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Jamesxvx Powerlifting Journal


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March 9th, 2012.

Back and trap day!

 

Deadlift

135 x 12

225 x 12

315 x 10

365 x 1 (New PR)

I thought I could get two out of the 365, but My hand decided to not cooperate and was causing me some grief. Happy with that gain though, up from 350.

 

Shoulder shrugs

135 x 12

185 x 12

185 x 12

 

Bent over rows

135 x 12

155x 12

155x 10

 

Seated Rows

120 x 12

135 x 12

135 x 12

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March 10, 2012- Shoulders

 

Shoulder shrugs

205 x 12

225 x 12

225 x 12

 

Power Cleans

135 x 6

155x 2

145 x 6

145 x 6

This was the lowest point of my workout, on one of my throws with 155 on the bar I connected with my chest and didn't get my catch. I felt terrible after that, lost a lot of my confidence and needed a few minutes to re-motivate myself. Finally forced myself and struggled through two more sets of 6 with 145. Still an improvement.

 

Seated shoulder press dumbbell

30x12

35 x 12

40 x 12

Realized I needed to focus on my strength in my shoulders more, I've definitely overlooked them.

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March 13, 2012.

 

Guillotine Press

115 x 12

135 x 12

145 x 12

 

Bench Press

135 x 12

145 x 7

155 x 4

155 x 5

Overall I'm not fairly content with my bench today. I usually can't get my depth as well as I want, but today it felt great.

 

Wide grip Bench (Focused on power and form)

100 x 12

100x 12

100 x 12

 

Pectoral Flies

120 x 12

125 x 12

130 x 12

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March 16: Triceps and shoulders

Tricep Pull down (Bar)

60 x 12

75 x 12

85 x 12

 

Tricep pulldown (Rope)

60 x 12

65 x 12

70x 12

 

Shoulder Shrugs

135 x 12

225 x 12

225 x 12

 

Power cleans

135 x 5

145 x 5

155 x 5

155 x 5

 

Overhead Press

100 x 12

105 x 10

115 x 3 (too big of a jump)

105 x 8

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March 17, 2012. Biceps

 

Bicep Curl (Close grip)

60 x 12

75 x 12

85 x 12

 

Bicep Curl (Wide Grip)

60 x 12

75 x 12

80 x 12

 

Seated Hammer curls (Drop sets)

35 x 12

30 x 10

25 x 8

 

Standing Bicep Curls (Drop Sets)

30 x 12

25 x 12

20 x 12

 

Felt good today, first day I've dedicated to solely biceps, and it was a good choice. Definitely need to focus on them as well as tri's.

Tomorrow is Legs, I'm hoping that the gym is dead and I can try a 1 RM, or at least a 90% fully down squat.

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March 18, 2012.

Stoked on the gym being dead today due to most of the people that go to my gym are most likely feeling the after effects of St. Patricks day.

Legs.

 

Squats

135 x 12

225 x 12

275 x 5

295 x 5

315 x 3 (PB)

probably my best squatting I've done to date. Felt good, felt strong. Wanted to hit 315 today and put everything into it.

 

Leg Press(Single Leg)

135 x 12

180 x 12

225 x 12

250 x 10

 

Standing Calf raises

200 x 15

240 x 15

280 x 15

 

Leg Extension(reverse)

100 x 12

120 x 12

120 x 12

 

12 KM ride to and from school on my bike as well. Felt good.

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March 19, 2012

Chest

Guillotine Press

125 x 12

135 x 10

135 x 10

 

Bench Press

135 x 12

155 x 10

155 x 8

155 x 6

Figured I'd throw in an extra set instead of bumping up my bench weight today. I wanted complete reps, (hit my chest and lock out) so that's what I mainly focused on. I'm impressed with m strength here, Very happy with being able to start hitting 155 consistently. My goal is to hit 185 by the end of the semester, and go off that in the summer. 225 By the summer as well.

 

Close grip Bench

115 x 12

115 x 10

115 x 8

Went for power rather than strength, Focused on the contraction and extension.

 

Pectoral Flies

120 x 12

135 x 12

135 x 12

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March 20, 2012

Back day.

Deadlift

135 x 12

225 x 12

315 x 6

355 x 1

(My left hand couldn't handle a grip today for some reason. Ripped my hand up pretty good, my gym doesn't approve of chalk)

315 x 5

 

RDL

225 x 8

225 x 9

225x 6

 

Bent over rows

135 x 12

145 x 10

155 x 8

 

Dumbbell row

60 x 12

60 x 12

60 x 10

 

Overall I'm fairly happy with the workout today, I wish my grip didn't slip, I wanted to push my max a bit today, but there is no use in getting hurt over it.

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March 21, 2012.

Rest Day.

Body feels good today, no soreness or stiffness. Protein shake in the morning, and consuming more protein from now on as part of my diet.

