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6-22-06, max effot bench

 

bench lockouts (6" ROM)(7): 135x5, 185x5, 225x3, 265x3, 295x1, 315x1, 335x1

machine row (4): 180x10, 230x10, 270x8, 320x5

inc/overhead dumbbell (3): 55x6, 65x6, 75x5

tate press (4): 25x10, 35x10, 45x10, 50x4

 

very pleased with this session. 335 is about where i want to open with for my competition (10 or so weeks out) and i felt real good about this lift. did some heavy rowing on the machine and some dumbbell pressing as well. could have gone higher, but i was by myself and had no one to spot me. thought about doing another set at 75, but it takes too much effort and is too dangerous to set up for the first rep. tate presses are really starting to take off as well. just started to take my new creatine ethyl ester caps today so lets see where that takes me. bodyweight is around 189 and i'm getting leaner.

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What are your equipped max lifts up to Dave?

 

Regards,

 

Sensless

 

Sensless,

the only thing i have really tested is my squat, and 5 weeks ago or so i did 435 off of a box with a 14" cambered bar. this was with suit on and straps down. i'm hoping to open with the following lifts for my first competition scheduled for September 2nd in the 181 class.

 

Squat - 475

Bench- 335-345

Deadlift- 425?

 

Just got my deadlift suit so lets see where that takes me, but it is definitely my weakest lift.

 

~David

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So you are going to open around 1200 total and hope to finish with maybe a 1300 or 1350 total if you hit 9/9?

 

Good luck!

 

Do you think you'll eventually end up moving to the 220 class after another year or so of training?

 

Regards,

 

Sensless

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sensless,

i've been up to 196, and its just too much weight for me. i still like to do other things like run, play soccer, climb smokestacks (work related). possibly 198 in the future, but that would be the max. i know i'm relatively tall for 181 (5' 8-9"), but i'll have to make it work.

 

if everything goes right, 1350 range. if i can get my deadlift around 500, there is a possiblity of 1400. right now i would say there is not much of a possibility of that happening.

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I've seen rather thin looking guys at 5'10" and around 180 clean and jerk over 350 so I could imagine it just takes more development to get those lifts and not get heavy. That or they train so hard they don't grow to aviod moving up in class

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sensless,

i've been up to 196, and its just too much weight for me. i still like to do other things like run, play soccer, climb smokestacks (work related). possibly 198 in the future, but that would be the max. i know i'm relatively tall for 181 (5' 8-9"), but i'll have to make it work.

 

if everything goes right, 1350 range. if i can get my deadlift around 500, there is a possiblity of 1400. right now i would say there is not much of a possibility of that happening.

 

Sounds solid. When I was younger I felt I moved around the best when I weighed in the 180's, but as I got stronger I came to find that I could handle the extra bodyweight and became quicker. So I suppose as you naturally get stronger and bigger you may become accustomed to it as I did. It took me a very very long time to break the 190 barrier and several more years to break 200. But the 198 class is a very competitive one and I think a good one to be in.

 

Well perhaps we can have a virutal competition on our totals. I will be competing in late Oct/early Nov and we should be pretty close on the total. You'll kill me in the bench but the squat and deadlift might even it out. You up for the challenge? Who knows, maybe we can even compete at an actual meet against each other. The toughest part for me will be losing some pounds to get back into the 198, if I don't we'll have to go the wilks formula.

 

Regards,

 

Sensless

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6-23-06, dynamic squat

 

speed box squat (#3 bands)(11): 45x3, 145x3, 195x2, 215x2x8

deadlift (suited, beltless))(6): 225x1, 315x1, 365x1, 405x1, 405x1, add belt, 405x1

dec glute/ham raise (4): body x 12, x12, x10, x10

band pulldowns (3): to failure

 

another great session. squatting was a little slow, but at top weight i wasn't too concerned about it. then the task of putting on my new deadlift suit arose. holy smoke, so frigging hard. took over 20 minutes to get the straps up. using it is even harder. you have to pull yourself down to the bar and then explode up. 405 wasn't easy, but it really wasn't that hard either. i had about 2 minutes between pulls as well and didn't use a belt until the last pull (didn't think i could get to the bar witha belt on). i would say with this effort that i'm good for 425-445. hopefully if i can get good using this suit i can see 475 or more. i need a lot of practice though.

