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Jamesxvx Powerlifting Journal


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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

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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

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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

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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

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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

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  • 4 weeks later...

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

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http://img713.imageshack.us/img713/9861/photoon20120624at14302.jpg

http://img267.imageshack.us/img267/6650/photoon20120624at14303.jpg

http://img189.imageshack.us/img189/7476/photoon20120624at14304.jpg

http://img401.imageshack.us/img401/8928/photoon20120624at14305.jpg

http://img855.imageshack.us/img855/9650/photoon20120624at1430.jpg

http://img444.imageshack.us/img444/3259/photoon20120624at1431.jpg

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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

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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!

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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

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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

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Yeah man, I blew some tendons in my ankle while I was out for a run. Knocked me out of lifting for a month. But on a plus side it got me to correct my form and do full depth squats which I wasn't really accomplishing before. So it was a good thing I guess? I'd rather be hitting my weights now than hitting 315 at 3/4 depth.

 

I think I'll be able to get there sometime in the future though!

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Military Press

July 12

Warm Up

95x5

105x5

115x3

 

Working Sets

120x5

125x3

135x4 PB

140x2

 

Superset with Wide grip chin ups

 

SHoulder Shrugs

205x10

275x10

315x10

315x10

 

BB Curl

Barx10

75x10

80x10

80x10

85x8

 

DB Shoulder Press

40x10

40x10

45x8

40x10

 

171 lbs Bodyweight

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Bench Day

Warm Up

Barx10

95x8

135x5

145x5

155x3

 

Working Sets

155x5

175x3

185x2

Superset with wide grip chin ups

 

Drop set

165x2, 2x155, 2x145, 140x3, 135x2

 

DB Bench

45x10

50x10

50x8

50x8

 

Face Pulls

100 reps between 42.5-50 lbs

Tricep Pull downs

100 reps between 40-50 lbs

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Deadlift 5/3/1 July 14

 

Warm Up

135x5

225x5

295x5

 

Working Sets

315x5

335x5

355x2

365x2

375x1 PB

 

I was determined to hit 375 today. I knew I was ready to bump up my max, as every time I was DL'ing I was hitting more reps and more weight. Really happy with getting that today.

 

Decline Sit Ups with 15lbs medicine ball

4 sets of 15.

 

Bent Over Rows

135x10

145x10

145x10

145x10

 

Cut my workout a little short, my upper back is still sore from loading mulch all last week and raking, and I knew my form wasn't going to be on par.

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  • 2 weeks later...

I've been busy with everything going on right now, and updating my journal is proving to be difficult. I'm still hitting the gym, and tracking my progress. So here's my new maxes as of today:

Bench 185x2

Deadlift 375x1

MP 140x1

Squat 265x2

 

Body weight is currently 168.

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Thanks man. It just takes work and dedication. Just keep going to the gym and pushing yourself and remember half the battle is mental. I you have a bad week, just give everything you have next week and you'll be there in no time!

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