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ConwayJosh
09-30-14, 11:45 pm
Starting a new thread and I've been competing for 7 years. My next competition is November 16-17 in Dallas and looking for 1500+ at 220. I'm from Arkansas and I've been coached by Jamie McDougal and I've learned a lot from him and many others. Anyway to my first workout on this thread.

Bench:
All paused
45x10
95x10
135x8
185x5
225x3
275x7x3 Pr on sets
225x10?
I only rested maybe 90 seconds between sets.

Deadlifts:
135x3
225x3
315x3
405x1
Added belt
495x6x2 huge pr!

Short and sweet

ConwayJosh
10-05-14, 8:01 pm
Squats:
Decided to throw on my sleeves to help my knees not ache so much
135x3
185x3
225x3
275x3
Added belt
345x4
375x4
405x4
In between work sets did a set of weighted crunches and inner thigh
No belt again
225x18 fast

Incline:
All super sets
45x10
135x10
185x10
195x10
205x10
Left some in the tank for next time

ConwayJosh
10-08-14, 10:59 pm
Paused Bench:
45x10
135x8
185x6
225x3
295x6
Went to touch and go
275x12

Deadlifts:
135x3
225x3
315x3
405x1
Added belt
505x6 Pr
505x6
Stiff legged belt less deads
315x6x2
Great day!

ConwayJosh
10-12-14, 4:00 pm
Well feeling like crap but no rest for wicked lol

Squat:
warmups
315x1
365x1
Added belt
415x4
Belt less again
275x10

Incline bench:
185x10
205x10
225x10
90 sec rests

ConwayJosh
10-16-14, 7:10 pm
Bench:
Paused
45x5
135x5
185x5
225x3
275x1
315x4
Touch and go
295x10 2 rep pr!

Romanian deadlifts:
Belt less of course
225x5

315x8x2 I planned on doing 5 sets buts I was toast lol

I did some back extensions and flipped the machine over when I was trying to rest after the sets but I dodged like a ninja

ConwayJosh
10-19-14, 10:54 am
Incline:
135x8
185x3
245x12
245x9
245x8
I didn't have a spotter so I stopped a little early on these sets

Squat:
135x3
185x3
225x3
275x3
315x1
Added belt
365x1
425x4 PR
No belt
275x12

I've decided I'm going to stay at 242 and I might make it a permanant change so I can slowly build into this weight class. My ultimate goal is to be as strong as possible so this will more than likely what I'll do. Since I'm only about a month out I'm rotating two workouts: push/pull and squat/incline I'm trying to do them 2-3 days apart until about 4-5 days out.

My goals for the meet are:
Squat:501 (wraps)
Bench:374
Deadlift:628
Total: 1500+

rainman
10-19-14, 7:06 pm
Subbing for the progress. No messing about workouts and still hitting big PRs. Promising numbers so far for your meet.

ConwayJosh
10-24-14, 8:14 am
Subbing for the progress. No messing about workouts and still hitting big PRs. Promising numbers so far for your meet.

Thanks, however I rolled my ankle at work and it's swollen to the size of a baseball and I might have torn a tendon so no meet for me. I'm down but I'll come back just an unexpected setback

ConwayJosh
11-28-14, 10:51 pm
I've taken a brief hiatus from posting, I've still been lifting and only took 10-14 days off of squats and deadlifts. I've been using lighter weights since I wasn't able to compete I jumped straight into my mass/rebuilding phase. I've got several goals in mind other than aging overall mass. I'm trying to build my legs/squat with variations and concentrating on solely using legs to drive the weight instead of letting my back take over. I'm also focusing on outer pec mass , so when the weights get heavy my pec-delt tie ins aren't roasted. I'm using variations on all movements to attack weaknesses and build mass and strength in areas that I normally neglect.

Bench press:
Index finger on ring, lower partial +full rep
210x11
210x8
210x7
Pinky on ring
185x15

Cable crossovers low/high
3x15-20

Squat:
High bar narrow stance
255x8x5

Supersetted with adductor/abductor machine
4 sets 15-20

Seated calf raises
3 sets

Tons of volume is pretty fun I'm messing with 45-55% of my maxes generally

ConwayJosh
02-05-15, 11:20 pm
I know it's been a while since I've posted mostly due to me recently getting a new job but I'll try to post more regalurly.

Paused bench:
45x10
135x8
185x6
225x3
267x8x3 PR for multiple sets of 8
Close grip:
205x5x5 easy but trying to build and help this weakness.

High Bar squats:
I can normally do about 80 lbs more low bar so when I start peaking for a meet things should get interesting
135x8
185x5
225x3
Added belt
290x8x5sets

Single leg squats:
Put back leg up on a bench to prevent any drive from that leg
45's x7x3 each leg

I'm currently losing 2-5 lbs a week of bwt I just got tired of being heavy.

Current Bwt:241

ConwayJosh
02-05-15, 11:24 pm
Beltless on all Deadlifts
Stiff legged deadlifts:
135x3
225x3
315x8x5 PR finally 3 plates

3" deficit pulls:
385x6x2 soon these will start to get hard but I'll start PRs by then
These are tough closer to lock out due to my lower back already being pre exhausted

Incline bench paused:
45x12 chest was still tight from benching two day prior
135x8
185x3
213x8x3 PR for paused incline

ConwayJosh
02-07-15, 9:53 pm
Pause squats Beltless:
135x5
185x3
225x3
275x1
Added loose knee sleeves
315x4x6 sets
PR with 3 plates Beltless

Sumo deadlifts off 4" blocks:
135x5
225x5
315x6x4sets
These are fairly easy but I have to hammer reps with these lighter weights to pull with good technique and I pull off the blocks to save my hips I still get good work in but it's not tearing me up.

