Jump to content

Jamesxvx Powerlifting Journal


Recommended Posts

April 1, 2012

Had a band practice today, there was a bench and weights there. I ended up helping my friend with his form on a lot of lifts and helping him figure out a routine which was really cool.

Did some bench stuff, tracking just so I remember I did a little workout today.

Bench Press

125 x 12

145 x 8

145 x 6

145 x 6

Link to comment
Share on other sites

  • Replies 450
  • Created
  • Last Reply

Top Posters In This Topic

March 3, 2012

Chest

Guillotine Press

125x12

135x8

145x8

 

Bench Press

135x10

145x8

155x6

155x6

145x5

135x5

 

Close grip Bench

100x12

125x10

125x8

125x6

 

Dumbbell Bench

40x10

40x8

40x9

 

Chest felt good today, bought a bunch of whole foods today since my diet was terrible last week due to being broke and not getting paid.

Link to comment
Share on other sites

april 4, 2012

Back

 

Deadlifts (took it easy since my hand hasn't healed as much as I would have liked it to, but its getting better)

135x12

225x12

315x2

(Callus ripped, and I couldn't grip the bar, instead of messing it more and continuing, I switched to double overhand RDL)

 

RDL

225x5x4

 

Bent Over Rows

135x12

145x10

155x10

 

Seated Rows

135x12

150x12

160x12

Big improvement.

Link to comment
Share on other sites

April 10, 2012.

Legs

Leg Press(each leg)

135x12

180x12

215x10

225x5

 

Squats

135x12

225x10

275x5

315x5 (3/4 depth, 2 inches off parallel)

 

Calf Raises

380x12

320x12

340x12

 

Leg Extension

120x12

150x12

165x12

 

Felt good with that workout, hitting the gym after this interview tonight for chest.

Link to comment
Share on other sites

April 13. 2012.

Back

Seated Rows

120x12

135x12

150x10

 

Deadlift

135x12

225x12

275x5

315x4

Worst deadlifting I've done to date. My grip was super weak, I couldn't fight the doubt that was building in my head and I just didn't feel strong today. I fought through it, but couldn't get past my terrible mentality. Ripped a bit of my hand again, not as bad as my prior ones, but still sucks.

Bent over rows

135x12

145x10

155x10

 

RDL

225x12

245x10

245x5

Link to comment
Share on other sites

April 16, 2012

Shoulders

 

Finally back at the gym today after having a stressful few days with exams.

 

Power Cleans

135x10

145x5

145x5

145x4 (Failure)

 

Shoulder shrugs

145x12

225x10

225x10

 

My grip was extremely weak today, I'm attributing it to the fact I only got 5 hours of sleep and I've just been studying all week,

 

Shoulder Press

35x12

35x12

45x10

 

Shorter work out because I was beginning to sacrifice form for my lifts.

Link to comment
Share on other sites

April 18, 2012.

Legs

 

Solid 12 km bike ride to the gym and back.

Leg Press

135x12

180x12

205x10

230x5 (PB)

Next week, max out at 250.

 

Squats

135x12

225x10

275x5

295x5

Worked on my form a lot more today. My blood sugar was dipping low in my workout, and I wasn't feeling up to par. So I ended up grabbing a gatorade to raise it.

 

Calf Raises

280x12

320x12

340x12

Focused on my depth, a solid contraction and extension. Felt really good on these, my calves definitely got a solid workout.

I cut out the leg extension this week, I was feeling a low blood sugar after the calf raises. All in all a solid leg day.

 

During exams my diet hasn't been up to the level I would like it to be, but that's solely my fault. I'm trying to balance my diet and school, and the stress just gets the best of me sometimes. I bought groceries today, and had a large 1300 calorie dinner to bring in some of the nutrients I've been lacking. So that definitely helped me feel better. More effort into my health this week.

Link to comment
Share on other sites

I have vegan meal optimizer in the morning, so that's 16 g I think. Plus half a serving of vegan proteins plus before my workout and a full serving after. So that makes about 46 grams in total, so probably around 75-85 grams a day.

Link to comment
Share on other sites

I still weigh around 170, when I was talking about my protein intake before, I went about it the wrong way and estimated a higher amount than I think I could realistically eat. I think I'm getting more than 20 grams of protein a day, I've never really taken the time to figure it out. But I eat a lot of quinoa, tofu and tempeh.

