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Powerlifting Journey

6/17/13
week 11 day 1

yoke squat
155x5x2
205x5
255x5
275x5
295x5x2

gm
60kgx5
80kgx5
90kgx5x3

reverse hyper
105x15x3
85x15x3
50x15x3
ghr
25lbsx10
10lbsx10x2
bwx10x4

my low back definitely wasn't recovered. no pain or anything when lifting but just had to deal with some very tight low back muscles. i took out my olifting shoes and did the yoke squats atg. i'm terrible at good mornings, i'm going to bring it up.
 
6/19/13
week 11 day 2

press
95x5x2
135x5
145x5x5

pullup
12x5
10x5

ghd sit up 25lbsx10x3
standing band abs 25x4

i was feeling pretty good about this workout. the presses were fairly easy and caused no problems. the pull ups are feeling stronger than ever and the 12 reps were really easy the first couple sets. i then just did some ab work and went home with no problems. i woke up this morning got ready and went to lift my backpack and my right shoulder couldn't handle it. my right shoulder is not feeling good, it has a dull achy pain all the time and sharp pain when i move. i took myself through some orthopedic test (not the most accurate but gets a good baseline) and its the rotator cuff like most of you probably already thought. i'll have to get it looked at by someone. maybe its not bad and will just go away lol.
 
6/21/13
week 11 day 3

reverse hyper 70x10x2
ghr 10x2
standing band abs 10x2

squat
135x5x2
225x5x2
315x2
380x2
415x1
455x1
475x2

sumo dl
120x5
160x5
180x5
190x5

reverse hyper
105x10x3
70x15x2
ghr
10lbsx10x3
bwx15x2
side plank 45secx3

i forgot everything but my workout clothes and shoes. it was suppose to be heavy squat day and i didn't even remember my belt. thankfully i'm at a quality gym with great lifters that have good equipment and are nice enough to let me throw it on for a couple sets. i hit my previous max for a double. since i forgot everything i was without the straps i planned to use for the sumo dl so i just used my hook grip which was painful but got the job done. at the beginning of the year i struggled to get 190 sumo dl for one and now i got it for a solid five.

6/22/13
week 11 day 4

bench
95x5x2
135x5
185x5x5
215x5
235x5
205x3x5
close grip
205x5x3

db skulll chrusher things
20x20x3
sit up with monster mini band
15x3
standing band abs
20x3
back ext 15x3

so my shoulder was killing me after Wednesday workout and on thrusday i was in my SOT class and we did some SOT extremity work and it felt great on friday and even better on saturday. on thursday i had no idea how i would squat let alone bench but come saturday i was able to bench pain free. this is the end of my little cycle and my squat is defiantly stronger, my bench is slightly stronger and my dl is back to as strong as ever. i'm going to switch things up a little bit. i'm going to do some 531 for the basic work and just keep getting a lot reps in and work on my groove. if anyone wants to see the new plan for the next 3 or 4 months i could post it if there is any interest.
 
6/24/13week 12 day 1dl(kg)70x5120x2x3155x5165x5175x5front squat(kg)70x1 80x1 90x1 100x1 110x1 120x1 130x1 110x3x2 70x2 80x2 90x2 100x2 110x2 120x2 100x3x2 70x3 80x3 90x3 100x3 90x3x2pause squat120x3x3ghr bwx20x3back ext 25lbsx15x3, bw 15x2reverse hyper 70x10x2side plank 30secx3i was pretty excited to start my 'new' set up. i gave the back ext. a try. i think i'll keep them in but with no weight and fewer reps for the future and focus on hitting the reverse hyper for weight and more reps. it was the first time i've given front squats a fair go in awhile and i'm feeling them now.
 
6/26/13
week 12 day 2

bench
95x5x2
135x5
185x5x5
215x5
235x5
close grip pause
205x3x3
medium grip pause
205x3x3
wide grip pause
205x3x3

push ups against monster mini band
10x5
db front rise
20x10x5
db single arm row
75x10x7
ghr sit up
25x10x5
back ext 20x2

pretty similar to saturdays workout. a lot of accessories for me. still trying to strengthen my core....its so hard to get myself to get some core work in at the end of a workout. still no shoulder pain!
 
