Powerlifting Blog

2008-02-07T10:55:00.001-05:00

2/5/08 - Tuesday

Squat - warm up bar, 135×10, x6, x3, 225×5, x3, 315×2, broke back down and added the green bands to 225×2x8 sets. alternated sets with my training partner.

Speed Dead sumo - 135×1x5 sets, 225×1x5 sets, 315×5

Back Extension machine - 145×8, 160×8x2

Kettlebell Swings - 55lbx10, 70×10x2

Pullups - bodyweightx8×4 sets

DB Curls - 35×6, 40×6x2

Cable Curls - 120×6, 140×6, 160×6

2008-02-05T12:47:00.000-05:00

The road to the AAPF Nationals starts. Just under 9 weeks of training until then. We started our training today. Feeling pretty good so far. Before starting yesterday, we wanted to gauge where we were in the squat, bench, and dead. We suited up the 2 weeks prior, and here’s where I currently stand. Squatted 575lbs, benched 410lbs, and deadlifted 525lbs. I can only go up. My goal is to squat 630lbs+, bench 440lbs+, and dead 575lbs+.

2/4/08 - Monday

Bench - warm up with bar, 95×10, 135×10, 135×6, 225×5… broke it down to 135 with the green bands, and did 8 sets x 3 reps w/about 20-30 sec rest.

DB Incline #1- 70×6x3sets

Shoulder Press - 135×4x4sets

Rear Delt on cable cross - 160×10, 170×10, 180×10x2 sets

Tri Pushdowns wide - 60×15x8 sets, I supersetted with 40×6 on Nautilus XPLoad Tri Ext.

Dragon Flags (for the core strength)- 2 sets of 5 reps

So far so good. Speed Squatting and Deads on Tuesday

2007-12-21T15:02:00.000-05:00

12/20/07 - Thursday

Bench - warm up bar, 95x10, 135x10, 135x6, 225x4, 255x1, 285x1. Threw on my shirt 385x2, 410x1

Close Grip - 235x3, 245x3x2sets

Incline #2 - 75x4x3sets

kettlebell snatches (55lb) 5x4 sets, each arm

preacher curl on nautilus nitro plus - 110x8, 125x6x2 sets

v-bar tri pushdowns - 90x10, 100x10x3 sets

2007-12-19T10:12:00.000-05:00

12/18/07 - Tuesday

Squat - warm up, then went to box squats with 225x2x8 sets, about 30-45 sec rest between sets

Deadlift Conv - 225x1x10 sets

Pull-ups - i love doing pull ups now, legs straight, no swinging! bodyweightx8, put on the dip/chin belt and added my 45lb kettlebell to it. 2 sets x5

Bent over barbell rows - 135x8x3 sets

seated calves - 50x20, 20x40, 20x40

NitroPlus Calf machine (straight leg) - 65x30x3 sets... i'm definately going to be feeling this tomorrow. everytime i blast my calves i have problems walking 2 days later.

2007-12-19T10:07:00.000-05:00

12/17/07 - Monday

Bench - warm up, 185x10, 195x10, 205x10

Dumbbell Incline #1 - 70x6x3 sets

Barbell Military Press - 135x6, 145x6, 155x6

I only did a set or 2 of Kettlebell cleans, i was showing my training partner the proper clean technique. we used the 55lb and 70lb bells

Preacher Curls on Nautilus Nitro Plus - 110x8x4 sets

Tri Pushdowns wide flat bar - 90x10x3, 100x10x4

2007-12-17T13:26:00.000-05:00

12/13/07 - Thursday

I haven't used any gear since the AWPC World's on August 4th. We decided to break it out to see where we were. my first bench with the shirt was 385, and my second was 405. i decided to leave it at that. considering this time last year i went into a meet and only did 385. this entire year i've used that as my opener (4 meets 12/2/06 - 8/4/07) i may start opening up around 395-400.

12/15/07 - Saturday

Again, no gear from 8/4/07 thru now. No belt, no hips. the only thing we used as "gear" were wrist wraps. i've had a slight strained groin for the past few weeks. wasn't sure as to how heavy i was going to go. hips and belt from 415 up. 415 felt nice. 465 felt good. i went to 505 with the hips, belt and a light... light knee wrap. i haven't done 505 without at least having the lower half of my suit on. 505 felt like nothing and i squatted it smooth and with a good turn-around on the bottom. i want to see how i do with the suit now. we just got a frantz deadlift bar, so we decided to check that out today as well. hips and belt. i haven't sumo deadlifted much at all since august... mainly i've only done grueling sets of 5 conventional. i pulled 405 easy. did 455 easy, but kept it there. because of my groin there was more stress on it picking up the dead weight than there was squatting. too much of a twinge for me to want to go higher. we'll see how it goes from here.. i don't know how much gear we will be using or how often. hasn't been determined yet.