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6-25-06, dynamic bench

 

speed bench (#1 bands)(12): 45x3x3, 75x3, 95x3x8

4 board close-grip (4): 135x3, 185x3, 225x3, 265x2-F

rolling tri ext (3): 25x10, 35x10, 45x8

parallel grip pulldown (4): 130x6, 160x6x3

face pulls (3): 110x15, 130x15, 140x12

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

 

very tough session. i felt real sick the whole time as if i couldn't get any air. almost got a solid PR on 4-boards, but couldn't overcome bad technique on my last rep. might have solved some of my setup problem, but we'll have to see next bench session if it holds up or not.

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6-26-06, max effort squat

 

box squat (7): 145x3, 255x3, 305x1, 345x1, 395x1, 425x1, 455xF(almost)

glute ham raise (3): body x 12 x 3

band pulldowns (3): to failure

 

went into this session very sore from my deadlifting on friday and benching yesterday. 425 wasn't as smooth as i would have liked. at 455 i stayed very upright, but had no explosion at the bottom and only made it halfway up. once i got there i felt like my quads were going to blow out so i ended the lift there. its hard to analyze myselft, but i think i'm concentrating so much and staying upright and coming down so slow that i don't give myself much of a chance to catch any rebound. i'm still pleased with where i'm at and still plan on opening with 475 9 weeks from now. things could change when i get my straps up and wraps on.

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6-28-06, max effort bench

 

3 board bench (6): 135x3, 185x3, 225x1, 255x1, 275xFx2

inc tate press (4): 25x12, 35x10, 45x8, 50x4

machine pulldown (4): 90x12, 180x10x2, 180x7

tri overhead machine (#4 band)(3): 50x10, 80x10, 110x7

 

ouch, my body was in pain during and after this. feels like i'm falling apart almost. most likely from the hard work i've been doing at my job. haven't been getting enough calories to compensate as well. friday i'm gonna take things a little easy.

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6-30-06, dynamic squat

 

speed box squat (#3 bands)(13): 55x3, 145x3, 175x2, 195x2x7, 205x2, 225x2

speed deadlifts (suited)(11): 225x2, 275x1x10

 

good session. squats were lightning fast. went up to 225 and that was done with decent speed as well. will probably move up to the #4 bands next week and take a little weight off of the bar. deadlifts weren't so great. easy weight, but i'm not getting this suit technique down. not getting my back as flat as i would like and really not getting a good initial pull off the floor as well. there is just too many different things to do and not enough time after i pull myself to the bar. its just going to take practice.

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7-2-06, dynamic bench

 

speed bench (#1 bands)(12): 45x3x3, 75x3, 95x3x8

5 board close grip (5): 135x3, 185x3, 225x3, 255x3, 285x3

rolling tri ext (3): 25x10, 35x10, 45x8

long pull (4): 130x10, 170x6, 200x5x2

tri pushdown (3): 80x12, 100x10, 120x10

 

setup and arch were not good during the speed bench, but they came together for the 5 boards. glad i hit 285 with relative ease. felt like i hit the perfect groove on these. could have gone for 295, but saving that for next time. biggest difference is i didn't burn myself out too much on the precursor to my max set. used to think a big bump in weight for my last set would hurt me, but now i think the opposite is true. so next time my last 2 sets will be 265 & 295 rather than what i tried last time which was 275 & 295.