6/28/13
week 12 day 3

squat(no equipment at all) all but the two heavier squats done with band around knees
135x5x2
225x5
295x5x5
345x5
385x5
335x3x5
1 1/4 squat
225x3x3

ghr
10lbsx10x5
reverse hyper 50x20x3
band hamstring curl
lightx20x3
trx feet suspended knee tucks
20x5

So i didn't realize how low my squat volume had gotten. next week i should be more use to it. i'm going to be lifting completely raw for a little while and since the gym doesn't have AC and its in the 90's i don't even need knee sleeves to keep my knees warmed up. i think the volume and raw lifting is really what the dr ordered.
 
6/29/13
week 12 day 4

sled drag
side bridge 30secx5
pull up 10x10
press
95x5x5
145x5
155x5x2
95x15
db row
50x40x1
band tri ext 25x5
band sit up 3x10
band abs x120
sled drag

just a lot of odds and ends to finish up the week. got some good blood flow in my legs.

7/1/13
week 13 day 1

dl(kg)
70x5x2
110x5
140x2x4
165x3
175x3
185x3

front squat
70x1
80x1
90x1
100x1
110x1
120x1
130x1
135x1
110x3
115x3
70x2
80x2
90x2
100x2
110x2
120x2
125x2
110x3x2
70x3
80x3
90x3
100x3
110x3
90x3x2
back squat
130x3x3

ghr bwx25x4
reverse hyper 50x15x3

my front squats are definitely coming back fairly well. i still have a lot room before i hit were i was at before so i'm hoping the front squat will get a good base and keep going up for a long time. ghr's are pretty easy, i'm not sure how much i'm getting out of these without weight so i'm going to be doing weighted from now on....maybe give natural ghr's a try.
 
7/3/13
week 13 day 2

bench
95x5x2
135x5
185x5x5
215x3
245x3
wide pause
205x3x3
medium pause
205x3x3
close pause
205x3x3

trx push ups(i think they might have been closer to a type of jm press)
bwx10x5

bent over db row
75x10x8

db front rise
20x10
20x20x3
ghd sit up 25lbsx15x2
standing band abs 50x2

this was a good workout. the 95 starting on the bench felt like 225 so i didn't think it was going to be a good workout but when i got into my second 185 set things settled in place and everything felt like it should for the rest of the workout. things are going much better so far with a little more volume back in place.
 
7/5/13
week 13 day 3

squat
135x5x2
225x5
295x5x5
365x3
405x3
335x3x5
pin squat(maybe a tad high)
365x1x5
315x1x10

GHR 15lbsx10x3
band hamstring curls 20x3
band abs 50x2
x-band walk 20 steps each wayx2

still keeping up the no belt or wraps and its getting better. for pin squats my plan was to work on my weak point. i always fly out of the hole but struggle a few inches up so i was going to set the pins an inch or two high but i ended up going a little lower than i wanted after i watched a video of it. i was going to do 5 sets of 1 at 315 but it felt great so i just kept going.
 
7/6/13
week 13 day 4

reverse hyper 75x15x3
pull through 90x20x3
a1: pull up 15x3
a2: lat pull down 90x15x3
press 135x8x3
band tri ext. 30x4
band pull apart 15x4

side bridge 30secx6
bb rollouts 60kgsx10x5
not sure what to call it...its a leg rise with a scoop at the bottom and thrust at the top..x50

sled drag

i was moving quite a bit slower than i thought. i thought i was really moving fast but every time i looked at the clock more time passed than i thought. oh well, still a good end to the week.
 
7/8/13
week 14 day 1

dl(kg)
70x5x2
120x5
155x5
165x5
175x5
185x3
195x1

fs(kg)
70x1
80x1
90x1
100x1
110x1
120x1
130x1
140x1
120x3x2
70x2
80x2
90x2
100x2
110x2
120x2
110x3x2
70x3
80x3
90x3
100x3
110x3
90x3x2

back squat(kg)
140x3x3
ghr 25x5x4
bb roll out 70(kg) 15x3

i put my oly shoes on for the front squats and it felt weird. the front squats are feeling stronger. the deadlifts are feeling really easy. i went with some heavier ghr for fewer reps, got a good hamstring cramping lol.
 
