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Jamesxvx Powerlifting Journal


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September 20, 2012

Deadlift

135x5

225x5

315x5

365x5

405x2

415x1 PB

 

Bent Over Rows

135x10

155x10

185x10

185x6 FORM

 

Good Mornings

135x8

135x6

135x7

I don't really enjoy these, I always feel as if I'm in the worst form and I have a set until I feel the stretch

 

Seated Cable Rows (Wide Ended bar)

130x10

150x10

165x10

160x10

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Squats, September 21

Barx8

135x5

185x5

225x5

255x5

275x2

295x1 PB

Front Squats

Barx8

135x5

185x5

205x2 PB

Pushing my weight on these, I really enjoy them.

Side Oblique Raises 45x10x3

 

Leg Press

300x10

340x10

Dead legs after this, called it quits

 

Calf Raises

400x3x10

380x10x1

 

BW 172

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September 24, 2012

MP

BArx10

95x5

115x5

125x5

135x3

145x3

145x3

Supersetted with WG Chin ups (10,7,8,7,7)

Dropset

140-125x10

 

Shoulder Shrugs (no chalk)

225x10

275x10

315x6

 

EZ Curls

40+barx10

50+barx10

60+barx8

60+barx6

 

DB Shoulder Press

40x10

45x10

45x5

Dead after that set, called it quits.

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DL Thursday, September 27.

135x5

225x5

285x5

315x5

 

375x3

395x3

405x1

failure halfway on the second.

 

RDL

225x8x3

 

Bent Over Rows

135x10

155x10

165x10

155x10

 

Cable Rows

 

130x10

150x10

165x10

165x10

 

My diet has gone to hell this weekend. I've been eating terribly and at off times. Need to get this back in check starting this week

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October 9, 2012

MP

barx5

95x5

115x5

135x5

135x3

135x3

 

Superset all sets with wide grip chin ups until failure.

Dropset from 135-115x10

 

Shoulder shrugs

225x10

225x10

275x5

275x4

They switched the bar on the rack I use to a bigger width. Not impressed

 

DB Shoulder Press

50x10

50x3

45x8

45x10

 

EZ curls

bar+30x10

bar+50x10

bar+50x10

bar+60x8

 

Decline sit ups with 25 weight

3 sets until failure

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October 10

20 minutes of hill sprints.

Brought up a 100 lb barbell to do some backyard stuff for some extra conditioning.

 

Circuit looked like this.

Shrugs/Clean+press/BB curls

All with hill sprints in between.

 

Trying to shed some weight and start lifting at competition weight (165), I'm only sitting at 171 now. But I need to increase my cardio

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Bench Day, October 11, 2012

Tried a new pyramid routine I've been reading up on through some powerlfiting sites. I think it worked out

Barx10

95x20

115x10

135x8

155x6

175x4

195x4

205x3 PB

 

One armed rows

60x10

70x10

75x9

75x9

 

DB Bench

45x10

50x10

55x6

55x6

 

Incline Bench

95x8

115x5

135x3

Hit these at the end of my workout. Pooched, but got these as hard as I could.

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Deadlift, October 12, 2012

W.U

135x5

225x6

275x5 (All with double overhand)

315x5

375x5

405x3 PB

425x1 PB

Speed Deadlifts

315x3x8

Ripped my hand up really bad on these and had to use a small towel to wrap the bar so I could get my grip.

 

Bent Over Rows

135x10

165x10

185x8

185x8

 

Cable Rows

135x10

150x10

165x8

165x8

 

Really happy with my pulls today. My energy levels were super high, I didn't take long breaks and I felt strong. Besides the callous tears, I couldn't really ask for a better back day.

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October 15, 2012.

MP

W.U

Barx5

95x8

115x6

125x5

135x3

135x4

135x5

Drop set

135x3, 125x2, 115x3,105x2

 

Upright rows

barx10

95x10

95x10

125x10

125x10

 

EZ curls

bar+40x10

bar+50x10

bar+60x8

bar+60x6

 

DB shoulder press

45x10

45x10

45x8

45x7

 

BW 180.

Finally hit 180 pounds today. Going to start shedding off that fat starting today. Getting my protein in and cutting out some of the carbs I don't really use/need. We'll see how well this goes. This is the first time I'll be cutting, should be fun.

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