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Jamesxvx Powerlifting Journal


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Thanks dude, Slow and steady is the best mentality to use while lifting! Keep it up dude and you'll get there!

 

On a really sweet note, I bumped my Deadlift up to 385 tonight with 375x3 in before. Cable rowing 160x10 consistently, Incline Sit ups with a 15 pound ball and some deficit pulls. This is extremely rushed as I'm off to get some sleep before an early shift, but I wanted to get this in before it slipped my mind.

 

Saw a buddy from high school at the gym and he was so impressed by my pulls that he told me I need to start competing in some powerlifting competitions. It was a wicked confidence boost, but at the same time, my goal is to get into the competition hitting a 405 DL at least a 315 squat and a 225 bench. Until I've worked my ass off to hit those, I won't be happy with my lifts in a competition.

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July 30th

Bench

 

Barx10

95x5

135x5

155x5

165x5

175x4

 

Dropset from 155-135

 

Dumbbell bench

45x10

50x10

55x10

60x5

 

Face Pulls 47.5 up to 75 x100 reps

 

Tri pull downs

40-55 lbx x100 reps

 

Body weight at 168.

 

Looked up the qualifications for my lifting category in Ontario Powerlifting. I need to hit 836, and I can hit 845 right now. I'd be sitting in the "IV" class. The meet is the 18th, and mentally I'm not ready yet. But definitely a goal to shoot for.

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  • 2 weeks later...

Haven't posted in a while. I'm still hitting the gym regularly, work it picking up for the end of the summer. Its nice.

Here's my bench press workout today or a max week.

 

Warm Up

Barx10

95x5

115x5

135x5

Working Sets

155x5

175x3

195x1

200 Failure

Supersetted with wide grip chin ups

 

Even though I failed on a 200 press, I was super close to locking out and I know I will hit it soon.

Dropset

165 down to 145

 

Dumbbell Bench

45x10

50x10

55x10

60x6

 

Face Pulls

50-57.5 x100 reps

Tri Pull downs

45-55 x100 reps

Supersetted with decline situps with a 15 pound ball. 3 sets of 15

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August 31, 2012

MP

Warm Up

Barx10

95x5

115x5

135x3

145x3

150x3 PB

Dropset from 145-135

Supersetted with wide grip chin ups

 

Shoulder Shrugs

205x10

245x10

275x10

305x10

Went light today to get used to the smaller bars, which kill my hands

 

DB Shoulder Press

40x10

45x10

50x10

50x10

 

EZ Curls x10

Bar+30

Bar+45

Bar+45

Bar+45

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September 2, 2012

Bench

W.U

Barx10

95x8

115x8

135x5

 

155x3

165x3

185x3 PB Reps

 

Wide Grip @ 155

x5

x5

x5

Just wanted to focus on my form here, seemed to have worked.

 

Dips @ BW

x8

x8

x8

x8

 

DB Bench

40x10

45x10

50x8

50x8

 

Using creatine again, found a full container at my house up at school which is awesome.

Post workout I blend two bananas, a handful of frozen mangoes, hemp seeds, chia seeds and vega protein with some almond milk. Favourite shake so far.

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Deadlift, September 3

W.U

185x5

225x5

315x3

365x3

365x2

The bars at the gym at my school have literally no grip. Despite hating straps, in order to keep my strength on my pulls I'm going to grab some before next week. I wanted to pull 405 today, and I knew I could but having the bar slip out of my hands was a no go.

 

Bent Over Rows

135x10

155x10

155x10

165x8

 

Cable Rows (Seated)

105x10

135x10

150x10

160x10

 

Deficit Pulls (8 inch height)

155x5

155x5

225x5

225x5

 

Decline Situps

3 sets of 30 second reps

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September 4, 2012

Squats

Barx10

95x5

135x5

185x5

225x5

245x3

265x3

285x3

Felt good, legs felt strong today and definitely going to push my max this month as much as I can.

Dropset

280x2

270x2

260x3

245x2

225x3

 

Front Squats

Barx5

135x5

135x5

135x5

Just trying to get comfortable with these so I can work them into my routine on a regular basis.

 

Leg Press

Weight for each leg

135x10

185x10

185x10

205x10

 

Standing Calf Raise

240x10

320x10

400x8

400x10

Can't go any higher on this machine, maxed out at 400, felt weird to do that haha

 

Leg Extension

105x10

130x10

165x10

180x10

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September 13, 2012

Squats

Barx5

135x5

185x5

225x3

245x5

265x5

275x5 ATGx2

225x5 ATG

 

Leg Press

Weight+Body weight (175)

200x10

300x10

340x10

360x10

 

Standing Calf Raises

320x10

400x10

400x10

400x10

 

Started some BCAA's today, after looking into them for a few weeks. Talked to a supplement person at my health food store which was sweet. She cut me a deal because I go there fairly often which was nice. Also the cashier said I reminded her of a wrestler, so that was even cooler

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September 17, 2012

MP

Body Weight Dips

3 sets of 10-12

 

MP

Barx5

95x5

115x5

125x3

135x2

135x3 I did a max day last week and I think my shoulders were still feeling it, so I decided to not try and hit a new max for a second week in a row but opted for more reps at 135

125x5

135x2

 

Supersetted with wide grip Chin ups

3x5

 

Shoulder Shrugs

225x10

275x10

315x10

365x5

Finally bought some chalk and my grip was super solid. Great buy, just need to keep it hidden.

 

EZ Bar Curls

Bar+30x10

Bar+40x10

Bar+50x10

Barx60x8 PB

 

Gym was packed in the freeweight area and my shoulders were done so I called it quits after the curls.

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