7/10/13
week 14 day 2

bench
95x5x2
135x5
185x5x5
215x5
235x5
245x3
260x1
mid grip pause
205x3x3
wide grip pause
205x3x3
close grip pause
205x3x3

jm press
135x5

football bar skull chrush
85x10
95x10x2
db row
80x10x5

standing band abs 50x2

a pretty solid training day. nothing spectacular but a good session. i tried out the jm press but my elbows were having none of it. i moved on to some skull chrushers.
 
7/12/13
week 14 day 3

jump from sitting
bwx3
10kgx3
15kgx3x2

squat
135x5
225x5
295x5x5
355x5
395x3
425x1
put on some wraps and a belt
465x1
485x1
500x1

dead squats
135x1
225x1
315x1x8

ghr
25x5x5

this was a good day. the plan was to hit 425 completely raw which i did and i felt really good with that one so i threw on the belt and wraps and got after it. i did 500 it was fairly rough but a solid lift. i set up with my feet a little wide, i have a bit of a problem walking out the heavy weight with wraps on......need more practice. the most i've done was a 475 for 2 reps which gives me about what i hit today using weilder's calculator give or take a few pounds. so this was a 25lbs PR overall....good days work.
 
7/13/13
week 14 day 4

pull up
bwx5
30x5
35x5x4

db row
100x10x2
drop set each for 10reps
100,85,75,60,55

lat pull down
95x30x2

side bridge 30secx6
db windmill 30x10x5
bb rollout 50kg+mini bandx10x4

sled drag

i was pretty tired from fridays squats. but saturday isn't the most important day, just keeps everything working right. i got a lot of good lat work and ab work. on to next week.
 
7/15/13
week 15 day 1

dl(kg)
70x5x2
120x5
140x3x3
160x5
170x5
180x5

fs(kg)
70x1
80x1
90x1
100x1
110x1
120x1
130x1
140x1
120x3x2
70x2
80x2
90x2
100x2
110x2
120x2
130x2
110x3x2
70x3
80x3
90x3
100x3
110x3
90x3x2

pin squats
135x1
225x1
315x1x8

ghr
30x5x3
against monster minix5
monster mini +30x5

i was just lazy in not getting this day up. i kind of felt like crap halfway into my dl sets. but i hit my numbers really solid. still felt bad for the fs but they went fairly well. didn't take a heavier single than last week but i did get in a heavier double so my volume was still up. these are really helping my squat. just played around with some ghr's a little, i'm not sure if i'm going to stick to straight weight or keep some bands added.
 
7/17/13
week 15 day 2

bench
95x5x2
135x5
195x5x5
225x5
245x5
wide pause
215x3x3
close pause
215x3x3

incline bench
135x5x2
185x5x4

db row
75x20x4

band tri extx50
standing band abs 35x3

nice workout today. nothing to taxing, just plenty of good work. i haven't done any inclines for idk how long, they were a little odd at first. i think it'll take another week or two to get in the groove with them.
 
7/19/13
week 15 day 3

box jump
bwx3
10kgx3x3
15kgx3x2

squat
135x5
225x5
305x5x5
365x4
395x5

pin squat
315x1
325x1
335x1x5
325x1x7

dl(kg)
140x1x8

ghr
35x5x4

got in early today since i get to(and when i say get to...i mean have to) go listen to a dr that committed insurance fraud when i would usually hit my workout. i was feeling pretty good today, squats were feeling strong. my low back was feeling a little weak when i unracked the bar but after i got set up it was strong and there was no pain so i marked it down as having to lift earlier than normal.
 
Numbers looking good. Any competitions coming up or in mind?
 
herderdude said:
Numbers looking good. Any competitions coming up or in mind?
Click to expand...

Thanks. There is a meet coming up in september that most of the powerlifters in the gym are going to. I'd like to go to that one but i'm taking my PT boards test in september also so i'll probably not be able to make it. i learned my lessen a couple years ago when i tried to peak and do a meet in the middle of finals, neither went terribly well. so i want to just do one thing really well and my future job takes priority. hopefully i can find one without conflicts soon
 
badwolf42 said:
Thanks. There is a meet coming up in september that most of the powerlifters in the gym are going to. I'd like to go to that one but i'm taking my PT boards test in september also so i'll probably not be able to make it. i learned my lessen a couple years ago when i tried to peak and do a meet in the middle of finals, neither went terribly well. so i want to just do one thing really well and my future job takes priority. hopefully i can find one without conflicts soon
Click to expand...

