Powerlifting background, goal unkown

[theduffman]

like the title says I've been doing powerlifting style training for a while, no longer care about my 1 rep max just want to be strong and fit so we'll see where this goes
8/15/2011
Squat
barx10
135x10
225x12
265x13
295x10 - harder than I thought it was going to be. After next squat workout I'm going to do some sled pulls and deload
also lower back was reallly bugging me but I didn't feel like I was leaning forward much. I'm going to start doing extra hamstring work and good mornings
good mornings:
135x10 2 sets

did 3 sets of leg curls and was dead. Going to come back tomorrow to do some core/calves work

[theduffman]

got up early to lift before I drive to Oklahoma (I go to OU and school is starting back monday) and was super weak - After this workout I'm doing 2 or 3 deload workouts before I lift again
8/17/11
shoulder warm up (10 pound dumbbell 10 reps with laterals, presses, front raises, rear delt flies and rotator cuff )
lat pulldowns - 120x16 8 front 8 back

close grip bench
135x10
135x10 1 board
195x10 1 board - was wayyy harder than it should have been. Combination of early, overtrained, and have been slacking on tricep training
175x10
175x10

DB seated overhead press
50'sx15
50'sx12
50'sx10 - very little rests between sets, only rested db on my knees didn't put them down

superset tricep pressdowns with cable french press
150x10, 120x15
150x12, 120x12
150x12, 130x12
200x10, 120x12

abs, tricep kickbacks

db laterals 30x10, 20x10 drop set

[theduffman]

Had three deload days. One day I just did inverted rows like 5 sets of ten or so, and hyperextensions (same except more like 12-15 reps). Then had a day of just push ups, then for a leg deload I just stretched a lot and did bodyweight squats.

8/22/2011
BB Shrugs all double overhand
135x20
205x20
255x16
275x10 - my grip was f ucked. hopefully doing high reps deadlifts/shrugs will really help me with my grip

Deadlift

Double overhand - 275x7 grip gave out
mixed:
275x12
315x6 - don't want to go over 315 until I can get 20.
Sumo:
Double overhand
245x10 easy. Haven't done sumo in forever
Romanian:
135x10
135x12 - grip died (even on something this light....)

1-arm isolateral rows
70x15/arm

leg curls
50 pounds per leg, 2 sets 10, last set 12

BOR
155x15
175x12

[theduffman]

8/23/2011

Hammer curls (pretty strict)
25'sx10
35'sx10
40'sx10
45'sx12
35'sx10

preacher curls
30/arm x 12
40/arm x 10
40/arm x 10
50/arm x 5, 30/arm x 12

incline dumbbell curls
30'sx10
30'sx10 damn these are hard
30'sx6, 25'sx6
25'sx11
25'x10

Abs
Forearms

[theduffman]

8-24-11
upper back was still toast - destroyed my lockout and was just wearing me out
Shoulder warm up
Dumbbell press (going to try doing this first for a few weeks then switch back)
50'sx15
75'sx15 - very easy
85'sx12 - meh
85'sx12

Flat bench paused about half the reps in each set
135x18
195x10 - lock out was killing me
185x7 paused
185x9 paused
225x4, 185x6, 135x6 all paused

machine chest press (assuming beginning is 10 pounds)
160x15
160x20 - 4 sets

a bunch of flies repping out - cable, dumbbell, and machine - like 5 or 6 sets total

[theduffman]

I don't think it was my upper back last workout I think my eating has just been totally f ucked (have not been eating enough) will improve that.

8-26-11
stretch legs
squat - ass to calves and about shoulder width
bodyweightx10
135x10
225x10 ... felt funny..
275x9 failed on 10 yep my quads were out of it. Not enough eating/ been focusing too much on hamstrings and neglected quads. Oh well will make up for it
245x7 - pause squat. at least 2 full second pause at bottom
155x8 - front squat
135x15 - good morning
165x15 - good morning

leg press - just to get some more quad work in (don't remember the last time I did a leg press - have probably only done it about 3 times in the past 5 years)
assuming the machine weighs nothing (just counting plate weight)
270x20
450x20
540x12
very narrow to emphasize quads

hamstring curls
50#/leg x 12/leg
" "
" "
60#/leg x 12/leg

calves - 4 sets. just counting plate weights
180x20
270x20
360x20
360x20

2 sets of abs

[theduffman]

legs a little sore. not too bad

8-28-2011
shoulder warm up
DB seated press
50'sx20 felt funny
65'sx15
70'sx12 - realized seat was at a weird angle - fixed it
70'x15 easyy

Barbell ohead press
115x10
135x10
135x6 wide grip (these were hard) then 135x4 narrow grip, had to use a little leg drive on the last two

