Powerlifting Log

Training Training Logs
101

ME Bench Press: Wednesday, 2/11/09

Close Grip(pointer on smooth)Bench: barx10,10, 95x5, 115x5, 135x5, 145x3, 155x3(PR)

Nuetral grip Pullups: 3x8

Band Pullapart: 2x20

Pushdown: 2x20

DE Squat/Deadlift: Friday, 2/13/09

Box Squat(1-2" low): barx10, 105x5, 145x5, 165x2, 5x2x195, 235x2, 235x12(PR)

Band Leg Curl: 3x15

RH: 3x8-15

AB Circuit: 3x8-15

I only used my belt on the 235 sets. The speed with 195 was VERY fast. I was haveing trouble with the bar popping off my back at the top. I foam rolled and did some dynamic stretches before my workout, and stretched and foam rolled a little more after. This took about 2 hours total, with about 45 minutes of it being actual training time. I will do a light workout on Sunday. On Monday I will work up to my squat opener of 295 and do some light stuff. On Wednesday I will work up to my opener of 155 on the bench, also with some light/high rep stuff. I will be doing some light cardio and mobility/stretching most days also. The meet is Saturday.

102

DE Bench: Sunday, 2/15/09

Bench Press: 2x10xbar, 95x8, 6x3x115(med., wide, close grip)

Manpon Press(Med. grip): 115x15, 135x14

DB Row: 3x12

Mini-band Pullapart: 2x20

Mini-band Pushdown: 2x30

Hammer Curl: 1x25

Stretch/foam roll for about 40 minutes.

A few more boring deload workouts and the meet is here.

103

ME Squat/Deadlift: Monday, 2/16/09

Squat: barx10,10, 105x3, 145x3, 235x1, 255x1, 285x1

Band Leg Curl: 2x15

RH: 2x10-15

Incline Abs+obliques on ass. dip: 4x8-12

Foam roll/stretch for about 40 minutes

This was another boring workout. I had trouble getting warmed up for the squats. I did them all out of the monolift. 285 was easy, as it should have been. I think something like 285, 315, 330+ will work well for the meet. Just one more workout on Wednesday. I will hit 155 on the bench, then do some upper back and triceps. The water manipulation begins today, which will suck.

It goes something like 2 gallons today, 2.5 tommarow, 3 on wednesday, none Thursday, then weigh in Friday morning. Depending on how well this works, I may just sweat down to 148. This probably wont happen though.

104

ME Bench Press: 1/17/09

Bench Press: barx10,10, 95x5, 115x3, 135x1, 145x1, 155x1

Shrugs: 2x20

Pushdown/band pullapart: 2x20

Last session, very easy. I paused the 155 for a long time, and was very pleased with it.I think I’ll go 155/170/185. I am done drinking water until the meet, and get my last meal at 12:00 PM. Sucks, but it’s much easier than sweating. I will weigh in at 12:00 PM or so tommarow. I’m really looking forward to this meet. I’m pretty positive my attempts will go like this: Sq: 290/315/330+ Bp: 155/170/185 Dl: 365/385/405. I think these attempts are realistic and I am hoping to go 9/9 at this meet. This will mean PR’s on all lifts.

105

Good luck at your meet!

106

Thanks BlackLabel!

MEAT RESULTS:

Sq: 290, 315, 330 PR

BP: 155, 170(PR), 180(M)

DL: 315, 365, 405(M)

Squats went very well. I didn’t feel awkward at all unracking from the monolift. All squats went up smooth, and I probably had 10 or more lbs. left in me. Bench Press went well, but as usual someone lifted my upper back on the 180 attempt. One of the many downfalls of doing a meet with no help. Deadlifts went ok. My lower back was much more fatigued than I thought it would be.

I decided to basically take easy attempts for my first and second so I would have more in me for my 405 attempt. I got on my toes a little on the 405 and got it so damn close to lockout, but just couldnt lock it out. Overall, I beat all my last meet PR’s by 80 lbs, 15 lbs, and 70 lbs. for a 165 lbs. higher total.

Also, I got to witness an 850 lbs. squat, 700 lbs. deadlift, and some very strong 500+ benches. I met another kid my age who pulled a very smooth 405 deadlift PR, and went on to pull a 420 lbs. grinder on a fourth attempt. He will hit some very sick lifts in the future.

Sunday: no training, threw up all day instead.

ME Squat/Deadlift: Monday, 2/23/09

Squat: barx10, 105x10, 145x10, 195x2, 235x2, 255x2

Seated Goodmorning: barx10, 75x10, 105x10, 145x10

Band Leg Curl: 3x15

Decline Abs: mex10, 10x10, 25x5 (weights behind head)

Calves: 2x20

ME Bench Press: Wednesday, 2/25/09

Manpon Press: barx10,10, 95x5, 115x3, 125x3, 135x3, 145x3, 155x3, 165x3, 175x3(PR), 185x1, 190x1(PR)

Rolling Extension w/mini band: 3x6-8

Pullup, med. grip: 4x5-9

BB Shrugs: 3x10

Hammer Curl: 3x12-15

107

Looks like you had an awesome meet.

