Powerlifting Journey
- Thread starter badwolf42
- Start date
badwolf42
Member
week 1 day 4
11/9/13
squat
135x5x2
225x5x2
315x3
325x10x3
cambered bar squat
135x1
225x1
315x5x2
yoke squat
205x12,10
reverse hyper
100x15x3
100x10x2
ghr back ext 15x3
abs
i wasn't thinking the high rep squat would be to bad leading up to the workout but then when i got squating i was a little worried that it would be very hard. luckly i was right the first time and it wasn't as to hard. still fairly hard and something to build on next week.
11/9/13
squat
135x5x2
225x5x2
315x3
325x10x3
cambered bar squat
135x1
225x1
315x5x2
yoke squat
205x12,10
reverse hyper
100x15x3
100x10x2
ghr back ext 15x3
abs
i wasn't thinking the high rep squat would be to bad leading up to the workout but then when i got squating i was a little worried that it would be very hard. luckly i was right the first time and it wasn't as to hard. still fairly hard and something to build on next week.
badwolf42
Member
week 2 day 1
11/11/13
deadlift
135x5
225x5
275x3
315x3
365x3
415x4
455x6
sumo deadlift
315x1
375x2x3
pause squat
135x2
225x1
315x1
335x3x3
reverse hyper
110x10x5
ghd back ext 15x3
abs
deadlift felt better today than it has in a long time. i will hopefully have the heavy set video up tonight. it went fairly well other than i didn't pull the bar close to me after resetting between reps. i should have focused more on getting the proper start position each rep. everything else was uneventful.
11/11/13
deadlift
135x5
225x5
275x3
315x3
365x3
415x4
455x6
sumo deadlift
315x1
375x2x3
pause squat
135x2
225x1
315x1
335x3x3
reverse hyper
110x10x5
ghd back ext 15x3
abs
deadlift felt better today than it has in a long time. i will hopefully have the heavy set video up tonight. it went fairly well other than i didn't pull the bar close to me after resetting between reps. i should have focused more on getting the proper start position each rep. everything else was uneventful.
badwolf42
Member
week 2 day 2
11/13/13
FS (kg)
60x5x2
80x5
100x5
105x5
110x5
100x5
press (kg)
40x5
40x20
40x11
DB rows
75x20x3
pull ups
12,10,10+6+4
i felt like the db rows were much better than the lat pull downs last week. i also forgot to do some bicep work, i don't know why but it just slipped my mind at the end
11/13/13
FS (kg)
60x5x2
80x5
100x5
105x5
110x5
100x5
press (kg)
40x5
40x20
40x11
DB rows
75x20x3
pull ups
12,10,10+6+4
i felt like the db rows were much better than the lat pull downs last week. i also forgot to do some bicep work, i don't know why but it just slipped my mind at the end
badwolf42
Member
week 2 day 3
11/15/13
bench
95x5x2
135x5x2
185x5
215x5
235x5
225x3
245x3
265x3
sling shot
295x1x4
235x8
shoulder saver
245x5x2
pull up 17,15,13+6+4
tri ext x15x3
week 2 day 4
11/16/13
squat
135x5x2
225x5x2
315x5
365x5
385x3
355x3
385x3
405x3
385x3
385+80chainx1
385+120chainx1x2
315x+120chainx5x2
cambered squat
295x5
reverse hyper
110x15x2
75x15
i was a little rushed today. the weight felt a little heavier than i expected but still went faily well.
