Lil' G's Journal

[lil_gargantuan]

I'm new to the site & powerlifting, but my goal is to compete by this time next year. I am about three months in from a years layoff from lifting. I'm workout out at home so right now my equipment is limited, but that will gradually change - for now I will just work with what I have.

Here is my past weeks workouts for any comments or suggestions.

1/19

DB Bench:
75'sx12, 105'sx8, 115'sx6, 125'sx4, 135'sx3, 145'sx2, 155'sx1, 125'sx5

Closegrip Bench w/ tri-bar:
110x12, 160x10, 210x7, 210x6, 210x5

DB Incline:
75'sx8, 85'sx5, 105'sx3

EZ curl w/ arm blaster:
80x10, 110x8, 120x5x3sets

1/20

DB Squats:
125'sx8, 130'sx6, 135'sx4, 155'sx3, 165'sx2, 175'sx1

SLDL:
110x10, 160x8, 180x8, 210x8

1/21

Seated DB press:
55'sx12, 75'sx8, 85'sx6, 95'sx4, 100'sx3, 105'x2, 110x no lift

Clean & Press:
160x5, 160x4, 160x3

Lying Ext Supersetted w/ closegrip:
80x10, 110x8 x2sets, 130x6, 80x15

1/22

Deadlift:
260x8, 280x6, 310x4, 330x3, 340x2, 360x1

1arm DB Row:
105x6, 115x5, 120x5, 125x5

Shrugs:
210x15, 260x10 x3sets

Standing DB Curls:
30'sx20, 35'sx20

[Deciever]

looks like you've got a really strong base.
what are yo ur lifts?

[zackdarnell]

155'sx1,Awesome job on the DB Bench.

[lil_gargantuan]

I have no idea what my lifts (big 3) are right now since I don't have a rack at this time - that's why I'm doing DB squats. This is the first time I've done deadlift in atleast a year, I would guess I could pull 405 right now, maybe?

[Deciever]

405 should be nothing for you..

how much you weigh?

and you can do hacksquats too, to add variety to your routine.

a barbell hack squat is a deadlift with the bar behind you.. its a really good exercise

[lil_gargantuan]

I'm not sure my grip could hold out for or anything over 405 right now, I'll find out soon. I weigh 260lbs, I'll have to give BB hacks a try.

1/25

DB Bench;
55'sx20, 110'sx8, 120'sx6, 130'sx4, 145'sx3, 150'sx2,
160's- missed 2 attempts.

I'll change my rep scheme next week

Closegrip w/ tri-bar:
160x10, 210x7, 220x5 x3sets

Incline DB Bench:
105'sx5, 150'sx4, 105'sx4

EZ Curl w/ armblaster:
80x10, 110x8, 120x5, 130x5

Incline DB Curl:
45'sx10, 50'sx8, 55'sx5, 45'sx9

[Deciever]

150's x 2 is amazing

[healthy n_fit]

Originally posted by Deciever
150's x 2 is amazing


Hell yea!!! :D

Damn, that is a lot. That is almost what i barbell bench! :eek:

[lil_gargantuan]

1/27

Seated DB Press:
55'sx10, 80'sx5, 100'sx5, 100'sx4, 100'sx4

Clean & Press:
160x5 x3sets

Bent Lat Rasies:
20'sx10, 25'sx10, 30'sx10, 35'sx10

Overhead Ext w/ tri-bar:
60x10, 80x8, 110x5

Lying DB Ext:
45'sx10, 50'sx8, 55'sx6, 45'sx10

[lil_gargantuan]

1/29

Deadlift:
160x10, 210x5, 260x4, 310x3, 360x1, 380x1, 390x1

1arm DB Rows:
105x5, 125x5 x3sets

Lying DB Ext.:
45'sx10, 50'sx8, 55'sx5, 45'sx10

[Deciever]

nice deadlift... 405 is just around the corner@

[lil_gargantuan]

Hopefully I'll hit 400-410 (deadlift) this week.

2/1

DB Bench:
110'sx5, 120'sx3, 130'sx5 x3sets, 115'sx7

Closegrip Bench w/ Tri-bar:
210x5, 230x5 x3sets

DB Incline:
105'sx5 x 3sets

Still making good progress in all my lifts, so I keep at it slow and steady.

2/3

BB Hack:
110x10, 210x5, 230x5 x3sets

I don't think my build suits this lift, I couldn't keep the weight off my legs and I have to pull the weight over my a$$.