2007-10-27T10:07:00.000-05:00

Friday, October 26, 2007

i was more rested this week and ready to squat, however, i have a slight strained groin, so i broke the weight back down on the squat and did a 3x3 workout. i also narrowed my stance some and made my feet more straight forward to take out some of the pain in the groin muscle.

Squat - bar, 135x8, 135x6, 225x5, 315x2, 355x3x3

Conventional Deadlift - 225x3, 275x1, 335x1, and now the work sets.. there were 4 of us and we had 3 bars set up since we all have different strength levels. we went in turn deadlifting, so our rest was limited to 60-90 seconds between sets. this is a brutal deadlift routine, but we love it. i think it's a huge factor to my slight weight increase the past few weeks, since i have done nothing special to my diet.

Here are the work sets... 350x5, 315x5, 280x5 for 9 sets! (10% [35lbs] drop for the first 3 sets) again very little rest here. heart racing, dripping with sweat, feeling like puking, light headed and seeing stars. i was fried after 9. thomas did 10 and rob, the freak that he is banged out 15 sets of 5 with 335. his drops were 50lb drops, so he started at 435, 385, 335... i wonder how he feels today... haha! i actually don't feel too bad.. a little tight, but i've been doing this for a few weeks now, so i'm getting used to workload involved. the premise of this routine is that it is supposed to help your body release it's natural growth hormone. i'm believing it.

2007-10-25T22:22:00.000-05:00

October 25, 2007 - Thursday Heavy Bench

It's been a while since my last blog posting... oops! from where i left off with my bench on september 27, i've been increasing the weight 10lbs every week. so this is what has culminated up to now... this was today's workout

Bench - warm up bar, 95x10, 135x8, x6, 225x5, 255x2, 285x3, 295x2, 305x1

Board press - 305x3 (3 boards), 325x2 (2 boards), 345x1
I decided to lower down to 2 boards... i had a lot of explosive drive off of the 3 board and that part of my bench was not the weak area, so i dropped to a 2 board. what a difference! that extra distance of just under 2 inches feels like a full range rep!

Incline press - 195x3, 205x2, 215x1

Rear delts on one half of cable cross - 160x10, 180x10, 200x10, 220x10

preacher curls Nautilus nitro plus - 110x10x4

Triceps pushdown v-bar - 90x10, 100x10, 110x10x2 sets

Dragon flags - 1 sets 5 reps

My squatting last week ended up with 385x3, 405x2, and 425 for an attempted 1. i say attempted because i picked it up strong, controlled it down strong, but couldn't get back up! i had a rough week of late nights and some partying which definitely was the main reason for my failed rep. i was exhausted. it showed in my deadlifting too. 2 fridays ago i deadlifted 340x5, 305x5, 280x5x10 sets. last friday i did 345x5, 285x5, and was fried by my fifth set of 285x5. sheer exhaustion. i took off going out friday night, and since sunday haven't gone out at all and i'm feeling more rested. i'm hoping tomorrow is a better training session than last week...

2007-10-02T13:01:00.000-05:00

Monday October 1, 2007

Bench - warm up bar, 95x12, 135x8, 135x5, 165x3x7sets 20 count between sets

Close grip bench - 165x10x4 sets

Kettlebell snatches - 55x5x5 each arm

Preacher curls - 125x8x2, 125x6x2

Tri Push downs w/wide grip round bar- 80x10x2, 90x10, 100x10

Dragon flags - 4 sets of 5

KB windmills - 2 sets of 5

2007-10-01T12:04:00.000-05:00

September 25, 2007 - Tuesday

Squat - warmed up with bar, 135x8, 135x5, 225x5, 315x2... did box squats with 275x3x5 sets

no deadlifts today.

Alternating hand Kettlebell swings - 55lbs x 5 reps each arm for 5 sets

Lat pulldowns w the v-handle - 170x6, 180x6, 190x6, 200x6

Low rows - 160x6, 170x6, 180x6

September 27, 2007 - Thursday

Bench - warm up bar, 95x10, 135x8, x4, 225x5, 245x3, 255x2, 265x1

Board press - 265x3, 285x2, 305x1

Incline press - 145x3, 155x2, 165x1

Kettlebell Cleans - 55x5x5 sets

preacher curls Nautilus nitro plus - 125x8x4

Triceps pushdown v-bar - 80x8x3, 90x8x1

Dragon flags - 3 sets 5 reps

Windmills with kettlebell - 55x5x2 sets

September 28, 2007 - Friday

Squat - warm up 135x8, x6, x5, 225x5, 315x2, 365x3, 385x2, 405x1

Deadlift conventional - 135x5, 225x3, 315x1, 365x1, 405x1.. i tried 455, but it was a no go. i'm still working my conventional deadlift. it's horrible... not in the way of form, but in the way of how much i can pick up! Sumo in my last meet, i almost locked out 573. I have a mental block conventional deadlifting. i'm going to continue working conventional.