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7/3/06, max effort squat

 

cambered bar good mornings (7): 75x10, 165x3, 215x3, 255x1, 305x1, 345x1, 365x1

glute/ham raises (4): body x 10, +65x5, +65x5, +65x6

band pulldowns (4): to failure

rev hypers (3): 305x8, 350x8x2

 

very impressive workout if i must say so myself. 345 was real solid on the cambered bar good mornings. 365 was kind of sloppy with relatively small ROM, but the bar went down and it went up. real tough time on the glute/ham raises. a break from those does no one good. also did rev hypers for the first time in month or so. happy to see my strength was still there and the subsequent pain was as well.

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7-5-06, max effort bench

 

4 board bench (5): 135x3, 185x3, 225x1, 265x1, 295x1

inc tate press (4): 25x10, 35x10, 45x6, 50x5

machine row (4): 180x12, 230x8, 270x6x2

tricep pushdown (3): 100x10, 120x10, 140x10

face pulls (2): 110x12, 130x12

 

295 went up real nice even though i had bad technique. i'm not getting that spring at the bottom and i'm rotating my elbows too soo. and yes, it hurts my shoulder to do that so i really need to get better at this. good lifts on tate press and pushdowns. forgot to do my last set of face pulls and did some inc. dumbbell benching, but had to bow out as my shoulder wasn't feeling good about it.

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7-7-06, dynamic squat

 

speed box squat (#4 bands)(12): 55x3, 105x3, 145x2, 175x2, 195x2x6, 215x2, 235x2

 

 

went up to the #4 bands. didn't notice too much of a difference as i was blazing fast at 195. 215 was slower and 235 was tough and slow. just kind of wanted to see where i was with the heavier weights. good to know that i'm definitely ready to make the move to #4 bands. my legs were real sore going in from sprints the day before, but worked through it. didn't have anything left for accessory work though.

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7-9-06, dynamice bench

 

speed bench (#1 bands)(12): 45x3x3, 75x3, 95x3x8

4-board close grip (5): 135x3, 185x3, 215x3, 245x3, 275x3

rolling tri ext (4): 20x10, 30x10, 40x8x2

lat pull down (3): 130x6, 160x6, 190x5

2 hand tri pushdown (3): 100x10, 120x10, 140x10

face pulls (3): 110x12, 130x12, 150x10

dumbell overhead (3): 40x6, 55x6, 70x6

 

the arch is back!!! found out (from someone else) what i was doing wrong on my bench: no leg drive. i was driving at the heels, but not with my legs. this cause my arch to colapse every time the weight touched. figured it out on the last couple sets of 4 board close grips and you can imagine they were the best sets of bench i've ever done. barely even thought about the weight i was pushiing, but rather the tightness to which i arched. so sweet. huge burden off of my shoulders (literally). everything else was great as well. excellent session.

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7-10-06, max effort squat

 

rack pulls (bar at top of knee)(7): 135x5, 225x3, 315x3, 405x1, 455x1, 495x1, 545x1

glute/ham raise (4): body x 10, +65x6x3

band pulldowns (4): to failure

rev hypers (3): 315x8, 360x8x2

 

 

 

7-12-06, max effort bench

 

rack lockouts (3-4" ROM){8}: 45x5, 135x5, 225x3, 275x3, 315x1, 365x1, 405x1, 455xF

tate press (5): 25x10, 35x10, 45x10, 50x8x2

machine row (4): 90x12, 180x10, 270x6x2

tri pushdown (3): 100x10, 130x10, 150x6

flat dumbbell bench (4): 50x6, 65x6, 80x5, 90x3

 

 

two great sessions. pulling felt real good, but the ROM was kind of rediculous. finally got 4 plates (per side) on the rev hypers. benching wasn't great, but my accessory work was solid. except for the dumbbell benching, but my tri's and shoulders were so worn out by then that i don't hold it against myself.

