Jamesxvx Powerlifting Journal

[jamesxvx]

May 19. Squat day
145x10
185x10
205x3
205x5
225x5
275x1 Failure.
265x2 failure
225x4

Dropset
225xx3
185x3
135x9

Leg Press
270x10
270x10
290x10
290x10

Leg Extension
4x10x50 each leg

Hanging Leg Raises
4x10

[jamesxvx]

May 20. Military Press day.
Military Press- Warm up

70x5

80x5

90x3

Working Sets

95x5

105x5

120x5

120x6 PB

Dropset

115x3,105x3, 95x3, 75x3

Supersetted with wide grip chin ups

Shoulder Shrugs

135x12

185x12

205x12

225x12

Bent Over Rows (Wrong day, I read my book wrong haha)

115x10

135x10

Shoulder Press

35x10

40x10

40x5

35x8

35x8

EZ bar curls

45x10

65x10

75x10

60x10

60x8

Lat front/side raise supersets

10x10x10

15x8x8

15x6x6

[jamesxvx]

Deadlift (May 21)
Warm-up Sets

165x5
225x5
275x3

Working sets
275x5
315x5
315x6

1RM
335x1
345x1

Bent Over Rows
135x10
135x10
125x10
125x10

Lat Pull Downs (Superset with Bent over rows)
85x10
100x10
100x10
100x10

Deficit Pulls (4” Lift)
135x10
225x8
225x5

Incline Situps with 6 lbs medicine ball above head
4x12
T-Bar Rows
135x10
135x10
135x10

[jamesxvx]

Bench Day. 23. 20212
Bench Warm up sets
45x10
95x5
115x5
135x5

Working sets (Supersetted with Wide grip pull ups)
145x3
145x5
150x5
Dropset
150x3,145x2, 135x5, 95x5

Face Pulls
35, 42.5, 50, 57.5 x 12, up to 100 reps

Tricep Pushdowns
30, 40, 50 x 12-15 for 100 reps

Dumbbell Bench
40x10x5

[jamesxvx]

March 24, 2012
Squat Day.

Squat warm up sets
145x5
185x5
225x3

Working sets
205x5
225x5
245x4 (failure on 5th attempt)

Dropset
225x3, 205x4, 185x5, 135x3

Leg Press
273x10
393x10
423x10
443x10

Leg Extension
100x10x2
120x10x2

Hanging Leg Raises
4x10

[jamesxvx]

Military Press Day
Military Press
Warm Up sets
95x5
105x5
115x3

Working Sets
105x5
120x3
135x1 PB

Dropset
125x2, 115x2, 95x3, 85x2, 75x2, 65x5

Shoulder Shrugs
135x12
185x12
205x10
225x8

EZ bar curls
65x10
75x10
75x10
75x10

DB shoulder Press
35x10
40x10
40x9
40x7
35x10

Lat Front raises
10x10
15x10
15x10

Body Weight 176

[jamesxvx]

June 23, 2012
Deadlift Day

Warm Up
135x5
185x5
225x3

Working Sets
275x5
315x5
335x5 PB

Bent Over Rows
135x10
135x10
140x10
140x10

Lat Pull downs
85x10
100x10
90x10
90x10

Incline Sit ups
4x15

T bar Rows
135x10
135x10
135x10

I haven't been writing on here in a long time. I've been taking online courses during the summer to help me graduate next year, so I'm definitely busy. But thi next one seems to be a lot more writing and a lot less studying so that will be cool.

My body weights has dipped to 165, a decrease from where I sat around the 175 mark a few months ago. This is due to landscaping for 11 hours or more everyday.

My lifts haven't seen a decrease though:
Bench
170x4
Deadlift 335x5, 355x1
MP 135x1
Squat 245x2

[jamesxvx]

[jamesxvx]

June 24, 2012
Squat Day
Warm Up
135x5
185x5
215x3
Working sets
225x5
235x5
245x5 PB (ass to the grass)
Dropset from 225-135 x 15 reps

Leg Press
465x10
515x10
555x6
555x7

Leg Curl
100x10
120x10
140x10
150x10

Hanging Leg Raises
4x12

[jamesxvx]

June 26
Bench Day

Warm up
95x5
115x5
135x5
Working
135x3
145x3
155x3
165x3
185x2 PB!

That 185 was my summer long goal. I'm extremely happy about hitting it this early, and I can't wait to push myself past it.
Drop-set from 155

DB Bench
40x10
45x10
50x10
50x9

Face pulls x100 reps
Tri Pulldowns x 100 reps

[jamesxvx]

June 27, 2012.
Deadlift Day

Warmup Sets
135x5
225x5
295x3
315x5
325x5
335x5

I threw in some incline sit ups in between sets.

Bent over Rows
135x10
145x10
150x10
155x10

Lat front and Side raises
10x10
15x10
15x10

[jamesxvx]

Stepped on the scale today after my shower, turns out I weigh 163, leanest and strongest I have ever been. I'm really happy, but I'm hoping to pack on some muscle and step up my calories and turn that into some mass!

[jamesxvx]

Military Press Day
July 2, 2012

Warm Up
95x5
105x5
115x5

Working Sets
115x5
120x5
125x5

Drop-set
125x3, 120x1, 115x3, 95x4

Shoulder Shrugs
185x10
225x10
295x10
315x8 PB

DB Shoulder Press
35x10
45x10
45x8
45x7

EZ bar Curl
75x10
85x10
90x8
90x10

[jamesxvx]

Deadlift Day, July 6, 2012
Warm Up sets
135x5
185x5
255x3

Working Sets
275x5
295x5
315x7 PB
Supersetted with incline situps with weighted Medicine ball (10lbs and 15lbs)

Good Mornings
115x8
135x8
155x8

T Bar Rows
125x10
135x10
170x10
180x10

Bent Over Rows
135x10
145x10
155x10
155x8

[asparagus]

What happened to your squats dude? A few months back you were hitting 315 - did you have an extended stint of not lifting?