I was pretty much only bulking since I started lifting. Now its time to consciously think about what I'm consuming, and hit my goals. I weighed in at 177 at the gym this week, I'm hoping if I consume about 60% protein, 30-35% carbs and 5-10% fats, I can cut some fat off my body and still increase my lifts.

If that doesn't work, I'll start consuming more.

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Nice numbers, especially hitting that 315 squat. I can't wait until I get there - should be a few more weeks. 60% protein seems a little crazy. If your packing about 3000 calories a day, and with this kind of lifting I think that would be the bare minimum, that translates into 450 grams of protein a day. I think that's a bit much and would probably wreak havoc on your digestive tract! If you swap to 60% carbs/30-35% protein it would be a bit more manageable, but that's still a lot of protein! How do you plan on getting that much?

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I'll be 100% honest, I figured that was a good percentage, but didn't factor in the amount of food I would be eating to keep up my caloric intake haha. Rookie mistake.

I tend to eat a lot of nuts and seeds, start my day out with vega in the morning, A shake after workout, and a shake before bed.

 

You'll be able to hit your 315 squat man, no problem. Your numbers are super impressive.

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March 23, 2012.

Took 2 rest days to give my body some time to repair itself.

Shoulders

 

Shoulder shrugs

185 x 12

225 x 10

245 x 8

 

Power Cleans

135 x 8

145 x 5

155 x 5

165 x 2 (Missed a toss, didn't want to mess with my back)

135 x 5

 

OP

95 x 12

105 x 8

105 x 8

 

Shoulder press (Seated)

35 x 12

35 x 10

35 x 8

 

Felt good today, I slept in for the first time in a few weeks since school has been so hectic. Picked up a new thing of brown rice protein, never tried it before, seems alright, a little chunky.

Its time to cut. I've been gaining a solid portion of fat and I'm looking to get rid of it. To do so, I'll be eating a lot cleaner, more greens and and healthier options. I'm stoked, first time bulking and it went really well. Hoping that cutting will go the same way.

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March 24, 2012

Arms

Seated Bicep curl (Close grip)

75 x 12

90 x 12

90 x 10 (PB)

Wide grip

60x 12

75 x 10

75 x 10

 

Tricep pull down (bar)

75 x 12

85 x 12

85 x 12

(rope)

65 x 12

70 x 12

70 x 12

 

Standing dumbbell curls

30 x 12

35 x 12

35 x 12

 

Decline hammer curls

30 x 12

30 x 10

30 x 8

 

All in all a solid arms workout, switched to a rice protein this week, and I can already say I'm not a fan.

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March 26, 2012.

Legs

 

Squats

135 x 12

225 x 10

275 x 5 (Ass to the grass)

305 x 5 (2 ass to the grass, 3 - 3/4)

315 x 5 (3/4)

 

Legs felt good yesterday, today they feel like Jello, but well worth it.

 

Leg press (weight for each leg)

135 x 12

225 x 10

270 x 8

300 x 5 (PB)

 

Calve raises

260 x 15

300 x 12

340 x 150 (PB)

 

Leg extension

120 x 12

135 x 12

150 x 12 (PB)

 

Saw a lot of increases in leg strength this week, which is great. I'm off creatine for now, already lost a couple pounds of water weight, but my abs are now visibile which is definitely cool.

School is nuts, this week. Hopefully hitting the gym as much as I can!

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March 27, 2012

Chest

 

Guillotine Press

115 x 12

125 x 10

130 x 10

Should be ready to bump that weight up to 135+ next week

 

Bench Press

135 x 8

145 x 6

155 x 5

155 x 5

I really need to work on my chest strength. I'm finding my other lifts are increasing, while my bench is remaining steady.

 

Incline Bench

95 x 10

105x8

115 x 5

115 x 5

 

Dumbbell Bench Press

40 x 8

40 x 9

40 x 8

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March 29.

Back

 

Deadlift

135 x 12

225 x 12

295 x 6

315 x 5

Ripped another callous, so I'm taping up my hand and investing in some stuff a video a new friend from here told me about. So I'm grabbing a porous stone, and some nice lotion (vegan friendly) and giving my hands an overhaul.

 

But for now I'll tape it up and hit the gym back tomorrow and see if I can get my deadlifts to 350 at least.

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March 30,2012.

Shoulders and Back.

Taped up my hand, and it actually held together pretty well. I had to decrease the weight on some of my lifts just to keep the pain down, but all in all a solid workout!

 

RDL

185x12

225x10

225x8

 

Shoulder Shrugs

135 x 15

185x15

185x15

 

Bent over Rows

135 x 12

155x10

155x10

(Big improvement strength wise)

 

Seated Rows

130 x 12

135 x 10

135 x 10

 

Overhead Press

95 x 12

105 x 10

105 x 5

Workout tired me out today, trying to finish off my back workout from yesterday and a shoulder workout as well. So I stopped after the overhead press. I'll be able to do drop sets of shoulder press tomorrow anyway, so not a huge loss!

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