Tricep press down
180x10
200x10
220x10
220x10
190x don't remember a few

Cable French Press
120x15
140x15
160x12
160x12
160x12

Dumbbell laterals
who caresx 4 or 5 sets

Tricep kick backs (doing these has really helped minimize elbow pain)
20'sx12
25'sx12
30'sx12
35'sx8, 25'sx10 drop set

1 set of dips

[theduffman]

8-29-11
Deadlift
135x10
225x10
275x10
315x7 - only 1 rep up from last time but meh progress is progress
sumo
275x10 - strong sumo progress compared to conventional progress from last workout lol
romanian
135x10
165x10

shrugs
275x12
275x15

leg curls
50/leg x 10
75/leg x 10 x 3 sets
50/leg x 8 or 9


lat pulldowns
150x12 - felt very easy grip was just giving out
170x10
200x5, 140x10, 100x10 drop set
Hammer curls - pretty strict form
30'sx10
40'sx10
45'sx10
50'sx8, 40'sx10, 30'sx10, 20'sx10 drop set

[theduffman]

pretty decent workout
8-31-2011
shoulder warm up
Incline DB press
55'sx15
70s'x12
80'sx12
90'sx11-1/2 so close to 12! goal is 100'sx10 so if I don't get it next week I'll be REALLY close

Flat bench
135x10
185x10
205x10 - paused the last two reps
All paused reps (long pauses)
225x5, 185x3, 135x6 drop set. Lockout was killing me, but a lot better than last week. Will get better.

Chest press (assuming machine weighs nothing)
160x15
210x12
160x15
210x12, 160x12

Incline Isolateral (machine weighs 8 pounds unloaded)
148x15
188x10
248x5 (EASY), 148x10

DB Overhead Press
50'sx15
60'sx10

Overhead Barbell press
135x10x3 sets
155x5

Chest flies

abs - medicine ball slams, then 3 sets of knee raises

[theduffman]

Was SO close to redemption for my bad workouts and I tweaked my back - f uck

9/2/2011
kettle bell swings and bodyweight squats to warm up
Squat - narrow stance, ass to calves
135x10
225x10
275x14 WIN but last rep tweaked my lower back
315x5 - could feel it.. rested for a minute or two
255x5 - pause squat. Lower back was NOT happy
Goodmorning
155x10
no more

Leg press
4 plates, then 5, then 7

Leg curls
2 sets

abs and stretching

[theduffman]

Solid workout
Close grip bench
1 board - 135x10 - not a fan. didn't actually have boards so I was just trying to bench to an inch or so above my chest.
Floor press (close grip)
185x10
205x5
225x5
235x5 - EASY, drop to 135x14
hoping this will really help with my lockout

V-bar pressdown
170x15
210x10 - 3 sets

V-bar cable french press
140x12 - a little tough
120x15
140x12 - much easier
150x10
170x10, 120x8 drop set

Tricep kickbacks
25'sx10
30'sx10 - left tricep felt funny like it was pulling or something so I rested for a minute, stretched ito ut a little and rubbed it
35'sx10
35'sx14

1 set of tricep extensions bc my triceps weren't all that worn out

[theduffman]

Need to buy something for my house so I can train my grip - it's holding me back a lot (and I don't want to use straps). Great workout though overall

Deadlift
double overhand
135x10
225x10
mixed grip
275x5
315x10 - YES. Hitched slightly on the tenth rep.
Sumo
245x15
Romanian
185x10

grip was toast
3 sets of abs (leg raises)

3 sets of hamstring curls

shrugs
135x20 - holy **** my grip is done lol
225x15

Bent over rows (underhand grip)
135x12
185x12

Hammer curls - gym I went to today had weird dumbbells
32.5'sx12
40'sx10
47.5'sx10
55'sx8, 35'sx8, 20'sx10

[theduffman]

Great workout yesterday!
9/7/2011
shoulder warm up
DB incline
65'sx15
80'sx10
90'sx6
100'sx10 PR!!! been chasing this one FOREVER

Flat bench - Paused about 1/3 of all of these reps
135x10
185x12
225x9, 175x6, 135x13.

chest press
180x15
200x10

Lat pulldowns
190x12
190x12
190x12
240x12
240x15

Overhead press
115x10 didn't feel like doing this

5 sets of cable flies

1 drop set of lateral raises

[theduffman]

9/12/2011

Shoulder warm up

lat pulldowns - 180x10 - lat was bugging me so I wanted to warm it up a little extra

Close grip floor press
135x10
185x10 - felt easy, knew I was going to be strong
205x8
245x5, 205x3, 135x10 drop set. set of 5 was pretty easy, everything after that was hardd

Deadlift
135x10
225x20 PR! first 16 reps were double overhand, last 4 were mixed grip

Hammer curl
30'sx12
35'sx12
40'sx10
45'sx10
55'sx7 (fairly strict), 30'sx8, 17.5's very slow for like 5

^ was super set with tricep pressdowns
160x12
180x12
210x10
210x10
220x10, 130x10

Cable french press
130x10
130x15
130x20

superset with preacher machine curls
I dunno some weight x some reps 3 sets

finished with leg raises and forearm curls

[theduffman]

didn't workout last weekend - had a debate tournament at Georgia State. I got 1st speaker out of somewhere around 250 people. happy about that.

