On My Way to 2000lbs

Training Logs
1

Hi I’m Frank. I’ve been powerlifting for 3 years. I’ve competed a couple of times, both raw and geared. I am looking to get an elite equipped total sometime in 2012, preferably in June. I like to train both raw and multiply, my current focus being multiply.

My best raw numbers (meet) are

Squat 450
Bench 325
Deadlift 625

My best equipped numbers (meet) are:

Squat 782
Bench 501
Deadlift 705
Total 1956

My training goals are:

Squat 800
Bench 500
Deadlift 700

** current meet plans (as of 3/21/2013) **

The next full power meet I plan to do is the XPC Semi Finals on October 5th or 6th of this year. I want to finally break through to a 2,000lb total which I have been pecking away at for some time.

I may do a raw meet in between there just to keep me focused. I am debating on doing a raw, bench only meet in June just so I have some motivation to get my bench up, which is lagging behind.

2

May 13th aka Friday the 13th

DE Squat

Box Squats with Cambered Bar
225 6x2
275 2x2
315 x1
365 x1

Reverse Blue Band Pulls from pin 1
405x1
495x1
585x1
675x1
725x1

Reverse Hypers 4x10

Hyper Extensions 4x10

Felt good to pull heavy again. I hurt my SI joint about 2 months ago so I’ve been taking it easy for a while. Feels like it’s all healed up now though.

3

May 15th - Sunday

DE Bench

Lat Pulldowns 4x10

Flat Bench (straight weight because I’m too lazy to set the bands up)
185 3x3
205 3x3
225 3x3

Close Grip Bench (pointer fingers on smooth part of the bar)
265x8

Military Press
135x10x3
155x5

Machine Row 4x12

Felt slow as shit today. Probably because of all the beers I had on Saturday …

Skipped hitting tri’s because my elbows started bothering me

4

May 17th – Tuesday

ME Lower (but not really)

Still really sore from Friday’s pulling. We’ve been hitting it hard recently so I took it easy today.

SSB Good Mornings setup in the power rack
185x5
225x5
275x3

Shrugs
315x12x3

Reverse Hyper
150x15x4

Decline Abs 3x10

Done.

5

Hey man, I thought id open this thread and see a link to my log.

Hahahah

Anyway, you’re a big boy. Let’s put that body to work and up that total.

LET’S GET IT

6

[quote]Ct. Rockula wrote:
Hey man, I thought id open this thread and see a link to my log.

Hahahah

Anyway, you’re a big boy. Let’s put that body to work and up that total.

LET’S GET IT[/quote]

Thanks homey. I promise I won’t disappoint you – this will be the worst log ever.

May 19th – ME Bench

Flat bench w/ 30 kg hanging kettlebells from bands on each side on all sets – I’m just putting bar weight down

bar x5 (
95 x3
135 x3
165 x1
185 x1
205 x1 (337.24 lbs)
225 x0 (357.24 lbs)

At first I thought this was dumb but as the weight got heavier I liked it more and more. As we added bar weight, it reduced how much the bar wobbled – although it still forces you stabilize the bar. This exercise forces you to stay tight (which I have problems with) and also forces you to lower the bar quickly and explode up (which I suck at too). If you lower the bar slowly you’ll miss the lift.

Kettlebar Bench w/ Bamboo Bar 2x25
Tricep Pushdowns 4x10
Upright Chest Supported Row 6x6-12
V Grip Pulldown 3x12

Bench felt great today. Usually my elbows are bothering me and today they felt fine. I felt like shit all day so I’m not too disappointed in missing the last bench. I know I can hit it on most days.

Been hitting lats more frequently, I can tell it’s starting to help my bench.

7

Ay’ just noticed youre in Ohio. Where at?

8

You and I are about the same size…I got you in squat, but you blow me away in deadlift…and I think we can both agree that our benches could use some work lol

STay strong man…keep up the good fight!

9

[quote]Ct. Rockula wrote:
Ay’ just noticed youre in Ohio. Where at?[/quote]

Dublin, OH

[quote]VTBalla34 wrote:
You and I are about the same size…I got you in squat, but you blow me away in deadlift…and I think we can both agree that our benches could use some work lol

STay strong man…keep up the good fight![/quote]

Thanks homey. I’m just kinda built to pull. My squat is terrible but it’s coming up. One good thing about training West Side (as opposed to 5/3/1) is that it’s easy to identify weak points and put more work into them. I’ve actually followed your log for a while, you’re a brute that’s for sure.

