Needed somewhere to record this all and always open for criticism/tips. I can always use the help, havent been in the iron game very long.
Quick Bio: 20 years old. ~195 lbs. Lifting stupidly for 1.5 years, no squatting/benching/deadlifting. Got into powerlifting in September. Trying to compete in the USAPL. Ran 5x5 for about 6 months, plateaued, going Westside.
Best total (in gym, havent been on the platform yet): 445/275/545 Raw
Sunday 3/27/11
DE Upper
Flat Bench - 195x5x4 (@70%)
Military Press - 115x3x10
EZ Bar Tri Extensions - 65x3x10
Hammer Curl - 50sx3x8
Lateral Raises - 25sx2x12
I was going to run a 3 week RE cycle from 70-80% but my chest/bicep has been bothering me since doing illegal wides too wide a couple weeks ago. Probably going to switch that up to 2-board because the last couple inches are whats putting strain on it.
Monday 3/28/11
ME Lower
Wide Stance Box squat against Light bands (~110 lbs at top, 50 lbs at bottom)
Bar
115x2x3
185x2x2
225x2
275x1
295x1
GHR - 4x8
High Bar GMs - 135x3x10
Decline situps - +25x2x8
Wasnt happy with the squats but thats the first time Ive ever done anything with bands and walking it out felt weird and the bands felt like it was pulling me forward and I ended up GM’ing the weight too much on the last two. Either way, the bands really felt good as I had to push through to the lockout, definitely something I plan on adding into my workouts more. Going to hit the same ME exercise next week, trying to beat this by at least 20 lbs.
ME Upper
2 Board Slightly wider than Competition Grip
Bar
95x2
135x2x3
170x2
195x1
215x1
230x1
245x1
265x1
275x0
Chest and bicep are still bothering me. Still, not happy at all with today. Spent too much time talking with people on the team than staying focused. Need to fix this. I bring headphones for a reason, gotta use them more. Kid spotting me mentioned how when after I unracked the weight, I didnt lock my arms out before descending. Never noticed this but I really have neglected my bench and need to work on it more. Going to ask someone to watch my form next time I bench.
Tricep pushdowns 80x3x10
V bar rows 200x10,220x2x10
Face Pulls 65x3x10
Short day. Wanted to hit some paused dumbbell presses but didnt want to put any more strain on my chest. Then again I might just be bitching out. I can never decide when to just ignore an injury and when to let it rest. Overall I need more mobility work, especially with sitting back more while squatting, which I was working on today after I was done, think I was squatting too narrow yesterday.
Good luck! I train with some westside principles too, check out my log. Good job on the GHR, i’m shit at those.
New gym. Lifting with some new people.
ME Upper
CG 3 Board
Bar
135x3
185x3
225x3
275x1 (great drive off chest, sticking point 2 inches off. Need to tuck more)
225x3 Add boards (focused on tucking)
275x3 Easy
315x0 (bad pain in chest…was hoping that went away)
Tricep extensions
65x10
85x10,10,10,8
Standing Tate Presses (really liked these, first time doing them)
25x25,22,22,17
*high volume on triceps was killing me, felt good though just got too tired too quickly
Reverse Pec dec
4 sets
EZ bar curls
65x12,12,12,12
DE Lower
Wide Box Squats to Parallel
55 lb Bar
Barx3
Barx3x2 (added Strong Bands; supposed to be around 210 lbs of tension at the top but not really sure)
135x3x2
185x3x3
225x3x2
275x1,2
Decent day, weight was moving fast and easy but I really need to work on my upper back rounding. Seems like a strength and form issue–need to push elbows and and stay tighter
Back Extensions
BWxwarmup
Light Band around neckx4x10
GHR (didnt go well, hamstrings were way too tight)
Abs
AM Lower GPP
Mini Hip Adduction 3x10
Mini Hip Abduction 3x10
Mini Knee outs 3x10
Pull throughs w/ Mini and Monster Mini 3x12
ME Lower – First day in Metal Pro Briefs
Wide Parallel Box Squats
Bar
145x3
235x3
325x1
325x3 Added Briefs
415x3
465x2,3
505x2
555x3 Added Reverse Bands (weight was flying but wanted to focus on overloading on top because I was rounding too much and couldnt get tight enough. Moved from a very low bar positioning to higher–helped a lot)
595x0 couldnt get low enough, got about an inch above parallel and instead of pushing knees out more tried to sit straight down. no chance of recovery
Kind of happy with today. First day ever in multi ply anything, and have only lifted in a squat suit once. Felt good though, no hip pain lol. Definitely love lifting in gear out of a monolift better than walking out raw squats.
After spending about 45 mins putting the briefs on, had to get out of there so cut the rest of the day short.
Reverse Hypers 4x10
Band Leg Curls 4x12
Cable Abs
DE/RE Upper
Speed Bench, deload from the RE work
155x3,3,3 Doubled Minis (3 grips)
Incline DBs - 60sx15,12,10
OH Press DBs - 50sx3,60x3,65x2,60x4
Pec Dec
One arm db rows - 100sx10, 120x10, 140x10
Lat Pull downs - 5 sets
Reverse Pec Dec - 5 sets
Took a deload
ME Lower
Front Box Squats with Harness (low box)
Barx8
145x8
235x8
285x8
325x8
325x7
325x5
Reverse Hyper
3x15 with 4 plates
GHR
3x10
Abs