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|3ossman's new training log, my quest for Powerlifting Domination

3

|3ossman

New member
I need to start up a log again, its been a while and I find myself trying to remember exactly what i did the previous week for weight and reps. Hopefully this will help me out, as well as help out some of you out there who want to get an idea of powerlifting training. Here is the link to my old log i kept on and off up to about December 05: |3ossman's Old Log

Current Stats
23yo
5'8.5"
201lbs.
12%bf +/- <---just a guess, you tell me
Current Pics
Most Muscular
Delts
Front Bis
Wheels
Lats
Back Bis

here goes...

Monday 11/13/06

Upper Body Max Effort

Bench
barx10
barx10
135x10
135x10
225x5
225x5
275x5
315x3
365x5 <---added shirt and 4.5"board here
405x3
495x2
545x1
585x0 <----should have gotten this no problem, setup was wacked

Db skull Crushers
40x10
50x10
55x8

Pushdowns
stackx12
stack+25x12
stack+45x12
stack+70x12

Military Press
barx10
135x10
175x5
185x5
205x4

Shrugs
135x10
225x10
315x10
405x10
495x8

Tbar rows
135x10
225x10
315x10
405x10


Tuesday 11/14/06

Lower Body Dynamic Effort...and some bis cause mine are small and im sick of it. Very light on the legs tonight, im training lower back/legs tomorrow also

Front Squats to the ground, pause and explode
barx10
135x8
135x8
225x5
225x5
275x5
275x5
225x5

Seated GM's
barx10
135x10
135x10
135x10

Leg Extensions
120x10
stackx10
stackx10

Straight bar Curls
barx10
65x8
85x8
105x8
125x5

DB curls
40x8
45x8
50x8

Bent over concentration curls
30x10
30x10

Cable Curls- drop set
150x8, 120x8, 90x8, 70x8
 
I knew powerlifting made you fat, look at those love handles!

looking very very solid at 200 and change, great strength too... be interesting seeing where this log goes
 
lol, far cry from where i was 2 years ago, i miss the 8 pack :( thats what i get for eating like a fuckin pig though
 
Wednesday 11/15/06

pretty disappointed with this workout, i knew better than doing even a light squat workout the night before heavy deads but i went through with it anyways. I am fatigued from last night and my form on sumo deads was awful tonight, first time doing them since june and apparently i forgot how lol.

Lower Body Max Effort....sort of

Deadlifts
135x8
135x8
225x8
225x5
315x5
405x3
455x1
525x1 added belt/suit here 525x1 Video
525x3 525x3 Video
570x1 going for 2 and my terrible form prevented it from happening 570x1.5 Video
500x6 switched to conventional. caluses letting go, should have used straps, felt like 10+ easy 500x6 Video

Pullthroughs

stackx10
stackx10
stack+25x12
stack+25x12

Hyperextensions
x10
x10
25x10
25x10

some core/ab work
 
Thursday 11/16/06

Dynamic Effort Upper Body

Flat Bench w/ Chains
barx10
135x8
185x5
185+75lbs chainsx3
185+75lbs chainsx3
185+75lbs chainsx3
205+75lbs chainsx3
205+75lbs chainsx3
205+75lbs chainsx3
225+75lbs chainsx3
225+75lbs chainsx3

Incline Bench
135x10
185x10
185x10
185x10

Weighted Dips
bwx10
bw+55x10
bw+80x10
bw+110x8
bw+150x5 <---pr, havent done these in forever and last time I hit like 120 for 8

Wide Grip Pullups
x8
x8
x8
x8

Hammer Curls
35x12
35x10
35x10

Bent Over Side Laterals (rear delts)
25x10
25x10
25x10

Front Raises
25x10
25x10

overall felt great, good workout. After 3 days of lifting, 2 in a row heavy, a light workout like this feels great. Wish I had the dips on video, Tweakle, I wish my gym had bigger DB's I'd give your 180's a run :chomp:
 
I like your workout. Do you do the same thing everyweek and just incorporate other things in such as squats instead of front squats?How many days a week do you lift..5? I wouldnt mind starting up something like this.
 
