View Full Version : Powerlifting
11-1-12
Deadlift (pause at bottom of each rep)
225x5
315x5
365x5
405x7
Back Squat (no belt)
135x10
205x10
260x10
295x17
Hamstring Curls
2x20
Calf Press
2x20
DONE
Body Weight: 195lbs
Incline
185x5
225x5
240x2
260x1
185x13
DB Flat (palms in)
70x10
85x10
100x8
80x14
Super Set:
Pushdowns 10, 10, 10, 8
Side Laterals 10,10,10, 8
DONE
Body Weight 198lbs
Dynamic Warm Up
DB Row
50x10
80x10
4x8 with 100lbs
Shrugs
135x10
225x8
315x8
405x8
445x6
475x4
Lat Pulldowns
4x8
Hammer Curls
4x8
DONE
BW 194 (need to eat more food lol)
ATLAS64
11-07-12, 10:13 pm
Squat
225x5
315x5
360x9
Leg Press
4px12
5px12
6px10
7px6
4px30
Leg Curls 15, 12, 10, 8
Calves 3x15
DONE
BW 192lbs
Treadmill Sprints
5.0 mph 15.0 incline x 20 second x 5 runs
6.0 mph 15.0 incline x 15 seconds 13 runs
Cool down walk
DONE
Close Grip Bench Press
45x12
95x8
135x8
185x8
225x8
260x7 (called set bc the bar was messed up)
240x10
DB Military
35x10
45x8
60x8
70x10
80x6
Lat Pulldowns
3x10
Cable EZ Bar Curl
x15
x20
Squat (no belt)
bar x 10 x 10
95x12
135x10
185x10
225x10
275x10
315x15
Deadlift
135x3
225x3
315x3
365x3
DB Row
4x10 with 80lbs
Leg Curls
2x12
DONE
Body Weight 196lbs
Front Squat
bar x10, 10, 10
95x8
135x8
185x8
225x8
245x8
205x10
Leg Press
4p x 20 x 3 sets
RDL
135x 12, 12
185x12
Calf Press
5x10
DONE
*no belt
Front squat is improving but I still suck at them. I would like to move my top sets in the 295-315x8-12 in the next 6 months are so. Also, I am going to focus on bringing up my shoulders.
Body weight: 192ish
Any reason for the high amount of reps if your training for powerlifting, or is this something you do untill your closer to a meet?? Just asking
Any reason for the high amount of reps if your training for powerlifting, or is this something you do untill your closer to a meet?? Just asking
Generally stick to 5s in the offseason. I have just had a helluva time with heavy weight with this year because of a car accident I was involved in earlier this year.
VANCLEAVE
11-19-12, 1:37 pm
Damn man, no room for games!
Taking any supps? And what's your diet look like with you lifting that much but losing weight?
Generally stick to 5s in the offseason. I have just had a helluva time with heavy weight with this year because of a car accident I was involved in earlier this year.
I hear ya!! No doubt, keep on working hard
ATLAS64
11-19-12, 11:20 pm
I hear ya!! No doubt, keep on working hard
Thank you sir! Took a look at your training log...BEAST..very impressive and inspiring lifting! Also, thank you for bringing up some good points about specificity of training for powerlifting. I am going to start a more structured program and get back to work moving up the big 3.
ATLAS64
11-19-12, 11:28 pm
Damn man, no room for games!
Taking any supps? And what's your diet look like with you lifting that much but losing weight?
The only thing I take is some crappy multi vitamin from Kroger, fish oil, and creatine when I remember to take it. As for the weight loss, that is just a result of my job. I work for a university as a graduate assistant where I teach 5 strength and conditioning classes. I end up burning a lot of calories running around, yelling, and demonstrating exercises.
My diet is pretty simple...I do not have a lot of free time so I only eat 4 meals per day. My diet "rules":
1. 3 out of 4 meals are whole food
2. 45-60 grams of protein per meal
3. Less carbs on off days 200-250 grams
4. Eat as many carbs as I can on training days usually 400-600 grams
Nothing fancy but it works. I tried doing 5 meals per day before but it was just a pain in the ass.
ATLAS64
11-19-12, 11:37 pm
I just wanted to brag a little bit because my 115lbs girlfriend deadlifted 205lbs for 12 reps with no belt! I am just excited because she was bitten by the Iron Bug hard, so now I have a great training partner.
Close Grip Bench
bar x 10 x 10
95 x5 x 5
135 x 3 x 3 x 3
185x5
210x5
230x10 (very smooth)
DB Flat (all reps were paused)
50x6
75x6 x 3 sets
DB Row
4x8 with 80lbs
*nothing was heavy today. I took my time on the bench sets to really work technique and pause each rep at the top in order to reset before doing another rep. I have been rotating lifts all year and quite frankly my technique and poor conditioning shows that.
