Mahwah's Powerlifting Log

Training Training Logs
161

11-9-09

bench
warmup
295 x 5 x 2

incline bench
185 x 8 x 2
205 x 8

decline bench
185 x 10
225 x 10 x 2

incline cable fly
45 x 12
55 x 12 x 2

wt 207

As much as it sucks cutting weight, the rebound sure is nice. Making a push for 215.

Last week was a deload. Not much volume, moderate intensity, and a little extra frequency.

The plan for the next 3 weeks is to work on volume. I’m doing gasp a bodypart split and each week will be increasing the volume. Sounds like a good idea since I’m trying to put on a little weight. So this week will be a little conservative to set a baseline and I will adjust from there.

162

11-10-09

Front Squat
warmup
225 x 5 x 3

Hack Squat
270 x 8
320 x 8 x 2

db SLDL
95 x 10 x 3

leg press
450 x 10 x 3

163

11-11-09

Arm Day?

bar curls
warmup
105 x 5
125 x 5 x 2

db hammer curls
50 x 6
60 x 6
70 x 6 x 2

reverse grip curls
55 x 12
75 x 12 x 2

incline db extens.
30 x 12 x 3

standing skullcrushers
BW x 10 x 3

bench dips
45 x 15
90 x 15 x 2

That’s the first time I’ve done more than 3 sets of curls in a week in a very long time. First direct tricep work in about 6 weeks or so, everything is feeling good so far.

164

11-13-09

standing db OHP
warmup
65 x 8 x 2
70 x 8 x 2

bench
warm up
225 x 18

machine shoulder press superset with lat. raise
7, 8, 9 x 15

lateral raise
25 x 10 x 3

wt 210

PR on the bodyweight (+2lb). We’re in all new territory now. Hell, I could probably get to 220 by the end of the year with Thanksgiving and Christmas coming up! We’ll see…

Just a quick shoulder workout. Also wanted to add in the rep work on the bench for an extra bit of pressing for the week.

165

11-14-09

Pullups
bw x 8 x 4

BOR
warmup
275 x 5 x 2

shrugs
405 x 8
495 x 8
545 x 5 x 2

Seated Row superset with lat pulld.
12 x 8
14 x 8 x 2
15 x 8

lat pulldown
150 x 10
170 x 10 x 2
180 x 10

I think I’m gonna like the combo of the BOR and shrugs. I am doing the shrugs in the power rack so that I only had to lock the weight out 3 or 4 inches. I am going to gradually drop the rack so that I’m getting in a bit of lockout work on the first rep of each set.

I also decided, while I had all that weight on the bar, to see if I could pick up 600 with no wraps. 595, actually, and I held it for about 5 seconds. I may continue this on the backside of the shrugs, just for fun.

166

11-16-09

bench
warmup
305 x 5 x 4

incline bench
205 x 8
225 x 8 x 2

decline bench
225 x 10
245 x 10
265 x 10 x 2

incline cbl fly
55 x 12
65 x 12 x 3

11-17-09

Front Squat
warmup
275 x 5 x 4

Hack Squat
270 x 8
360 x 8 x 3

db SLDL superset with lying leg curls
110 x 10 x 3

lying leg curls
9 x 12 x 3

leg press
450 x 8
540 x 8 x 3

11-18-09

standing db OHP
warmup
75 x 8 x 4

bench
warmup
225 x 20

machine shoulder press superset with lat. raise
9 x 12
10 x 12 x 2

lateral raises
25 x 12 x 3

Upright Row
95 x 12 x 3

Alright, all caught up for the week. Real quick…

Bench day is going well. No pains, which is success in itself. I still have a little in the tank on the accessory work. Just taking my time and building up a little tolerance.

Leg day was brutal. I’m still limping around from that one, training muscles not movements. I am enjoying it though. I feel like my squat miss at my last meet was just due to a lack of leg strength, I’m taking care of that now.

Matched my PR on the bench reps, but did it after shoulder presses, so that should count for something. I bumped this day up in the week to allow for a little more rest before back day.

My weight is holding steady around 208. Gonna have to start planning a little better to increase my food intake.

167

11-19-09

bar curls
warmup
115 x 5
125 x 5
135 x 5 x 2

db hammer curls
60 x 8 x 2
65 x 8 x 2

rev. grip curls
65 x 12
85 x 12 x 2

incline db extens.
25 x 12
35 x 12 x 3

standing skullcrushers
bw x 12 x 4

bench dips
bw+90 x 20 x 4

…

168

11-21-09

pullups
bw x 10 x 4

BOR
warmup
265 x 5
295 x 5 x 3 (20lbs PR)

shrugs
495 x 5
545 x 5
585 x 5 x 2 (baseline PR)

hold 635 no straps x 11 sec.

Seated Row superset with lat pulld.
14 x 10
15 x 10
16 x 10 x 2

lat pulldown
180 x 10
190 x 10 x 3

11-23-09

bench
warmup
315 x 5 x 4 (1 rep PR)

incline bench
225 x 8 x 3

close grip decline bench
255 x 10 x 4

pec deck
140 x 12
180 x 12
200 x 12

Pretty good couple of days here. I think the PRs on back day were a surprise, although I’ve never done a lot of shrugging until now. My form gets a little loose towards the last sets of BORs, but I’m focused on moving weight right now. I dropped the pins for my shrugs another couple inches, pulling from about 4 inches above the knee. So far, I like the way this progression is going.