100mg prop ed

i change up my workout weekly according to what i feel i need work on, mostly just the compound exercises. the assistance work is just that, assistance work and can pretty much stay the same as far as im concerned, doesnt matter much. I am up in the air about how many days right now, usually run 4 days M,T,Th,F. My training partners are all deadlifting on wednesdays now, so im trying to make it in with them. I dont think its going to work out for me though, ill see how recovered i feel after the weekend.
 
Saturday 11/18/06

Light Lower Body

Squats - ATF raw
barx10
135x10
135x5
225x5
225x5
275x5
315x5
315x5
315x5

some abs

and thats all i had time for, missed my workout yesterday so i had to squeeze this in today after work. forgot the gym closed early on weekends. damnit. guess ill have to hit it extra hard monday.
i decided on a split and im going to do
monday-Dynamic Lower/Max Effort Upper
wednesday-Max Effort Deadlift
thursday-Dynamic Upper
friday-Max Effort Lower

i will rotate wednesday/friday max attempts each week between the squat and deadlift. for example..
week 1
wednesday deadlift max out heavy single
friday squat max 3-5 rep
week 2
wednesday deadlift max 3-5rep
friday squat max out heavy single

and so on...
 
Monday 11/20/06

Max Effort Upper/ Light Squats

Close Grip Bench
barx10
135x10
135x10
225x6
225x5
275x5
315x3
345x1
365x1
385x0 going for a pr here, the weight flew off my chest, thought i had it no problem, i couldnt make the transition to lockout though
385x0 no chance, i fought like a bastard on the last one

Bench with shirt (single ply)
405x3 3" board
430x3 2" board
455x1 to chest

Pushdowns
stackx10
stack+25x10
stack+50x10
stack+50x10

Standing Military
95x10
135x5
175x5
195x5

Shrugs
225x10
315x10
315x10

Bent over rows
135x10
225x5
225x5
225x5

Squats raw/ATF
135x10
225x8
225x8
315x5
315x5
315x5
 
forgot to bring the camera monday night, i was going to tape my squats for you. ill get em next week.
as far as my military presses, i was pretty smoked after all the benching. id like to try seated presses some time, my gym doesnt have one though. my best was like 2 years ago when i weighed in at 180-185, i got 225 for a double.
 
Wednesday 11/22/06

Max Effort Deadlift - used 35lb plates (approx. 1.5-2" lower than 45's)

115x8
185x8
260x5
330x5
400x3
470x2 video of raw 470x2
500x2 video of raw 500x2
540x1 video of raw 540x1
550x1 video of 550x1 (added belt here)
560x1 video of 560x1
580x1/2 video of 580x1/2 way

deadlifting went much much better than last week, obviously, unsuited verses suited AND using 35's i was much stronger this week. I guess i wont be squatting on tuesdays again, worked out very well doing it monday.

Front Squats
135x10
135x10
225x8
225x5
275x5
315x3 almost dumped it on the second rep, so i quit. i looked forward(rather than up) and the bar started sliding off my left delt.

pullthroughs and abs

very satisfied with this workout, i felt very strong deadlifting. i may stick to conventional rather than fucking around with sumo again. ill see how it goes.
 
i ate atleast....at the very least 12,000 calories yesterday lol. im am 100% ready to squat heavy today. i feel so recovered i dont even think i lifted earlier this week lol.
 
560 looked strong, I dont like the fucking around involved with sumo pulls - if the groove is even a little off then that weight isnt moving. If you can conventional pull with no problems, have at it
 
yup, but im tortured every time i deadlift with my partner, and i want it to work for me sooo bad. He deads alot less than me conventional, but sumo he adds ATLEAST 100lbs to his deadlift, its rediculous. i need to work with my form a little and i think i can make it work. next week.....
 
Friday 11/24/06

Max Effort Squat/ Dynamic Upper

Box Squats 13" box

135x10
225x8
315x5
365x3
405x3
430x3 <---added belt here
455x3
475x3

i retract my previous post, once i started squatting i could feel the wednesday workout in my lower back pretty good, nothing too bad though.

