LW Strongman to Powerlifter

Training Training Logs
341

[quote]T3hPwnisher wrote:
What is a reverse deadlift? Top down, or something completely different?

You’ll killing those reps dude. Great work.[/quote]

Pretty much just put the bar behind you with it touching the back of your calves, and squat down to it and pick it up. Key is to really stress the initiation of your quads within the lift. Almost exclusively pushing with just the quads really fires them the FUCK up. Kind of like a hack squat, I’d say.

Also, thanks man. Always a pleasure to read up on your stuff, especially as of late.

342

12/5/15

Bent Over Row
45x10,10
135x10,10
185x10
225x10
275x8
325x8
365x7 i managed like 3 reps that were legit. wanted to see how heavy I could go. Definitely nothing heavier than this.
275x10
275x10
275x10

Wide Grip Bent Over Row
225x10 much easier without a belt. cant breathe with them
225x12
225x12
135x17 re-rack
135x10

Band Pull Apart SS w/ Inverted Rows
x15/x10
x15/x10
x15/x10

343

[quote]strongmanvinny wrote:

[quote]T3hPwnisher wrote:
What is a reverse deadlift? Top down, or something completely different?

You’ll killing those reps dude. Great work.[/quote]

Pretty much just put the bar behind you with it touching the back of your calves, and squat down to it and pick it up. Key is to really stress the initiation of your quads within the lift. Almost exclusively pushing with just the quads really fires them the FUCK up. Kind of like a hack squat, I’d say.

Also, thanks man. Always a pleasure to read up on your stuff, especially as of late. [/quote]

Ah yeah, that sounds absolutely brutal. Be good for the car deadlift I bet.

And thanks for the comment. Always appreciative to have readers.

344

[quote]T3hPwnisher wrote:

[quote]strongmanvinny wrote:

[quote]T3hPwnisher wrote:
What is a reverse deadlift? Top down, or something completely different?

You’ll killing those reps dude. Great work.[/quote]

Pretty much just put the bar behind you with it touching the back of your calves, and squat down to it and pick it up. Key is to really stress the initiation of your quads within the lift. Almost exclusively pushing with just the quads really fires them the FUCK up. Kind of like a hack squat, I’d say.

Also, thanks man. Always a pleasure to read up on your stuff, especially as of late. [/quote]

Ah yeah, that sounds absolutely brutal. Be good for the car deadlift I bet.

And thanks for the comment. Always appreciative to have readers.
[/quote]

Yeah, did not consider its carry over to the car deadlift, but I’m sure it would be great for that.

12/7/15 - Going to give push jerks some love on the log for a bit. I’ll switch off benching and log pressing as main work each week, but giving each one some lighter work on the day it is not trained as prime movement.

Log Press (push jerk)
110x3, 3 strict
200x3
250x1
280x0, blacked out and lost it at lockout. Not a strength issue.
280x1, easy.
300x1 no issues
320x0, blacked out AGAIN, but this time before I could even press.
320x1, ties a PR, but I think I had 330 if I didn’t fail so many times before.

Bench Press - Again, fairly close grip, about 3.5 inches out of knurling.
45x8
135x8
185x3
225x26 PR probably.

BTN Tri. Ext with axle
85x12
85x12
85x12
85x12

Inverted Row
x15
x15
x15
x15

Front Raise/Side Lateral/Band Pull apart SS
x15/x15/x20
x15/x15/x20
x15/x15/x20
x15/x15/x20

345

Way impressed with your overhead work.
I remember blacking out overhead pressing once, but fell on my tailbone so hard I wussed out, definitely wasn’t adding more weight. You’re a champ.

346

[quote]brady888 wrote:
Way impressed with your overhead work.
I remember blacking out overhead pressing once, but fell on my tailbone so hard I wussed out, definitely wasn’t adding more weight. You’re a champ.[/quote]

Bahaha, thanks dude.

347

12/9/15- Interesting squat day. Might train it with a dynamic edge every other week just to change it up because my squatting has been very redundant recently.

Pause Box Squat w/ 100lbs added band tension at top
135x10
185x5
225x3
275x3
315x3
365x8 this was a monstrous set. Had maybe one more but i was heaving hard and fighting to stay straight toward the end.

Front Plank w/ elbows further out (makes it much harder)
x30s
x30s
x20s
x20s

Lying Leg Raise
x20
x20
x20

Windmills
x15
x15
x15

did some other stuff but can’t remember lol.

348

12/11/15 - early workout. Hit deads and felt strong. Took 615 for a go and dominated it.

Deadlifts from floor (sumo)
45x10,8
135x5,3
225x3
315x1
405x1
495x1
585x1
615x2 big PR

Single Leg Hip Thrust
x15
x15
x12
w/ band x 12,12,12

Lying hamstring curl
x12
x12
x12
x12

Pull ups
x8
x8
x8
x8

Db side bend
40x12
40x12
40x12

Russian Twists
x20
x20
x20

349

615 double

350

You’re a presser that can deadlift dude: a serious threat. Great stuff!

