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JamesSHW
05-20-13, 8:33 pm
Im James Smith and i just started up in powerlifting. Ive done one meet so far this year. I competed in usapl. I won the meet i 275+. My next meet will be july 27 in allentown pa. I plan on updating after every workout starting tomorrow with my bench workout. I got big goal set for this meet and cant wait to get there. Wish me luck

JamesSHW
05-21-13, 10:38 pm
Today wasnt bad. I was tired. The heat really killed me today before i got to gym. But still killed my workout.

Flat bench
315x8
335x6
365x4
395x1
410x1

Incline bench. Not real strong on these.
185 for 2 sets of 15

I then did close grip bench lockouts. Red elitefitness bands.
From chest
135x10
185x10
Then i moved up a notch on each set afterward.so next notch up i hit 185x10 then moved up again for a set of 15 then at same spot i hit 10.

I did other work for tris after this but nothen special. Im hoping to pause 435+ at my meet in june. I think i will kill that and hit an even higj number. Last time i did the lockouts and some other workouts that im going to start doing my bench flew up. I hope it does it again. Well tomorrow is squat day. Looking for a 600 squat soon.

BigChrisF
05-22-13, 2:08 am
Good luck!

JamesSHW
05-22-13, 9:16 pm
Good luck!

Thank BigChrisF. It will come. Just a lot of hard work ahead of me.

JamesSHW
05-22-13, 9:23 pm
Well did a lot of reps and started light.
225x15
325x10
365x8
405x8
455x4
505x1

Then i hit hip thrusters. Went light tonight
315x5x3

Goodmornings
135x5
225x5
275x5
315x5x3
365x10

Im plaining on rotating heavy deadlifts and squats every sunday. I did heavy deads laat sunday so this sunday coming up heavy squats.I cant wait going to do doubles.

JamesSHW
05-26-13, 8:42 pm
Well today i trained at a strongman gym. The guys really destroyed my legs and some help with my deadlifts. Thought me what i really need to work on. Once my forms down i cant wait to see what i can do. Worked up to 525 for 3 then dropped fown and did 11 with 405. Im going to be trying to train there every sunday. Will really get me ready for my meet. I see big things in my furture.

JamesSHW
06-02-13, 7:13 pm
Went easy last week. Did a good bench workout. Missed 410 fora double. Got a nudge and finished it off. Did light legs 225 10x5 with 60 sec breaks. Spent most of time helping getting a new gym open. Alpha fitness is now open. Time to step it up.

Big bench workout this week. Trying 390 for 3+ i think. We will see how ot goes. Got big goals to reach now

JamesSHW
06-04-13, 10:33 pm
135x5
225x5
315x3
350x3
370x3
390x2
410x1

Incline
280 3x3

Hit lockouts with red elitefitness bands.
6 in off chest
235x5
10in off chest
235 3x10

Incline elbows out
65x5
75x5
85x5
95 3x5 1x8

Messed with alittle bit of bias. Im changing up next week or two and doing more reps like 3x5 or 5x5 on flat bench. Going to keep killing lockouts. Might use football bar. My triceps cant keep up with my chest. I have 450 off my chest but wouldnt be able to lock it out. I think lockouts will really help that. I might also just do lockouts next week and no free weight.

Squat day tomorrow. Unsure on what im going to so. Really wanna do 510 3x2 with like 90 second breaks. We will see. I havnt hit heavy squats in awhile. What ever i do im going 110% i really need to step it up.

JamesSHW
06-05-13, 10:02 pm
The strongman training on sunday still had me alittle sore.

Squat
470 3x3

Pause squat
370 2x3

Hip thrusters light
230 2x5

Goodmornings
140x5
230x5
320x5
370x5
410x5

Not to bad for light day. I cant wait to hit strongman on sunday. Im going heavy deadlifts.