Had a great talk with an Olympic weight lifting coach about training, programming for different sports, and teaching the Olympic lifts. I have lowered my training maxes a substantially to accommodate more training sessions during the week. I am doing this for several reasons...1) my lifting conditioning sucks 2) I have a bad tendency to push the main sets to the point where I cannot recover in a 7 day period 3) To work on technique 4) My military press absolutely blows and I would like to raise it (I am a very loose kin to Paul Anderson and it is shameful I cannot press my own bodyweight lol). In training, my goal will now be to do everything with perfect technique and not necessarily in a "psyched" up state. None of my sets will be taken to failure..I am just going to allow the training to accumulate and catch up on some areas where I am weak. The coach who analyzed said my "pulling" strength was very weak and I need to work on it; therefore, I am going to deadlift every week, but I am not going to push it anywhere near failure. I am going to work up to some good weight and just work technique and feeling the weight. Very excited...learned a lot. Time to get working again!
ATLAS64
11-22-12, 12:09 am
Week 1:
Legs
Squat - 5/3/1 sets/reps
Front Squat 3 sets of 6-8 reps
SLDL 3 sets of 5 reps (70%)
Abs
Back/Bi
Chins/pull-ups 5-8 sets
Rows 3 sets
Curls 2-3x10-15
Chest/Shoulder/Tri
Close Grip Bench 5/3/1 sets/reps
Press 3x5 (70%)
Dips 5x10
Week 2
Legs
Squat 3 sets of 5 (70%)
Deadlift - 5/3/1 sets/reps
Leg Press/Hack Squat 3 sets of 8-12 reps
Abs
Back/Bi
Rows 5-8 sets
Chins/pull-ups 3 sets
Curls 2-3x10-15
Chest/Tri/Shoulder
Press 5/3/1 sets/reps
Close Grip Bench 3x5 (70%)
Dips 5x10
Conditioning Work:
2 Days/week of Conditioning.
Stretching/Mobility/PVC pipe:
2 Days/week
I have messed around with all sorts of different frequencies lifting. Couple things I have learned...
1) Pressing more than once per week gets me in trouble
2) Squatting and pulling heavy in the same week gets me in trouble
3) I have turned into a conditioning whore (played football still want to move..never going to be a world champion powerlifter..enough said) in order to condition some I only train 3 days per week.
4) It takes me about 6-7 days to recover from squatting or benching.
5) Doing the same movements all the time..is boring..I like variety.
6) My overhead and front squat BLOW
*The 70% movements are to get technique work in. If I abandon a movement completely, I suck at it when I come back to it...figured this would solve that problem. Think of it as "speed work" lol...
Obviously not following my plan after being made fun of for going too light haha
Incline
bar x10 x10
95 x8
135 x5 x5
175x4
205x3
240x2
270x 1
225x3 (3 sets)
Military Press BB
95x8
135x8
135x7
Side Laterals with slow eccentric
20x10
15x10
15x8
Pushdowns
x15 x15 x12
Body Weight 190lbs
Going heavy works and it is far more entertaining. Sat down with my "coach" and had a talk about what I can try out for the next 12 weeks. Time to bring up my pathetic shoulders.
Mizzarler
11-23-12, 6:52 pm
Obviously not following my plan after being made fun of for going too light haha
Incline
bar x10 x10
95 x8
135 x5 x5
175x4
205x3
240x2
270x 1
225x3 (3 sets)
Military Press BB
95x8
135x8
135x7
Side Laterals with slow eccentric
20x10
15x10
15x8
Pushdowns
x15 x15 x12
Body Weight 190lbs
Going heavy works and it is far more entertaining. Sat down with my "coach" and had a talk about what I can try out for the next 12 weeks. Time to bring up my pathetic shoulders.
Awww yeaaaaa sounds good man. Nice pressing you inclining every week or rotating?
Awww yeaaaaa sounds good man. Nice pressing you inclining every week or rotating?
Yeah, next week I will be doing close grip with DB military afterwards. I am going to hammer the dog shit out of my shoulders and force them to get stronger. Once my OHP catches up, I will do dips after incline. I have a really freaking sweet rotation idea I think you will like.
Back Squat (no belt)
bar x 8 x 8
135x5
185x4
225x3
275x2
315x1
Deadlift (no belt)
135x5
185x5
225x3
275x3
315x2
365x1
405x1
340x 5 (2 sets)
Leg Press
4x10
Leg Curls
x15 x13 with same weight
DONE
Will probably do squats or front squats after deadlifts next time. I am going to be hitting 3s and 5s hard for a long time...time to go heavy again finally. This was after a 5 hour car ride..sucked.
Sunday
Squat 5-4-3-2-1; back-down set of 8-12 or 3-5x5
RDL 3-4x6-10
Unilateral Quad/Leg Ext 3-4x10-12
Monday
Hard Conditioning
Tuesday
Back/Bi
Wednesday
Hard Conditioning
Friday
Incline 5-4-3-2-1; back-down set of 8-12 or 3-5x5
Military Press/ Dips 2-4x8-10
Triceps/Delts
Week 2
Sunday
Deadlift- 5-4-3-2-1; back-down set 6-10 or 2-5x2-5
Front Squat /Back Squat 3-4x6-10
Leg Curls 3-4x10-12
Monday
Hard Conditioning
Tuesday
Back/Bi
Wednesday
Hard Conditioning
Friday
Close Grip Bench 5-4-3-2-1; back-down set of 8-12 or 3-5x5
DB Military/DB Incline 3-5x8-10
Triceps/Delts
This is what I most likely use. I will allow some variability from day to to day depending on how I feel.