2007-09-25T15:45:00.000-05:00

Monday September 24, 2007

Bench - warm up, 95x10, 135x10, 135x5, 185x6, 155x3x8 sets

close grip bench - 155x10x4 sets

kettlebell snatches - 55lb x5 reps x4 sets

Preacher curls - 110x8x 4 sets

wide bar pushdowns round bar - 80x10x4

dragon flags - 3 sets of 5

wasn't feeling too great during the day. i have a small cold now, but at the gym last night i felt great. went to bed early and i'm a little better today, but sound a little worse. we'll see what tonight brings squatting.

2007-09-24T13:40:00.000-05:00

Friday September 21, 2007

Squat - warm up, 135x8, x6, x4, 225x5, 315x2, 355x3, 375x2, 395x1... no belt, no knee wraps.

Deadlift - 135x5, 225x3, 315x1, 345x3x3 sets

Lat pulldown - 180x6, 190x6, 200x6x2 sets

2007-09-24T13:29:00.000-05:00

Thursday - september 20, 2007

Bench - warm up, 95x10, 135x8, 135x6, 185x5, 235x3, 245x2, 255x1

3 Board press - 255x3, 275x2, 295x1

Incline Bench - 135x3, 145x2, 155x1

Kettlebell snatches - 5 sets of 5, 55lbs

Preacher curls nitro plus nautilus - 120x8x4 sets

Tri pushdown wide flat bar- 80x8x4

2007-09-24T13:26:00.000-05:00

September 18, 2007 - Tuesday

Squat - warm up, 135x8, 135x6, 225x5, 315x3x3

Deadlift - 135x5, 225x3, 315x1, 365x6 45 sec rest - 330x5

Lat pulldown - 170x6, 180x6, 190x6, 200x6

dragon flags - 3 sets 5 reps

2007-09-19T14:23:00.000-05:00

Monday September 17, 2007

Bench - warmup with bar, 95x10, 135x8, 135x5, 185x5, 225x5, 150x3x8 sets 20 sec count between sets

Close grip - 155x8x4 sets

Kettlebell Snatches - 55lb x 5 x 4 sets my new favorite kettlebell exercise. I was reluctant to do these at first since i got the kettlebell a few months ago because i feared the bell crushing my forearm at the top of the move. we ordered a 35lb kettlebell for a customer and i experimented with it, since it was 20lb lighter, got the form down and that was that.

Rear delt on cable cross - 180x10, 190x10, 200x10, 210x10

Preacher curl on nautilus nitro - 95x8x 4 sets

Wide Tricep pressdown - 80x8x4 sets

Dragon Flags - 3 sets of 5 reps bodyweight

2007-09-04T20:44:00.000-05:00

9/4/07 - Tuesday

i guess i took too much time off from posting my workouts. getting back, i've been working my conventional deadlift like crazy. i've been doing a set of 5 with 90% of a 5 rep max. so going off of 360, my first set was 35 lbs lighter at 325, stripped another 35 lbs to 290... maybe 45 sec between my 2 sets. every workout i added 5 lbs to the bar. so after 5 workouts, which included today, i've worked up to 350x5 stripped to 315x5. my form is good and feel that i'm making great progress. i know there will be a point where i will not get the 5. that's where i need to break it back down again off of my new 5 rep max. i do want to do a sort of max effort on the conventional to see where i am. but i may wait 3 more sessions to try that. the dead is my main focus right now. i do want to do a program for bench and also squat. i have them lined up, but i don't want to burn out my nervous system. i'm not getting great amount of rest right now.

2007-08-27T12:55:00.000-05:00

Saturday 8/25/07

Squat - Warm up, 135x10, 135x6, 225x5, 315x3, 335x2, 355x1

Deadlift - 135x5, 225x3, 295x1... 340x5, drop 35lbs to 305x5 rest 20count, 45 sec rest 305x5 again. i was going to pull another set, but decided not to

lat pull - 170x6, 180x6, 190x6, 200x6

low row - 180x6, 190x6, 200x6

dragon flags 3 sets of 5

2007-08-27T12:51:00.000-05:00

Thursday 8/23/07

Bench - warm up, 95x10, 135x8, 135x6, 185x7, 245x3, 255x2, 265x1

DB incline #1- 75x5, 80x5, 85x5

close grip bench - 225x3x3 sets

kettlebell clean and press - 55x5x5 sets

tri pushdowns wide flat bar - 80x8, 90x8x3

kettlebell pass through legs - 55lbx10 passes each hand x3 sets

2007-08-22T08:07:00.000-05:00

Powerlifting - Squat/Dead
8/21/07 - Tuesday

Squat - warm up, 135x10, 135x6, 225x5, 315x3, 225x2x4 with a 2 second pause in the hole and a 20 rest between sets

Deadlift - 135x5, 225x3, 285x1, 335x5 stripped to 300x5 (about 30 sec rest), did another strip to 225x10. don't know why i did that... body boy (rob the transitioning PLer to bodybuilder) said i should do it. i don't like high rep deads, and i probably won't do that again.

