Squat
50x5
60x5
70x5
80x5
high bar
85x3
lowbar
90x4
90x4
90x4
90x4
lowbar
Bench
50x5
60x5
70x5
80x3
80x3
80x3
Bench
50x5
62.5x5
75x5
paused
85x3
85x3
90x3
90x3
touch n go
95x5
3board
75x10
touch n go
CG Cable Rows
70lbs x 3 sets x 12 reps
Tricep Pushdowns
70lbs x 3 sets x 10 reps
Rear-delt flies (machine)
55lbs x 4 sets x 10 reps
El-Gordo Curls
75lbs x 3 sets x 6 reps
Front Dbl Bicep, just to add to the progress pic log
Squats
50x5
60x5
70x5
80x5
high bar
90x4
90x4
90x5
90x5
105x1
low bar
Bench
50x5
62.5x5
75x5
paused
80x4
80x3
touch n go
Lat Pulldowns
85lbs x 10
100lbs x 10
100lbs x 10
Facepulls
40lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
Hammer curls
25lbs x 10
30lbs x 8
35lbs x 4
On your deadlifts, your deffinately locking out with your legs too soon and using all back to pick up the weight. I know it sucks, but you need to kind of drag the weight across your shins and bring the weight up in one motion.
Notice how your legs are locked out and your torso is still parallel to the ground.
Great work otherwise!
Bench
55x5
62.5x5
72.5x5
85x4
85x4
87.5x2
87.5x2
90x1
92.5x1
Deadlifts
75x5
90x5
105x5
117.5x3
125x3
132.5x1
110x6
Bench
50x5
60x5
72x5
85x3
85x3
87.5x3
90x2
90x2
82.5x4
Deadlift
75x5
90x5
105x5
115x4
Squats
50x5
60x5
70x5
80x5
high bar
85x3
lowbar
87.5x3
90x2
90x2
82.5x5
82.5x5
lowbar/wraps
band pull-aparts
red x10
red x10
red x10
red x10
bb curls
45lbsx10
66lbsx8
66lbsx8
66lbsx6
After combing through my log here on T-Nation and in my notebook at home, I did a little comparison to what my lifts looked like awhile ago. While these weights are still light, I thought I’d do a bit of a checkup.
Bench press
Original → 170lbs x 4 (balls to the walls bone-crushing set)
Now-> 209lbs x 2, 176lbs x 3 reps x 4 sets in a row
Squat
Original → 231lbs x 1. horrible back-buckling form
Now → 220lbs x 3 sets x 3 reps. fast, easy, crisp
Deadlift
Original → 308lbs x 1. all-out set, horrible form
Now → 286lbs x 4, 286lbs x 2, 110lbs x 6, all in a row. good form, fast, crisp.
Bodyweight has only gone from 159lbs to 165lbs. Which is good, cause by the time I hit 180lbs I know for sure that I’ll be a lot stronger by then. Didn’t add any fat either.
Also, in the meantime, my training partner has been giving me numbers for training, basically what he is doing with less weight. After chatting a bit he agreed that he could only take me so far, and I have now hired a powerlifting coach to do my programming. He has quite the extensive resume, maybe I’ll post more info later. But anyway, I’m really excited what the next couple years will bring.
- Tom
[quote]power_bulker wrote:
After combing through my log here on T-Nation and in my notebook at home, I did a little comparison to what my lifts looked like awhile ago. While these weights are still light, I thought I’d do a bit of a checkup.
Bench press
Original → 170lbs x 4 (balls to the walls bone-crushing set)
Now-> 209lbs x 2, 176lbs x 3 reps x 4 sets in a row
Squat
Original → 231lbs x 1. horrible back-buckling form
Now → 220lbs x 3 sets x 3 reps. fast, easy, crisp
Deadlift
Original → 308lbs x 1. all-out set, horrible form
Now → 286lbs x 4, 286lbs x 2, 110lbs x 6, all in a row. good form, fast, crisp.
Bodyweight has only gone from 159lbs to 165lbs. Which is good, cause by the time I hit 180lbs I know for sure that I’ll be a lot stronger by then. Didn’t add any fat either.