Yeah, I encourage everyone to get on the platform early and often, but you have your priorities in order, and that's good. There will always be more meets.
 
7/20/13
week 15 day 4

A1: low cable row 120x15x5
A2: pin deadstop bench 225x3

band tri ext x35x3
side bridge 30x6
band resisted bb rollout 60kg+bandx10x4
standing band absx35x2

sled drag

i was pretty lazy for this workout. i had a good workout that friday so i guess my body wanted to take it easy. i did my ab work and sled work. but didn't get in as much pulling as i probably needed to.

7/22/13
week 16 day 1

dl(kg)
70x5x2
120x5
140x3x4
170x3
180x3
190x3

front squat(kg)
70x1
80x1
90x1
100x1
110x1
120x1
130x1
142x1
122x3
125x3
70x2
80x2
90x2
100x2
110x2
120x2
132x2
110x3
115x3
70x3
80x3
90x3
100x3
115x3
90x3x2

pause front squat (kg)
90x1
100x1
110x1x5

ghr 40x5x4

deadlift day on my birthday. they didn't feel as strong as last week but still not bad. i threw some 1kg plates on some sets of front squats just because i didn't want to do the same weight 3 weeks in a row and 2 kg is still better progress than none. i did pause front squats instead of pin squats simply because the gym was packed and and all the cages were taken. they were great, probably going to keep them in instead of pin squats for at least awhile.

P.S. i was terribly slow getting this up because i had my entrance clinic exam yesterday and had a ton to study. so now one more major test down only 15,000 to go.
 
7/24/13
week 16 day 2

bench
95x5x2
135x5
195x5x5
225x3
255x3
close pause
215x3x3
wide pause 215x3x3
incline
185x5x5

band tri ext 50

done. i didn't do any pulling work....shame on me. i got enough work in so i'm still happy with the workout. i'm going out of town this weekend so friday will be my last workout of the week. i might try to find some place to do pull ups to get something in but i'm not counting on it.
 
badwolf42 said:
7/24/13
week 16 day 2

bench
95x5x2
135x5
195x5x5
225x3
255x3
close pause
215x3x3
wide pause 215x3x3
incline
185x5x5

band tri ext 50

done. i didn't do any pulling work....shame on me. i got enough work in so i'm still happy with the workout. i'm going out of town this weekend so friday will be my last workout of the week. i might try to find some place to do pull ups to get something in but i'm not counting on it.
Click to expand...

I don't always get my pulling in with my pushing, either. I just like to make a note to do a little extra in my next session. Though these days I try to get at least one pulling exercise in every session.
 
herderdude said:
I don't always get my pulling in with my pushing, either. I just like to make a note to do a little extra in my next session. Though these days I try to get at least one pulling exercise in every session.
Click to expand...

i usually don't worry to much about it, i just make it up on the second upper body day but i'm missing that this week. but i doubt one week will kill me
 
badwolf42 said:
i usually don't worry to much about it, i just make it up on the second upper body day but i'm missing that this week. but i doubt one week will kill me
Click to expand...

I hear you. I have a little bit of douchebag shoulder syndrome going on, so I'm trying to give it extra work.
 
7/26/13
week 16 day 3

box jump
bwx10x2
10kgx10x2
15kgx10x2

squat
135x5
225x5
305x5x5
365x3
415x3

pin deadsquats
315x1
345x1x5
335x3
325x1

dl(kg)
4.5"defect 120x10
floor 120x10
4.5" block 120x10

ghr
25x6x4
ghr sit up 25lbsx50

squats didn't feel as strong as last week but still good. my SI joints were fairly locked up and weren't letting me get my low back quite as locked out as i should have been. after the squats i went to do one light reverse hyper and at the top i contracted my glutes hard and my SI joints cavitated more then ever before, they feel great now but i'll make sure i get SOT blocked before my next low body. the first rep of the 415 was probably 1inch high but the next two were at least 2inch below. the defect dl destroyed my glutes the next two dl were probably to easy.

