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3-22-06, max effort bench

 

3 board bench (7): 45x5, 135x3, 165x3, 195x1, 215x1, 235x1, 245xF

inc tate press (4): 20x10, 30x10, 35x6x2

hammer high row (4): 90x12, 180x10, 230x8, 270x5

2 hand tri overhead machine (#3 band)(4): 15x10, 30x8, 45x8, 60x6

seated barbell overhead (3): 45x5, 135x3, 135x2-F

 

getting stronger. got 235 with not too much strain. definitely had enough to do 245, but during my setup i kind of pulled something in my hip. had to regroup, re-setup, and wasn't nearly as tight and failed a couple inches off my chest. despite the poor setup, i was actually pretty close to getting it. the tricep overhead machine is very tiring. happy to get some more weight moving, but it had me zapped for my overhead work. that combined with my shoulder fatigue lead me to not pushing very much on overhead.

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3-24-06, dynamic squat

 

speed box squat (#3 bands) (10): 145x5, 185x2, 205x2x8

dec glute/ham raise (4): body x 12 x 3, body x 8

band pulldowns (#4 band) (3): to failure

 

once again i had to quit early as my back was totally fatigued. at least this time it was a result of pushing my speed box squat up to a new high. was going back far at first, but i think i'm feeling better not going back as far. puts more stress on my hips, but it spares my back. also i get way more speed out of it. got a couple extra reps on the dec glute/ham raise, but not enough for 4 sets of 12 yet. went up to the next band on pulldowns and didn't skip a beat.

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3-26-06, dynamic bench

 

speed bench (#2 bands)(12): 45x5x2, 45x3, 65x3, 65x3x8

5 board close-grip bench (4): 135x3, 185x3, 225x3, 275x1-F

rolling tri ext (4): 20x10, 30x10, 35x8, 40x4

lat pulldown (4): 130x10, 160x8, 180x5, 200x3 (bb form)

face pulls (3): 90x15, 100x12, 110x12

2 hand tri pushdown (3): 85x10, 100x10, 110x10

flat dumbbell bench (4): 50x5, 65x5, 75x5, 85x4-A

 

pretty long workout. used the #2 bands for a change. i guess they weren't as hard as i thought they were going to be, but i didn't use much barbell weight. close grips with 5-boards were a little embarrasing. i had a lot of trouble keeping the weight balanced and it made me plop the 2nd reps at 275 too high. was supposed to go up to a weight that i wouldn't fail at for a triple. dumbbell bench was even better than last time. used 85s for a new PR in weight. got 3 quality unassisted reps before needing assistance. i'll be pushing 100s sooner than i thought.

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3-27-06, max effort squat

 

14" cambered box squat [8]: 75x3, 165x3, 215x3, 255x3, 305x1, 345x1, 365x1, 385x1-A

glute/ham raise (3): +25 x 10 x 3

band pulldowns (3): to failure

rev hypers (3): 275x8, 310x8x3

 

Yes! another one of those benchmark sessions. cambered bar squats are so much harder than regular squats because you can't explode into them or you will easily lose your balance. at 365 iit took a couple seconds to get my balance and get 3 inches or so off the box and then i exploded the rest o the way. at 385 was like 365 except i had some assistance getting out of the hole. what i was most pleased about is that it was my balance and not my back or leg strength that was the determining factor. this was proof positive that all the rev hypers and good mornings i have been doing, although painful, have paid off.

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3-31-06, dynamic squat

 

speed box squat (#3 bands)(10): 145x3x2, 165x2x8

dec glute/ham raise (4): body x 12 x 2, body x 10, body x 11

band pulldowns (4): to failure

rev hypers (3): 275x8, 320x8x2

 

deloaded my squats this week. tried to sit back farther, but it wasn't happening. made me feel like i was going too low and then rocking on the box. best for me seems to be knees out far and squat between my legs with my hips modestly going back. held the bar lower today as i seemed to have been bringing it up higher lately. mad about my dec glute/ham raises as my shorts got ridden up too high and made me tap out early on my third set. too much friction on the bench. probably should have had 12/12/12/10. added even more weight onto rev hypers. 2nd set went really well, lots of pop. pretty tired on the last one and it was mediocre at best.