Both of you guys – thanks for checking in.

10

May 20 – Dynamic Effort Squat (but not really)

My one training partner took Tuesday off so he wanted to train heavy today. Go figure.

Free Squats w/ Straight Bar
155x5
245x1
335x1
425x1
added reverse EliteFTS average band
515x1
565x1 (terrible rep)

Put on loose Metal briefs

605x1
625x1

Both of those were smoke shows, was just trying to feel out the gear.

Chain Suspended GM with Cambered SSB
135x5
225x5
315x5
405xNOTHING

I’ve hit 405 a couple of times before I got hurt. A little bummed here.

Then we went to do speed pulls I think with 315 or 405. Someone hit their set using a double overhand grip. Words were said. Shit was talked. One thing led to another and we wanted to see who had a stronger overhand grip. Loser had to buy dinner.

Sumo Rack Pulls from Pin 3 (all sets using double overhand grip)
405x1
495x1
545x0 (grip gave out right at the top)

Hit 2 sets of Reverse Hypers and got out. I’m probably going to roll on my foam roller for a few hours tonight and prepare for my body to be devastated tomorrow.

11

[quote]frankjl wrote:
Someone hit their set using a double overhand grip. Words were said. Shit was talked. One thing led to another and we wanted to see who had a stronger overhand grip. Loser had to buy dinner.

[/quote]

LOL. Did you end up buying dinner?

12

[quote]theuofh wrote:

[quote]frankjl wrote:
Someone hit their set using a double overhand grip. Words were said. Shit was talked. One thing led to another and we wanted to see who had a stronger overhand grip. Loser had to buy dinner.

[/quote]

LOL. Did you end up buying dinner?
[/quote]

hahaha yeah. Didn’t help that my training partner is an 800 lb deadlifter.

13

May 21 – Dynamic Effort Bench

Usually I do my DE bench work on Sundays but I have a busy day tomorrow so I went ahead and knocked it out today. My body is a mess from yesterday’s session. My entire back is sore, along with my hips, glutes, and hamstrings. My shoulders are sore from the knurling of the bar digging into my skin.

DE Bench
135 + doubled monster minis x3 6 sets
185 + doubled monster minis x2 3 sets

Close Grip Inclines
185 5 sets of 10

This is about all I could handle.

After my working sets, the guys at the gym were pulling a truck while pushing a car. Words wouldn’t explain how badass this looked. I got in on it too. I only did one round but one round was plenty. I think they are going to post a video of this, if they do I’ll put it up here.

Finished with 3 prowler sprints.

EDIT: Here’s the video – I’m at 14s in. The guy steering the front car kept hitting the break. What a wise guy.

14

May 24 - DE Lower

Warmup
Pulldowns 4 sets of 15
Shoulder Dislocations with Broomstick

Box Squats
225 10 sets of 2

Speed Pulls
315x1 4 sets
405x1 6 sets

These felt awesome. I didn’t want to stop – I actually fought the urge to pull a heavy single.

Absurdly Low Goodmornings
225x10
315x3

Reverse Hypers 3 sets of 12-15
GHR bw 3 sets of 10

Felt good to train today but I was tired. Couldn’t get a decent nights rest last night and training today reflected it. Oh well. Looking forward to benching tomorrow.

15

May 26 – ME Bench

Lat Pulldowns 4x12

Dead Bench – Pins set 1" above chest
barx3x3
95x3x2
135x3x2
185x3
225x3
245x1
265x1
275x1
285x1
225x3

These sucked. My shoulders bothered me every set. Wasn’t really painful or anything, just some discomfort. I think the last time I tried these I got pinned with 245 so I’m happy with it. I’m hoping that using these as a ME exercise will help break through my bench sticking point.

Close Grip Bench w/ 2 Board
225x5
275x1
315x1 (I think a PR?)

I wasn’t planning on doing these but a buddy of mine happened to be doing them so I hopped in. He was doing them to his chest but with my shoulders already bugging me I decided to take it to a 2 board. I probably had 2-3 more in me but just left it at that.

