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 Post subject: Greg's Powerlifting Training Journal
PostPosted: Mon Feb 27, 2012 7:39 pm 
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Rabbit

Joined: Mon Feb 27, 2012 7:07 pm
Posts: 71
Some deadlift training seems an appropriate way to start out this log.

10 weeks out from my next meet:

Foam roll
GHR x body weight 10x2
Micro-mini Elite band single arm pull downs 20x2
Micro-mini Elite band pull aparts 15x2
Average band rows 15x2
Traction

Deadlift:
135x10 x2
225x5 x2
315x3
Added belt/briefs
405x2
460x2
470x2

Buffalo bar good mornings:
145x10 x2
235x8 x3

DB Rows 75x12x3
Elite average band standing crunches 30x4
Wide grip pull downs 135x12x3
GHR 55x6, 60x6, 65x6
DB hammer curls 30x12x3

More traction and static stretching.


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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Mon Feb 27, 2012 8:00 pm 
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
Damn son. Where's the meet?

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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Mon Feb 27, 2012 8:07 pm 
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Rabbit

Joined: Mon Feb 27, 2012 7:07 pm
Posts: 71
New Port Richey, Florida. A number of other teammates are heading down there to compete as well. We're all hoping for some good PR's and a team trophy.


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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Mon Feb 27, 2012 9:57 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
Stupid strong


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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Wed Feb 29, 2012 10:52 pm 
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Rabbit

Joined: Mon Feb 27, 2012 7:07 pm
Posts: 71
I've been getting a shooting pain in my elbow as of late. My training partners think that it's from using reverse bands for my speed bench so I've completely cut that out. I'm still feeling the residual effects though.

Warm up:
Mini-band pull aparts 15x2
Mini-band tri extension 15x2
Average band standing crunched 30x3
Average band rows 15x2
GHR x body weight 10x2
Traction
Stretching

Bar 20x2
95x15
135x12
185x8
225x5
275x2
Added bench shirt
315 1/2 rep to work the shirt up some and see how my elbow was feeling
3board 385x2
3board 425x2
3board 445x2

I wanted to get in some higher board work, but my elbow started flaring up pretty badly. Everything felt pretty easy though.
Incline db tri extension 45x8x3
Lat raises 35x8x3
Tri press down 90x8x3
Average band pull aparts 8x3

More traction, more static stretching. As much as I loathe stepping off of a training cycle, I'm looking forward to not seeing the gym next week and going to The Keys. I'm hoping that a little time off will ease the pain that's developed from benching with bands.


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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Fri Mar 02, 2012 7:22 pm 
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Rabbit

Joined: Mon Feb 27, 2012 7:07 pm
Posts: 71
I've been feeling beat up these past couple of days and today was no exception.

Standard warm up.

Mastodon bar 20x2
150x12
225x8
315x3
Low box(~1 1/2" below parallel) suit, straps down
420x3
510x3x3

Speed pulls
315 1x10

I'm not happy with today at all. Squats felt heavy all the way through and I even went lighter than I should have been. I'm really starting to believe this week off will be a good thing.


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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Sun Oct 07, 2012 9:40 am 
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Rabbit

Joined: Mon Feb 27, 2012 7:07 pm
Posts: 71
Going to start keeping up with this again.

I benched yesterday. I've been doing really well and making great improvements with my raw and geared benching lately. I've started really cleaning up my diet and sleeping more.

95 x 15
135 x 12
185 x 8
225 x 5
275 x 2
Added shirt
(2 board) 385 x 1
(1 board) 425 x 1
455 x 1
475 x 1

This was a 50 pound PR for me so I'm extremely excited. The meet I wanted to do in December is canceled, so I'll be doing one in February now. With the way everything has been going lately I don't think it's out of the question to go 700 on the squat, 500 on bench, and 550 on deadlift. I'd be pretty close to an Elite ranking at that point. We'll see if the progress keeps up!

Drop set 225 x 10

DB shoulder press 40 x 10 x 5
EZ Bar press downs 75 x 10 x 5
Single arm rows on cable machine 60 x 10 x 5
T Bar rows 135 x 10 x 5


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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Sun Oct 07, 2012 2:51 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Nice deadlift and bench numbers!

Cool that you spend so much time on other aspects of training like warm-up, foam rolling muscles, and things like that.

All the best with your training. Numbers are looking good.

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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Sun Oct 07, 2012 8:10 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
Glad to see you back on here. Stupid strong.....


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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Tue Oct 09, 2012 3:11 pm 
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Rabbit

Joined: Mon Feb 27, 2012 7:07 pm
Posts: 71
Deadlifting today. My numbers are down from those that I posted in the past, but this is all raw and conventional after hurting my back a while ago. I'll be back in the game soon enough.

Standard warm up
+wide grip pull downs 105 x 15 x 2

135 x 10
225 x 8
315 x 5
Added belt and Xibalba on the boombox
385 x 2
430 x 2
Drop set pseudo-speed-pulls
315 x 3 x 3 (60-90 second rest periods)

Power shrugs 315 x 5 x 3
All of the following have 60 second rest periods
Stiff legged deadlifts 225 x 5 x 3
Barbell rows 185 x 5 x 3
Underhand pull downs 195 x 5 x 3
Goodmornings 205 x 5 x 3

All sorts of exhausted now and not looking forward to writing a paper. Can anyone recommend a good vegan lifting belt? The belt that I have right now is suede, but someone gave it to me for free so I wasn't going to argue. I've been trying to find one that is heavy duty enough to support my chubby little self. If someone can point me in the right direction, I'd appreciate it!


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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Wed Oct 10, 2012 3:18 pm 
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Rabbit

Joined: Mon Feb 27, 2012 7:07 pm
Posts: 71
Dynamic effort benching day. These workouts aren't always done in the standard Westside methods, but just to get some volume in and work on some explosiveness. I weighed myself today and am pleased with my progress of losing weight. I weighed in at 260.5 from 274 two months ago. I still don't have much of a neck and my XL shirts are still fitting well so I'm pleased with my progress.

Standard warm-up. I'm going to stop saying this because it's just implied at this point.

Bar x 20
95 x 12
135 x 8
185 x 2 x 2
Add wrist wraps and Hatebreed
185 + 40 lbs. chains x 2 x 3
185 + 80 lbs. chains x 2 x 3
185 + 120 lbs. chains x 2 x 3
Drop set 185 x 20

Fat bar decline, w/ close grip 115 x 10 x 5
Orange band single arm press down x 12 x 4
DB lateral raise 20 x 10 x 5

Everything was a little bit too easy today so I think it's time to increase the weights a bit. I am doing three week waves of doing a particular exercise; in this case benching with chains. On the fourth week I'll usually do repetition work. It's not very exciting, but I feel like I benefit a lot from it.


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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Wed Oct 10, 2012 4:52 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Congratulations on the bodyweight progress and outstanding work on your lifts!

Have an awesome week of training.

All the best!

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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Thu Oct 11, 2012 7:24 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
These lifts are awesome. I'll be keeping up with your log to keep me motivated.


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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Fri Oct 12, 2012 3:00 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3070
Yeah wow your lifts are ridiculous. Thank you for sharing. Definitely motivating a bunch of us that we can shoot to do much more.

-Dylan


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 Post subject: Re: Greg's Powerlifting Training Journal
PostPosted: Fri Oct 12, 2012 3:10 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3838
Location: Christchurch, New Zealand.
Hey Greg, I'll be following along (I'm 7 weeks out from my meet). Good to see another PL'er on here, strong stuff.

What weight class and fed are you competing in? Raw or equipped?

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