Speed Bench w/ mini bands

135x10
185x5
225x5
275x3
275x3
added bands
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3

wide grip pullups
bwx5
bwx5
30x5
30x5
30x5
30x5

upright rows
80x10
90x10
100x10
110x10
 
Devastation said:
if i may offer a piece of advice, quit using boards for shirt work. that's not what they're used for
Click to expand...


im going to have to respectfully disagree with you on this one Devastation. whats your reasoning, im curious as i have NEVER heard anyone make this statement, or anyone that matters that is.
 
|3ossman said:
im going to have to respectfully disagree with you on this one Devastation. whats your reasoning, im curious as i have NEVER heard anyone make this statement, or anyone that matters that is.
Click to expand...
boards are meant to be used as working the transition point where your shirt stops helping to where you need to handle the weight yourself (usually half way to lockout and up)

using boards with a shirt will give you a false sense of strength as you will never be able to bench what you can with a 5, 4, 3 board in a shirt

if you feel you need to work your top end more, start doing more rack lockouts in the 3-5" range at the top. this will build brute strength much better then top end boards in a shirt

if it it's any consolation to you, bill crawford has told this to me personally, and imo he matters lol
 
Very nice pulling. You are a natural deadlifter and your form is excellent.

Nice lifting.
 
Devastation said:
boards are meant to be used as working the transition point where your shirt stops helping to where you need to handle the weight yourself (usually half way to lockout and up)

using boards with a shirt will give you a false sense of strength as you will never be able to bench what you can with a 5, 4, 3 board in a shirt

if you feel you need to work your top end more, start doing more rack lockouts in the 3-5" range at the top. this will build brute strength much better then top end boards in a shirt

if it it's any consolation to you, bill crawford has told this to me personally, and imo he matters lol
Click to expand...

right, I understand all your points. but I think you are misunderstanding my reasons for shirt work with the board. im just trying to get into it and do some reps basically. obviously benching in a shirt is much different than raw, and thats why i get into it every 2-3 weeks and do some boards. I dont feel its necessary to take it to the bottom, as im just trying to get a feel for the line. 3-4 weeks out ill take weight to the bottom usually to gauge my openers. Ive done 600 before off a 4.5 board, and I know Im only good for arounf 540-550. I dont think I can do 600 cause I do it on a board. I dont really need to strengthen my lockout strength, I locked out 675 with a 4" ROM about a month ago, I've got the brute strength :evil:.

but now that you mention this, i do a lot more full ROM raw work than i need to. Maybe next week ill try doing some raw boards. and yes bill crawford matters lol.
 
|3ossman said:
right, I understand all your points. but I think you are misunderstanding my reasons for shirt work with the board. im just trying to get into it and do some reps basically. obviously benching in a shirt is much different than raw, and thats why i get into it every 2-3 weeks and do some boards. I dont feel its necessary to take it to the bottom, as im just trying to get a feel for the line. 3-4 weeks out ill take weight to the bottom usually to gauge my openers. Ive done 600 before off a 4.5 board, and I know Im only good for arounf 540-550. I dont think I can do 600 cause I do it on a board. I dont really need to strengthen my lockout strength, I locked out 675 with a 4" ROM about a month ago, I've got the brute strength :evil:.

but now that you mention this, i do a lot more full ROM raw work than i need to. Maybe next week ill try doing some raw boards. and yes bill crawford matters lol.
Click to expand...

don't slack on your full rom raw work, it's still important. throw in the boards after you do your raw benching

and just out of curiosity, what kind of shirt you use bro? i seen a single ply in one of your posts. poly or denim? you do use a double ply also i'm guessing?
 
i have a single ply RageX and a double RageX. i just picked up a single ply katana cause i got a good price on it, and its too big for me. i got the comp. fit for a 198 and its still too big for me at 200-205. by too big i mean i can easily touch 455, though i am very good with making lighter weights touch, i still think its too loose, mainly in the chest plate.
 
sorry i havent been able to post anything here in weeks, somebody shut my account down for god knows why? ive had some awesome workouts lately and i really wish i could have posted them. ill try to remember some of them and post tonight.
 
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