P.S. i passed my osce's test with a 96! 100 in lab interpretation, 100 in osce portion(were you have to preform case history, physical exam, ortho's, and neuro exams) and a 88.5 in xray interpretation
 
7/29/13
week 17 day 1

dl
135x5x2
225x5
315x3x2
365x5
405x3
455x1
485x1
515x1
525x got to mid shin
525x got to right above my knees

front squat
70x1
80x1
90x1
100x1
110x1
120x1
130x1
140x1
120x3
90x5
pause front squats
110x1x2
120x1x3
110x1x2

ghr
45x5x2
35x5x2

well i didnt get much other than deadlift in. i am fairly certain that this was my first ever failed dl were i failed above the knees. the 515 was fairly easy with no grind and fairly fast for max weight. that extra 10 lbs just nailed me. first attempt could have been better, i let myself drift foreword off the floor. the second attempt was going fairly well then right above my knees the bar started to stick to my skin and that little extra resistance was just to much for me, i tried to grind it out but my glutes just weren't having it. after that my glutes and upper back were fried and i did a little more but pretty much just called it. next time with some better jumps at the end i should be good for 525 or 535 at least, we'll see in a few weeks.
 
7/31/13
week 17 day 2

bench
95x5x2
135x5
195x5x5
225x5
245x3
265x1
275x1
285x1
295x1
225x5
225x6
wide girp pause
225x3x3
close pause
225x3x3

i really need to get more work it on bench day. i used a smaller arch on most of the sets besides the higher sets. my si joint was just not happy with my normal arch
 
8/2/13
week 17 day 3

box jump
bwx10x2
10kgx10x2
15kgx10x2

squat
135x5
225x5
305x5x5
365x3
405x1

A1: pin squat
315+70lbs chainx1x5
A2: box squat
225x2x5

ghr bw 10x10

my by the time i got done with my second squat set my low back was already destroyed. it definitely wasn't recovered from monday. i was terribly unstable, my legs were good but my low back wasn't having any of it. better luck next time.
 
8/3/13
week 17 day 4

press
95x5x2
135x8x3

floor press
135x5
225x3x6

front rise
20lbsx20x2
band chest flies 20x2

db windmill 35lbsx10x2
bb rollout 60kgx15x3, abwheelx15
standing band absx50

nothing much today, just some pressing and abs. wasn't feeling much like hitting it hard today
 
8/5/13
week 18 day 1

cambered bar squat
135x5
225x5
315x5x5

squat
315x1
375x3
375x5x5

dl
70x5
120x5
165x5
175x5
185x5

since i was feeling so unsteady i threw in some cambered bar squats. after those i did straight bar squats and threw on my belt which i tightened due to some advice and it took a couple sets to settle into it. the first 3 reps with the squat were about a mile high, i was just feeling terribly weak and shaky in the hole. but i settled into them and after the first 3 when i thought i was going to be to tired to even get one set of 5 i was able to get the 5 sets. deadlifts were strong. si joint is still feeling a little iffy but not bad.
 
Solid squatting man. Never got to use a cambered bar. Looks like it would be hard to balance.
 
rob112 said:
Solid squatting man. Never got to use a cambered bar. Looks like it would be hard to balance.
Click to expand...


It a good bar, really makes you learn how to stay tight. at one point i thought i was having a problem with my arch then threw in this bar a discovered i wasn't tight enough. and it won't let you lose concentration at any point which i learned the hard way last time i used the bar, on my firth rep with 315 i let it swing just a tiny bit and the next thing i knew i was on my face lol.
 
8/7/13
week 18 day 2

bench
95x5x3
135x5
205x5x5
225x5
245x5
265x5

press
135x8

i was gone in about 25 minutes. i had to get in and out quick. i had a rough test right before the work out and another rough test that i really needed to study for the next day. i don't even know if my top set was suppose to be 265 but i got it in, my butt did leave the bench a little bit on the last rep but i still can't get my normal arch due to my SI joint so i'm blaming it on that.
 