ATLAS64
11-26-12, 10:50 pm
Steady State Cardio
4.0 incline/3.3 mph for 32 minutes
I feel like dog shit.
Chins
5x5 bw
T-bar Rows
5x8 with 3 plates (very slow reps because my left lat feels like it has a mild strain)
Shrugs
225x20
225x15
Preacher Curl with ez bar
x20 reps
x15 reps
DONE
Body Weight 193lbs
Close Grip 2x10 with 220lbs
Incline 2x10 with 180lbs
Side laterals 4x8 with 25lbs
Bar Pushdowns 5x8
Rope Pushdowns 3x10
SQUATPOCOLYPSE
7 sets of 10 with 295lbs NO NO NO
DONE
Body weight 194lbs
Mizzarler
12-01-12, 5:13 pm
SQUATPOCOLYPSE
7 sets of 10 with 295lbs NO NO NO
DONE
Body weight 194lbs
I am envious of your leg jackedness...if I could do that for one set of 10 no belt I'd be ecstatic haha
I am envious of your leg jackedness...if I could do that for one set of 10 no belt I'd be ecstatic haha
They are not jacked. I am pretty sure I just "willed" my way through the final 3 sets lol.
Incline
bar x10 x10
95x8
135x8
180x10
195x9
180x10 drop to 135x6
DB Flat
3x10
Side Laterals
4x8-10 with 20lbs
Pushdowns
6x10
DONE
body weight: 195lbs ish
Had to reorganize my schedule for finals and next semester. Not a bad work out. Will push incline until it stops going up. I am having fun training like this..much less stress.
I am so freaking sore it is stupid and there is a blister on my back from the bar lol. I may think about leg pressing for a few weeks to give my spine a break and to work on some mobility so I can do a perdy high bar squat haha.
Mizzarler
12-03-12, 5:29 pm
I am so freaking sore it is stupid and there is a blister on my back from the bar lol. I may think about leg pressing for a few weeks to give my spine a break and to work on some mobility so I can do a perdy high bar squat haha.
You and me both went a little to meathead last week lol we learned our lesson...not a bad bench sesh at all either man keep runnin the ladder and you'll see some growth with those rep pr's
G Diesel
12-03-12, 5:37 pm
I am so freaking sore it is stupid and there is a blister on my back from the bar lol. I may think about leg pressing for a few weeks to give my spine a break and to work on some mobility so I can do a perdy high bar squat haha.
You and me both went a little to meathead last week lol we learned our lesson...not a bad bench sesh at all either man keep runnin the ladder and you'll see some growth with those rep pr's
Shit sounds rugged and raw in here. Keep killing it fellas.
Peace, G
ATLAS64
12-03-12, 11:34 pm
You and me both went a little to meathead last week lol we learned our lesson...not a bad bench sesh at all either man keep runnin the ladder and you'll see some growth with those rep pr's
No doubt. The blister on my back from squatting opened up last night when I was sleeping. It was pretty gross and awesome.
Shit sounds rugged and raw in here. Keep killing it fellas.
Peace, G
Thank you sir!
ATLAS64
12-03-12, 11:38 pm
30 Minutes Steady State
6.0 incline at 3.1 mph
Legs are stupid sore still...but I am glad I attempted something like that. It is not often you get three guys in the same gym who are willing to try and do 10 sets of 10 reps and actually "will" each other through each rep and each set. Funny thing is we all collapsed on the exact same set...probably 2-3 more than we should have even gotten in the first place but encouragement and sheer determination got us close to the goal. My next goal is going to be squatting 405x10 with no belt...give me six months...
Incline
bar x10 x8
95x8
135x5
185x3
225x2
250x1
210x8 (eaaasy)-->goal is to push this to 12+ over the next 5-6 weeks
Clean and Strict Press (these are fun)
95x12
115x10
135x6
Superset:
Pull-Ups
4x5
Pushdowns 4x12
Side Laterals
20lbs x 20 reps
25lbs x 15 reps
Hills x 12
DONE
Body Weight: 195lbs
T o m m Y
12-07-12, 1:19 am
niCe
Mizzarler
12-07-12, 5:52 pm
YOu should get 225 for 12-15 in 6 weeks man good job...that warm up looks familiar....hmmm
YOu should get 225 for 12-15 in 6 weeks man good job...that warm up looks familiar....hmmm
Haha damn right
Front Squat
Bar x10
95x8
135x5
185x5
225x3
265x2
225x8(easy)
205x8
RDL
Warm-up
240x10
Hillsx9
DONE
very sore from last week but next week will be better 225x10+ will go.
ATLAS64
12-17-12, 12:58 pm
Friday
Squat
295x10
335x10
GHR Raise
3x12
Hills
DONE
Sunday
DB Rows
90x15
90x15
100x10
85x12
Pulldowns
5x10
Preacher Curls
5x10
DONE