11/15/13
bench
95x5x2
135x5x2
185x5
215x5
235x5
225x3
245x3
265x3
sling shot
295x1x4
235x8
shoulder saver
245x5x2
pull up 17,15,13+6+4
tri ext x15x3
week 2 day 4
11/16/13
squat
135x5x2
225x5x2
315x5
365x5
385x3
355x3
385x3
405x3
385x3
385+80chainx1
385+120chainx1x2
315x+120chainx5x2
cambered squat
295x5
reverse hyper
110x15x2
75x15
i was a little rushed today. the weight felt a little heavier than i expected but still went faily well.
badwolf42
Member
week 3 day 2
11/20/13
FS(kg)
60x5
80x5
100x5
110x5
110x5
100x5
press (KG)
40x5
50x10,10, 8
abs
i wasn't feeling to great and didn't want to push it and make myself worse so i went in with just the idea of getting my 2 main movements in. even though i wasn't feeling good the fs and presses felt stronger than last week so i'll take it as a win. i'm a little disappointed that i didn't get in upper back work in but need to stay healthy more.
11/20/13
FS(kg)
60x5
80x5
100x5
110x5
110x5
100x5
press (KG)
40x5
50x10,10, 8
abs
i wasn't feeling to great and didn't want to push it and make myself worse so i went in with just the idea of getting my 2 main movements in. even though i wasn't feeling good the fs and presses felt stronger than last week so i'll take it as a win. i'm a little disappointed that i didn't get in upper back work in but need to stay healthy more.
badwolf42
Member
week 3 day 3
bench
95x5x2
135x5
185x3
185+light bandx3x6
225x4x4
close grip
185x8x3
db bench
55x5
75x8x3
pull up
12+6,10+5,12+6
i was feeling better than wednesday but still not that great by the end. i was pretty happy with everything although after switching from band bench to straight weight made the bottom feel a lot heavier than it should.
week 3 day 4
squat
135x5
185x5
225x5
315x3
370x4x4
dead stop pin squats
parallel
315x1
335x1
355x1
365x1
4"above parallel
365x1x3
parallel
315x1x5 cluster set
yoke squat
245x8x2
reverse hyper
105x15x3, 105x10x2
ghr
bwx20
15lbsx6+bwx4
15lbsx6+bwx6
abs
i felt much better today. squats went easy. pin squats were strong. i failed the first attempt at 365 it got about 1" off the pins then nowhere. i stood up and resettled and got it with little problem.
bench
95x5x2
135x5
185x3
185+light bandx3x6
225x4x4
close grip
185x8x3
db bench
55x5
75x8x3
pull up
12+6,10+5,12+6
i was feeling better than wednesday but still not that great by the end. i was pretty happy with everything although after switching from band bench to straight weight made the bottom feel a lot heavier than it should.
week 3 day 4
squat
135x5
185x5
225x5
315x3
370x4x4
dead stop pin squats
parallel
315x1
335x1
355x1
365x1
4"above parallel
365x1x3
parallel
315x1x5 cluster set
yoke squat
245x8x2
reverse hyper
105x15x3, 105x10x2
ghr
bwx20
15lbsx6+bwx4
15lbsx6+bwx6
abs
i felt much better today. squats went easy. pin squats were strong. i failed the first attempt at 365 it got about 1" off the pins then nowhere. i stood up and resettled and got it with little problem.
badwolf42
Member
week 4 day 1
11/25/13
squat(kg)
70x5
130x5
160x2
175x4x4
dl(kg)
70x5
120x5
170x3
200x1
215x4
sumo dl(kg)
150x1
180x1x3
reverse hyper
105x15x4
ghrx15x2
the gym was a little more full that my usual time in and all the racks were taken already so i squatted on the platforms. the platforms have kg weights and i did't want to walk back and forth to get the lbs plates so i just went with the kg. thanks to a little bad math i ended up with 10 more pounds on the squat than i wanted so the squat took a little more out of me than i wanted. so i was a little tired before the deadlifts but they still went faily well. i got 473 for 4 with a fail on the 5th rep but thats still a rep pr at a lighter weight. hopefully i can get my weight back up over the holiday
11/25/13
squat(kg)
70x5
130x5
160x2
175x4x4
dl(kg)
70x5
120x5
170x3
200x1
215x4
sumo dl(kg)
150x1
180x1x3
reverse hyper
105x15x4
ghrx15x2
the gym was a little more full that my usual time in and all the racks were taken already so i squatted on the platforms. the platforms have kg weights and i did't want to walk back and forth to get the lbs plates so i just went with the kg. thanks to a little bad math i ended up with 10 more pounds on the squat than i wanted so the squat took a little more out of me than i wanted. so i was a little tired before the deadlifts but they still went faily well. i got 473 for 4 with a fail on the 5th rep but thats still a rep pr at a lighter weight. hopefully i can get my weight back up over the holiday
badwolf42
Member
week 4 day 2
11/17/13
FS (kg)
60x5
80x5
100x4
120x4x2
90x8
press (kg)
40x5
50x5
60x5
65x5
50x10
db row
85x15x2
75x35
pull up
30x7,+bwx6
30x6,+bwx5
30x5,+bwx9
db curl
30x15, 25x20
abs
nothing exciting. there were some bro's in the gym today upright rowing the bench while it was 'all you' 4 reps past what they could really do. it was terribly annoying, generally the gym doesn't get those types.