DB Skullcrushers 35lbs 3 sets of 15
Machine Rows 4 sets of 10
Hammer Curls 40s / 50s for 10

Felt good today. Reasonably happy with the workout. I’m still not sure how I feel about the dead bench yet. Was excited to try it, as I know I can’t convince my training partner and he backed out today.

16

Friday May 27 – ME Lower Body

Trained late today and didn’t have a whole lot of time …

DE-ish Box Squats 8x2 (just because one of my partners wanted to)

I switched up my stance each set on these… some close some wide… I didn’t really feel like doing these but my partner wanted to so I just kinda worked in. I think I want up to 275 or 315 on these.

Deadlifts against Double Green Bands (this was stupid heavy at the top)

135x3
225x3
315x3
405x1
455x1
495x1

Cashed out there. This was absurd. I think the way the bands were setup this gave about 150-180 pounds at the top.

Dimmel Deadlifts
225 + Doubled Greens for a set of 15

Did 2 sets of hypers, 2 sets of GHR and bounced. Was really happy with today but I had some plans with my fiance so I had to cut out a little bit earlier. If I don’t feel like I got hit by a truck, I’ll probably get some light abs in tomorrow as well as some conditioning work

17

I want my bench and squat to “suck” as bad as yours. You’ve got me (And a lot of others) beat by a longshot dude.

18

[quote]Varitek86 wrote:
I want my bench and squat to “suck” as bad as yours. You’ve got me (And a lot of others) beat by a longshot dude.[/quote]

Thanks man I appreciate it. You don’t get any bigger or better in this sport by being satisfied with your numbers though. It’s a journey not a destination.

Ted from EliteFTS once told me “The stronger I get, the weaker I feel”. I’m starting to figure out what he meant.

Thanks for stopping by man

19

May 29 – Sunday DE Bench

Lat Pulldowns
160x10
180x10
200x10

barx3x5
95x3x2
135x3x2
185x3x4
225x1
275x1
315x1

Overhead Press using Power Squat thing
1 plate x15
1 plate + 10s x12
1 plate + 2 10’s x8

Bamboo Bar / Band Rigged Tricep Extensions 2x25

Horizontal Row Machine 3 sets

After this my fiance wanted to flip the tire so we did a few rounds of that.

DB Front Shoulder Raise 30 3 sets of 12

Today was a good day. I felt strong so worked up to a decently heavy single. 3 plates felt great – I was probably good for 5-6 but just left it at that.

20

May 31 – ME Lower

It was hotter than a two peckered billy goat in the gym today. My car’s temperature gauge read 104 degrees in the parking lot. It wasn’t any cooler in the gym, despite the ONE fan we have. It was so hot I got out of breath and sweaty from changing clothes. I don’t really think it’s necessary to elaborate anymore on how hot it was. But just to be sure to get the point across, it was INSANE.

SSB to Low Box
135x5 x2
225x3 x2
275x3
315x1

Stopped here. I couldn’t get in the groove here, every rep felt awkward for some reason. My partner noticed my form was jacked up too – breaking with the knees first, not sitting back, etc, etc. Also, I feel like have a strain or a cramp in my right glute. Either way I wasn’t going to deal with it. I don’t know whats more pathetic – the fact that I quit @ 315 or the fact that my PR is 355 on this exercise.

Seated Good Mornings with SSB
135x12
225x15
225x13

Never have liked these. But it was too hot for me to be bothered to move the bars around or stand up for the duration of this set.

Glute Ham Raise
bw x10
bw x10
bw x10
bw x10

I only did these because the GHR is close to the water fountain.

Reverse Hyper
70lbs + Monster Mini Band x15
105lbs + Monster Mini Band x15 (a bunch of sets)

I didn’t count how many sets I did, but I did at least 7 sets here. This was my way of salvaging today’s workout. I’ve never done Reverse Hypers against bands but I’m going to start doing so.

In between sets here and there I farted around on the chest supported row and lat pulldowns. I don’t know what kinda weight was on either but I probably did 3 sets of 10 on each.

After this I pushed the prowler a little bit. It broke down like this:

90 lbs x 25 yards
135 lbs x 25 yards
180 lbs x 25 yards x2

We varied the high / low handles. The low handles with 4 plates was really tough to get moving and I actually think it was a decent hip exercise.

My abs are still store from messing around on Saturday so I neglected doing them today.