JulianO's training log - Powerlifting

[JulianO]

I'm Julian Otero from Panama, 18 years old, non competitive powerlifter, around 7-8 months training powerlifting.
I have done 531 for 7 months without got the results I expected...

My best lifts to date are
SQ-315X3
335x1
360X1 with wraps
BP-230x4
245x1
DL-320X4
OHP-175x1


Old log
http://forum.animalpak.com/showthread.php?40998-New-in-powerlifting-Wendler-5-3-1

[JulianO]

+I have not yet begun this program, I just will take new PRs for squat,deadlift and bench press


After rest a few day it's time to hit the gym again...
Bench press today.. hope to break a PR

[JulianO]

Bench press
115x8
145x5
175x3
205x1
230x1
250x0
250x1 PR


Incline bench press
135x10
155x8
165x6
185x6

Flat DB press
60x10
60x10
70x10
80x8

Pec flys
4 sets x 15

Tricep pushdowns
5 sets x 15

Side dumbell Lateral raises
5 sets x 15

Front delt cable raises
5 sets x 15

Rear delt raises with dumbells
5 sets x 15


today I feeling a little weak and sick , I was aiming at least 260 lbs bench press

[JulianO]

I Forgot to say that the program I'm going to run is The Lilliebridge Training Method!!!

[Ernie Lilliebridge JR]

I Forgot to say that the program I'm going to run is The Lilliebridge Training Method!!!

I'm very excited to see your progress and results.

[JulianO]

I'm very excited to see your progress and results.

Yeah Ernie..today max deadlift and some light squat!!!

[Ernie Lilliebridge JR]

Yeah Ernie..today max deadlift and some light squat!!!

Nice please post up the results.

[JulianO]

Nice please post up the results.

HEAVY DEADLIFTS-LIGHT SQUATS

Deadlifts
155X8
210X5
245X3
280X1
315X1
350X1 PR
365X0 FAILING AT LOCKOUT
360X1 PR


Paused squats
135x3
185x3
185x3
225x3

Bent rows with barbell
4 sets x 12

Leg extentions
4 sets x 15

Leg curl
4 sets x 15

seated calf raises
4 sets x 25

[JulianO]

Accessory work

Lat pulldowns:
5 sets x 15

Cable upright rows:
5 sets x 15

Preacher curls w/ Ez bar:
4 sets x 15

Dumbell curls:
4 sets x 15

Side lateral raises:
4 sets x 20

Front delt raises w/cable:
3 sets x 12

Wrist curls:
4 sets x 25

Reverse wrist curls:
4 sets x 25

Abs work

[JulianO]

Bench press
bax15
95x10
135x8
155x6
185x5 Paused
205x5 Paused
225x2 Paused
225x2 Paused


Floor press
135x10
155x8
185x6
185x6

Incline DB press
45x15
50x15
50x15
55x15
55x15

Cable Pec flys
4 sets x 15

Tricep pushdowns
5 sets x 15

Seated side dumbell Lateral raises
5 sets x 15

Front delt raises with cable
4 sets x 12

Rear delt raises with dumbells
4 sets x 10

[JulianO]

Tomorrow max squat and light deadlifts!!
Ready to begin this program maybe next week

[JulianO]

Squat
155x8
205x5
240x3
275x1
315x1
335x1

Light speed deadlifts
135x5
185x5
225x5

Lat pulldowns
5 sets x 15

Leg extensions
4 sets x 12

Leg curls
4 sets x 15

Seated calf raises
4 sets x 25
BAD DAY
Woke up with a lot of soreness on my lower back...


http://www.youtube.com/watch?v=6GgRwAMqFOQ

[JulianO]

Accessory work

Bent rows with barbell:
5 sets x 12

Barbell upright rows:
5 sets x 15

Preacher curls
4 sets x 15

Zottman curls:
4 sets x 15

Side lateral raises:
4 sets x 20

Front delt raises w/cable:
3 sets x 12

Rear delt raises
4 sets x 12

Wrist curls:
4 sets x 25

Reverse wrist curls:
4 sets x 25

Abs work

[JulianO]

I'm very excited to start on monday the Lilliebridge Training method!!!