11/17/13
FS (kg)
60x5
80x5
100x4
120x4x2
90x8
press (kg)
40x5
50x5
60x5
65x5
50x10
db row
85x15x2
75x35
pull up
30x7,+bwx6
30x6,+bwx5
30x5,+bwx9
db curl
30x15, 25x20
abs
nothing exciting. there were some bro's in the gym today upright rowing the bench while it was 'all you' 4 reps past what they could really do. it was terribly annoying, generally the gym doesn't get those types.
badwolf42
Member
week 4 day 3
11/29/13
bench
95x5x2
135x5
185x5
230x4x4
Floor press
135x3
185x2
225x1
245x1
265x1
275x1
285x1
295x1
275x1x2
bd bench
85x8x3
65x15,12
band tri ext
2x20
the floor press went much better than i thought it would. i was hoping for 265 or 275 but i kept going up just fine and hit 295, i pressed it back to my face and almost lost it.
week 4 day 4
11/30/13
squat
135x5
185x5
225x5
315x4
390x4x3
390x3
390x4
single ply strap down
405x1
455x1
495x3
rdl
135x5
225x5
295x8x2
tripod squat
135x5
185x10
reverse hyper 105x20x2
80x20x2
55x20
abs
squats were going well on the 4th rep of the 3rd set the barbell rolled up on my shoulders and it was a real struggle at the top. on what was suppose to be the last set i failed on the 4th rep for no good reason. and did the set over and got it no problem.
11/29/13
bench
95x5x2
135x5
185x5
230x4x4
Floor press
135x3
185x2
225x1
245x1
265x1
275x1
285x1
295x1
275x1x2
bd bench
85x8x3
65x15,12
band tri ext
2x20
the floor press went much better than i thought it would. i was hoping for 265 or 275 but i kept going up just fine and hit 295, i pressed it back to my face and almost lost it.
week 4 day 4
11/30/13
squat
135x5
185x5
225x5
315x4
390x4x3
390x3
390x4
single ply strap down
405x1
455x1
495x3
rdl
135x5
225x5
295x8x2
tripod squat
135x5
185x10
reverse hyper 105x20x2
80x20x2
55x20
abs
squats were going well on the 4th rep of the 3rd set the barbell rolled up on my shoulders and it was a real struggle at the top. on what was suppose to be the last set i failed on the 4th rep for no good reason. and did the set over and got it no problem.
badwolf42
Member
week 5 day 1
12/2/13
squat
135x5
185x5
225x5
315x5
395x4x4
DL
135x3
225x3
315x1
385x1x8
sumo dl
315x10x2
reverse hyper
55x20x4
ghrx20
abs
i think its about time to take my monday squats down and build them back up again, i'm just not recovering from saturday so i need a little ligher to work i think.
