Powerlifting Workout Log

3/15/06

2006-03-16T07:14:00.000-08:00

Incline DB very slow and deep - 40x15 50x10 60x7 30x18

T-Bar Rows, slow - 45x15 90x15 90x15

Wide Lat Pull Downs - 100x10 110x10 120x10

35lb Plate Raise - (10)3

3/8/06

2006-03-08T17:01:00.001-08:00

So my first workout in a month. Prepare to laugh

DB Flat Bench - 35x20 50x15

Dips - Bodyx10 Bodyx10

DB Military - 35x7 35x10

BB Shrugs - 135x10 135x10

Rear DB Fly - 15x10 15x10

V Bar Pull Down - 100x10 100x10

Felt good to move some metal plates, no matter the size.

2/3/06

2006-03-08T16:47:00.000-08:00

So I get laid off from my job on 2.1.06

I go to the gym on Friday the 3rd and do some small stuff with plans for a big and heavy back workout.

Doing some T-Bar rows w/135 I bust out 9 reps dong them very slow so that I use only the muscles I am tryin to hit. Not happy with only 9 and not breaking double digits I get ready for my next set. Instead of doing them like I had just done I decide to not do them slow and power thru to get my 10. I got my 10 but at the same time I tweak my right trap. Didn't feel too bad but it felt bad enough for me to know I should just go home.

Having already made plans to meet a client to sign documents I make the trip. 3 Jack 'n Cokes later I can still feel my back so I knew it wasn't gonna be pretty.

The next day I wake up and can't really move. I have to lay down every 3-4 hours to let the other WORKING muscles in my back rest. Wasn't my best time.

6 days pass and i can move and my head will look left and right. WOW, forgot how that felt. Wake up next morning and my LEFT trap now is in the same position as my right was a few days prior. Damnit

So it took a month and I am just now feeling great and have NO PAIN no matter where I look.

I am back baby

1/30/06

2006-01-31T08:08:00.000-08:00

Warmed up with Clean & Jerk but when it comes to my form, I am sure 100% I am more "jerk" then "clean" need to work on that I am sure!

C&J in KG - 50x3 70x2 80x1 80x1 90x1 100xFAIL 100xFAIL 90xFAIL 90x1

Had to get that last 90kg up....just hadta

2 Board Press - Barx10 135x5 185x5 225x5 245x3 270x1 275x1 285x1 300x1

So 300 has fallen with 3 boards and 2 Boards.....now to get it w/o any is my goal.

Close Grips - 185x10 195x10 200x8

Dips - Bodyx20 45lb platex6 45lb platex5

Incline DB - 60x8 60x7 50x6

Standing Curl - 35x10 35x8 20x15

I know I know I threw these in cause the new kat I worked out with is just gettin into lifting and wanted to do curls....I haven't done them for many many months.....so why not. What a pump I got in my arms and forearms.

Knee Raises - 15 for 3 sets

1/23/06

2006-01-24T07:09:00.000-08:00

Rack Pulls from right above knee - 135x10 225x5 275x3 315x3 355x3 375x2 385x1 390x1 405x1 425x1 445x1 455x1 475x1

These were almost silly as they were from right above my knee. I am a short dude so I had only a small amount of space to cover, perhaps a lil over a foot. BUT anyway, I suppose its good to try different things. Atleast now I know what 475 feels like in my hands. Idea for this was Angry Johnnys last workout....

RDL on 3 1/4in box in kg - 70x10 100x5 110x5 110x5 last 3 sets w/straps

Push Press in kg - 50x5 70x5 70x5

1/20/06

2006-01-23T13:48:00.000-08:00

Felt like a goof-off day

Was gonna do speed squats but didn't.....went just a tiny heavy for the crap of it...