Also, in the meantime, my training partner has been giving me numbers for training, basically what he is doing with less weight. After chatting a bit he agreed that he could only take me so far, and I have now hired a powerlifting coach to do my programming. He has quite the extensive resume, maybe I’ll post more info later. But anyway, I’m really excited what the next couple years will bring.
- Tom[/quote]
A powerlifting coach? Nice. Youve come along way in the past few months man, good job.
Bench
55x5
62.5x5
72.5x5
paused reps
85x2
85x2
85x2
90x1
97.5x1
85x5
touch and go
Deadlifts
75x5
90x5
105x5
120x3
127.5x1
115x4
105x7
Wide-grip chins (fat grip)
bw x 8
bw x 6
bw x 5
bw x 5
(24 RP) Goal is 40
For all the bench sets I really focused keeping a tight arch and upper back, almost to the point that my traps are a little sore today. Reminds me of the latest bench article with dave tate where he says that a proper bench form should be “really fucking uncomfortable”, haha. Although I’m benching according to IPF standards with single ply gear, getting the right bench position and holding it is exhausting. Essentially it is a full body movement.
At the moment, I’ve reached at least 100kg (2 blue plates on bench). I really want to get to the next personal milestone of 125kg (2 shiny reds w/ collars) 275lbs for a raw touch n’ go PR. It’s gonna happen.
Light bench/squat day
Squats
50x5
60x5
70x5
80x4
warmups/high bar
85x3
85x5
85x5
85x5
92.5x1
low bar
Bench
55x5
62.5x5
72.5x5
paused
80x3
80x3
80x2
touch n go
Band pull-aparts
red x 4 sets x 10 reps
Bench
55x5
62.5x5
72.5x5
paused
82.5x4
82.5x4
85x4
85x3
85x3
touch n go
Deadlift
75x5
90x5
105x5
117.5x3
125x3
112.5x4
107.5x5
Bench
55x5
62.5x5
72.5x5
paused
77.5x5
82.5x5
82.5x5
82.5x5
92.5x1
touch n go
Deadlifts
75x5
90x5
105x5
120x3
Squats
50x5
60x5
75x5
82.5x4
85x3
85x3
85x3
92.5x1
Bench
55x5
62.5x5
72.5x5
80x3
80x3
Band pull-aparts
redx10
redx10
redx10
redx10
El Gordo Curls
75lbs x 6
75lbs x 6
75lbs x 6
Bench
55x5
62.5x5
72.5x5
paused reps
80x3
80x3
82.5x3
82.5x3
82.5x3
82.5x3
82.5x3
touch n’ go
Deadlifts
75x5
90x5
105x5
110x3
115x3
110x4
105x5
Wide-grip chinups
bw x 8
bw x 8
bw x 6
bw x 6
Bench
55z5
62.5x5
72.5x5
paused
77.5x5
77.5x5
80x5
touch n go
85x4
87.5x4
90x4
2board
Deadlifts
75x5
90x5
105x5
112.5x3
T-bar rows
30kg x 5 sets x 10 reps
squats
55x5
70x5
high bar
80x4
90x3
90x3
80x6
low bar
bench
55x5
62.5x5
72.5x5
2-second pause on bottom
band pull-aparts
red x 11
red x 11
red x 11
red x 11
Thick-bar curls
75lbs x 7
75lbs x 7
75lbs x 7
bench
55x5
62.5x5
72.5x5
paused reps
75x5
77.5x5
77.5x4
80x4
80x3
82.5x3
touch n go
deadlifts
75x5
90x5
105x5
112.5x3
BB Rows
40x10
50x6
60x6
60x6
Arms
EZ-bar curls
20x8
25x6
27x4
25x6
20x8
EZ-bar tricep extensions
20x8
25x6
27x4
25x6
20x8
Was really sick last week, didn’t do anything (even work) for about 4 days. Took antibiotics as well and they kind of messed with my appetite/digestion a bit. First time back in the gym since last saturday, just thought I’d go in and at least do something. I’m back to normal powerlifting WO’s again on monday so not much was lost these past few days.
I rarely get sick, and when I do, it seems to be terrible. Sickest I’ve been in a couple years, thats for sure.
In the meantime, I’m beginning my ascent to the 181s with an off-season diet I created. Should be an interesting couple of months!