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4-2-06, dynamic bench

 

speed bench (#2 bands)(12): 45x5x3, 65x3, 85x3x8

4-board close-grip bench (3): 135x3, 185x3, 225x3

rolling tri ext (4): 20x12, 30x10, 35x8, 40x6

lat pulldown (4): 130x8, 160x6, 185x5x2

2 hand tri overhead machine (#4 band): 20x8, 45x8, 60x8, 70x6

inc dumbbell bench (3): 45x5, 55x5, 65x5

 

another exhausting session. the speed bench was very hard. probably shouldn't even call it speed bench. 4-boards were not much easier. first rep at 225 was terrible. next two were solid. quit there as the emphasis was to do a triple that was not maxing out. lat pulldown is really stalling. might just have to start doing more reps at 160. was originally going to do 75s on inc dumbbell bench, but i was too spent after my 3rd set. best to know when to quit as i really had nothing left to offer.

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4-3-06, max effort squat

 

straight bar goodmornings (6): 45x5, 135x5, 185x3, 225x3, 275x1, 295x1?

glute/ham raise (3): +25x12x3

band pulldowns (4): to failure

 

another painful, yet successful workout. 275 went pretty well. a little more ROM. 295 didn't go too far, but our captain said that the bar won't travel too far if you keep your back arched, as i do, so i guess it counts. very pleased to get 3 sets of 12 at +25 on the glute/ham raises. it took everything i had to get the last 2 reps, but i willed my way up. now onto +35. nothing left in my back to do any rev hypers, so called it a day.

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4-5-06, max effort bench

 

bench lockouts (3.5-4.5" ROM)(7+1): 45x10, 135x5, 235x5, 275x3, 315x1, 365x1, 405xF, 405xF

close-grip bench (4): 45x10, 135x10, 185x5-A, 135x14-F

hammer strength pulldowns (4): 90x12, 180x10, 230x6, 270x5

2-hand tri pushdown (4): 85x10, 100x10, 110x10, 120x6

face pulls (4): 90x12, 100x12, 110x10, 120x10

hammer strength super-incline (3): 90x10, 190x5, 190x4

 

what is this a metal militia workout? were adding additional exercises here and there so long sessions are a plenty. added a 1/2" mat to our bench for lockouts. got 365 very well. decided to skip 385 and go straight for the kill at 405. first attempt didn't move. 2nd i played around with my postioning and got it a half inch or so off the pins when it took off on me. i bet i could have gotten 395, but 405 was just too much today. pretty decent showing on close-grip as i handled 185 pretty well. knew i wouldnt' get too many reps at 205, so i decided to rep out 135. all in all a great session.

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4-7-06, dynamic squat

 

speed box squat (11): 145x3x2, 165x2, 185x2x8

dec glute/ham raise (4): body x 10 x 4

band pulldowns (4): to failure

rev hypers (3): 275x8, 320x8x2

 

another quality session. had some real solid squats. this one guy who used to train at westside started lifting with us. he said my form was very good on the squat so i feel good about that. backed off the dec glute/ham raises. was going to do 5 sets of 10, but thought better after my 4th set. another good rev hyper session. tried to keep my legs straighter and more together throughout. might just stay with this weight for a little while.

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4-9-06, dynamic bench

 

speed bench (#2 bands)(12): 45x3x4, 65x2x8

5 board close-grip (5): 135x5, 185x3, 225x3, 255x3, 265x3

rolling hammer ext (3): 20x12, 30x10, 35x8

machine row (4): 90x12, 180x10, 270x5, 270x5

45 deg tri pushdown (4): 85x10, 100x10, 110x10, 120x5

 

good session. bench went real fast, more like ballistic benching. was real happy to get 3 reps at 265 on the 5 board close-grip. first reps was sloppy as i let it down too soon and out of grove. muscled up the last two for a solid performance. kind of hurt my wrists on the pushdowns so i skipped dumbbell benching. they feel fine now though.

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4-10-06, max effort squat

 

rack pulls (2" below knee cap)(6): 135x5, 245x3, 335x3, 385x1, 445xF (f*ck you), 445x1 (still sucked)

glute/ham raise (4): +35x8x4 (hard)

band pulldowns (4): to failure

rev hypers (3): 275x8, 320x8x3

band roundback goodmornings (#5 band)(2): x5x2

horizontal back hypers (2): body x 6, body x 10

 

i really couldn't be more dissapointed in my pulling. 445 only went up because of temporary insanity that had me muscling up the weight with horrible technique. while seeing my bench and squat skyrocket, my deadlift has not improved much at all, maybe even regressed. its really quites simple, my technique is no good and my lower back strength is ten-fold my upper back strength. for now on you are going to see me do some much more intensive back work (horizontal back hypers and such) to get my middle/upper back on par with my lower back. amazingly my back actually feels good this morning as somehow i was able to sleep the entire night on my back (sleeping on floor). anyway, back to the drawing board.