Goodmornings Supersetted w/ squats:
110x10/10 x3sets

I only have a 5ft. bar so the bar sits high, my neck & shoulders got a workout. I took the squats as deep as possible (a$$ to calves) to get the most out of them. My low back was pumped after these I was a little worried I over did it but everthing feels fine toady.

I still have not found anything that really works my quads, I may just start shoulder as much weight as I can bring from the floor and repping out??

Any advice would be appreciated.

[lil_gargantuan]

2/4

Seated DB Press:
55'sx10, 80'sx5, 100'sx5, 100'sx5, 100'sx4

Clean & Press:
110x5, 160x5, 170x5

Lat. Raise Supersetted w/ DB Upright Row:
20x10, 25x10, 30x10

Tri-Bar Curls:
60x10, 80x10, 100x8, 110x6

Standing DB Curl:
30'sx20

[lil_gargantuan]

2/6

Deadlift:
170x5, 285x5, 310x5, 350x3 x3sets, 310x6

DB Rows:
110'sx10 x3sets



2/8

I felt unusually strong, so I abandoned my pre-planned weights and all my lifts shot up. I just hope these are solid gains, & I can maintain & progress.

DB Bench:
55'sx20, 105'sx5, 125'sx5, 135'sx5, 145'sx5, 155'sx2

Closegrip w/ Tri-Bar:
160x10, 240x6, 250x5, 260x4

DB Incline:
115'sx5, 115'sx4, 115'sx4

EZ Curl w/ ArmBlaster:
110x10, 110x9, 110x8

[lil_gargantuan]

10/10

DB Squats:
155's x6, 165's x5 s3sets

These felt better than the last time I did them. I was able to sit down more & keep the weight behind me more resulting in more stress on my legs & less on my lower back.

Goodmornings Supersetted w/ Squats:
120 x10/10 x3sets

This superset just torches my lower back.
I can't wait until I get my power rack so I can start doing some real squats - next month hopefully.

[lil_gargantuan]

2/12

Seated DB Press:
55'sx8, 85'sx5, 95'sx3, 100'sx5 x3sets

PowerClean & Press:
150x5, 160x5, 170x5

Lat. Rasie:
30'sx10, 35'sx8, 40'sx6

Lying DB Ext:
40'sx10, 55'sx8, 55'sx8

[lil_gargantuan]

2/13

Deadlift:
310x5, 340x3, 340x3, 360x2, 360x2, 400x1, 410x1,
360x5(failure)

* Wore straps on the last set 360x5

1arm DB Rows:
105x5, 115x5, 125x5, 130x5

Shrugs Supersetted w/ Incline DB Curls:
260x10 x3sets / 40'sx10 x3sets

[lil_gargantuan]

2/15

DB Bench:
115'sx5, 125'sx3, 155'sx3, 155'sx3, 155'sx1, 115'sx10, 125'sx8

Just ran out of steam on that last set w/ 155's and almost didn't get the 1 rep. Threw in a couple of high rep sets for good measure.

Closegrip w/ Tri-Bar:
240x5, 250x5, 260x5, 270x5

DB Incline:
115x4, 105x4

Nothing left so I called it quits

Seated DB Curl:
45'sx5, 55'sx5, 65'sx4/40'sx12/20'sx20(Drop Set)


2/16

BB Hack:
160x8, 210x6, 230x5, 260x5, 210x10

I just need to slow down & work on form and not the weight.

DB Squat:
165x5 x5sets

[lilmuscleman]

great job, especially on your 410 deadlift.

[Deciever]

damn man 410 is amazing.. great job

[Deciever]

also, great job on the upper body work. Close grip press, your moving some big weight. and especially on dumnbell press

[lil_gargantuan]

Thanks, I 've been pleased w/ the progress so far. Hopefully things will keep moving forward. I could have my rack by the end of next week, depending on if I buy direct or order, I can't wait.

2/18

DB Clean & Press:
55'sx6/6, 75'sx5/5, 85'sx5/5, 95'sx5/4, 95'sx4/3

Seated DB Press:
75'sx10, 85'sx10, 95'sx6, 105'sx3

Lat. Rasies:
20'sx10, 25'sx10, 30'sx10

EZ Lying Ext.:
80x12, 110x10, 130x6, 110x10

[lil_gargantuan]

2/19

Deadlift:
210x5, 260x5, 360x3, 360x3, 380x2, 380x2, 420x1

420 went up easier than 410 did last week. I had planned to rep out w/ 380 but pull one rep & it didn't feel right so I just moved on.

1Arm DB Rows:
125'sx5, 135'sx5, 145'sx3

Seated DB Shrugs:
85'sx10 x3sets

Incline DB Curls:
30's x10 x3sets