Best Lifts
Squat- 335 lbs
Bench Press- 250 lbs
Deadlifts- 360 lbs

[JulianO]

Today I started the lilliebridge training method
Bw- 212 lbs, I've dropped about 8 pounds, was around 220 lbs last month
Week 1
Heavy bench press

Bench press
barx20
95x10
115x8
145x5
165x3
185x1 Paused
200x1 Paused
215x1 Paused
250x2 Slingshot
260x2 Slingshot
275x1 Slingshot

Incline DB press
45x15
50x15
50x15
55x15
55x15

Cable Pec flys
4 sets x 15

Tricep pushdowns
5 sets x 15

Side dumbell Lateral raises
5 sets x 15

Front delt raises with cable
4 sets x 15

Rear delt raises with dumbells
5 sets x 12

Abs work

[JulianO]

Bw 212 lbs

Week 1
Heavy squat- Light deadlift

Squat
barx15
135x10
185x8
225x5
250x2
275x1
290x6

Speed pulls
135x3
180x3
180x3
180x3

Bent rows with barbell
4 sets x 15

Cable upright rows
5 sets x 15

Leg extension
4 sets x 15

Leg curl
4 sets x 15

Seated calf raises
4 sets x 25

Abs work

[JulianO]

Accessory work

Lat pulldowns:
5 sets x 15

Cable upright rows:
5 sets x 15

Ez bar curls:
4 sets x 15

"Chasers":
4 sets x 10

Side lateral raises:
4 sets x 15

Front delt raises w/dumbell:
4 sets x 12

Wrist curls:
4 sets x 20

Reverse wrist curls:
4 sets x 15

[JulianO]

Light Bench press
Bench press
barx15
95x10
115x6
135x5
155x3
170x20

Incline bench press
135x10
155x8
165x6
185x3


Pec flys
4 sets x 15

Tricep pushdowns
5 sets x 15

Side dumbell Lateral raises
5 sets x 15

front delt raises with dumbells
3 sets x 15

Rear delt raises with dumbells
4 sets x 15

[JulianO]

Heavy Deadlifts-Light squats

Deadlifts
135x10
185x6
225x5
255x2
275x1
310x6 PR

Paused squats
135x3
165x3
165x3
165x3

Front squats
135x5
135x5
165x5

Lat pulldowns
5 sets x 12

Cable upright rows
4 sets x 15

Leg extension
4 sets x 15

Leg curls
4 sets x 15

Seated calft raises
100 reps total

Abs

[JulianO]

11-29-13

Bent rows with barbell
5 sets x 12

Upright rows with barbell
4 sets x 15

Straight bar curls
4 sets x 15

"Chasers"
4 sets x 10

Side lateral raises with dumbells
4 sets x 15

Front delt raises with dumbells
4 sets x 15

Rear delt raises with dumbells
4 sets x 12

Wrist curls
4 sets x 25

Reverse wrist curls
4 sets x 15

[JulianO]

Week 3
Heavy Bench Press

Bench press
Barx15
95x10
135x8
155x5
175x3
190x1 Paused
210x1 Paused
225x1 Paused
250x1 Slingshot-Paused
260x1 Slingshot-Paused
275x1 Slingshot-Paused

Incline Db press
4 sets x 15

Pec flys
4 sets x 15

Tricep pushdowns superset with reverse grip tricep pushdowns
5 sets x 15

Side lateral raises with dumbells
4 sets x 15

Front delt raises with dumbells
4 sets x 12

Rear delt raises with dumbells
3 sets x 12

http://www.youtube.com/watch?v=nqYl9CXd3Mg

[Ernie Lilliebridge JR]

Looking very explosive buddy good bench session!

[JulianO]

Looking very explosive buddy good bench session!

Yeahh, Thanks Ernie
Usually I always do touch n go, but i'll keep doing pauses and then the last weeks switch to touch n go.

