Sorry for the alliteration there, but I just thought I needed a catchy title. In light of Jonathonsucks’ great thread following his team, instead of hijacking his thread I figured I would start my own log which will run me into my next meet late May. Since Im finally benching from a month ago since Feb. This should be interesting to see how my body can handle the heavy weights. ( I ran rehab and light weights and Dynamic lifts all this past month, Friday starts heavy.) Since Im actually going to be powerlifting purely like i used to for the first time since Sept, I will do a standard 3-day a week Volume Program.
Current Weight: 156
Bench 1RM: 250 (eastimated for % purposes)
Squat: 375 (USAPL qualifying criteria) wraps belt
Deadlift : 425 belt
*One 1RM were tested previous Friday
GOALS:
weight: walk around 170 to compete 165
Bench : 260 (debate-able due to shoulder concerns still)
Squat : 405 wrapped Belt
Dead : 465 Belt
Last Night’s Workout
6x3 @ 80% 1RM DL=335 No Belt
5x failure Pull-ups BW (im terrible at Pullups)
4x6 Barbell Shoulder Presses 95 light for shoulder
Barbell Shrugs 3x8 245
3x8 Good Mornings 165
Plate holds and abs
I was wondering, would it be best to do barbell hack squats on my squat day(s) or with my DL day?
[quote]Pipes06 wrote:
Last Night’s Workout
6x3 @ 80% 1RM DL=335 No Belt
5x failure Pull-ups BW (im terrible at Pullups)
4x6 Barbell Shoulder Presses 95 light for shoulder
Barbell Shrugs 3x8 245
3x8 Good Mornings 165
Plate holds and abs
I was wondering, would it be best to do barbell hack squats on my squat day(s) or with my DL day?[/quote]
I would do the hack squats on leg days…why do you do shoulder press on deadlift/back day?? why not a BB or DB row?? than do ur pullups after ur Rows…than Good Mornings…Than Barbell Shrugs…Your good mornings should be higher on ur list of priorities, a heavy good morning could greatly improve both your dead and squat…what does your leg day look like??
Thats was a concern of mine as of to whether or not to do hack squats on certain days. My squat/bench day today:
BB Squats 6x2 @ 80%=315
Bench 6x3 @ 80%= 205
For my legs I would assist with
Hack Squats, One leg squats. My leg developement is ridiculously good, my gains are always steady when to a steady aquat regimine.
Bench I was going to do Weighted dips 45lb. and alternate width of grip on sets
I do shoulder presses on my back day because im still babying my effed up shoulder as it were, so the stress from benching will further hurting it again along with BB shoulder presses. For some reason BB and/or DB rows COMPLETELY slipped my mind. 
Ill do those on Dead days. You think I should go T-bar, BB or DB for best results? or alternate each week?
[quote]Pipes06 wrote:
I do shoulder presses on my back day because im still babying my effed up shoulder as it were, so the stress from benching will further hurting it again along with BB shoulder presses. For some reason BB and/or DB rows COMPLETELY slipped my mind. Ill do those on Dead days. You think I should go T-bar, BB or DB for best results? or alternate each week?[/quote]
Ah i getya now with the shoulder press…maybe lower the sets though since ur still recovering, like only 2 x 8-10 until you feel 100% with your shoulder, than start doig the 4 x 6, but that just my opinion…as for the Rows, id do DB or T-Bar every few weeks just for change…i feel that BB rows are to easy to cheat with you, people ending up dropping their chest and using too much of their legs and what not…you know what i mean?? so id do a nice heavy DB row for 3 sets of 6-10…i completely tore my ACL and a few other ligaments in my knee about 3 years ago, when i first got back into squatting i was pathetic haha 185 for about a 1/4 a rep was my max!!! now im up to 450ish, but i want to get a 500 RAW before the summer is over…so good luck in your training! ill defniitely keep checking in on your log
ahh…so much wisdon from a Jersey-man in one post. I love it. Yeah i see what your saying about with the rows, thats a pretty good way to go about thinking about it. That sucks about your knee, 95% of the population would just throw all lower body training out the window, let alone squats. I cant believe your back up like that, going for a 500 raw thats no joke. Good luck and im looking foward to watching your progress too
[quote]Pipes06 wrote:
ahh…so much wisdon from a Jersey-man in one post. I love it. Yeah i see what your saying about with the rows, thats a pretty good way to go about thinking about it. That sucks about your knee, 95% of the population would just throw all lower body training out the window, let alone squats. I cant believe your back up like that, going for a 500 raw thats no joke. Good luck and im looking foward to watching your progress too[/quote]
haha yes Jersey POWERLIFTERS know their shit haha…but yea im hoping for a 500 Raw squat by the end of the summer, i know i can do it, its just going to take some time and dedicatio, but neither are a problem…ALSO, do you do Good Mornings?? i forgot if you did them on your leg day or not, so if you do im sorry for bringing it back up, or if i had already said it…you should definitely bring heavy good mornings into your workout…wear a belt while doing them as well and make each rep a slow and solid rep…take a deep breath up too and dont rush each one…make each one almost a seperate lift if you know what i mean…id love to help you out with your dead/squat in anyway, so if you have any questions fire away…
yeah i had my good mornings set, but i had them on my DL day. You think im working too much straight back on my DL day?