351

[quote]T3hPwnisher wrote:
You’re a presser that can deadlift dude: a serious threat. Great stuff![/quote]

Means a lot man, thanks!

352

[quote]strongmanvinny wrote:
615 double

Amazing job man!

353

[quote]Alpha wrote:

[quote]strongmanvinny wrote:
615 double

Amazing job man![/quote]

Thanks a lot man.

354

12/13/15

Bench Press
45x8,8
135x5,5
185x3,3
225x3,3
275x10
275x8
275x8
275x10, had one or two more in me.

Happy with bench, would like to hit 315 for 10 soon and then knock out a 4-plate bench too.

Strict Overhead Press (axle)
125x40
125x18 called it there cause of pec.

Upright Row (no straps)
95x15
95x15
95x15
95x15

Front/Side Lateral SS
x15/x15
x15/x15
x12/x12
x12/x12

Band Pull Aparts
x15
x15
x15
x15

355

12/15/15

Back Squat
45x8
135x5,5
185x3,3
225x3,3
275x2
315x2
365x2
405x5 wow these were awful. my right collar bone popped out of place or some shit. It was agony every time I’d unrack and rerack the bar.
405x5 much better, adjusted bar and tried to stay tight at the bottom which is my problem
405x5 meh
405x5
405x5 this wasn’t as bad as I thought. I might have had another set if I went full dontgiveashit mode.

First time squatting over 400 since last winter. I hope I get better because today kind of sucked. It felt inconsistent and heavy. I still want 365x20 I just need a break from that shit.

Reverse Deadlift
135x12
135x12
135x12
135x12
135x12

Lying Leg Raise/Oblique Crunch/DB Side Bend SS
x20/x15/40x12
x20/x15/40x12
x20/x15/40x12
x20/x15/40x12

356

12/17/15- Took things light(er) and made friends with caution for the sake of my collar bone. It definitely feels like a wear and tear strain on the AC joint caused from a very close grip with a low bar squat a good bit of weight on the bar.

Bent Over Row - timed rest periods for these at about 2 minutes
45x8,8
135x8,8
225x8
275x12
275x12
275x12
225x20
225x15
225x12
135x20
135x20

DB Row - used straps and instead of rowing like a mad man, I went slow and tried to hold it at the top of the movement. arguably a better pump.
90x20
90x12
90x12

DB Shrug - same princple as the rows
90x20
90x20
90x15 called it short on these cause of my shoulder/collar

Band Pull Apart
x20
x20
x20
x20

357

12/19/15

Log Press (out of rack)
110x5,5
200x3
250x2
280x5 PR. Interesting set. I knew I had hit 4 last time I did this weight, and that it’d take a good bit of oomph to bust through the mold and hit an extra rep as I have not even been doing much push jerk training. Needless to say I got a PR, wasn’t pretty and I misgrooved.

Bench Press - Went light cause my pec/shoulder was feeling weird
135x20
135x20
135x20
135x20
add slingshot
135x40
135x40

Front Raise
25x12
25x12
25x12
25x12

Side Lateral
25x12
25x12
25x12
25x12

Face Pull
x15
x15
x15
x15

358

280x5 log

359

12/21/15 - Bummed about my squat still. I dunno where my power went. I was speed repping 355 and all the sudden I can barely manage 365 for sets of 10. Every rep just feels like I forgot how to squat or something. Anyway, I went in today without oly shoes to see how it felt and I still have some ambivalence towards how it went. Not much of a difference, but I can kind of recall falling forward more? Maybe, memory is a bit dull atm. Anywho, here is the piss poor showing that commenced. I will try to do better.

Back Squat
45x8,5
135x3,3
185x3
225x3
275x3
315x3
365x5 this is the weight that makes me round forward every time.
365x10 this set was honestly pretty good, had 15 in me, but it felt wrong.
365x10 conversely, this set sucked majorly. Just have to figure out what the issue is.
315x10 felt dizzy and had a throbbing headache by the end of these sets.

Single DB Deadlift (standing on boxes and squatting down with DB held by two hands sumo style)
100x15
100x15
100x15
100x15

Front Planks
x45s
x30s
x30s
x30s
x30s

360

12/24/15 - Originally planned for some high rack pulls with a heavy ass weight but my back wasn’t up for it. Did something I’ve never done before, or have, just not in a while. High volume from the floor. Went well for the first two sets but my circulatory system doesn’t keep up very well due to lack of acclimation. By the end I had the craziest lower back pump.

Deadlifts from 13 inch bar height
135x10
225x8
315x3,3
405x3
500x2
550x2 felt easy but when I took off my belt my lower back just ached kinda bad in a weird way.

Deadlifts from floor (sumo)
405x10
405x10
405x10 this was hard as shit because I tried to pace myself and it just tired me even more
405x11 extra rep, and repped them much faster which felt easier, still agony.

Lateral Banded Hip Ext. (what girls do)
x15
x15
x15
x15

Single Leg Hip Thrust
x12
x12
x12
x12

Skipped abs cause Christmas eve food was better.