Link to comment
Share on other sites

April 22, 2012.

Military Press.

I'm starting the 5/3/1 Powerlifting routine, and today was one of the best and toughest workouts I've had. I felt pushed to the brink of dropping the weights and just powered through. Whole Upper Body got worked hard, and I can already tell I'm going to love this program.

Military Press Warmup

5x70

5x85

3x90

Working Sets

5x10

4x115

4x115

Dropping that 115, recalculating my maxes, but 4x115 is still a PB for me.

These were supersetted with 8 chinups regular grip.

1 Dropset

105-95-75x 13reps

 

Shoulder Press

30x10

30x10

30x10

30x8

25x8

 

Lateral Raise/Reverse Lateral Raise Supersets

I've never done these before and I definitely struggled.

12.5x10

12.5/10x10

10x10

 

Barbell Curls

6x45

10x75

7x65

10x60

10x60

15km Bike ride to and from the gym plus a bike to the grocery store.

Afterworkout Nutrition

1.5 scoops of vegan protein powder and Pasta Salad.

Link to comment
Share on other sites

April 24. 2012

Back -5/3/1 Training

 

Deadlift - warmups 5x165,5x200,3x230 / 5x230,5x265,7x300

 

Hanging Leg Raises 4x10

 

Good Mornings

 

7x45,10x95, 10x135,10x135 (Never done these before, felt good)

 

Bent Over Rows

 

4 Sets of 135x10

 

Leg Curls

 

4 Sets of 105x12

 

Body Weight: 178.5

 

Solid workout today, this 5/3/1 plan is pushing me to my quitting point and it rules. I've never worked this hard at the gym, but I can already see strength gains so I'm definitely happy with how its working out.

Today was the last day I'm in Peterborough, which means last day at the gym for a week or two. I'm heading home tomorrow and looking into the gyms close to home. Landscaping and Gym throughout the week may be the best combination for overall fitness.

Link to comment
Share on other sites

I've been home for a few days now, and I've worked for two shifts. Laying sod, lifting stone, stuff rules. I don't have a lot of weight at home, so I'm doing a lot of pushups and body weight exercises, along with the barbell and 30 pound dumbbells I have. I think the barbells gets me around 80 pounds, or a little more. Which isn't too bad. I'm waiting for my first pay to come in to check out gyms. I'm hoping I have enough time in between my 12-13 hour shifts and sleeping to get there.

Link to comment
Share on other sites

So a new update is in order, I ended up partially tearing a tendon in my foot last weekend while at work. So that's kept me from doing absolutely anything physical since I'm in an aircast. I'm hoping that tomorrow I can get back into some eat dumbbell exercises to see how my foot feels and hoping I can head back into work on monday. Hopefully the gym will start next week as well.

Link to comment
Share on other sites

  • 2 weeks later...

May 13, 2012.

Finally got back to the gym. Found one near my house that is 24 hours and is decently sized with solid equipment.

Weighed in at 172 today. Lost some weight, some muscle, some fat.

Military Press Day

MP

5x70

5x90

3x90

5x95

5x105

6x105

Supersetted with 6-8 wide grip chin ups in between.

Dropset

85-75-65-55

 

DB shoulder Press

30x10

30x9

25x10

25x9

25x10

 

BB Bicep Curl

45x10

55x10

65x10

75x7

65x10

 

Lateral front and side raises

3 Sets of 10 each

 

Incline Situps

12xBW

12xBW+25

12xBW+25

 

Saw some strength decreases, mainly in my Military press, but surprisingly I haven't hit 75 in by Bicep curls, so that was cool. Really happy at being back at the gym.

Link to comment
Share on other sites

May 16, Bench Day.

Bench 95x5

115x5

155x5

135x5

135x5

135x5

 

Dropset

115-95-45

 

Chest Supported Rows

10x35

10x35

10x40

10x40

 

Dumbbell Bench

35x10

35x10

45x10

45x10

45x10

 

Tricep Pushdown.

75 reps at 40/30 lbs.

 

Face Pulls

2-/25/35 lbs 100 reps

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...