12/2/13
squat
135x5
185x5
225x5
315x5
395x4x4
DL
135x3
225x3
315x1
385x1x8
sumo dl
315x10x2
reverse hyper
55x20x4
ghrx20
abs
i think its about time to take my monday squats down and build them back up again, i'm just not recovering from saturday so i need a little ligher to work i think.
badwolf42
Member
week 5 day 2
12/4/13
FS (kg)
60x5
90x5
110x4
120x4
130x4
90x3x5
press (kg)
40x5
50x5
60x5x3
db row
80x15x5
cable row
90x15
115x15x3
90x20
abs
i went a little heavier on the fs than i thought i was going to but it went well so i kept going up. i did a lot of abs also. pretty average for the rest
12/4/13
FS (kg)
60x5
90x5
110x4
120x4
130x4
90x3x5
press (kg)
40x5
50x5
60x5x3
db row
80x15x5
cable row
90x15
115x15x3
90x20
abs
i went a little heavier on the fs than i thought i was going to but it went well so i kept going up. i did a lot of abs also. pretty average for the rest
badwolf42
Member
week 5 day 3
12/6/13
bench
95x5x2
135x5
185x5
235x4x4
shoulder saver bench
225x1
245x1
265x1
285x1
305x1
325x1
295x1x2
db bench
85x8x3
60x12x2
blast strap tri ext
15x2
bench felt good i think the db benches are starting to help a bunch.
week 5 day 4
12/7/13
squat
135x5
185x5
225x5
275x5
335x3
400x4x4
box squat
135x2x2
185x3
225x3
275x2
315x1x5
reverse hyper
75x10
125x10
135x10x3
50x20x2
ghr
25x5
abs
squats were much better than monday, but that is expected. on monday i used a belt for the last 3 sets i got all 4 sets done today without a belt and pretty happy with depth. i did have a problem on shifting weight forward on a couple of the reps. pretty happy with the workout and looking forward to seeing where my deadlift is on monday.
edit: after i figure out how to get my videos uploaded to youtube with my new phone i will post them. could be awhile lol
12/6/13
bench
95x5x2
135x5
185x5
235x4x4
shoulder saver bench
225x1
245x1
265x1
285x1
305x1
325x1
295x1x2
db bench
85x8x3
60x12x2
blast strap tri ext
15x2
bench felt good i think the db benches are starting to help a bunch.
week 5 day 4
12/7/13
squat
135x5
185x5
225x5
275x5
335x3
400x4x4
box squat
135x2x2
185x3
225x3
275x2
315x1x5
reverse hyper
75x10
125x10
135x10x3
50x20x2
ghr
25x5
abs
squats were much better than monday, but that is expected. on monday i used a belt for the last 3 sets i got all 4 sets done today without a belt and pretty happy with depth. i did have a problem on shifting weight forward on a couple of the reps. pretty happy with the workout and looking forward to seeing where my deadlift is on monday.
edit: after i figure out how to get my videos uploaded to youtube with my new phone i will post them. could be awhile lol
badwolf42
Member
week 6 day 1
12/9/13
DL
135x5
225x5
275x3
315x3
365x3
405x1
455x1
495x4
sumo DL
315x1
365x1
405x1
455x1x2
squat
135x5
225x5
315x4
375x4x4
reverse hyper
75x20x2
50x20
abs
big PR day my previous best was 495 for one with a deadlift bar. i hit 495 for four with a squat bar. i almost got 5 reps but it slowed down right before my knee and i managed to get it a couple inches above my knee but couldn't finish it. a little lazy on the reverse hypers and abs since i was exhausted from the dl and squats
12/9/13
DL
135x5
225x5
275x3
315x3
365x3
405x1
455x1
495x4
sumo DL
315x1
365x1
405x1
455x1x2
squat
135x5
225x5
315x4
375x4x4
reverse hyper
75x20x2
50x20
abs
big PR day my previous best was 495 for one with a deadlift bar. i hit 495 for four with a squat bar. i almost got 5 reps but it slowed down right before my knee and i managed to get it a couple inches above my knee but couldn't finish it. a little lazy on the reverse hypers and abs since i was exhausted from the dl and squats
badwolf42
Member
i have been a little lazy getting these up. its finals time and i'm a little busy. anyway here is last weeks training and yesterdays.