One legged curls
40x11x3

Leg extension:
110x6x3

Adductor/abductor machine
95/110 x6x3

Cardio

ConwayJosh
02-09-15, 10:58 pm
So I keep up with Brandon Lilly on YouTube and have been a fan and student to his attitude towards training. On top of that he put up a video today about a "no but" attitude and that fit my training session today like a glove. I had every excuse I didn't eat well throughout the day due to not prepping my meals I left my gym bag at work and my knee has been bugging the hell out of me, but I still hit my numbers and performed.

Squats all with no belt sleeves or wristwraps lol:
Also high bar
135x3
185x3
225x1
295x8x3 these were tough and a real gut check

Bench no wristwraps:
45x10
135x8
185x5
225x1
270x8x3 this was more than planned weight but I didn't have my fractional plates
And on my last set this moron tried throwing the bar on my stomach but managed to catch it lol

Close grip bp:
210x5x5 these feel better I might finally be getting the right groove on these

Single leg squats:
One leg propped up on a bench to prevent rear leg drive
50's x6x3 each leg super easy !

ConwayJosh
02-12-15, 2:09 pm
All deads are Beltless

Stiff legged:
135x3
225x3
320x8x5 PR

Deficit deadlifts:
390x6x2

Paused incline bench
45x10
135x5
185x3
215x8x3

Bwt down to 240

ConwayJosh
02-16-15, 10:18 pm
High bar squats:
135x15 I was super tight in the hips so needed more reps than normal
185x8
225x1
Added belt and loose sleeves
300x8x5 PR every week is a PR with this stance

Paused Bench:
45x15 I was tight through my shoulders and chest
135x8
225x5
271x8x3
Last week of 8's moving into 4's next week on bench with the 2 lb progression probably starting low like 305

Bwt: 238
Progress is progress no matter how small or slow the improvements are

ConwayJosh
02-17-15, 11:36 pm
Forgot to add the last bit of the workout

Close grip bench paused:
212x5x5

ConwayJosh
02-19-15, 12:21 pm
Beltless deadlifts:
SLDL
135x3
225x3
325x8x5 on the fourth and fifth set my lower back is pretty much gone
Deficit pulls
395x6x2 not a PR yet I've done 405x7 for two sets but never after killing my lower back before hand

Incline Paused Bench:
45x10
135x5
185x3
217x8x3
These feel a lot better than the touch and go incline that I used to do before this training cycle.

Christman
02-19-15, 1:25 pm
Looks like you have recovered well from your ankle injury. Do you have a new meet date set yet?

ConwayJosh
02-19-15, 2:16 pm
Looks like you have recovered well from your ankle injury. Do you have a new meet date set yet?
In early September there is a meet in Texas I plan on competing. I'm currently training light to build muscle mass and about 2 months out I'll start ripping big weights again. I'm setting a lot of time out for the muscle mass due to some glaring weaknesses that I'm attacking hard while keeping competition form mixed in so I'm not just rotating weaknesses.

ConwayJosh
02-22-15, 6:41 pm
Pause squat no belt low bar:
135x5
185x3
225x3
275x1
320x4x6

Sumo block pulls
135x3
225x3
320x6x4

Single Leg curl/leg extension
X8x3

Adductor/abductor
X8x3

ConwayJosh
02-25-15, 2:23 am
High bar squats:
135x10
185x8
These have been feeling awkward and stressful on my knees realized I had moved my stance out a little moved them in and problem solved
225x5
Added belt
305x8x5

Bench:
45x15
135x10
185x8
225x5
Extra warm up sets due to a lot of bad variables leaving feel like crap and tight so had to spend extra time getting warm
305x4x4
Felt ok I haven't lifted over 300 since October I'm hoping this will be the only week feeling rough

Single leg squats w/ db:
55's x6x3 each leg

Cable crossovers really light to pump some blood in my chest and help stretch them

ConwayJosh
02-27-15, 2:13 am
Beltless deadlifts:
Sldl:
135x5
225x3
330x8x5

Deficit pulls:
400x6x2

Floor presses:
45x10
135x8
185x10x3
Awesome pump these will be added on this day now

Incline paused bench:
45x10
135x5
185x3
225x6x3
Very easy

ConwayJosh
03-03-15, 9:20 pm
High bar squats:
135x5
185x3
225x3
275x2
Added belt
310x8x5

Paused Bench:
45x8
135x5
185x5
225x3
275x2
307x4x4
Close-grip
214x5x5

Single-Leg squats:
55's x7x3

ConwayJosh
03-05-15, 9:36 pm
Generally I start with deadlifts but I'm at the mercy of a commercial gym so I had to bench first

Floor presses:
45x8
135x5
190x10x3 I've only done this movement a couple times but it's been heavily recommended by very strong powerlifters and I can see why

Paused Incline bench:
45x15
135x8
185x3
230x6x3

SLDL Beltless:
135x3
225x3
335x8x5

Deficit pulls Beltless:
405x6x2

I was glad to get out after the deads they take a lot of energy which is why I prefer to do them when I'm fresh.

ConwayJosh
03-13-15, 11:58 pm
I got hit by a car that slid on ice while I was driving my company truck and it messed up my wrist a little bit I did my normal squat bench workout but with a lot of pain so took two days off and felt 100% and hit it hard today.

Beltless sldl:
135x3
225x3
340x8x5

Deficit deadlifts no belt:
410x6x2 PR!

Floor presses:
45x8
135x5
195x10x3

Paused Incline bench:
45x10
135x5
185x3
232.5x6x3

Light cable crossovers and back extensions to get some blood flow and stretch