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Jamesxvx Powerlifting Journal


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January 30, 2013

Heavy Squat

barx8, 135x6, 185x5, 225x3, 255x5x2

Good Mornings

115x8x2/135x8

Leg Press

465x20x3

Leg Extension

180x15x3

 

January 31, 2013

Body building day

Wide grip chins

13

MP

95x8, 958, 95x8, 105x8

Shrugs

315x3x10

DB Bench

45x10, 55x10, 60x8, 55x10

EZ curls

65x17, 75x12, 75x12, 45x10

Calf Raises

20515x5

Lat Pull downs

85x20x3

Abs

Hanging leg raises and Knee to chest

3x10+10

 

 

January 6, 2013

DL

1355, 225x5, 275x5, 315x5, 365x2x2, 415x3x2

Snatch Grip deads

135x8, 225x8, 315x3, 275x6 (Trying to find my max)

DB shrugs

60sx20, 70sx20

DB rows

60x10, 70x10, 70x10

Up and down planks

50

Back Raises

50

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I'm on week three and it already feels like my lifts have become stronger. I'm finding my Military Press weights are just increasing, I feel more comfortable with heavier weight on the bench, my deadlift comes up easier and faster and my squat seems more explosive.

 

I'm up for 135x50 Olympic squats today without a break. So We'll see how that one goes haha

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I think I powered through 25 without stopping, but after that I would pause for 5 seconds in between doing as many as I could. The objective was to never rack the bar, so when I was paused the bar just sat on my back, which made me want to finish faster haha

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January 14, 2013

Week 4, Day 1

 

Deadlift from 1" Deficit

135x8, 225x8, 275x8, 335x8

 

Deadlift off of 2" blocks

225x5, 315x5, 375x2x3

 

OLY squats

135x5, 185x5, 225x8, 225x8, 225x8

Big improvement from the beginning of the cube. I was hitting 185 for 8, ending with 215.

 

Lunges

65sx12x3

 

Bac Raises

50

Abs

Decline sit ups (50 only bw) and 50 with 20lb medicine ball.

 

Been bulking this week and hope to put on some mass in the next few months.

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January 16, 2013

Heavy Bench

 

Floor Press

Barx8, 135x6, 155x5, 185x3, 195 doubles x 3, 205 doubles x 2

 

Military Press

95x12 (Easy), 105x12, 115x12

 

Lat Pulldown

120x12, 135x12, 135x12

 

Bench

135x15, 155x13, 135x10

 

DB Shrugs

65sx15, 70sx15

 

Decline Sit Ups

BWx50, With 35x45

 

Got back to the change room and almost puked. Sign of a good workout and a bunch of PBs.

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http://imageshack.us/a/img18/7479/photoon130116at415pm2.jpg

http://imageshack.us/a/img18/7747/photoon130116at415pm3.jpg

http://imageshack.us/a/img23/82/photoon130116at416pm3.jpg

http://imageshack.us/a/img163/8834/photoon130116at416pm.jpg

http://imageshack.us/a/img204/2868/photoon130116at416pm2.jpg

http://imageshack.us/a/img543/8239/photoon130116at417pm.jpg

 

Safe to say the cube is working.

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January 18, 2013

Week 4 day 2, Squat Explosive

Squats

135x8, 185x5, 205x3x8 With one second pause in the hole

275x2

 

OLY squats

135x5

225x5x5

 

Leg Press

4x45s on each leg

2x15, 1x17, 1x18

 

Lunges

60sx12x3

 

DB swings

45x3x12

 

Abs

50xbw decline sit ups

50x20 lb medicine ball

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Cool man ~ hey feel free to hit me up on Facebook. I'm on there as Mini Forklift, I changed my name for a laugh and now it won't let me change back to my real name lol.

 

I'm on there normally and I also have a page that as I use kinda like a 'fan page'. Would be cool to have you as a friend on there James, chur chur.

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