Pat's Training Journal

Training Powerlifting
881

12/12/08

bench press
135x5
185x12
190x12
195x11
195x7 wide grip
185x8

Dumbell shoulder press
50x10
45x11
40x12

12/13/08
decline skull crushers
100x12
105x12
110x12

pushdowns with straight bar
110x12
120x12
150x12

12/15/08

squat
205x7
240x7
275x7
310x7
345x7

front squat form bottom position pause don pins
185x7
205x7
225x7

leg press
5 platesx11
6 platesx11
5 platesx11

seated calf raise superset with standing
4 plates x15 - 2 platex15
4 plates x15 - 2 platex15

sit ups
45x12
90x12
0x12

12/17
seated calf raise
worked up to 7 platesx6
standing calf raise
worked up to 6 platex10

12/18/08
barbell curl semi wide grip
130x12
120x12
115x12
105x12
95x12

hammer preacher curl
35x2x12

close grip preacher curl
70x2x12

882

today

deadlift
135x5
275x7
320x7
365x7
410x7
455x7

t bar row
4 plates x7
5 plates(and 2 on back) x5 cheating way too much poor ROM
4 platesx7

dumbell row
90x25

Dead from knees
365x7
405x2x7

shrugs
315x12
365x12PR
315x12

pull ups
x7
x6
x5

lat pulldown wide grip slow
120x15

883

bench press
135x5
205x3x10

wide grip bench
185x2x10

dumbell shoulder press
50x10
55x9
45x10

incline flys
40x6
30x2x10

884

11 min jump rope
few laps around house in the snow

217.5 15.3bf 34 waist around belly button
down from 245 20.1bf 38.5 waist

885

weight - 218 bf - 15.2

decline skull crushers
115x10
120x10
125x10

pushdowns straight bar
140x10
160x10
150x10

rolling tricep extensions
25x3x10

1 mile on tredmill running/walking

886

i dunno why i havent posted

but heres my last 3 days

2/8/08
weight - 220.5

Barbell Curl
95x30pr
135x8
115x8
95x8

preacher hammer curl
40x8
45x8

herculees curls double contraction
40x2x8

887

2/9/09

bench
135x5
185x3
245x2x7 missed 8th on both

Wide Grip
240x8
230x7

Lockouts
315x8
365x7

dumbell shoulder press
65x2x8
60x8

incline flys
40x2x8
25x8

888

todays

weight - 220.5
bf - 15.0

deadlift
135x3
225x3
315x3
405x2
495x7PR hard as fuck

t bar row close grip
4 plates x7
4.5 plates x7
5 plates and 2.5 x7PR

rack pull
405x7
455x3 hand was killing me
315x7

shrugs
315x11
415x11pr
315x11

pull ups shoulder wide
x9
x8
x6

lat pulldown wide grip to chest
150x11

thinking maybe i can deadlift 600 now. hopefully will know soon

889

2/11/09

skulls
105x8
125x8
145x8

pushdown with v
190x8
215x7 missed 8
190x8

decline rolling tricep extension
40x2x8
30x8

2/14/09
squat
135x3
230x5
270x5
310x5
350x5
390x4 missed 5… arhh

wide stance squat
225x5
275x2x5

legg press
6 platesx6
6.5 platesx6
5 platex6

weighted sit ups - weight being head
45x3x8

2/15/09
barbell curl
95x8
155x8 last few not as good as id like
140x8
125x8
95x8

preacher hammer curl
50x8
55x8
30x8

herculees double contraction curls
40x2x8

2/16/09
Bench press moves my grip out to wider
135x5
185x3
245x2x8

paused bench
225x7
215x7

lockouts
315x8
365x8
405x8

dumbelll shoulder press
70x6
65x8
60x8

incline flys
45x8
60x6
35x8

2/18
skulls
110x8
125x8
150x8

pushdowns with v
190x8
215x8pr
220x8pr

rolling decline tricep extensions
40x3x8

2/19
deadlift
135x3
225x3
325x3
415x2
505x7PR really brutal last rep, lasted like 10 seconds
455x7
405x7
355x7
305x7

t bar row
4 platesx7
5 platesanda5 x7pr
3 platesx7

dumbell row
120x27pr

rack pull i was just dead by here and hands were killing me
405x7
405x6
315x7

shrugs
315x9
425x9pr
315x9

pull ups shoulder width
x10pr
x9
x6

lat pulldown wide grip to chest
105x12

890

yea pussy with your hands…i was doing 465 for rack pulls and my hands where killing me

