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Jamesxvx Powerlifting Journal


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October 29, 2012.

Bench

Warm Up

Barx10

95x8

115x6

135x6

155x5

175x5

185x4

155x10

155x8

155x6

 

One Arm Rows

60x10

70x10

70x10

80x10

 

DB Bench

45x10

50x8

50x5

45x8

45x8

Definitely felt the strength loss here.

 

Tricep Pull downs

45x15

45x15

45x15

 

Hanging Leg Raises

3 sets of 10

 

face Pulls

85x15

120x10

120x15

120x15

 

An alright bench to get back at it. I knew I wasn't going to go into it with all my strength after missing two weeks out, but overall I'm happy.

Back to eating clean and plenty of nutrient dense foods to make up for the crap I ate at home.

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October 30, 2012.

Deadlifts.

135x5

225x5

275x5

315x5

365x5

405x2

405x2

405x1

 

Speed Triples

365x3

365x3

365x3

315x3

315x3

60 seconds rest in between.

 

Bent Over Rows

135x10

155x10

165x10

155x10

 

Close Grip Cable Rows

135x10

150x10

150x10

 

Wide grip Cable rows

120x10

135x10

120x10

120x10

 

Ripped a callous on the speed pulls today. Fresh skin that grew over on the break is now gone again.

Filing it down and cleaning up my hands really well.

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November 1, 2012

Squats

Warm UP

Barx10

135x5

185x5

225x5

245x5

265x4

275x2

285x1

 

Went for 295 as a single today and failed on both about half way up. Lost my confidence and the flow in my workout. Definitely going to be working at my squats and my other lifts as much as I can. I really want to be as strong as I can be, and those two weeks off really hurt my progress.

 

225x3x5

Speed squats, pause at the bottom, ATG

 

Standing calf Raises

280x10

360x10

400x10

 

Leg Curls/Extension

105x10

120x10

165x10

 

Had to cut the workout short since I had class today.

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Bench November 5, 2012.

Warm Up

barx10

95x6

115x6

125x5

135x5

155x5

185x4

195x3

205x2

225x1 PB

 

Dropset from 185 to 155 x10

 

Facepulls

135x25, 145x15, 150x15, 135x10, 145x10, 135x10, 135x10

 

100 Incline sit ups, 4 sets of 25 with one minute rest.

 

DB Bench

45x10

45x10

50x10

50x7

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Squat, November 7, 2012.

135x5

185x5

225x5

245x5

265x5

275x3

285x2 Stoked on this, not a PB, but I felt strong and could have done more but didn't want to tax my body too much before my accessory. I also tried for maxes last week.

Drop Set from 275 down to 185 for 20 reps.

 

Front Squats

135x10

185x5

205x3

225x1 PB on a front squat, could have gone heavier, but was happy with my progress with this lift.

 

Standing calf raises

360x10x3

380x10

 

Leg extension

120x10

145x10

180x10

195x10

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MP, November 9, 2012.

Barx5

95x5

115x5

125x5

135x5 For reps thats a PB

145x3

150x3

155x1 PB

160x1 Failure ( Made it about half way and didn't want my form to falter)

Drop set from 150 to 135 for ten reps.

 

Shrugs

225x10

275x10

295x10

 

Preacher curl machine (So many people using freeweights, it was nuts)

95x10

105x10

dropset from 105-90x10

 

DB shoulder press

40x10

45x10

50x8

50x5

Trying to get up to 60 lb dumbbells soon.

Weighed in around 175 today.

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November 11, 2012.

Only one at the gym that gave a minute of silent at 11 for Remembrance Day. Least I could do.

 

Bench

barx5

95x5

135x5

155x5

175x5

185x5

195x3

205x2

Drop set from 205-155 x 10 reps

 

DB bench

45x10

50x10

55x8

60x6 PB

Trying to get more weight with the DBs.

 

Face pulls x100 120-135lbs

 

Tri pulls

45-65 x 100 reps

 

Hanging Leg raises

3x12

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November 13, 2012.

Deadlift

135x5

225x5

275x5

315x5

365x5

405x3

425x1

445x1 PB

Didn't know I was going to go try for a max today on deadlifts, but I was feeling like shit and used a lot of that to power through the last couple of pulls.

I could have definitely done two reps at 425, but wanted to save my strength for 445.

 

Deficit pulls

225x3x5

Speed pulls at a 6" deficit.

 

Bent over rows

135x10

155x10

165x10

165x10

 

100 incline sit ups.

 

I was pretty tired after the sit ups that I skipped cable rows.

 

weighed in at 175 today.

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November 14, 2012.

Squats

Barx10

135x5

185x5

225x5

265x5

275x5

295x3

315x1 PB

Right to parallel and up with a bit of trouble. My core work lately definitely helped out a ton on this lift.

275x3, 265x3, 255x3, 245x3, 225x4, 205x4.

 

Straight Legged deadlift

135x10

225x10

225x5

 

Leg Press

Weights for each leg.

135x10

180x10

205x10

225x10

 

Standing Calf Raises

320x10

400x10

400x10

 

Leg Extension

165x10

210x8

190x10

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Very solid squats there mate, a lot of work before your final set so if that was a little less it might not have felt so much of a struggle.

Keep up the great work, I'll try to check in here more regularly. What is the main goal(s) that you're working towards? Let me know if I can help with anything - I just gave VeganRossco one of the 5/3/1 ebooks. Just yell out haha.

Have a top weekend matey MF.

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Yeah I definitely hit some more reps than I should have for a max day. I really wanted to put my legs through hell.

I'm mainly a powerlifter, I have a open meet in May that I'm training for. I'm starting to cut for the lower weight class slowly so I don't lose a lot of strength toward the comp. sitting at 175 now, need to get down to 163, which I know can happen.

I actually have the 5/3/1 book, and I've been using the routine for a while now. Thanks for the help MF

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Bench Day, November 20, 2012.

100 incline sit ups.

 

Bench

barx10

95x5

115x5

135x5

155x5

175x5

185x4

205x3

225x3 PB (I had a spotter, and honestly this felt light. I'm sure he helped me on the last two reps)

Drop set from 175 down to 145 x12

 

Face pulls 110x75 reps

Tri Pull downs 45 -60 lbs x 75 reps

 

One arm rows

75x4x10

 

Lat pull downs

120x10

135x10

150x8

135x10

 

DB bench

45x10

50x10

50x8

50x6

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Deadlift November 22, 2012

 

135x5

225x5

315x5

365x5

405x4 Rep PB

I tried for a 450 pull but was done from the 405s. I always go for maxes, I need to stop. haha

 

Bent over rows

135x10

155x10

165x10

175x10

 

Good mornings

135x10x3

 

Cable rows

135x10

150x10

165x10

 

Hanging leg raises

3x10

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