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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Mon Jun 03, 2013 6:01 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
Glad you're all right. Life is what it is, you take it and make the best of it. That's the truest measure of strength. I believe when you are able to get back into a stable routine you'll be able to get back on the horse without trouble and get back into getting strong. Getting a PL coach is a good call. I've considered it for no other reason than to have someone yell at me for my shitty form and try to get better technique so I don't wreck myself.

Remember, being strong is a lifestyle - you will focus on other things every now and then, but once you've adopted strength into your life it will always be there reminding you of how good it feels to pick heavy shit up off the floor.

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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Wed Jun 05, 2013 10:35 pm 
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
asparagus wrote:

Remember, being strong is a lifestyle - you will focus on other things every now and then, but once you've adopted strength into your life it will always be there reminding you of how good it feels to pick heavy shit up off the floor.


Best quote on this forum.


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Wed Jun 05, 2013 10:37 pm 
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Posts: 516
New routine I started this week has me doing heavy singles, switching back squats for fronts and supersets. Its kicking my ass, but I'm getting back into the swing of things.
450 DL pull today. felt quick and tight.


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Fri Jun 07, 2013 10:16 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
June 7, 2013
Shoulders Workout

Dynamic stretching warm ups (rotator cuffs)

Arnold Press
15sx10/30sx10/40sx10/45sx10/50sx8/45sx10

Log Press
45x10/65x10/85x10/95x10/115x8/105x8

Shoulder Press and Lat raises
50x10+10sx10
50x10, 60x2 +10sx10
60x12 +10x10

MTS high row + front Raises +Rear delt raises
50 +10sx10 + 10sx10
60 +10sx10 + 10sx10
80 +10sx10 + 10sx10
80 +10sx10 + 10sx10

Vega pre-workout and post - workout 2 scoops vegan proteins plus with almond milk.


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Fri Jun 07, 2013 11:27 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
Nice to see you back into the game James, nice work on that 450 pull as well.

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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Sat Jun 08, 2013 4:48 pm 
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Posts: 516
Mini Forklift Ⓥ wrote:
Nice to see you back into the game James, nice work on that 450 pull as well.


Can't be kept down too long apparently haha


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Sun Jun 09, 2013 9:30 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
June 9, 2013

Legs

Front Squats
barx10, 95x10, 135x10
OLY squats
185x10, 225x8, 275x5, 295x3

Leg Press
285x20, 375x15, 465x10, 555x10

Leg Extension
70x10, 95x10, 105x10, drop-set from 105-75x20.


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Tue Jun 11, 2013 10:04 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
I missed putting up my DL workout from last night so here's two workouts in one post.

Back, June 10, 2013
DL.
135x10, 185x10, 225x10, 275x8, 315x6, 365x5, 405x1, 445x1, 455, missed the lockout. Had this one in the bag but I loosened up my lats when I felt it slow down.

BB Rows SS with WG Pull ups.
barx12 x BWx10
135x10 x BWx 6
185x10 x BWx5
155x10 x BWx4 2 Minutes rest between each.

Lat Pulldowns SS w DB shrugs
85x10 x 70x10
105x10 x 70sx10
120x10 x 70sx10

Foam roller and stretches.

Bench
June 11, 2013
2x15 Pushups
2x15 Close grip pushups

Bench Press
barx12, 95x10, 135x10, 165x6, 185x5, 205x1, 225x1, 245x1 PB
Haven't hit anything over 225 in a solid two months. Switching my form up a bit to incorporate a more dramatic arch and a slower decline helped a lot.

Incline DB Bench SS with Incline DB Flyes
35sx10 x 20sx10
45sx10 x 20sx10
50sx10 x 25sx10
50sx10 x 25sx10

Dips SS with Decline Pushups
BWx10 x BW x10
Bwx10 x Bw x 10
BW x 9 x Bw x 8
Bwx10 x BW x 9

Foam roller and stretches. I'm also sitting at 180 lbs. Very happy about that.


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Wed Jun 12, 2013 5:17 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
Shoulders, June 12, 2013.
Arnold Press
30sx10, 40sx10, 45sx10x3
MP
barx12, 95x10, 105x10, 95x10
MTS row with front raises
120x10, 15sx10
160x10, 15sx10
180x10, 15sx10

Shoulder Press with Lateral raises and rear delt
60x10, 15sx10, 55x10
70x10, 15sx10, 85x10
80x10, 10sx10 (Some dude hopped on my machine... Ain't got time for that)

Dynamic stretches


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Fri Jun 14, 2013 6:08 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
June 13, 2013
Legs

Oly Squats
bar, 95x 135x 185x10
225x8, 275x6, 295x4

Chained Squats 2 chainz
195x10, 255x8, 295x4

Leg extensions
80x10, 90x10, 100x10, 100x10

Ghetto GHR and Ab roller
3x10


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Sat Jun 15, 2013 6:35 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
Arms, June 14th, 2013
Felt nauseus and light headed this whole workout. Went through it anyways haha.

21s,
25sx3x10

Alternating curls with hammer curls with reverse curls
20sx10
25sx10
20sx10

Dips
BWx2x10
30lb chain 2x10

Pull ups 3x10

Tri pushdowns with rope extensions
50lbs x10x10x3 sets


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Thu Jun 20, 2013 6:43 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
I've done a few workouts since my last post.

Did a 225x2 Bench, heavy chain dips and had a 465 deadlift in the bag. Don't have my notebook with me, but that's a solid summary.


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Wed Jul 03, 2013 6:34 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
I've been keeping up with the same 5 day per week routine and I've been building some solid strength from the program. Lean mass is also coming through. I'm still sitting at 180, and will be competing at the end of August in the 181 category.

Pulled a 475 deadlift yesterday with probably a 485 still in the tank.
Working up to a 315 with 60 lbs of chains this week or the next cycle. I'm really trying to push myself.


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Wed Jul 17, 2013 9:50 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
Still working away. I'm getting over 50 hours a week at work but I'm making time for the gym after, even if its just enough for a main movement workout.

I've noticed some strength gains, my weight is still 180 and no big changes in physique. I have notice a bit more size though, largely in my shoulders.

I hit 315 for a solid double tonight squatting. LAst week it was for a triple. Considering I get 5 hours of sleep if that, I can't complain.


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 Post subject: Re: Jamesxvx Powerlifting Journal
PostPosted: Thu Jul 18, 2013 12:38 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Good to see you back in the game James ~ nice squatting too.

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