8/9/13
week 18 day 3

box jump
bwx3x2
10kgx3x2
15kgx3x2

cambered bar squat
135x5
225x5
320x5x5

squat
380x5x5

gm from deadstop
135x5x5

seated gm with yoke bar
74kgx 25,35
gm w/barx50

everything went really well today. i used the monolift for the cambered squats. someone showed me how to set it up so when you unrack the bar the holders move out of the way then you can just walk it in when your done. the first two sets of straight bar squats felt really light then each set got heavier and heavier. i've never done gm from a deadstop, not sure which ones i like better. when i started it felt like something in my left leg wasn't going to cooperate but it just stayed a little sore the whole workout but didn't cause any problems.
 
8/10/13
week 18 day 4

wide bench
95x5x2
135x5
185x10x5

press
50kgx8x3
pull up, 12,10,10
front rise
25lbsx15x3
tri ext x no idea....just got a pump

bb rollout 70kgx10x4
db windmill 40x10x3
side plank 30sec x4
standing band abs x30x3

good workout. got a lot more bench work in today. i also got to watch one of the great powerlifters(caslow) dl today so it was a good day!
 
8/12/13week 19 day 1box jumpbwx3x215kgx3x320kgx3x2squat135x5225x5315x5385x5x5deadsquat 315+70lbs chainx1315+105lbs chainx1335+105lbs chainx1x4dl75x5125x3175x3185x3195x3gm145x5155x5x3105x20x3i wasn't feeling great about the workout but i got it done. i was trying to get really low on all my squats and they went fairly well but felt a bit heavier than i expected. the dl's felt strong. my SI joint is still giving me some problems but is getting much better, its almost gone in the squat and dl but still giving problems during the bench.
 
8/14/13
week 19 day 2

bench
95x5x2
135x5
205x5x5
235x3
255x3
275x3
close grip pause
205x2
215x2x5

A1: dip A2: press 95 A3: band tri ext
each for 10 reps and 3 over all sets

B1: pull up B2: lat pull down 95 B3: band lat row
each for 10 reps and 3 over all sets

nothing felt great today but nothing felt bad. i got all my sets in no problem. the bench was easier than i thought it would be although i felt a little unstable. i did a lot more than i have been doing, don't know how that will workout come saturday.

P.S. i had to edit the previous post and for some reason it decided it needed to go to terrible formatting.
 
8/16/13
week 19 day 3

box jump
bwx3x2
15kgx3x2

squat
135x5
225x5
315x5
390x5x5
reverse band squat (light band)
475x1x5 (done fairly quick probably about 45sec to 75sec between...not sure since they moved the squat rack across the gym away from the clock and i'm blind without glasses)

gm
135x10
155x10x2
135x10x2
135x16

seated gm
74kgx20x3
hip abduction with band x enough to get my hips pretty cramped up
standing abs from pully 42.5x20x3

just like most weeks fridays squats felt better than mondays. my SI joint is still acting up a little but after a good warm up its fine.
 
8/17/13
week 19 day 4

wide bench
95x5x2
135x5
195x8x5

deadstop bench from pin
225x1
255x1x3
reverse mini band
285x1
315x1x3

db front rise
25x15x3

db row
100x20
70x40

side bridge 30sec x 6
standing pully abs 50x20x2

i thought about doing some presses but i was pretty wiped from the benches so i decided against them.
 
8/19/13
week 20 day 1

box jump
bwx3x2
15kgx3x2

squat
135x5
225x5
315x5
395x5x5

deadstop squat from pins
315+105 chainx1x5

deadlift(kg)
70x5
120x3
150x3
185x5
195x3
205x1

suitcase deadlift
~77kg x5x5

this was a rough day to say the least. i think i stressed out over my two finals this morning to much and wore myself out. i was really sucking air after all my squats. it usually takes a minute or two for me to really catch my breath after heavy sets of 5 but it was taking me about 4 minutes to start to not feel destroyed. but other than that i had good technique and bar speed so i kept with it and pushed through. i kept the deadsquats light since the squats were to rough but i think they ended being to light. the deadlift went great besides that it felt like someone had taken the skin off my hands. my hands aren't nearly as tough as they were when i was olifting.
 
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