A Strong Powerlifter's Log

Training Training Logs
1

AM: supinated grip mini band pull apartX20 single leg hip thrust 45X12, 12

PM:

ME upper day

wide elbows flared and pressed directly overhead press
45X5
65X5
95X5
115X5
135X5
150X3 lol this style hurts my ego
135X2

close grip JM press
115X12
115X10
115X8
115X6

one arm t bar row
135X6 R 1 minute rest
135X6 L
135X6 R
135X6 L

wide fat grip pull ups
bwX8 1 minute rest
bwX6
bwX5

Db lateral raise, and bent over rear delt raise super set
20’sX8, 10 45 second rest
20’sX6, 8
20’sX5, 6

DB curls with 2 second hold
35’sX13 45 second rest
35’sX7
35’sX1

I’ll get my previous entries up later.

2

are you secretly getting fat strong

3

[quote]browndisaster wrote:
are you secretly getting fat strong[/quote]
As far as I know, nope. I think I’ll be getting leaner as time goes on. Then I’ll go get really fucking fat at 220. (kidding about that last part)

But yes, I am getting strong.

4

What do you feel more when you do supinated pullaparts as opposed to regular grip?

5

yesterday:
Moderate stance DE squat (the stance I have to keep for DE work without a box :frowning: ) against light bands 180X2 for 8 sets, 1 minute rest. I fucked this up by loading the bar up too much afterwards by accident (35 pound jumps aren’t nice when you have bands on), and said fuck it and dumped the bar back onto the J-hooks

250X2 full sumo deadlift for 8 sets and 30 second rest. Oops this was supposed to be 260

deficit conventional deadlifts
265X7 1 and a half minutes rest
265X4
265X4

strict behind head sit ups
35X3 1 minute rest
25X5
25X1
25X1

One arm DB swings
70X12 R 1 minute rest
70X12 L
70X7 R
70X7 L

6

[quote]csulli wrote:
What do you feel more when you do supinated pullaparts as opposed to regular grip?[/quote]
lower traps/mid traps/rhomboid area with very little rear delt versus the a fuck ton of rear delt and very little of the lower trap/mid trap/rhomboid area normal pronated does.

I also suck at this, and never do it so I guess it will be good for my shoulder health to do something I suck at.

7

Hi.

8

[quote]LoRez wrote:
Hi.[/quote]
Hi to you too, Lorez. Remember me? :slight_smile:

9

DE bench
165X3 for 8 sets, 45 second rest

wide grip elbows flared overhead press (basically the style dan greene recommends for increasing your bench)
150X3 1 and a half minutes rest
150X3
150X3

pendlay rows
185X8 1 and a half minutes rest
185X6
185X4

weighted neutral grip pull ups
50X11 2 minutes rest
50X6
50X4

scare crows
mini+microX13 45 second rest
mini+microX11
mini+microX8
mini+microX6

close grip tricep extensions, and close grip curl super set
105X8, 6
105X6, 2 forearms raped before the curls
light+mini band push downX7 and 45X25

Shoulder was feeling a bit better (beat up/impenged in some way) painless benching, and overhead pressing. I was a little to rough with the scarecrows and needed to make them more controlled which made my shoulder a tiny bit angry again but better than it has been.

I have a box squat box ordered, and on its way here. It should arrive before monday (de squat ) which would be great.

10

[quote]conjugatedftw wrote:

[quote]browndisaster wrote:
are you secretly getting fat strong[/quote]
As far as I know, nope. I think I’ll be getting leaner as time goes on. Then I’ll go get really fucking fat at 220. (kidding about that last part)

But yes, I am getting strong.[/quote]

In for strong.