Squat - 185x2 185x2 225x5 225x5 275x5

Leg Ext - 110x12 120x10 150x10

Back Ext w/25lb plate - 10 reps for 3 sets

BB Shrug w/1 long sec squeeze/hold at top - 135x10 205x10 245x10

Cable Rows VBar - 120x12 150x10 170x8

Threw some random exercises in there for shits'n giggles

Didn't seem too productive of a workout but hey, I was there.

1/18/06

2006-01-19T07:17:00.000-08:00

Wide Grip Bench - 135x5 185x10 185x7

3 Board Press - 185x5 185x5 225x5 245x3 265x3 275x2 280x2 295x1 305x1

T-Bar Rows - 90x20 135x15 135x10

Straight bar Tri Pushdowns - 30x15 50x10 70x9 70x8

So I got 305 on a 3board press....but still couldn't get 300 on full rom flat bench.....perhaps I'll do 2 boards next week and see how that goes.

1-13-06

2006-01-16T06:44:00.002-08:00

Flat Bench - 135x5 185x5 225x5 295x1 300xFAILED 135x20 x135widex15

Had to see if I could get the 300. Haven't maxed on bench for months. The 300 got stuck 5-6 inches off the chest which is a bitch since I have gotten 322.5 on 5-6 inches pin presses......damnit

Bentover Rows - 115x10 135x10 155x10

T-Bar Rows Reverse Grip- 90x20 135x11 135x11

Side Lateral Raise - 10x15 FOR ANGRY JOHNNY 15x15 15x7 and my shoulders were fried!! Thanks a bunch johnny for making me have to live up to your #'s! ;) HA one day baby

1-16-06

2006-01-16T06:44:00.001-08:00

Deadlifts From Floor in kg - 60x5 80x5 120x5 140x3 160x1 160x2 170x1 182.5x1 PR

RDL on 3 1/4 in. box in kg - 90x5 100x5 100x5 110x5

Pull thrus - 50x10 80x10 110x8

1-10-06

2006-01-11T10:36:00.000-08:00

Box Squat 13inches - Barx5 95x5 135x5 185x5 225x5 275x2 300x1 310x1 315x1 320x1

Good Mornings - 115x5 135x5 135x5

Knee Raises - 20 for 3 sets

Then I did some ab machine.....?

1-9-06

2006-01-10T05:22:00.000-08:00

Speed Bench - (155x2)8

Pin Press 4 Inches off chest relaxed, 3 inches arched - 135x5 225x5 245x3 265x2 280x2 290x1 300x1 315x0 305x0 305x0

Tried 315 due to ego reasons and that fried me for the 305....:(

T-Bar Row - 45x15 135x12 180x7 180x3

Cable Row-Wide - 100x15 150x8 150x8

Lat Pull Down-Wide - 100x10 130x10 130x8

How do you deadlift?

2006-01-06T07:58:00.000-08:00

I do sumo style baby. I like it? Between conv and sumo what are the differences? Meaning umm....ok complete this statement.

Jesse using sumo deadlifting style so he has stronger __________ then ______and Joe used conventional deadlifting style so he has stronger _______ then ________.

i am sure back and hips will be some of the answers but I really don't think I know.

I'd imagine that if you do conventional style, your legs are doing me of the work....well quads anyway and with sumo, I feel it more in the glutes and hips and not really too much at all in the quads.

Suppose I should just do my next deadlift workout using conventional and see how it feels and how the nubmers look.

1-6-06

2006-01-06T07:19:00.000-08:00

Rack Pulls Mid Shin - 135x10 225x5 275x3 315x3 335x2 355x1 365x1 375x1 385x1 400x1

400 came up easy so I am wondering what my 1RM might be? Have no clue.....perhaps I should figure that out so that I can work out in the 90% range.

The gym was closing so that was all I go to do.

Tonight I'll hit back heavy.