week 6 day 2
FS (kg)
60x5
90x5
110x5x5
press (kg)
40x5
50x5
60x5
70x5
db row
100x10
100x25+55x20
low cable row
100x35
abs
my main goal was to get a lot of core work in this day which i did since i didn't expect to be anywhere near partially recovered until at least friday.
week 6 day 3
bench
95x5x2
135x5
185x5
225x1
240x4x4
deadstop pin bench at chest
135x1
185x1
205x1
225x1
235x1
245x1
255x1
db bench
85x10x3
55x15x2
circuit of:
skull crusher 65x10
close push upx10
band tri ext x15
everything following eachother for 3 circuits
bench was feeling fairly strong. deadstop bench wasn't making my shoulders very happy, i think i set it up to low and couldn't get a tight enough back.
week 6 day 4
squat
135x5
185x5
225x5
275x5
315x5
365x3
405x4
405x3
405x4x2
435x1x2
445x1
455x1
RDL
135x5
225x5
315x5x3
reverse hyper
100x10
135x10x4
ghr 25x2
abs
wanted to get 4x4 on the squat i just don't know what i did on the second set, i probably could have made the 4 rep but the 3rd was slow and i didn't have my head in the game. the last two sets were fine. i went up a little bit and the weights were moving well.
week 7 day 1
12/7/13
dl
135x5
225x5
275x3
335x1x12
sumo dl
295x10x2
295x20
cambered bar squat
135x5
225x5
275x5
315x10x2
reverse hyper
75x15x3
50x20
abs
my dl felt fairly good for the light week, it usually feels much heavier. i was debating weather or not to do a 4th or 5th set on the sumo or go for more reps on the 3rd. i went with the reps, 20 reps was actually fairly easy and i stopped several reps before i would be anywhere close to failure. the cambered bar squats were rough but i'm glade i managed.
week 6 day 2
FS (kg)
60x5
90x5
110x5x5
press (kg)
40x5
50x5
60x5
70x5
db row
100x10
100x25+55x20
low cable row
100x35
abs
my main goal was to get a lot of core work in this day which i did since i didn't expect to be anywhere near partially recovered until at least friday.
week 6 day 3
bench
95x5x2
135x5
185x5
225x1
240x4x4
deadstop pin bench at chest
135x1
185x1
205x1
225x1
235x1
245x1
255x1
db bench
85x10x3
55x15x2
circuit of:
skull crusher 65x10
close push upx10
band tri ext x15
everything following eachother for 3 circuits
bench was feeling fairly strong. deadstop bench wasn't making my shoulders very happy, i think i set it up to low and couldn't get a tight enough back.
week 6 day 4
squat
135x5
185x5
225x5
275x5
315x5
365x3
405x4
405x3
405x4x2
435x1x2
445x1
455x1
RDL
135x5
225x5
315x5x3
reverse hyper
100x10
135x10x4
ghr 25x2
abs
wanted to get 4x4 on the squat i just don't know what i did on the second set, i probably could have made the 4 rep but the 3rd was slow and i didn't have my head in the game. the last two sets were fine. i went up a little bit and the weights were moving well.
week 7 day 1
12/7/13
dl
135x5
225x5
275x3
335x1x12
sumo dl
295x10x2
295x20
cambered bar squat
135x5
225x5
275x5
315x10x2
reverse hyper
75x15x3
50x20
abs
my dl felt fairly good for the light week, it usually feels much heavier. i was debating weather or not to do a 4th or 5th set on the sumo or go for more reps on the 3rd. i went with the reps, 20 reps was actually fairly easy and i stopped several reps before i would be anywhere close to failure. the cambered bar squats were rough but i'm glade i managed.