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4-12-06, max effort bench

 

floor press (5): 45x5, 135x5, 185x3, 205x1, 225x1

tate press (4): 20x12, 30x10, 35x8x2

lat pulldown (3): 120x12, 140x12, 160x10

45 deg tri pushdown (deload a little)(3): 80x10, 90x10, 100x10

face pulls (3): 90x12, 100x12, 110x12

dumbbell overhead (4): 30x6, 40x6, 50x5, 55x4

 

rather strong session. got a nice floor press PR. it was uneven, but i'm still taking it as my elbows hit the floor unevenly every time. took it easy on my triceps after that as they were fried. got too exhausted after my 3rd set of lat pulldowns that i opted against another. i dread to see what my pull ups look like now. pretty pleased with my overhead effort as well. shoulder strength is slowly coming back.

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4-14-06, dynamic squat

 

speed box squats (#3 bands)(12): 55x5, 145x3x2, 175x2, 195x2x8

dec glute ham raise (4): body x 12 x 4

band pulldowns (4): to failure

rev hyper (3): 275x8, 320x8x2

 

okay session. box squat was a little slow. maybe not slow, but not explosive. in defense my legs were very sore from jogging the day before (1st jog this year). very pleased to get the 12x4 on the dec glute ham raise. guess my hamstrings were alright. rev hypers were solid. going to bump the weight up next session.

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4-17-06, max effort squat

 

14" cambered bar good mornings (6): 75x5, 125x5, 165x3, 215x1, 255x1, 275x1

glute/ham raise (4): +35x10x3, +35x8

band pulldowns (4): to failure

rev hypers (3): 300x8, 330x8x2

horizontal back hypers (3): body x 10, +20x6 (ouch), +10x6

 

strong session. cambered bar good mornings went pretty well. kept the bar more steady. once again the depth on the last set was not very impressive. glute/ham raises were exhausting. couldn't get the last 2 reps i wanted. went up a bit on reverse hypers. i dread doing these anymore because they take so so much out of me. finished with some back hypers. +20 didn't go so well as my back was already so worked over. +10 felt good. i have a long way to go until i am on par with the +90 i was doing at 45 degrees. perhaps i already am and don't realize it.

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4-19-06, max effort bench

 

2 board bench (6): 45x5, 135x5, 185x3, 205x1, 225x1, 235xF

tate press (5): 20x12, 30x10, 35x8, 40x7, 40x6

long pull (4): 120x12, 150x6, 170x5, 170x5-F

2 hand tri pushdown (4): 85x10, 100x10, 110x10, 120x7-F

dumbbell overhead (4): 35x6, 45x6, 55x5, 60x3-A

 

very strong session. finally got over the 225 barrier on the 2 board bench. 235 went up about 3 inches and i held it there for about 5 seconds or more, but just coudln't get it up any higher. strong on tate press and long pull. average output on pushdowns. good overhead outing. only 3 reps on 60s, but i'm getting there.

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4-21-06, dynamic sqaut

 

speed box squat (11): 55x5, 145x3x2, 165x2x8

band pulldowns (4): to failure

 

brief squatting session. got my scottish games competition tomorrow so i took it easy. probably going to be upping my dynamic squat numbers soon as they are feeling low. tomorrow is going to be tough, last time i was totally sore for 2 days afterwards. this time though i have some powerlifting under my belt with significantly more strength and especially in my lower back. also this time i don't have a bad shoulder (usuall) so now i can see what i am really capable of. okay, enough talk, i'll let you know how it goes and what improvements i made.

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4-23-06, dynamic bench

 

"speed" bench (#2 bands)(12): 45x5x2, 65x3, 85x3x8

close-grip 5 board bench (6): 135x5, 185x3, 225x3, 255x3, 275xF

rolling tri ext (4): 20x10, 30x10, 35x8x2

lat pulldown (4): 120x10, 140x10, 160x8x2

tri pushdown (3): 80x10, 100x10, 110x10

face pulls (3): 85x12, 100x12, 110x12

inc dumbbell bench (4): 45x6, 55x6, 65x5, 75x3

 

bad session. the #2 bands just kill me. 65 went fine. 85 felt like a ton. that's why i had to add the quotes to the word speed. close grip didn't go well either as i was so so tired from the "speed" benching. everything else was average, but i finished strong on the inc dumbbell benching. next session already.