[JulianO]

Week 3
Heavy squats-Light deadlifts

Squats
Warm ups
barx15
135x10
185x6
225x4
255x2
285x1
300x7 PR

Speed pulls
135x3
190x3
190x3
190x3

Bent rows with barbell
4 sets x 12

Leg extentions
4 sets x 15

Leg curl
4 sets x 15

Seated calf raises
100 reps total

Ez bar curl
4 sets x 10 reps- 30 seg rest

Hammer curls
4 sets x 10 reps- 30 seg rest

[JulianO]

Military Press
barx15
65x10
95x10
12510
135x10
145x8
155x6


Dumbbell one-arm shoulder press
4 sets x 8-10

Side lateral raises with dumbells
4 sets x 15

Front delt raises with dumbells
4 sets x 15

Lying dumbell tricep extension
4 sets x 12

Tricep pushdowns
4 sets x 15

One arm reverse grip pushdowns
3 sets x 10

Wrist curls
4 sets x 20

Reverse wrist curls
4 sets x 20

[Dman]

Nice JulianO lookin forward to seein you progress up in here using the Lilliebridge method looks like all your getting is stronger keep it up!!!

[JulianO]

Nice JulianO lookin forward to seein you progress up in here using the Lilliebridge method looks like all your getting is stronger keep it up!!!

Thanks buddy!!

[JulianO]

Week 4
Light Bench press

Bench Press
barx15
95x10
115x8
135x6
155x5
175x20

Incline bench press
135x10
155x8
165x5
185x3

Pec flys
5 sets x 10

Tricep pushdowns
5 sets x 12

Seated side dumbell Lateral raises with dumbells
5 sets x 10

front delt raises with dumbells
5 sets x 10

Rear delt raises with dumbells
4 sets x 10

[Dman]

Thanks buddy!!

You are welcome plus seein those training vids you put up lookin strong my man and Like that music choice too!

[JulianO]

You are welcome plus seein those training vids you put up lookin strong my man and Like that music choice too!

Thanks bro.
I'll try to keep uploading vids!!

[Dman]

Thanks bro.
I'll try to keep uploading vids!!

Welcome brotha!! Hell yea do it!

[JulianO]

Week 4
Heavy deadlifts- Light squats

Deadlifts
barx15
135x8
185x6
225x5
245x3
275x1
295x1
325x4 PR

Paused squats
135x3
185x3
185x3
185x3

Leg extension
4 sets x 12

Leg curls
5 sets x 12

Seated calf raises
100 reps total

[JulianO]

Week 4

DB shoulder press
5 sets x 10

Klokov press
4 sets x 8

Close grip upright row superset wide grip upright row / 8 reps close and then 8 reps wide/
16 reps x 5 sets

Side lateral raises with dumbells
4 sets x 12

Front delt raises with dumbells
3 sets x 10

Seated barbell curl
4 sets x 10

''Chasers''
4 sets x 12

Reverse grip curls
3 sets x 10

Wrist curl
4 sets x 15


-First time doing Klokov press, definitely it will including on my routine.

[JulianO]

Week 5-The Lilliebridge training method
Heavy bench press

Bench press
barx15
95x10
135x8
155x5
165x3
185x2
200x1
215x1
235x1
-Slingshot
260x3
260x3
275x3

Incline db press
4 sets x 12

Flat bench cable fly
4 sets x 10

Triceps pushdowns
5 sets x 12

Seated side dumbell Lateral raises with dumbells
4 sets x 15

front delt raises with dumbells
4 sets x 10

Face pulls
4 sets x 15

[JulianO]

Today I woke up a little sick.. hope tomorrow feel better to be ready to squat

[JulianO]

235x1


---Correction---

This single was 230 lbs x 1

[JulianO]

Week 5- The Lilliebridge training method

Heavy squats- Light deadlifts

Squats
barx15
135x8
185x6
225x5
255x4
285x2
305x5

Deadlifts
135x3
215x3
215x3
215x3

Lat pulldowns
4 sets x 15

Leg extension
4 sets x 12

Leg curls
4 sets x 15

Seated calf raises
100 reps total

Still feel sick...
I to hope feel better next week

[JulianO]

I'm forced to train tomorrow, was planning train on friday but friday i'll be busy, saturday busy and sunday is family day..

[JulianO]

19-20-13

Seated barbell shoulder press
5 sets x 15

Klokov press
4 sets x 10

Close grip upright row superset wide grip upright row ---- /8 reps close and then 8 reps wide/
16 reps x 5 sets

Side lateral raises
4 sets x 10

Front delt raises
4 sets x 10

Rear delt raises
3 sets x 12

Ez bar curl
4 sets x 15

''Chasers''
4 sets x 12

Hammer curls
3 sets x 12

Wrist curl
4 sets x 25

[JulianO]

Week 6- The Lilliebridge training method

Light Bench Press

Bench Press
barx15
95x10
115x8
135x5
155x3
165x2
180x17


Incline bench press
4 sets x 12

Cable pec flys
4 sets x 15

Fat bar tricep pushdowns
5 sets x 15

Side lateral raises
5 sets x 15

Front delt raises
4 sets x 10

Face pulls
5 sets x 10

I am still a little sick but feel better...

