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Jamesxvx Powerlifting Journal


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Thanks man. 692 is still a solid total. I always used my past totals to motivate me when I had a tough week. I tore a tendon in my foot this past summer and it took my squat down 80 pounds. Building my squat up has been the most rewarding experiences of my life. Its like building a wall that's broken, from the foundation. Its exactly what you're doing when you go the gym. Breaking yourself down and making a stronger foundation for success. There is no doubt in my mind that you will hit a 1000 total, because I was at the same place you were, and now I'm here.

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Deadlift training ended with me failing on a 455 max pull and straining something in my back. I had a sharp pain when the weight got to my knees and I dropped the bar. Went to stand up and felt it again. A second later it felt alright and I was walking without pain. I decided that it would be better for me to get home and ice my back and get through the workout. Feels okay right now, slightly stiff as per usual heavy DL day but as for now, I'm taking it mighty easy.

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Squats December 9, 2012

Barx5

135x5

185x5

225x5

255x3

275x3

295x3

315x1 Had a spotter, he had fingertips when I slowed down at half way up. I was pissed.

295x1, 285x1, 275x2, 265x2, 255x3, 245x2, 235x2, 225x4, 205x2, 195x3.

 

Front squats

135x5

155x5

175x5

185x3

205x3

Just wanted to get these in there, slow and form checks.

 

Leg Press

plates per legx reps

4x10

4.5x10

5x8

5x8

 

Leg extension

150x10

150x10

165x10

165x10

 

Standing calf raises

320x12

400x10

400x10

400x10

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December 14, 2012.

MP

Barx5

95x5

115x5

135x5

135x5

Drop Set

135-115 x 12 reps

 

Superset with Wide grip chins

12, 10, 8, 10

 

Shrugs

225x12

275x12

305x10

305x10

 

DB Shoulder press

40x10

55x10

55x8

55x8

 

EZ curl

Bar+50x10

Bar+50x10

Bar+60x10

Bar+50x10

 

Weighed in at 172 today. Which means that my calorie reduction is starting to take effect. Definitely seeing some more vascularity, and I haven't noticed any losses in strength.

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I started the Cube method yesterday, and I can feel it today.

Quick warm up with stretching and body weight lunges.

 

Deadlifts with a 1" deficit

135x5

225x5

275x5

315x8

 

4" Block pulls

365x3

365x3

 

Oly squats.

165x8

165x8

165x8

 

Back Raises

50

 

Leg extension

140x10

160x10

180x10

200x10

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Max Effort Bench day

December 19, 2012

 

Floor Press

barx5

95x5

135x5

155x2

185x2x5

 

Bench

135x15

135x15

 

BB Shrugs

185x12x3

 

Military Press

Barx12

65x12

85x12

 

Lat Pull Down

100x12

120x12

120x12

 

Tri Press downs

40x25, 35x25, 30x25, 30x25

 

Ab Work

Hanging leg raises with Knee to Chest raises

10+10x3

 

Its safe to say that the cube method has me working harder than I ever have in the gym, and I am impressed with the routine so far. I maybe did half the work doing the 5/3/1 training.

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December 21, 2012.

Explosive squat day

Barx8

135x5

8x3 @ 190

2x250 (These felt great. My depth was spot on, they felt quick, drove with my hips and felt light. Hopefully a hint at some form progress)

 

Olympic Squats

185x5

205x5

225x5

225x5

225x5

Took a video on my phone of the last set. File seems all messed up, I'll see what happens)

 

Straight leg Deadlifts

185x12 Three sets

 

KB swings

30x12

40x12

40x12

 

Leg Press

465x15

465x15

465x15

465x16

 

Ab Work

HLR and Knee to chest

3x10+10

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Good training this last week mate ~ squats looked solid on the video as well. Maybe set the video a little further back next time so I can see how the depth is looking. Good power on the way up though, nice work.

 

Where do you train? Looks like the Anytime Fitness I train at haha. Have a great Christmas Day James MF.

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I definitely will move the camera next time, I just want to use it on my max effort days and max attempts to check form and what not.

 

While I'm at home I train at anytime fitness, they ended up giving me a free membership because they remembered me training there prior, which is awesome.

 

Have a good one too MF. Our meets are a month apart, so the timing of us changing routines was perfect haha

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