9/21/2011
wanted to try with a lot less rest between sets

shoulder warm up

flat bench
135x15
185x10
205x9
225x10
205x10, drop 175x8

incline dumbbell
60'sx10
60'sx10
70'sx10

Chest press
180x12
230x12

incline chest press
140x10 - funny angle kinda bothered my shoulder

DB clean and press
75'sx6 / arm - push press
75'sx6 / arm - strict
75'sx6/ arm - strict - slightly difficult. Will go heavier next time on these

lateral raises
20'sx8
25'sx8 - 3 sets fast
30'sx5, 20'sx5, 12.5'sx a bunch

[theduffman]

9/24/2011

DB rows
50'sx10
65'sx10
75'sx10
75'sx12

Barbell Shrugs
135x15
225x12
275x10
switched to mixed grip
315x15 (was tensing my bicep WAY too much), drop to 225x10 very slow and controlled (traps are very sore today)

Lat pulldowns - 3 sets of 10 with I dunno some weight

hammer curls - worked all the way up to 55'sx8 with no leaning, just a little swing

Abs and Hyper extensions

[theduffman]

Haven't moved in days until I worked out today. I have been freaking out about the LSAT. Just lifted for 40 minutes today - did squats, bench, and shoulder press. Gotta try to get the basics in if I have a short workout

[theduffman]

Finally finished the LSAT! Won't find out my score for three weeks though which sucksss, but I can get back on a more regular lifting schedule now though.

Oct. 2, 2011
DB rows
40'sx12
60'sx10
75'sx10
85'sx12 not too difficult

Shrugs
double overhand
135x15 - could tell my grip felt very strong today
225x12
295x10
295x8
315x10
mixed grip
405x5 - pulled it easily, shrugs were another story lol
drop back down to 315 for a few reps

Machine rows
155x12
185x12
220x12
220x12

Hammer curls
35'sx12
45'sx12
55'sx8, drop 35'sx10, drop 20'sx10

abs

[theduffman]

had a workout a few days ago that was just squats, bench, overhead press, and a little cardio

10-10-2011
DB Row
50'sx15
70'sx12
85'sx10
90'sx12

BB shrugs - double overhand for all
135x20
225x15
275x10
315x I think 10.., drop to 225x5, 135x12. Grip getting better but still super weak. Need to get some chalk

Hyper extensions
12
25 pound plate x 12
same

Hammer curls
35'sx15
45'sx10
50'sx10, drop 30'sx10, drop 20'sx10

Medicine ball slams - a bunch

[theduffman]

So I think I have a new routine. I want to take up sprinting. I've never done it before, and I think I would like it. I'm going to compete against myself, just trying to get faster each time. I also have a weight sled which I'm going to bring up to Norman when I get a chance.
New routine = thursday - full body lifting. Will post what I did yesterday. Monday - sprint workout, maybe some auxiliary lifting.

10-13-11
Squat
135x10
225x5
275x5
295x5
pause squat
265x5
all of these were really easy. Focusing on explosiveness and being fatigued from lack of rest between sets, not from weight/reps

Bench
135x12 - I knew right here I was going to be weakk
185x10
205x8
225x5
pause bench
185x7

Deadlift
225x10
315x5
sumo
315x1 - held for 30 seconds. Wanted to do a set but my legs were tired form squatting. I'm sure after a couple of weeks of doing this it'll get better

DB shoulder press
50'sx12
65'sx12
75'sx10
75'sx9

Tricep pressdown
140x15
180x12
200x12
Cable french press
I dunno a set or two

Hammer curls
25'sx10, 35'sx10, 45'sx12 (very good form until last two reps, then a little bit of swing)

Machine curls
3 sets of I dunno some weight

Abs

[theduffman]

10-17
emphasized very little rest between sets- just wanted to get my heart rate up before doing sprints

DB bench
60'sx12
70'sx10
80'sx10
90'sx10

Lat pulldowns
150x10
180x10
200x5 (bicep cramped up)
230x10
270x10

Went up to the track and did about 2 miles of walk/fast run/sprint intervals. fast runs were just under full sprints, only did a couple of full out sprints. didn't want to overdo it my first time back - will do more as weeks progress