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Jamesxvx Powerlifting Journal

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I'm somewhat lucky in that I'm one of the old(er) men at the Uni gym, it's mostly full of students, so I don't get any stupid comments as most tend to ignore me or just silently wonder what's up with the older guy growling through heavy squats and deadlifts. I've met some good strong dudes there though.


I chuckle a bit when I look at my calves and how small they seem to be compared to a lot of other people. I've never isolated them on a lift or tried to work them - I'm happy enough when they facilitate my squats and deadlifts, so they don't really need to do a ton of work or be really huge. But that goes along with the rest of my body philosophy - I'm happy to be strong and don't feel the need to be huge. A 15-20 year younger version of myself might disagree


I see a lot of kids (freshmen/sophomores), gym rookies, that come in to the gym and try to do some good barbell lifts but obviously don't know how to do them properly. I think back at how much it would have helped me if I had someone actually in the gym to give me some tips and show me proper form, so I step up and offer some advice. Some of them are very grateful, and I think it helps their self-esteem and motivation to keep lifting. Some of them just brush me off because they think they know better or that I'm just some weird coot talking out my ass.

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I hear ya james, a couple of friends made the comment to me "shouldn't you be a lot bigger than you are considering you've been lifting for so long, or is it because you're vegan?" Eurghhh, its not difficult to explain that I lift for strength and that being vegan has no detrimental effect on my progress, but its so tedius and annoying to have to justify.. Anywho hope everythings cool in canada dude! How are your studies going?

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Both of you guys have the same gym experiences as me haha, or so it seems. Some people I guess, pretty funny the outlook and opinons they have.


Canada is cool man, literally. Negative 10 degrees celcius today. Which isn't too bad haha. Studies are good, two midterms this week which will keep me busy this weekend with the books.


Hope all is well with you guys

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February 3, 2013

Accessory Training



Barx8, 105x8, 135x8, 135x7, 115x10


225x12, 275x12, 315x12

EZ curls

barx20, +50x12x3

Good Mornings

135x8, 185x10, 225x10

Calf raises (standing)

320x15, 340x15, 360x15, 380x15

DB Bench

45x10, 55x12, 60x10 PB Haven't handled 60s before, chest is definitely gaining strength.

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February 5, 2013

Deadlifts for Reps

DL with 1" Deficit

135x8, 225x8, 275x8, 315x8, 335x8

4" Block Pulls

315x3, 365x3, 405x3, 405x3


Oly Squats

135x8, 225x8, 225x8, 225x8


Leg Curls

90x10, 120x10, 135x10, 120x10





Back Raises



Decline Sit ups bwx50, w/20 ball 50


Body weight is sitting in between 175-180 now, which is nice

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February 7, 2013

Heavy Bench Day



barx8, 95x8, 115x5, 135x5, 185x5,

205x2x4, 205x1 No spotter, didn't want to pin myself on the floor



barx12, 95x12, 115x12, 115x11



barx15, 95x12, 135x15, 135x13

Tried a bigger arch on my bench setup today. Felt more comfortable. Although these were for reps, I'm interested to see how it will feel with heavier weight.


DB shrugs

65sx12, 75sx12, 75sx12


Lat Pull downs

120x15, 120x15, 135x12


Tri. press down

30x25, 45x25, 50x25, 45x25



Decline sits bwx50

+45 plate for 45.

Core is getting stronger.

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I always try to get a good arch in my back on bench, no matter the weight. However, I find that with heavy weight I lose track of the arch and it flattens a bit - until I need to throw some leg drive into the push and then I become very aware of the arch as I am actively trying to hold my ass to the bench as I squeeze my legs.


You're getting stronger by the minute, dude.

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Thanks Asparagus. The cube is definitely helping haha.

Its the first time I've tried a substnatial arch, mine are usually mellow. But It felt a lot better and way more smooth. I'm hoping to get it down. The 5x5 is working really well for you man, I've seen some big strength gains from your end.


Leg Day (During the biggest storm in Ontario)


135x5, 185x5, 225x3x8)

Did these triples with little rest in between, felt great.


Olympic squats


School got cancelled half way through this set, with the public transit telling people they have to make their way to a bus stop if they wanted to get home. I didn't get through my assistant exercises, so I'll be back tomorrow. I may just repeat the workout again.

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February 11, 2013

Hectic weekend, glad i got back to the weights.


Deadlifts from the floor

135x5, 225x5, 275x5, 8 sets of triples at 315. About 60-90 seconds rest in between.

Snatch grip deads off 2"


Oly Squats

barx8, 135x8, 185x8, 225x8, 2255x8



Lat Pull down



Hanging leg raises and knees to chest


Decline sit ups BWx20, with 18 ball, 45

Back raises


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February 13, 2013

Bench for reps

Incline bench

barx10, 95x10, 135x8, 155x8. Could have gone heavier, but felt solid on the bench.

95x18, 95x16 ( I went at a busy time, no room by the dumbbells, went back to the barbell instead)



Barx10, 105x12, 105x12, 95x12

Close Grip

barx12, 95x12, 135x12, 135x12


Peck Deck

120x15, 135x15, 135x15


Tri Press

30x100 reps



Decline sits bwx40, 45 plate x 30

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February 14, Heavy valentine's Day squats

barx10, 95x5, 135x5, 185x5, 225x5, 275x2, 285x2, 295x2, 305x2, 315x2 PB


Good mornings

135x8, 225x8, 225x8, 225x8


Leg Press

4PPSx20, 4.5x20, 4.5x20, 4.5x20





Leg curls





Decline sits bwx60, w/20x 45


Legs felt really strong today, and I ended up with a double with 315 on my back. Came up fairly quickly, Should have hit a triple but didn't have a spotter. Worth a shot next heavy squat day.


Its been one of those months where I haven't noticed a lot of physical changes, but I've had some really good days. Hitting that double today coupled with a 475 pull off 45 plates are keeping me in good spirits. One more week on the cube then a mock meet to test my maxes.


I have a reading break next week so I'll be taking that fully off from the gym and coming back hard.

Heavy squat music

Sounds like rage against the machine

Hatebreed. Self explanatory

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  • 2 weeks later...

Thanks Rossco. I'm still on the cube, just finishing up my last cycle this week and Sunday I'll be testing my maxes. Its definitely given me a lot of gains, from what I can tell at least. Its a great method, and the routine is solid as hell. I'm thinking about branching to a different routine next week, mostly ed coan's deadlift, squat and bench. There are a few routines I've been looking into. I just want to see how my body reacts to the different routines out there I guess. I don't want to limit myself to just trying the 5/3/1 and cube.

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Smolov looks awesome. I love the volume that it has. I ran it for 9 weeks total, so three cycles. Hit a bunch of PRs which was awesome.


How have you been MF?


Asparagus: I'm stoked. I found a javascript to run my weights and I'm really happy seeing where I'll be at in a couple of months. I'm pretty stoked.

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March 1, 2013

Last day of the cube


barx10, 95x5, 135x5, 185x5, 225x5, 275x2, 295x1, 315x1 (Easy), 335x1 PB

Spotter's comment - "That came up fast. You don't fuck around in the hole."

It felt good, Legs felt sturdy, and I'm happy with a 10 pound PB in 2 weeks. 405 is just getting closer and closer.



Called her quits and did a bunch of ab work to prep for the mock meet tomorrow. Bench and dead max attempts should be fun. Hoping to put up some good numbers.

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