Lat pulldown - 160x6, 170x6, 180x6, 190x6.

That's pretty much everything that was done. I need to get more abwork in again. I do my dragon flags on mon/thur, but should throw in the wheel every morning to try and work my way to the jack knife wheel (BRUTAL!!!)

2007-08-21T09:56:00.000-05:00

8/20/07 - Monday - Powerlifting Speed Bench

bench - warm up bar, 95x10, 135x8:4, 185x7, 155x3x7sets 20 count between sets.

DB incline #1 position, palms facing each other - 70x5, 75x5, 80x5

Kettlebell C&P - 55lbx5x5

Preacher curls on Nautlius NitroPlus - 95x8x3

Tri Pushdown V-bar - 80x8x4

Dragon Flags for abs - 3 sets of 5

2007-08-20T12:06:00.000-05:00

8/16/07 thursday

i was in a rush today because i had to meet family for dinner at a local restaurant, so i benched, did db incline and close grip bench.

Bench - warm up, 95x10, 135x10, 135x6, 185x7, 215x3, 225x2, 235x1

DB incline - 70x6, 75x6, 80x6

close grip - 155x8x3sets and i left the gym... not much today like i said because of time. i'm also still getting back into the swing of things

8/17/07 Friday

Squat - warm up 135x10, 135x6, 225x8, 285x6, 335x4. no belts, briefs or kneee wraps

Deadlift - 135x5, 225x3, 275x2, 330x5 stripped 35lbs to 295 and did another 5 reps (about 30 secs between the sets)

Pull ups 3 sets of 6

that was my short workout for friday.

2007-08-15T14:03:00.000-05:00

Powerlifting - Tuesday 8/14/07

Squat - warm up bar, 135x10, 135x6, 135x5, 225x8, 275x6, 325x4

Deadlift - 135x5, 225x3, 275x3, 325x5 rested long enough to strip the bar to 290... 290x5, rest 30sec 290x5

Pullups - 3 sets of 6, just body weight.. nice controlled reps.

That was pretty much it. i'm keeping it semi short to get back into the swing of things. i'm not really training with my usual powerlifting partner since he's training for bodybuilding now...

2007-08-14T08:47:00.000-05:00

AWPC Worlds - 8/5/07

600.75lb Squat

407lb Bench

540lb Deadlift

2007-08-14T08:31:00.000-05:00

Finally back at the gym this week, after a much needed week off from the previous 3 months training for the AWPC World's. Felt good to be back training. My training partner's girlfriend wants him to do a bodybuilding show this November, so i'm not training with him. apparently, he may not compete again because she doesn't want him to. excuse me???? she says that if he gets on the stage and does the show then he can compete to go to World's again next year. that's just retarded! you've been competing for 25yrs and you're going to let your girlfriend dictate if you can compete next year?? please man, grow some balls. powerlifting has been your life. don't let a woman tell you that you can't compete. it's your girlfriend, not your wife. she's into fitness/body shows, you're a powerlifter, always have been. whatever, i'm done with that because it makes me sick!

Back in the gym.... Monday 8/13/07

Bench - warm up bar, 95x10, 135x10, 135x6, 185x5, 205x3, 215x2, 225x1

DB Incline #2 setting on bench - 65x6, 70x6, 75x6

KB clean and press - 55lbx5 x5 sets

side lateral raises - 25x10x3

DB shrugs - 70x10, 80x10, 90x10

wide tri pushdowns with flat bar - 70x10x2, 80x10x3

2007-08-07T09:54:00.000-05:00

AWPC WORLD's
8/4/07 - 8/5/07

This weekend was successful for me and Rob. Rob competed on Saturday in the 198lb Submaster division, setting a squat world record at 727.52lbs (330kg). He benched 463, and deadlifted 628. He also set the total world record for his class at 1818lbs.

I competed on Sunday. I ended up squatting 600.75, benching 407.85, and deadlifting 540. Those were all of my 2nd attempts. I missed 644 on the squat... felt the same as 600, I just got stuck in the hole. I missed 440 on the bench... the weight flew off my chest, but i couldn't lock out my elbows. I missed 573 on the deadlift... i picked up nice, and just as the judge went to say down, i lost my grip with the right hand. so close! I totaled 1548. a little off of my total from Nationals in April, but good enough for 1st place! I'm taking this week off to recoup, and i'll be back in the gym soon to working bench and squatting. in the meantime, i'll also be working grip strength!