891

mine hurt more

2-22
Barbell curl
105x6
160x6 iffy form on last couple
145x6
130x6
115x5

dumbell preacher
60x2x6

herculees double contraction
50x2x6

2-23
bench
135x5
185x3
250x8
250x7 :frowning:

paused
225x7
215x6

lockouts
315x8
385x8
425x6

dumbell shoulder press
70x6
60x2x8

flys
40x3x8

todays
weight - 223
squat
135x3
225x3
275x3
325x2
395x5
355x5
315x5
275x5
235x5

wide stance
255x5
275x5
295x5pr i guess

leg press
6 plates x6
7 plates x6
5.5 plates x6

2 sets of calves

weighted sit ups behind head
45x9
50x6
45x9

leg extesion reps paused at top
170x10

892

2/25
weight- 224.5
bf - 15.1

some light triceps
skulls
95x26
115x12

pushdowns with v
150x15
170x8-130x8-90x8

decline rolling tricep extensions
30x9
30x20

893

Hey Pat, it’s been a long time since I read your log. Are you training for any competitions?
There will be an APA meet in Wallingford on 3/28 and another one on 7/11…
I am doing both, but probably bench-only since I train at Planet Fitness and can only squat/pull in a Smith machine.
Your workouts are looking good, especially your squatting, which has come a long way!

894

thanks man. I am not training for any competitions right now. I am trying to gain some weight and strength right now before I do another competition. So if I do do one, it would more likely be the 7/11, but I am not really sure yet.

895

3/6/09
weight - 223

first day of 5s on deads

deadlift
135x3
225x3
315x3
425x2
515x5 had 1 in the tank
465x5
415x5
365x5
315x5

t bar row
4 plates and a 10 and 5 x5
4 plates and a 35 x5
6 plates x4 poor form
3 platesx8

dumbell row
120x35pr

shrugs
335x9
435x9pr
365x9

pull up
x9
x8
x8

lat pulldown
135x12

decent workout

896

3/8

bench
95x5
135x5
185x3
260x2x5

incline
205x5
195x5

lockouts
335x5
385x5
435x5pr

dumbell shoulder press
65x3x5

fly
45x8
50x2x8

3/9
barbell curl
105x6
165x6 form not as good as id like
150x6
136x6
115x6
95x6

dumbell preacher
60x6
65x6pr
30x12 slow

herculees double contraction
50x6
40x6

3/10
skull crushers
95x12
135x12
95x12

pushdowns with rope
190x8
140x12
120x12

decline rolling tricep extensions
35x12
30x2x12

3/11
weight 224 bf 15.0
squat
135x3
225x3
275x3
325x3
400x5 pretty easy
360x5
320x5
280x5
240x5

wide stance
245x5
275x5
315x5pr

leg press
6 platesx6
7 platesx6
6 platesx6

leg extension
couple sets for a pump

sit ups weight behind head
50x8
50x6
50x5

897

bench
135x5
185x3
225x1
265x2x5

incline
185x3x5

lockouts
365x5
405x5
445x5pr

dumbell shoulder press
70x3x5

tryed to do some flys but left pec was bothering me a little so did some light weight on machines.

898

weight - only 222.5 been eating around 4500-5000 calories. think i need to up it another 500-700.

deadlift
135x3
225x3
335x3
425x2
525x5pr def had 1 more rep in the tank
470x5
415x5
360x5
305x5

t bar row close grip
4.5 platesx5
5.5 platex5 cheated a little
4 platex5

dumbbell row reps paused against chest
120x15

shrugs
365x9
445x9pr
365x5

pull up
x11
x8
x7

lat pulldown
150x12

899

3/17
weight 223.5

barbell curl
95x5
115x20pr
135x8
115x6
95x8

preacher hammer curl
40x8
30x2x8

double contraction herculees curls
40x8
30x8

skull crushers
95x12
145x12pr
100x12 paused

pushdowns with rope
150x2x12
100x12

rolling tricep extensions
30x3x12

900

6/28/09
weight - 228
bench
135x5
185x3
225x2
275x1
325x2x0 close
275x5
280x5

decline
275x7 missed 8
255x8
235x8 5 paused

standing military
135x8
145x7

dumbell bench
80x8
90x7

6/30/09
weight - 227
deadlift
135x3
225x3
315x3
405x2
515x1 belt
610x1PR belt
550x1 belt
490x1
430x5
370x5

barbell row
225x8
285x5
320x3
235x12
245x8 close grip

shrugs
405x7
515x7pr
425x7

chin ups
25x7
45x5pr
0x8

lat pulldown
150x12