6/25
tire flips
10/9/8/7/6/5/4/3/2/1
jogged a mile
lat puuls
100 x 10
add 10 pound per set
195 x 10
100 x 20
chest supported rows
45 x 10
add 25 pound per set
115 x 10
45 x 20
a full body row thing
100 x 10
add 25ish per set
235 x 10
calv raises
135 x 25
add 90 pounds a set
405 x 20
225 x 30 or 40
6/26
wide grip military press
190 x 10 sets x 3
behind neck
155 x 5 sets x 3
135 x 5 sets x 3
spoto press
225 x 10 sets x 3
lat raises
30 x 5 sets x 10
45 x 10
50 x 10
side/front/reverse fly superset
30 x 20 reps all x 3 rounds
rear delt machine
30 x 50 reps
some abs
6/27
wasnt feeling good today at all but form was on point and grinded threw it
deadlift
135 x 2
225 x 2
315 x 2
405 x 1
475 x 1
525 x 1
535 x 5 sets x 2
pause deads
335 x 5 sets x 3
row
235 x 3 sets x 10
190 x 1 sets x 15
leg press for the first time ever
200 x 20
400 x 25
600 x 20
800 x 15
hammer curls
40 x 3 sets x 30
6/30 pr 31 dont know what yesterday was
ate 10,000 calories after midnight the night before and my lift at 5 oclock just to ensure i had a good day and man i killed it
felt confident in a 550+ squat today, the 550 squat i hit before was to half depth and at that time could not hit 455 at parallel, been hittin mega volume on my squats and they are feeling awesome
squat
135 x 5
225 x 2
315 x 2
385 x 1
455 x 1
500 x 1
525 x 2 pr previous double to bad depth was 455
525 x 2
525 x 2
dead by now just grinded through the rest of my sets
pause
245 x 5 sets x 3 reps
front
185 x 5 sets x 3 reps
sorry in advance for sideways angle, form help is always encouraged
7/1
bench with pause
45 x 20
135 x 2
185 x 2
225 x 2
275 x 1
300 x 3
300 x 3
300 x 3
no pause
225 x 16
incline with pause
225 x 3 sets x 10 reps
wide incline with pause/lat raises
(165 x 3/30 x 10) x 5 sets
lat raise
30 x 40 reps
reverse fly
30 x 30ish
lat pull
100 x 30
50 x 50
7/2
tons of rows and pulls and curls
7/3
military
195 x 10 sets x 3
behind neck
155 x 2 sets x 3
135 x 3 sets x 3
lat raises
40 x 10
50 x 10
60 x 10
70 x 10
spoto presses
185 x 5 sets x 3 reps (red band)
135 x 20 reps (red band)
135 x 20 reps
7/7
FINALLY HIT THE 550 squat to adequate depth, no video unfortunately but witnesses said 2 inches below depth so i believe them as they are stronger than me,that feeling hitting a to depth pr of 50 pounds in a month, sorry for all the typing but yall know how a huge weight feels
135 x 2
225 x 2
225 x 2
315 x 2
385 x 1
405 x 1
475 x 1
550 x 1
pause
275 x 5 sets x 3
front
205 x 5 sets x 3
leg press
200 x 30
400 x 20
200 x 20
0 x 100
hamstring curl
200 ish reps over 3 sets
calve raises
405 x 30
7/8
ate nothing but a handful of cheetos today so it went not so bad underthose circumstances
bench paused
135 x 5
185 x 2
225 x 1
275 x 1
305 x 1
not paused
275 x 5
225 x 10
185 x 20
incline
185 x 10
135 x 20
lat pulls with red band
50 x 20
100 x 30
100 x 20
50 x 30
7/9
pause squats with doubled up minis
135 x 1
225 x 5 sets x 2
front squats
165 x 2 sets x 10
deadlifts 2 sets per weight
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
pause deadlifts
135 x 2
225 x 2
275 x 4 sets x 5
hammcurls
30 x alot
7/10
incline
185 x 16
behind neck
115 x 10
115 x 10
spoto
185 x 10
185 x 10
shoulder stuff
7/11
deadlift
405 x 16 6 rep pr had more but lost my breath
4 inch block pulls
315 x 10
315 x 10
snatch grip sldl
185 x 10
185 x 10
lat pulls with mini bands
110 x 10
110 x 10
no band
100 x 20
row
185 x 10
pull up
3x3
7/14
felt beat up today which is to be expected, took the amrap easy and hit my assistance
squat
135 x 10 sets x 2 warming up
225 x 2
315 x 2
405 x 5 had way more but cut it
deadlift level box squat (doubled up minis)
135 x 10
225 x 10
275 x 10
275 x 10
deficit deads
135 x 3
225 x 3
275 x 10
275 x 10
7/16
bench paused
135 x 2
185 x 2
225 x 2
255 x 1
275 x 1
not paused
225 x 15
185 x 10 dop set
military
135 x 2 sets x 10
lat raises
45 x 2 sets x 25 reps
rows
185 x 25
latpulls
100 x 20
100 x 20
7/16
squat
135 x 2
225 x 2
315 x 2
365 x 1
365 x 1
405 x 1
405 x 1 fastest 405 rep ever
front
185 x 2 sets x 10
deadlift
135 x 2
225 x 2
315 x 1
365 x 1
415 x 1
pause deadlifts
285 x 2 sets x 5
7/17
incline
45 x 5
135 x 3
185 x 1
200 x 13
spoto press
135 x 5
195 x 10
195 x 10
behind neck strict
120 x 10
120 x 10
7/19
huge deadlift day today honestly felt like a 650 would move today
deads
135 x 2
225 x 2
315 x 1
405 x 1
455 x 12
block pulls
335 x 10
335 x 10
snatch grip
195 x 10
195 x 10
7/20
deloading on lower body this week
squat top set 385 x 1
half squats 295 x 2 sets x 10 double up mini
rows 195 x 30
7/21
bench top set 285 x 1 paused
245 x 12
military
140 x 2 sets x 10
shoulder pump sets
7/22
top set 385 x 1 paused doubled mini (fast)
front squats
185 x 2 sets x 10
leg pump
7/23
incline 215 x 12
spoto 205 x 2 sets x 10
behind neck 125 x 2 sets x 10
lat raise 50 x 2 sets x 30
really feeling good with the high freq, high rep sets
im fresh everyday, my weights down, and im raising most weights by 10 to 20 on the amrap sets per week and only dropping a rep or two from week to week
ex 1: incline, week 1 185 x 15 weel 2 200 x 13 week 3 c215 x 12
ex 2: deadlifts 405 x 16, 455 x 12
ex 3: bench 225 x 15 i think, 245 x 12
Hi, you have some good lifts. For how long have you been training? I am just a tad taller than you and about the same age. I would like to increase my weight to about 260-275 lbs. for powerlifting while I’m still young. How did you go about getting to your current size? Were you heavy from the start or did you gain the weight with the intention of getting stronger? My current lifts are ~400/~300/~575 @ 230 lbs. bodyweight. My build for the deadlift is good, I have long arms, which is why my deadlift overshadows my bench. I’d like some advice on how to get your size and strength if you’d care to share it.