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7-14-06, dynamic squat

 

speed box squat (#4 bands)(11): 55x3, 145x2, 185x2, 205x2x8

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

band pulldowns (4): to failure

weighted ghr situps (4): body x 12, +45x10, +100x6x2

 

 

 

7-16-06, dynmic bench

 

speed bench (#1 bands)(12): 45x3x3, 75x3, 95x3x8

shirted bench (5): 135, (no touch), 225 (no touch), 275 (no touch), 315xF, 315 (1-2" from touching), 365xF

rolling tri ext (3): 20x10, 30x10, 40x10

machine row (4): 90x12, 180x10, 270x8x2

tri pushdown (3): 80x10, 100x10, 120x10

face pulls (3): 110x12, 130x12, 150x10

 

 

uggggh. the shirted benching went about as bad as it could go. i got a little bigger since my last session and the shirt was VERY tight and it is very hard to touch. got 315 to touch, but i was so folded up with my elbows that i just threw the bar ovr my face (god bless good spotters). the next 315 i didn't force it as much, but felt a mile away from touching. got it up no problem though. 365 was a nightmare. i can't even describe the pain. it was like someone was trying to break my arms. i got down pretty far, but was paralyzed at that position feeling that any move i made would be the end of me. so it was a real dissapointing session. i can build from this though as i now see just how much practice i need. it just looks like i'll be opening up about 30 lbs lighter

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7-17-06, max effort squat

 

good mornings (6): 135x3, 185x3, 225x1, 275x1, 315x1, 365x1 (eh?)

glute/ham raises (4): body x 12, +65x7, +65x6x2

band pulldowns (4): to failure

 

 

 

7-19-06, max effort bench

 

4 board bench (7): 45x3, 135x3, 185x3, 225x1, 275x1, 305xF, 305xF (razor thin close to making this)

inc tate press (4): 25x10, 35x10, 45x8, 45x6

lat pulldown (4): 120x10, 160x6, 190x6x2

machine tri overhead (#4 band) (2): 50x10, 90x7

 

 

good mornings were solid. 365 was a small ROM, but whatever. i wouldn't consider today's bench session a failure because i got another piece of the puzzle on my last 2 sets. not coming off the boards right. fixed this on my last set, but i just barely missed the lift. next time for sure. to tired to accomplish much else.

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  • 4 weeks later...

sensless,

 

first, i was travelling a lot for work and it threw off my training. then i hurt my back. now i'm thinking better of being a full-time powerlifter and am doing a more hybrid training style. probably similar to your training, but i'm still using bands and am not going heavy for a while. also doing a lot of running. that's the way it goes.

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sensless,

 

first, i was travelling a lot for work and it threw off my training. then i hurt my back. now i'm thinking better of being a full-time powerlifter and am doing a more hybrid training style. probably similar to your training, but i'm still using bands and am not going heavy for a while. also doing a lot of running. that's the way it goes.

 

I don't know what to label my training. I think it is more of a "whatever I feel like doing today" method. Since I train just for the fun of it I don't mind doing it this way. If I was 10 years younger I'd likely be more serious about my training for competition, but meh.

 

Are you working the olympic lifts at all? I find those to be pretty fun for "hybrid" training as you call it.

 

Hope the back gets better!

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sensless,

 

first, i was travelling a lot for work and it threw off my training. then i hurt my back. now i'm thinking better of being a full-time powerlifter and am doing a more hybrid training style. probably similar to your training, but i'm still using bands and am not going heavy for a while. also doing a lot of running. that's the way it goes.

 

I don't know what to label my training. I think it is more of a "whatever I feel like doing today" method. Since I train just for the fun of it I don't mind doing it this way. If I was 10 years younger I'd likely be more serious about my training for competition, but meh.

 

Are you working the olympic lifts at all? I find those to be pretty fun for "hybrid" training as you call it.

 

Hope the back gets better!

 

you're not that much older than me. yeah, olympic lifts from the hang position moslty. overhead squats, front squats, RDL's, pushups with bands, overhead press with bands, etc. just trying to have more fun and less hurt.

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