badwolf42
Member
week 7 day 2
FS(kg)
60x5
80x5
90x10x3
sn deadlift(kg)
90x5
110x5
130x5x3
front lever work
lat pull down
160x10
135x15x3
curls
abs
the front lever work was rough, really hit my lats hard
week 7 day 3
bench
95x5x2
135x5
185x5
225x1
245x4x4
db bench
90x8x3
70x8x4
press(kg)
40x10x3
band tri extx10 between each set of db bench and presses. i was feeling fairly weak so i didn't work up on anything.
week 7 day 4
12/21/13
dl
135x5x2
225x5
275x5
315x3
365x3
405x2
455x1
495x1
545x1
sumo
315x2
405x1
475x1
495x1
squat
135x5
225x5
315x5
405x1
455x1
505 fail
515x1
525x1
reverse hyper
135x10
145x10
155x10x3
135x10
abs
big day. i used the deadlift bar and went heavy. i went up to 495 without a belt then 545 with the belt, i attempted 565 but it didn't get off the ground. the 545 was 30lbs pr. then sumo which before two weeks ago 455 lift was a pr of 440 so i got a 40lbs all time pr and 55lbs in three weeks. since the deadlift bar had a bit more slack than i was use to it threw me off on the 495 and i tweak a muscle in my low back. with the belt and taking the slack out of the bar the heavy deadlift was a lot smoother than the 495. i was going to work up to a fairly heavy squat but didn't expect much after the deadlift and sumo. i worked up to 455 with a belt then put on wraps and attempted a 5lbs pr. i hit my sticking point and came back down. it didn't feel to bad so i threw on 515 and wraped with the criss cross knee wrap instead of a parallel wrap and hit an easy rep then moved up to 525 for a 25lbs pr. i felt like i could have hit it for at least 2 more reps. i thought about going up but my back was saying stop so i did.
This will be the last post in this log. with christmas coming up and then the next week i'm getting married. so for the next couple of weeks i am taking some time to hit some easy work outs and get reset for the next year. after i get things started again i will set up a new log for the next year.
FS(kg)
60x5
80x5
90x10x3
sn deadlift(kg)
90x5
110x5
130x5x3
front lever work
lat pull down
160x10
135x15x3
curls
abs
the front lever work was rough, really hit my lats hard
week 7 day 3
bench
95x5x2
135x5
185x5
225x1
245x4x4
db bench
90x8x3
70x8x4
press(kg)
40x10x3
band tri extx10 between each set of db bench and presses. i was feeling fairly weak so i didn't work up on anything.
week 7 day 4
12/21/13
dl
135x5x2
225x5
275x5
315x3
365x3
405x2
455x1
495x1
545x1
sumo
315x2
405x1
475x1
495x1
squat
135x5
225x5
315x5
405x1
455x1
505 fail
515x1
525x1
reverse hyper
135x10
145x10
155x10x3
135x10
abs
big day. i used the deadlift bar and went heavy. i went up to 495 without a belt then 545 with the belt, i attempted 565 but it didn't get off the ground. the 545 was 30lbs pr. then sumo which before two weeks ago 455 lift was a pr of 440 so i got a 40lbs all time pr and 55lbs in three weeks. since the deadlift bar had a bit more slack than i was use to it threw me off on the 495 and i tweak a muscle in my low back. with the belt and taking the slack out of the bar the heavy deadlift was a lot smoother than the 495. i was going to work up to a fairly heavy squat but didn't expect much after the deadlift and sumo. i worked up to 455 with a belt then put on wraps and attempted a 5lbs pr. i hit my sticking point and came back down. it didn't feel to bad so i threw on 515 and wraped with the criss cross knee wrap instead of a parallel wrap and hit an easy rep then moved up to 525 for a 25lbs pr. i felt like i could have hit it for at least 2 more reps. i thought about going up but my back was saying stop so i did.
This will be the last post in this log. with christmas coming up and then the next week i'm getting married. so for the next couple of weeks i am taking some time to hit some easy work outs and get reset for the next year. after i get things started again i will set up a new log for the next year.