[quote]Pipes06 wrote:
yeah i had my good mornings set, but i had them on my DL day. You think im working too much straight back on my DL day?[/quote]
Not at all…my back/deadlift day looks like this…
Deadlifts…2 x 5 Singles…
Rack Lockouts…Work up to a 3-5 Rep Max
Reverse Hypers…2x10
One Arm Rows…3x8-12
Close Grip Seated Cable Rows…2x10
Super Set
Fat Bar Reverse Curls…2x10
Its a pretty simple back workout, but definiltey has gotten the job done…every 3 weeks or so i switch around the auxillary movements, such as pull ups, and different types of super sets and what not…
today was a total shit show of a lift. Procrastinating on a paper only gave me 35 minutes in the gym before it closed.
6x4 @ 80%=315 back squat
6x2 @ 80%=205 barbell bench
3x10 @ 135 lbs Good mornings back was tight after squatting
4xfailure @ BW dips didnt have time to set up a good supplement WO for bench so banged out a couple good sets of 15-20 for dips.
Today was a pretty good workout. The rugby team decided to skip a practice and go drink, so it gave me plenty of time to get into the gym early before baseball players polluted it (no offense baseball guys) 
DB shoulder press
45x8
50x8
55x10 i use a hammer grip and touch the top of my delt then touch the weights at the top
BB Highpulls
85x10
95x10
105x10 Strain on my wrist however, feels like it cracks when i reach the top.
Hack squats
225x6
235x6
245x6
Ab circuit
My workout today was kinda effed up because of missing a bunch of crucial stuff yesterday and having no time to lift.
Deadlift Day
335x4
335x4
335x4
355x4
355x4-snapped up real powerful no stalling in top of lift.
Pull-ups
5xBW First set got 8 from dead-hang each one palms away NEW PR!! (alternated grip each set)
DB Rows
65x8
70x8
70x8
75x8
Im feeling pretty good, noticing to get my vascularity back and self confidence out in public starting to come back. The thought at taking a shot at that APA record(s) get my juices flowing like nothing else
[quote]Pipes06 wrote:
Deadlift Day
335x4
335x4
335x4
355x4
355x4-snapped up real powerful no stalling in top of lift.
Pull-ups
5xBW First set got 8 from dead-hang each one palms away NEW PR!! (alternated grip each set)
DB Rows
65x8
70x8
70x8
75x8
Im feeling pretty good, noticing to get my vascularity back and self confidence out in public starting to come back. The thought at taking a shot at that APA record(s) get my juices flowing like nothing else[/quote]
Those are some nice lifts!! good job man!! one thing i like to do on my deadlift day is on my very last set of deads, i throw 4 - 50lb chains over the bar…if u do them sumo than put them right smack in the middle and ur hands outside of the chains, works great!! you will feel a huge difference in your upper portion of the lift as the weeks pass and you continue to do this…just a little something i do to keep things fresh and not the same thing each week ya know! keep up the good work!
[quote]IronWarrior34 wrote:
Pipes06 wrote:
Deadlift Day
335x4
335x4
335x4
355x4
355x4-snapped up real powerful no stalling in top of lift.