[Dman]

Week 6- The Lilliebridge training method

Light Bench Press

Bench Press
barx15
95x10
115x8
135x5
155x3
165x2
180x17


Incline bench press
4 sets x 12

Cable pec flys
4 sets x 15

Fat bar tricep pushdowns
5 sets x 15

Side lateral raises
5 sets x 15

Front delt raises
4 sets x 10

Face pulls
5 sets x 10

I am still a little sick but feel better...

I like the variety i'm seein in here JulianO buildin a stronger body all around!! Hope you feel better soon also!

[JulianO]

I want to wish you all a merry christmas!!

[Dman]

I want to wish you all a merry christmas!!

Hey Merry Christmas JulianO Hope all is awesome today spent with friends & family, Let's break some p.rs and get Strong(er) this year brotha!!

[JulianO]

Week 6 - The Lilliebridge training method
Heavy deadlifts-Light squats

Deadlifts
133x10
183x6
232x4
259x3
292x2
330x4 PR!!

Paused squats
135x5
200x3
200x3
200x3

Pulldowns
5 sets x 15

Leg extensions
4 sets x 15

Leg curls
5 sets x 15

Seated calf raises
100 reps total

[JulianO]

Week 6 - The Lilliebridge training method
Heavy deadlifts-Light squats

Deadlifts
133x10
183x6
232x4
259x3
292x2
330x4 PR!!

Paused squats
135x5
200x3
200x3
200x3

Pulldowns
5 sets x 15

Leg extensions
4 sets x 15

Leg curls
5 sets x 15

Seated calf raises
100 reps total

SHIT!!!... today on my last set of deadlift I just had to do 2 reps instead of max reps!!!!

[JulianO]

Seated barbell shoulder press
barx15
70x10
95x10
115x8
135x6
145x5
155x3
165x1
Backdown set 135x10

Klokov press
4 sets x 8

Front delt raises -SUPERSET- Side lateral raises
4 sets x 10

Close grip ez bar curls
5 sets x 10

''Chasers''
4 sets x 12

Wrist curls
5 sets x 15

Reverse grip wrist curls
5 sets x 15

[Ernie Lilliebridge JR]

I love seeing the PRs buddy keep it up!

[JulianO]

I love seeing the PRs buddy keep it up!

Yeah, Ernie Jr!!
I'm feeling stronger every week, Can't wait until week 10

[JulianO]

Heavy Bench Press

Bench Press
barx15
95x10
135x8
155x6
170x4
185x2
205x1
225x1
240x1


Close grip bench press
185x6 Paused
205x4 Paused
210x2 Paused
backdown set
185x13 touch and go

Incline db press
4 sets x 10

Flat bench cable fly
4 sets x 10

Fat bar triceps pushdowns
5 sets x 12

Seated side dumbell Lateral raises with dumbells
4 sets x 15

front delt raises with dumbells
4 sets x 10

Face pulls
4 sets x 15

My energy was low today. I slept with headache.. and today I woke up and puked 2 times... My singles were slow and I almost fail on 240...

[JulianO]

Heavy squats- Light deadlifts


SKWATS
135x10
185x8
215x6
245x4
290x2
320x1

Speed pulls
135x3
185x1
235x1
235x1
235x1


Lat pulldowns
4 sets x 15

Cable upright rows
4 sets x 10

Leg extensions
4 sets x 10

Leg curls
4 sets x 12

Seated calf raises
100 reps total

[JulianO]

Light bench press

Bench press
95x10
135x8
155x4
175x3
185x15

Incline db press
4 sets x 10

Db flys
4 sets x 10

Fat bar tricep pushdowns
5 sets x 15

db side lateral
4 sets x 10

db front raises
4 sets x 10

face pulls
4 sets x 10

Bad news..
Last monday on my heavy bench press day, I hurt my right shoulder, I don't know how... since that that my shoulder has been bothered me, .. today I was no able to workout to 100%.. This really make me feel bad.. Next week I should take a new max on bench press but I will not take the risk to hurt my shoulder more.
I only will max my squats and deadlifts
about my shoulder.. I'm currently taking animal flex , I'll read about shoulder rehab and I'll do it

[ibnmahama]

making improvements, good shit!

