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Jamesxvx Powerlifting Journal


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Squats November 23, 2012

Barx5

135x5

185x5

225x5

245x5

275x5

295x6

Drop set

295x3, 285x3, 275x3, 265x3, 255x4, 245x 3, 235x4, 225x5

 

Front Squats

135x10

185x5

225x3

 

Leg Press

Plates per leg x reps

4x10

4.5x10

5x10

 

Standing Calf Raises

360x10

400x10

380x10

 

Leg Extension

160x10

180x10

180x10

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Thanks man. The front squats are something I like to do to hit my core and my quads more than just back squats. I tend just hit 135, 185 and 225 until I'm dead. They felt alright, I know go for anything big on them, just a little punishment (bonus) to the legs

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Deadlift Day

November 26. 2012

Deadlift

135x5

225x5

315x5

365x5

405x4

425x2

 

Deficit Pulls

225x5

275x5

315x5

 

Bent over rows

135x10

155x10

155x10

155x10

 

Cable rows

135x10

150x10

165x5

 

Wide grip cable rows

120x10

135x10

120x10

 

Oblique raises with 45

3x10

 

100 incline sit ups

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Squats November 27, 2012.

 

Before I list my workout, I think I've been at the gym for four days straight today. It definitely shows. Squats I could hit for 4 reps seemed heavy, I felt a click in my knee on my dropset. I'll be taking a much deserved couple of rest days to give my body some time to breathe.

 

Leg Press

weight for each leg x reps

180x10

200x10

225x10

240x8

 

Squats

barx5

135x5

185x5

225x5

245x5

275x4

275x3

Drop set 275x3, 265x3, 255x3, 245x4

235x3, 225x4, 205x3

 

Leg extension

160x3x10

 

Standing calf raises

300x15

360x15

360x15

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Military Press

November 29, 2012.

 

Barx5

95x5

115x5

135x5

145x3

155x3

 

Drop Set

155x2, 145x1, 135x4, 115x5, 105x3

 

Superset with Wide grip chins, 10,8, 10

 

Shrugs

225x10

275x10

275x7

275x5

 

DB Shoulder press

45x10

50x10

50x8

50x7

50x4, 45x3, 30x5

 

EZ curls

Bar+50x10

bar+60x10

bar+60x10

bar+50x10

 

Incline Sit ups

100

 

I've been reducing my calories for the past two weeks and my weight has increased by two pounds. I'm more vascular and I know a lot of the shedded weight was water from creatine. I'm going to eat normally and not wear myself down from caloric depletion and see where I keep going towards.

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I noticed a difference with creatine on some days. At least for me it was advantageous, but I tacked on a lot fo water weight and lost some definition. For the amount I was taking it didn't make sense. I just started and remained taking 5g a day, either after workout on my gym days and in the morning on rest days.

 

Right now I'm sitting steady at 175 lbs.

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November 30, Bench.

Barx5

95x5

135x5

155x5

185x5

205x3

225x3

This was terrible. I didn't take my time setting up. On my handoff, I lost a lot of grip strength and ended up pretty much executing a guillotine press and needing my spotter. My second rep was better and my third I crushed out to what I think was just my rep. Either way, Its still a lift and I know what not to do.

 

Drop set

205 to 155 x 12

 

Speed bench at 155.

x8. x5. x8

 

DB Bench

45x10

50x10

55x8

55x8

 

Face Pulls x 100

@105-130 lbs

 

Tri pull downs

50x100 reps

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Deadlifts December 1, 2012.

 

135x5

225x5

275x5

315x5

365x3

405x3

 

My blood sugar was super high this whole workout from not giving myself insulin after my meal. So I was battling through nausea and dizziness and didn't clue in that it was diabetes related until after my workout. I definitely could have pulled 425 for 3 at least.

 

Deficit Pulls

225x5

225x5

275x5

 

Bent Over rows

135x10

155x10

155x10

155x10

 

Cable rows

135x10

150x10

165x10

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December 3, 2012.

Squat

Barx6

135x5

185x5

225x3

255x5

275x3

295x2

295x2

295x3

I wasn't happy with the depth on my doubles so I took a 5 minute rest and pulled a triple to at least parallel.

Drop set,

295x1, 285x1, 275x1, 265x2, 255x2, 245x3, 235x4, 225x3, 215x4

 

Front Squats

135x5

185x5

Cut it short due to a time constraint.

 

Leg Press

Plates per leg x reps

4x10

5x10

5x8

5x8

 

Standing calf raises

280x15

360x10

360x10

Went lighter and got some greater extension.

 

Leg Extension.

160x10

185x10

180x10

165x8

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Military Press

December 5, 2012

Barx5

95x5

155x5

135x3

155x3

165x1 PB

Drop set from 155-115

 

Supersetted with wide grip chins

12, 10, 8, 12

 

Shrugs

135x10

225x10

275x5

225x10

DB shrugs

55x10

75x10

 

Lat raises

10 and 15x10x3

 

EZ curls

Bar+50x10

bar+60x10

bar+60x8

bar+60x8

 

DB shoulder press

45x10

55x10

55x8

45x10

 

Weighed in at just under 175 today.

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December 6, 2012.

Bench

barx8

95x5

115x5

135x5

185x5

205x3

225x2

235x1 PB

 

DB bench

50x10

55x10

60x10 PB

 

Bodybuilding circuit

I did this superset with db curls, with slow extensions with pull ups with my friend who is a body builder. 4 sets, it was nuts. My arms were dead.

 

After hitting 235 on the bench, I've joined the 1000 lb club, which is awesome news for my total. It just shows that hard work and consistency pay off.

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After hitting 235 on the bench, I've joined the 1000 lb club, which is awesome news for my total. It just shows that hard work and consistency pay off.

 

that's awesome man great work out of curiosity I converted my lifts into lbs and my total is only 692lb haha

At the rate you're going you are gonna totally kill it at your meet next year!

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