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4-24-06, max effort squat

 

straight bar box squat (8]: 145x5, 195x3, 235x3, 285x1, 325x1, 355x1, 375x1, 400xf

glute/ham raise (4): +35x12x2, +35x10, +35x8

band pulldowns (4): to failure

rev hypers (3): 300x8, 330x8x2

 

best way to comeback from a bad session is to have an outstanding one. i put up 355 for a 10 lb PR, then destroyed 375 for a 30 lb PR. went for it all with 400 and got a couple inches off the box, but got stuck and ended the lift there. i was so pumpeed about getting the big squat in convincing fashion. got some more reps on the glute/ham raise and did another strong rev hyper session. after that i could barely tie my put on my street shoes without wincing with lower back soreness. rev hypers after heavy squatting is a brutal combination.

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4-26-06, max effort bench

 

3 board bench (9): 45x5, 135x5, 165x3, 185x3, 205x1, 225x1, 245x1, 255x1, 265xF

lying tate press (4): 20x12, 30x10, 35x8, 40x6

machine high row (4): 90x12, 180x10, 230x6, 270x5

tricep overhead machine (#4 band)(4): 35x8, 50x8, 60x6, 70x6

hammer strength super incline (3): 100x10, 190x5, 210x3

 

another great session. hit 245 for an easy 10 lb PR and then 255 for a 20 lb PR. 265 got a couple inches off the boards, and almost got it, but just not enough in the tank. my form was outstanding on all the lifts, except for the lockout as i am getting a bad habit of pushing the bar back into the supports instead of holding the lockout. got to fix that. everything else was solid and added some weight on the super inc machine. hope to get 5 reps there next time.

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4-28-06, dynamic squat

 

speed box squat (#3 bands)(11): 55x5, 145x3, 165x2, 185x3x8

dec glute/ham raise (arms across chest)(4): body x 12 x 2, x10, x7

band pulldownds (4): to failure

rev hypers (3): 320x8, 340x8x2

 

okay, not another super session, but pretty good. getting more and more comfortable on the box squatting. my new rotation will be 185/195/205. put my arms across my chest on the dec glute/ham raises. made them a little harder than just letting my arms hang. after i master this, i'll go for hands behind head. did some heavier weight on the rev hypers. good execution as well.

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4-30-06, dynamic bench

 

speed bench (#1 bands)(12): 45x5x2, 75x3, 95x3x8

4 board close-grip bench (5): 135x5, 165x3, 195x3, 215x3, 235x3

rolling tri ext (4): 20x10, 30x10, 35x8, 40x4

lat pulldown (4): 120x6, 150x6, 170x6x2

tri pushdown (4): 85x10, 100x10, 110x10, 120x10

face pulls (4): 95x12, 110x12, 120x12, 130x10

 

never thought i'd say 95 witht the #1 bands was easy, but comparred to the #2 bands they were. happy to get off of the #2 bands and back to functional reality. these actually had some velocity to them relatively speaking. gutted out 4 board cloe grip to get a 10 lb PR. they were hard. after this my triceps are murdered so the rolling tri ext were pretty weak. did get 120x10 on the pulldowns so that was improvement. also went up on face pulls a little. this is pretty much the only trap-intensive lift i do regularly, and well, they work pretty damn well.

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5-1-06, max effort squat

 

good mornings (7): 45x5, 95x5, 135x5, 185x3, 225x1, 275x1, 315x1

glute/ham raise (4): 45x8, 35x8x3

band pulldowns (4): to failure

rev hypers (3): 320x8, 355x9, 355x9

leg ext (3): 80x12, 100x10, 120x9

 

another solid session. good mornings are really coming into their own for me. 275 was real good with some respectable depth. 315 didin't go down too far, but a good effort anyway. had trouble holding the 45 lb plate on the rev hyper. not so much holding onto it, but doing it in a way that i won't bump my chin on the bottom of the lift. dropped back down to 35s. rev hypers were actually kind of easy this week. not sure why, buti could have done 10 reps if i wanted to. threw in some leg ext at the end as i want to toughen up my knees.

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5-3-06, max effort bench

 

4-board bench (8): 135x5, 175x3, 205x3, 225x1, 255x1, 275x1, 285xF, 285x1

inc tate press (4): 25x10, 35x10, 40x8, 45x4

long pulll (4): 120x6, 150x6, 170x6, 180x5

45 deg tri pushdown (3): 85x10, 100x10, 110x10

 

great session. my bench techniqe is getting better and better as is my stength. 275 went up rather convincingly. first attempt at 285 was way too high and didn't go anywhere, but in knew i could get it. tried again and gutted out the rep. felt awesome about it afterwards. everything else was solid and i had to leave early before i got to shoulder press (which i now regret).

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