[JulianO]

making improvements, good shit!

Thanks man!!

[JulianO]

Heavy deadlifts-Light squats

01-07-2013
Deadlifts
135x10
185x8
225x5
255x3
295x2
315x1
340x1

Paused squats
135x3
185x2
215x1
215x1
215x1

Leg extension
4 sets x 10

Leg curls
4 sets x 10

+Some shoulder rehab exercises...

[Dman]

Heavy deadlifts-Light squats

01-07-2013
Deadlifts
135x10
185x8
225x5
255x3
295x2
315x1
340x1

Paused squats
135x3
185x2
215x1
215x1
215x1

Leg extension
4 sets x 10

Leg curls
4 sets x 10

+Some shoulder rehab exercises...


Hope that shoulder feels better my man, I had some shoulder issues a while ago it's just a pain but remember to back it down a notch get some lighter sets in for more bloodflow,it'll help to heal it up! But looks like your lifts are gettin strong keep up that hard training!!

[JulianO]

Hope that shoulder feels better my man, I had some shoulder issues a while ago it's just a pain but remember to back it down a notch get some lighter sets in for more bloodflow,it'll help to heal it up! But looks like your lifts are gettin strong keep up that hard training!!

Thanks bro,I hope cure my shoulder soon.
I'm currently doing some rehab exercise(Band pull apart, face pulls, Db retractions, db cuban rotations, etc etc...) Also taking animal flex and trying to take a day to see a Dr.
Thanks for your support Dman!!

[JulianO]

Well... is a little sad for me say this
Goodbye squats and deadlifts for a while..
The reason is my shoulder, since last night has been pissing me a lot more.. fuck.
I'll give rest to my shoulder, Shoulder rehab work, and on thursday I'll visit a orthopedic Dr.

[Dman]

Thanks bro,I hope cure my shoulder soon.
I'm currently doing some rehab exercise(Band pull apart, face pulls, Db retractions, db cuban rotations, etc etc...) Also taking animal flex and trying to take a day to see a Dr.
Thanks for your support Dman!!

Nice sounds like you will be recovered sooner than later I know it sucks..alot to not train but it's good to give the body time to mend you know!? But Animal flex is a great supp. Good idea on seeing a doc then you'll know for sure whats goin on!
Your welcome my man glad to see you kicking some ass in here!!

[JulianO]

Nice sounds like you will be recovered sooner than later I know it sucks..alot to not train but it's good to give the body time to mend you know!? But Animal flex is a great supp. Good idea on seeing a doc then you'll know for sure whats goin on!
Your welcome my man glad to see you kicking some ass in here!!

Thanks bro!!

[JulianO]

Yesterday I went to visit a orthopedic Dr, She check my shoulder and said that apparently is just a minor shoulder injury. She recommended to put 2 times a day for 15 mins a cold pack or ice on my shoulder, 3 pills a days per 6 days (Borifen) , therapy for my shoulder maybe 3 days per week until it heal.
I hope it heal soon.

[DoubleTapJak]

Yesterday I went to visit a orthopedic Dr, She check my shoulder and said that apparently is just a minor shoulder injury. She recommended to put 2 times a day for 15 mins a cold pack or ice on my shoulder, 3 pills a days per 6 days (Borifen) , therapy for my shoulder maybe 3 days per week until it heal.
I hope it heal soon.

Could have been a lot worse. My brother's shoulder was out of commission for months a few years back. Stay golden, pony boy.

[JulianO]

It has been a month since my shoulder injury, has been healing slowly but my doctor still not give me permission to lifting weights so... I'll do what he said.
I know I'll be on the gym soon smashing weights and breaking PRs :)

[Dman]

It has been a month since my shoulder injury, has been healing slowly but my doctor still not give me permission to lifting weights so... I'll do what he said.
I know I'll be on the gym soon smashing weights and breaking PRs :)

Thats good ta hear its nothing major!! But good keep icing it up throughout the day and maybe do some light stretching to get some blood to flow in there but hope you get back to it soon here bro!!