1/4/06

2006-01-05T07:05:00.000-08:00

Flat Bench - 135x10 185x5 225x10 (For angry Johnny) 245x5 265x2 280x1 285x1 225x5

DB Shoulder Press - 60x5 65x4 60x6 60x5

Side Lateral Raise - (10x15)4

Front Raise - 25platex10 35platex8 35x1 FRIED WERE MY SHOULDERS

Knee Raises - 6 sets of 15

12-30-05

2006-01-04T07:17:00.000-08:00

Lame Flat Bench Workout - Barx10 135x10 185x5 225x5 245x3 265x2 275x1 280x1 285xfail 225x6

Close Grip Bench - 155x14 STUCK ON MY CHEST couldn't get it off, spotter had to help!! haha

Tate Press - 30x5 elbow starting to hurt so I went out and had a dirty martini!! Yumm

Dirty Martini Sips - Glassx1 Glassx1 Glassx1 Glassx1 Glassx1 Glassx1 Glassx1 Glassx1 Glassx1

Ahhhh yes!

12-29-05

2006-01-03T06:59:00.001-08:00

Full Squat - Barx10 135x10 225x10 275x3 295x2 315x1 325x1 (almost ate it) 315x0

That was a very lame squat workout....

T-Bar Rows - 45x15 90x12 135x10 180x6 180x5

BB Shrugs - 225x10 275x10 300x10 300x10

Seated Rows - 40x20 100x15 150x10 150x10

Chins - 6 for 3 sets

12-17-05

2005-12-17T20:34:00.001-08:00

Worked out with the lil bros tonight. Good times

Flat Bench Barx20 105x15 135x10 185x5 225x5 245x3 265x2 275x1 275x1

Rope Press Downs 30x12 40x10 50x10 50x10

Chest Supp. Rows Per side 45x15 90x10 115x10

Flat DB Press 70x10 80x5 80x5

12-08-05

2005-12-13T10:50:00.002-08:00

Rack Pulls/Partials - 135x10 225x5 255x5 275x5 305x3 315x3 345x2 355x1 375x0MISS 375x1 GOT THAT BITCH

T Bar Rows - 45x12 90x10 135x10 160x8

Hanging Knee Raise - (15)x4

Then I felt sick due to taking a Spike pill w/o eating not a good idea so I went home

12-11-05

2005-12-13T10:50:00.001-08:00

Speed Bench Full ROM - (165x2)8

DB Side Raises - (15x10)3

Bent Over T Bar Row - 45x15 90x12 110x8 115x10

Chest Supported Rows Hammer Strength - Each side 45x20 55x15 65x10

Trap Bar Shrugs - 90x10 180x10 200x8 200x6 I NEED CHALK and/or to work on my grip

12-12-05

2005-12-13T10:50:00.000-08:00

13 Inch Box Squat for Speed - Barx10 135x5 (185x2)8

RDL - 135x10 185x5 225x5 245x5 245x5

GM Knees Slight Bend to Para - 95x5 115x5 125x5 135x5

Back Raises - Bodyx5 Bodyx8 Bodyx5

and my lower back and hams are fried!!

12-07-05

2005-12-13T10:39:00.001-08:00

Flat Bench Full ROM - 135x10 155x10 205x5 225x5 245x3 270x2 275x2 last rep forced 280x2 last rep forced

DEEP DB Press - 65x10 75x10 80x10 80x9 Bringing DB's as low as i can to feel it in my front delts.....tryin to help the bottom of my bench out...

Military Press - 45x10 50x10 60x10 60x8

Rear Delt Flies On Incline Bench - (15x10)3 Should go up to 20 next week

11.11.05 thru 12.06.05

2005-12-13T10:39:00.000-08:00

Car was in the shop so no log......

11.10.05

2005-12-13T10:26:00.000-08:00

Full Squat Wide Stance - 135x10 135x6 135x4 225x5 225x2 275x3 275x2

Good Mornings - (65x10)3 (3 sets of 10 @ 65lbs) Don't laugh, first time doing GM's

Rack Pulls/Partials - 225x5 225x5 315x3 335x3 345x2

Hanging Knee Raises - (Bodyx10)3