Bench felt solid from warm up set one and I knew it would be a good day. Full disclosure, I missed the last rep of set four, however, I was made to struggle with it through to lock out. Still no aches, so maybe benching twice a week isn’t too horrible, as long as I take it easy on day two.

169

11-24-09

Front Squat
warmup
315 x 5 x 3

Hack Squat
360 x 8
410 x 8 x 2

walking lunges superset with GHR
90 x 8 x 3

natural GHR
BW x 5 x 3

leg press
540 x 10 x 2
630 x 10

11-27-09

standing db OHP
warmup
80 x 8 x 3

bench
warmup
225 x 19

machine shoulder press superset with lat raise
11 x 12
12 x 12 x 2

lateral raise
25 x 10 x 3

incline db extension
40 x 12 x 2
45 x 12

standing skullcrushers
bw x 15 x 3

bench dips
90 x 20
135 x 20 x 2

A bunch of exercises today. I missed a day due to holiday travel so I am splitting my arm day and adding it in where it can fit. It really wasn’t as much as it looks. Without a spot, I didn’t want to get pinned by 225, so I maybe cut it a rep short.

That leg day earlier in the week was fun. I am enjoying loading up all these exercises and moving around some weight. I still have a little more left in the front squats, although it is gonna be my ability to support the weight that will limit the weight soon. I threw the lunges in to get in some single leg work. I am still stiff from those.

Kinda disappointed that I only weighed in at 212 this afternoon. I need to eat more.

170

I am all in on your log, Mahwah. For a beginner like myself who flucuates between 180 and 190 lbs, this log was a breath of fresh air. You are incredible bro, impressive. I devoured the info. Read every word, watched every video (took a couple hours this morning).

Good luck to you and your journey with the weight gain. If you’re looking for some lean gains without the extra bodyfat, I used Thibs’ original “Pre-Anaconda” protocal to jump from 170 to 190 in 2 months. It was the SWF/FINiBARs/Recovery/FINiBARs/SWF starting an hour before training and leads up thru the end of the session. Kept the rest of my meals the same (protein/veggies/fruit, every 3 hrs, no starch) and I started blowing up quickly without traditional carbs like rice/oats/potatoes that put on that extra bulk.

Nice work & Congratulations on those PR’s at the October meet.

171

Thanks for the kind words, Viets. I’m not much of a supplement guy outside the basics. I’m not too concerned with putting on a little fat, it is winter after all.:wink: I just need to eat more food.

11-28-09

pullups
bw x 8
bw+30 x 8 x 3

BOR
warmup
305 x 5 x 3 (straps)

shrugs
495 x 5
545 x 5
585 x 5
635 x 1

seated row superset with lat pulld
16 x 10 x 3

lat pulldown
200 x 8 x 3

Ugh, no chalk today sucked ass. Since the gym was not manned (24 hr access) over the holidays, they picked up the chalk so as not to come back to a mess. I’ve got no problem with that, I forgot mine at the house though. A nice little side effect was a hell of a forearm pump throughout the afternoon.

BORs were a bit messy. I dropped the hole on the rack again for the shrugs. The bar was sitting right above my kneecaps and made things more difficult. 635 was more of a rack pull than a shrug, there’s not a whole lot more room here before I hit the ceiling. But I think that working that spot will definitely help my pull.

This was the end of the 3rd week of my 3 week cycle. Next week will be a sort of deload. Similar to the one I ran before I started this cycle. Basically a push/pull split.

172

I understand. More food is good too. Thanksgiving and Christmas should help. I am a nutritional guru in my own right so if you need anything in this area, let me know.

BOR? Is that short for Bent Over Romanian’s? Sorry if that is a dumb question. Just never seen this abbreviaton until your log…

173

BOR = bent over row

12-07-2009

bench
warmup
305 x 5 x 3

incline bench
185 x 8
205 x 8
225 x 8

close grip decline bench
225 x 10
245 x 10 x 2

incline cable fly
60 x 12
70 x 12 x 2

Due to a crazy schedule last week, I only got in 3 days but it was a deload week anyway.

Back to it today. Scaled the numbers back slightly from where I was 2 weeks ago. Sort of wave-like, but I’m not being precise with percentages or anything. As long as I’m making progress, no worries.

174

12-8-09

Front Squat
warmup
295 x 5 x 3

Hack Squat
320 x 8 x 2
360 x 8

walking lunges superset with GHR
90 x 8 x 4

natural GHR
bw x 8 x 4

12-9-09

seated db OHP
warmup
80 x 8
90 x 8 x 2

bench
warmup
245 x 12

Upright Row superset with lat. raise
95 x 10
115 x 10 x 2

lateral raise
25 x 10 x 3

machine shoulder press
11 x 12 x 4

12-10-09

JM Press
warmup
115 x 8
135 x 8
155 x 8

skullcrushers
85 x 10
105 x 10
125 x 10

OH cable extensions
130 x 12 x 3

bar curl
95 x 10 x 3

incline db curl
25 x 10
30 x 10 x 2

cable hammer curl
90 x 15 x 3

Nothing too extraordinary this week. First week back on the split and I’ve been dealing with a couple aches. Leg presses tweaked my hip flexor a couple weeks back and for some reason today, my elbow was bothering me. I’ve got a day off tomorrow to rest up.