What did you end up weighing in at?

108

I did have a great meet. I ended up weighing in at 160.8 lbs. My scale was about 4 lbs. off apparently.

109

Vids. http://www.youtube.com/user/tmak1456

110

De squat/deadlift

Speed pull(alt. Sumo/conv):10 sets of 1@225 and 2 chains

RH: 4 sets of 10

Abs

De bench press

Bench press w/ 3 different grips: 9 sets of 3

Zig zag extensions: 4sets of 8-12

BB row: 4 sets of 8

H roll: 2 sets of 20

Flies: 1 set of 20

Curls: 3 sets of 20

111

Can you tell me the diffrence between a choked band, and a non-choked band, I cant seem to find answers anywhere.

Also, how do I double a band properly?

112

A choked band is looped around itself, like this http://www.amazingabdominals.com/ab_articles/ab_articles_images/bands.jpg a non choked band would be like the band in the picture of the reverse band deadlift in this picture where its just looped around the safety pin http://www.flexcart.com/members/elitefts/band-banner-avg.jpg

To double the band (like for dynamic bench work) you simply loop one end around the barbell, then under an anchor(dumbell, bolted down plywood, under the bottom of the power rack), then back around the barbell. Theres a link http://asp.elitefts.com/qa/default.asp?qid=10979&tid=101. Get back to me on what kind of equipment you have access to and I will try to help you out a bit more.

113

ME Squat/Deadlift: Monday, 3/02/09

Deadlift: 135x10,10, 185x3, 225x3, 275x3, 315x3, 335x1, 365x1, 315x12(PR)

Seated Goodmorning: barx10, 105x6, 145x6, 165x6(PR)

Band Leg Curl: 3x15

Abs on ass. dip: 4x8-12

114

[quote]tmak1456 wrote:
A choked band is looped around itself, like this http://www.amazingabdominals.com/ab_articles/ab_articles_images/bands.jpg a non choked band would be like the band in the picture of the reverse band deadlift in this picture where its just looped around the safety pin http://www.flexcart.com/members/elitefts/band-banner-avg.jpg

To double the band (like for dynamic bench work) you simply loop one end around the barbell, then under an anchor(dumbell, bolted down plywood, under the bottom of the power rack), then back around the barbell. Theres a link http://asp.elitefts.com/qa/default.asp?qid=10979&tid=101. Get back to me on what kind of equipment you have access to and I will try to help you out a bit more.

[/quote]

Ok, I think ive got it now. Ive been doing it right the whole time, I just wasnt to sure on everything, thanks alot.

115

No problem. Have fun with them, they will kick your ass.

116

ME Bench: Wed, 3/4/09

Floor Press: bar?10, 95?8, 115?3, 135?3, 145?3, 155?3, 165?1, 175?1, 185?1(PR)

Rollin’ extension: 5?8-12

Pullups: 5?6-10

BB Shrugs: 5?10-15

Hammer curl: 2?20

117

DE Squat/Deadlift: 3/5/09

Box Squat: barx10, 95x5, 145x3, 6x2x195, 2x2x235, 285x8(PR), 325x3(PR)

Band Leg Curl: 3x15

45% degree back raise: 4x10-50

Straight leg raise: 3x6

Sede bends: 3x8

118

DE Bench Press: 3/7/09

Bench Press: 9x3x135

Pin Press: 225x5, 245x5, 255x6 (used med. grip)

DB Press: 3x10

RB Pulldown: 5x8-15

Single Arm Pushdown: 3x15-20

This was a good session. The speed presses felt awkward since I had to bench on a commercial bench. The powerlifting room had a special olympics meet going on in it, so no death metal either :(. There were some strong lifters at that meet though.

119

ME Squat/Deadlift:

RB Squat: worked up to 385x1

Band leg curl: 5x12-15

Abs: 5x8-12

ME Bench Press: 3/11/09, Wednesday

Bench Press: worked up with triples off the manpon up to 185, then benched 185, 195, and 205 to my chest. All of these are HUGE fucking PR’s. I don’t even know what the hell to think right now. I am incredibly happy!

Rollin Extension: 5x8-10

Pullups: 6x6-8

Seated Shrugs: 5x10-15

Pushdown/Cable curls: 2x20

120

DE Squat/Deadlift: Friday, 3/13/09

Box Squat: 6x2x235

A bunch of body weight back raises and some other high rep stuff, I wasnt feeling very good today and I’m pretty beat up at the moment. I did a bunch of abs too. This will be my last training session for about 8-9 weeks. Hopefully there will be a gym with at least a power rack and bench while I’m in technical school.

Even though I HATE running and other gay things that I will be doing during basic, I’m still going to put everything I have into it.