Pull-ups
5xBW First set got 8 from dead-hang each one palms away NEW PR!! (alternated grip each set)
DB Rows
65x8
70x8
70x8
75x8
Im feeling pretty good, noticing to get my vascularity back and self confidence out in public starting to come back. The thought at taking a shot at that APA record(s) get my juices flowing like nothing else
Those are some nice lifts!! good job man!! one thing i like to do on my deadlift day is on my very last set of deads, i throw 4 - 50lb chains over the bar…if u do them sumo than put them right smack in the middle and ur hands outside of the chains, works great!! you will feel a huge difference in your upper portion of the lift as the weeks pass and you continue to do this…just a little something i do to keep things fresh and not the same thing each week ya know! keep up the good work!
[/quote]
I like the sounds of the chains alot! In regards to the last set and chains, how much weight should i use in correlation to the last set? As in, you see my last set was of 355, so should i drop it down to 315 plus chains?
[quote]Pipes06 wrote:
IronWarrior34 wrote:
Pipes06 wrote:
Deadlift Day
335x4
335x4
335x4
355x4
355x4-snapped up real powerful no stalling in top of lift.
Pull-ups
5xBW First set got 8 from dead-hang each one palms away NEW PR!! (alternated grip each set)
DB Rows
65x8
70x8
70x8
75x8
Im feeling pretty good, noticing to get my vascularity back and self confidence out in public starting to come back. The thought at taking a shot at that APA record(s) get my juices flowing like nothing else
Those are some nice lifts!! good job man!! one thing i like to do on my deadlift day is on my very last set of deads, i throw 4 - 50lb chains over the bar…if u do them sumo than put them right smack in the middle and ur hands outside of the chains, works great!! you will feel a huge difference in your upper portion of the lift as the weeks pass and you continue to do this…just a little something i do to keep things fresh and not the same thing each week ya know! keep up the good work!
I like the sounds of the chains alot! In regards to the last set and chains, how much weight should i use in correlation to the last set? As in, you see my last set was of 355, so should i drop it down to 315 plus chains?[/quote]
I usually just leave whatever is on the bar for my last set…each week i add 10lbs to my main lift, bench, squat and dead…so whatever the weight is on my last set i keep that on for the chain…becuase you know you can bang it out for 5 since you did the sets with it previously…so when you finish your main sets, do 1 more set with the chains and you will definitely feel a difference as you begin to pull it up…it really forces you to pull 110% from start to finish, and like i said, i really feel the difference the following week…its also a mental thing…you know can pull lets say 355 with 4 50lb chains, so at the lockout, u know its a ton of weight…soo when your in your competition or even your last few real heavy weeks, you know that all you have to do is get that weight moving a little bit and your going to rip it the rest of the way…you know what im saying??? BTW, just change the name of this thread to Pipes and IronWarrior Talk Powerlifting haha…great thread though, i like it
haha…i thought it would catch on because there has been a big stink about people asking for more powerlifting threads and so on. Well the chain thing does seem to make a lot of sense of the top of the lift…If i knew how to change the name i would haa
[quote]cheeta wrote:
I figured I would answer your question in your log Iceland has more green i guess than greenland but 11% of iceland is coverd with ice still oh and they only say that in Mighty Ducks the movie i think[/quote]
Very random at this point in the thread haha but interesting
[quote]cheeta wrote:
ya i know…
pipes do you have a meet that you are shooting for in the near future?[/quote]
haha…indeed this thread is just random at the moment and thank you cheeta for claryifying. Well I had my eyes on a USAPL/IPF benchpress and deadlift meet in the future for May, but due to work conflicts, I am now looking to shoot the moon in July at an APA meet and hopefully break some more records
Well i guess since i became a part of this thread ill post my workout for today as well…4/24…
Tricep Day
3 Board Close Grip Bench
Warm up sets
275 x 5
315 x 5
315 x 5
330 x 3
DB Floor Press
100 x 8 for 3 sets
Body Weight Dips S.S w/ Close Grip Explosive Pushups
dips 2 x 10, verryyy slow, concentrating on putting as much work on the tris as possible…than BW close grip pushups for 2 x 20…the explosive pushups were a killer!!
tomorrow is my deadlift day…maybe ill be back to post depending on feedback i get from my tri day!