and continuing the one hobby that keeps me sane, but whether I will have copious amounts of leisurely time or not is up to some other force of nature. I can still post from my phone and appreciate anyone who posts in my log. Thanks again! Now, to the posting.

My max effort day went well with a 235 floor press that seemed to go well. I use the squat rack as a spotter, so my elbows were slightly off the floor. I went for 245 and had it on the way up, but failed to complete it. The rest of my training session went well, with close grip bench with chains integrated in, and rope pressdowns. I also did military press and facepulls to sum everything up. Great workout!

Dynamic effort day was basically as it usually is. I used Olympic style squats with chains as opposed to the box squat. The rest of the assistance work went as usual, but still very well. I am remaining optimistic and training as hard as possible while still succeeding elsewhere. I really hope this works! I plan on switching my max days to days where I get more sleep and do not have to wake up at 5a.m. If this isn't possible, I can very well just deal with the circumstances.
 
mdpwrlifter said:
Bp? I never understand your abbreviations ha ha.
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dynamic effort bench press... lol wtf :P
mdpwrlifter said:
Ok guys, sorry I havent been posting full workouts. I have been ridiculously busy. Ill keep my max effort lifts posted and post entire workouts when I can. College has been a lot of work (of course!) and I will now have a part time job. Ill find any way of lifting and continuing the one hobby that keeps me sane, but whether I will have copious amounts of leisurely time or not is up to some other force of nature. I can still post from my phone and appreciate anyone who posts in my log. Thanks again! Now, to the posting.

My max effort day went well with a 235 floor press that seemed to go well. I use the squat rack as a spotter, so my elbows were slightly off the floor. I went for 245 and had it on the way up, but failed to complete it. The rest of my training session went well, with close grip bench with chains integrated in, and rope pressdowns. I also did military press and facepulls to sum everything up. Great workout!

Dynamic effort day was basically as it usually is. I used Olympic style squats with chains as opposed to the box squat. The rest of the assistance work went as usual, but still very well. I am remaining optimistic and training as hard as possible while still succeeding elsewhere. I really hope this works! I plan on switching my max days to days where I get more sleep and do not have to wake up at 5a.m. If this isn't possible, I can very well just deal with the circumstances.
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my 2 ME days are days where i can sleep in and got nothign but working in the gym to do. good plan!
 
Yeah I'm going to do it on my least busy days as well. Sorry ha ha I should know the bench press one. But yeah I can deal with really early wake ups but keeping awake throughout the day is tough.
 
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