March 17th
Complex/Cardio
Barbell Complex x4 (2 min rest) (65 lbs)
RDL x8
High Pull x8
OHP x8
Front squat x8
Well, it got me tired… I think I’ll up the weight next time until the OHP starts to be a hang up and then up the reps on the other lifts in the complex.
So, my lifting partner and I are thinking of entering a powerlifting comp. Don’t know which one or when, but we both want to try it. Any guidance on this from any of the folks looking at my log?
I’ll have to get back to doing back squats, but my shoulder is getting better, so I can probably start soon. Anyway, my thinking is that I’d like to hit a 4 digit total. Right now I think I can deadlift 400, but haven’t done it (385x2), I can front squat 275 (maybe a bit more so let’s say a back squat of 300 right now), and I haven’t benched in a while, but did 225x3 (so could maybe get 250-260). This puts me at an optimistic 950 or so right now. I’ll have to test these and see if I can do them in one day as well.
Anyway, I’m looking for a meet in Iowa preferably and maybe in the late summer or early fall.
It looks like my lifting partner and I will attend the Hawkeye Classic Oct. 9th powerlifting competition!
March 18th
Legs (hip extension focus): mobility, stretch hip flexors, activate glutes, jump squats
Deadlifts 365x3
Standing Calves 410x5
Seated Calves (160x8)x4
RDLs 215x10
Funny story… This morning at the gym doing DB rows I bent down to pick up the DB and RIP! There went the entire seam of my pants from the bottom of the fly to the back waist band it took me and my lifting partner quite awhile to regain composure to finish the workout after that.
March 19th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Single Arm Pull-down (BW=16) 11x3
DB Incline Bench Press 80x3
DB Row 100x12
DB Single Arm OHP 60x3
Pull-Ups (max reps with BW + 45) 8
March 20th
Hiking…
March 22nd
Legs (knee extension focus): mobility, stretch hip flexors, activate glutes, jump squats
Front Squats (dead stop from pins) 205x3 205x2
Standing Calves 410x5
Bulgarian SS 135x5 (totally dead from the pin front squats)
Seated Calves (140x10)x4
So front squats from pins really sap my strength for everything after. They feel good, but are quite taxing.
March 23rd
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Chin-Ups 115x2
Bench Press (from pins) 225x1
Bent Rows (supinated) 225x5
Incline Trap Raise 25x5
Tricep Pressdowns (rope) 80x5
Dips 25x5 (then 20 with BW)
March 24th
Complex/Cardio
Barbell Complex x4 (2 min rest) (85 lbs)
RDL x8
High Pull x8
OHP x8
Front squat x8
3x10 (back hypers and incline sit-ups)
Pretty excited about the deadlifting this morning!
March 25th
Legs (hip extension focus): mobility, stretch hip flexors, activate glutes, jump squats
Deadlifts 405 2 singles
Standing Calves 410x5
BB Hip Thrust 185x5
Seated Calves 160x8
RDLs 225x10
March 26th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
DB Incline Bench Press
DB Row
DB Single Arm OHP
Pull-Ups (max reps with BW + 45)
Skull Crushers (95x5)x2
So, I am easing back into back squats and with a grip of thumb behind the bar and pinkie in front it doesn’t bother my shoulder. Anyway, it felt like my back could take a lot more weight than my legs today. I imagine that I’ll quickly get this up over three hundred though. I know what you are thinking too… Quad extensions… What? They make my knees feel good.
March 29th
Back Squats 285x2
Standing Calves 410x5
Quad Extensions 190x5
Seated Calves 160x10
After watching Dave Tate’s video about the bench press I have changed my form, because sure enough I sucked at it. Turns out with an arch and more tightness in my back my shoulders feel fantastic pressing (who knew?). Anyway, it allowed me to get one more rep than usual with 225, which was encouraging. I’ve started to let my upperbody workouts evolve a bit too. Below is my new Tuesday workout. Friday will be more pull oriented as this one is more push (pressing) oriented.
March 30th
Focus: Bench Form and Triceps
Bench Press 225x4
Chin-ups 90x3
DB OHP (seated) 50x3
Upright Rows (10x45, 10x35, 10x25)x3
Skull Crushers (95x5)x2
Dips 5xBW, 5xBW+25, 10xBW
This nearly killed me today.
March 31st
Complex/Cardio
Barbell Complex x4 (2 min rest) (100 lbs)
RDL x8
High Pull x8
OHP x8
Front squat x8
This felt good… I think I am going to work on the second half of the deadlift for a while before going back to the whole lift. That and some grip work. Looks like Sunday will be grip day for a while.
April 1st
Work on the DL lockout
Rack Pulls 405x2 singles (grip failed at lockout on the third)
Standing Calves 410x5
Barbell Hipthrust 185x5
Seated Calves (90x10)x2, (140x10)x2, (180x6)x2
Dimel Deadlifts 135x20, 185x20, 225x20
Pretty pitiful day today. I injured my left wrist yesterday and I was just wiped out when I got up this morning too.
April 2nd
BB Rows (supinated) 195x5
DB Incline Press 70x5
Pull-Ups BWx5
Tricep Extensions skipped
Face Pulls 10x9 setting
BB Curl skipped
April 5th
Back Squats 275x3
Standing Calves 450x5
Quad Extensions 230x5
Seated Calves (140x10)x2 (160x10)x2
I think I’m going to try this for deadlifts.
Anybody reading this tried it?
damn dude…excellent progress…you are smashing your short term goals and knocking on your long term before your original deadline for short term. Keep up the good work.
I read that you were concerned about your deadlift being much higher than your squat. This is perfectly normal for most people. Not for me, since my squat is much higher than DL due to a combination of my body frame (long arms, but long torso), sleepy glutes, tight hip flexors, and weakish hammies (as opposed to my quads).
Just keep it up, it will all work out in the end.
Oh yeah, about the Waterbury article. It’s probably pretty good, but it really depends on where you’re weak at on your deadlift. When you miss, do you miss pulling off the floor or miss at lockout?
The tips in that article would be good for helping you correct lockout misses, but it won’t do shit for helping you off the floor. I can’t get heavier weights to start moving. If they ARE moving, I can always lock them out, so my weakness lies a tthe bottom of the lift.
To correct that, I need to start doing things like defecit deads instead of rack pulls.
VTBalla34,
Thanks for the comments. I do have more trouble locking the weight out than getting it off the floor. Good point though on how the two work better. I have been really happy with my progress thanks for the encouragement.
I’m looking forward to seeing if I can get 1000+ lb total in October at my first ever PL comp. I know you just did your first not long ago, so any and all suggestions/advice are welcome.
biggest piece of advice i can give is to not do shit a week and a half before the meet. dont go to the gym, dont run, dont do shit. just eat.
What federation are you doing your comp in? Make sure you know all their rules before going, especially on equipment and lifting commands. If you have a training partner, practice the commands with them. If not, just make each part of the lift as exaggerated as possible (pausing at bottom and top of bench before racking, for instance).
Also make sure you have all the equipment. Some feds only let you wear tighty whities (no boxers or boxer briefs). Those feds are gay, I wouldn’t recommend them haha.
also, work up to your openers about a month out, then hit them for the two weeks after that. I would go for something I can get a fairly easy 3 reps on as the opener. Start with that, and increase weight for the next two training sessions if you can.
eat a fuckload on day of the meet. I ate everything in sight, had some finibars and workout fuel, and drank lots of water. You will be hungry constantly.
Most of all: have fun. Its a blast