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Jamesxvx Powerlifting Journal


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JANUARY 20, 2012

Accessory Day

 

MP

barx8, 95x8, 115x8, 135x8 PB

 

Shrugs

225x10, 315x10, 315x10, 315x10

 

Lat pull down

120x15, 105x15, 105x15

 

Tri Pulldown

30x25, 45x25, 40x25, 40x25

 

Calf raises

160x15x5

 

EZ curls

bar+40x12, +50x12, +50x12

 

Abs

Decline sit ups bwx50

W/20 lb ball, x50

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Put this together today for a question on the powerlifting board. This is a sample day for me, some days its less, some days its more. This doesn't factor in my mass gain shake, or snacks I tend to go hard on, like the bag of mini carrots I'm about to finish with hummus.

But I would say on average I'm taking in 3500-4000 calories a day, hitting that 185 protein mark, with another 30-40 being added on the days I make a shake in my blender.

 

I haven't done this in a while and I'm glad I'm hitting everything I need to. For me a big attribute to hitting a lot of those numbers are from the vega meal optimizer. Being a student and always on the run I'm constantly at school for the whole day, I always bring a serving of vega in a shaker just in case I'm stuck on campus with no food. I don't think you need to supplement to gain muscle or get stronger, solid food does that better than any powder. But, if you need to, like myself, I take advantage of them.

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Put this together today for a question on the powerlifting board. This is a sample day for me, some days its less, some days its more. This doesn't factor in my mass gain shake, or snacks I tend to go hard on, like the bag of mini carrots I'm about to finish with hummus.

But I would say on average I'm taking in 3500-4000 calories a day, hitting that 185 protein mark, with another 30-40 being added on the days I make a shake in my blender.

 

I haven't done this in a while and I'm glad I'm hitting everything I need to. For me a big attribute to hitting a lot of those numbers are from the vega meal optimizer. Being a student and always on the run I'm constantly at school for the whole day, I always bring a serving of vega in a shaker just in case I'm stuck on campus with no food. I don't think you need to supplement to gain muscle or get stronger, solid food does that better than any powder. But, if you need to, like myself, I take advantage of them.

That looks pretty useful James, I'll check out the question soon. Haven't been online quite as much lately as have been really busy!

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January 23, 2013

Week 4 day 3

Bench for reps

 

Incline Bench

barx8, 95x8, 135x10, 155x8

95x20, 105x20

 

Tripress down

30x60, 45x20, 45x20

 

Pec deck

120x15, 150x15, 150x15

 

Close grip bench

135x8, 95x12, 115x12, 115x12

 

MP

125x6, 95x12x3

 

Abs

HLR 20 and 12

up and down plank 50

decline sit ups with 20x50

 

Weighed in a 183 today.

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I was supposed to hit 305 instead of 315, but I opted for the heavier weight. My legs felt good and I knew I could hit it, and it came up easier than I have before. So I decided to hit a PB. I remember Lilly saying to go for it if you know you can hit it, and I had supreme confidence in getting below parallel and coming up with it.

The first time I failed, I was leaning too far forward and ended up essentially doing a Good morning.

I turned my ipod up, threw on some heavier stuff, took two minutes to gather myself, pumped myself up and hit it. It sucked, and my spotter who was luckily my friend knew that if I threw on more than that I wouldn't have hit it. Definitely spent after that session, don't know how I'll be walking tomorrow.

 

Good luck with Speed day, one of my favourite days on the cube.

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Yeah, he's just put up a new '5 squat tips' video on YouTube and being confident with the weight was one of his points. Ultimately what you do in training means nothing if you compete - save the numbers for the platform.

Haven't written it up yet but I had a great session. Did my warmups then went 3 x sets of 8, 3 x sets of 5 and finished up with 3 x sets of triples. That's a squat rep scheme that Brandon often does - tough!

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Definitely will look into that, he makes some solid videos. That's a wicked squat day!

 

Accessory day

January 27, 2013

 

MP

barx8, 95x10, 115x10, 135x6, 125x4.

Shrugs

225x12, 315x10, 275x12

Front Squats

135x10185x6, 185x6

EZ curls

barx20, +50x12, +50x12, +50x12

Calf Raises

+135x15x4

 

Abs

Decline sitsx50, +20x60

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January 29, 2013

Heavy Deads

2" pulls

135x5, 185x5, 225x5, 275x5, 315x5, 365x3, 405x1, 425x1, 455x1, 475x1 PB

 

Shrugs

135x12, 225x12, 275x12

 

Bent over rows

135x12, 155x12, 175x12

 

That 475 pull was definitely as heavy as I can pull right now, but off the floor it came up quick so I'm hoping in a few weeks I can hit this weight from the floor.

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January 30, 2013

Bench- Explosive

 

Floorpress

135x12, 165x3x8

MP

105x10, 115x10, 125x8

Tri press down

45x40, 35x15, cable was super weird today, someone messed that up big time.

 

Incline DB

30sx12x3

 

Bench

95x15, 115x12, 135x10

Pec deck was busy, so I decided to do some speed bench

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January 31, 2013

Squats for reps

 

135x8, 185x8, 225x8

 

OLY

135x12

145x50

145x12

Sometimes when I train I get so mad about things that have been going on that I take it out on the bar. Lately my cell phone has just been terrible and my laptop is on its last legs. Those issues, coupled with everything else I deal with pushed me to hit 145 for 50 instead of 45. When I finished, I went back to the bar for 12 more. I wasn't happy with myself. I wanted to put myself through more.

 

Lunges

45s 3x12

 

Wide stance GM

145x10, 185x8, 185x8

 

Abs

decline sits for 50, decline sits with 35 plate for 50.

Weighed in at 180. Mid afternoon with plenty of food in me.

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I think the worst thing to happen when you start working out and training is the amount of criticism you get based on your body. Posting progress photos comes with many opinions. Last night was an example. I had three of my "friends" who are not powerlifters, or even gym members tell me my calves are small and not proportionate to my quads. Clearly I am no body builder, I squat for strength, and squatting on my tip toes isn't something I want to take part in. I have strong legs, just because my calves don't take on size as much as my quads doesn't mean I don't work them, or they're not strong.

 

Standing calf raises I max out the machine and seated I can hit 4 plates for 4 sets of 15. I don't understand people's need to express their opinions when they are not needed, or their opinions are invalid solely because they have no knowledge on the subject.

 

I guess squatting and deadlifting a combined 800 pounds isn't enough anymore.

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