Getout87's Powerlifting Log

[getout87]

Rep Dead

Deads, all triples
135
225
275
315
2x325

Snatch grip deads, 2" mat
3x10@225, hands progressively wider

Oly squats
5@150
2x10@200

Totally sh/t workout today. Had to cut it short because I think I strained some fascia in my ribs laying on the damn couch last night. I thought it was a side stitch, but it's persisted and really really started to hurt when I was squatting. Now I'm home with ice on it, going to take a hot shower, then put on every liniment I have and continue to ice it.

[austin.j.taylor]

it will suck, but try rolling it

[bmontgomery87]

it will suck, but try rolling it

oh lawd.
I've tried rolling my sides a bit before and it's miserable.

[getout87]

it will suck, but try rolling it

oh lawd.
I've tried rolling my sides a bit before and it's miserable.

that was one of the most painful things ever. and now i think it is worse

[austin.j.taylor]

that was one of the most painful things ever. and now i think it is worse

It will feel better tomorrow.

[getout87]

It will feel better tomorrow.

I hope so man. I'm icing and putting on icy hot like it's going out of style.

Also, I've gotta show off my training partner and one of my best friends. Dude is incredible and inspiring.

[bmontgomery87]

that video is insane dude. it's amazing that he can keep the bar so solid on his back, you see lifters with 2 arms that can't even keep the bar level.

[austin.j.taylor]

His bench blows my mind. Not to mention being able to squat 750 using only 1 arm for balance.

[getout87]

Max Bench

Bench
2x10@45
2x5@135
everything 2bd after
185x3
205x3
225x3
245x3
255x3
265x2

Close grip 3bd
10@215
15@195
15@185

Lat pull down
3x15

Tri push down, ascending weight
4x15

Shrugs on calf machine
3x10

Forearm stuff

My side is still hurting, and I'm getting pretty down about it. Don't think I'll be able to squat on Saturday, and I hate missing workouts. HATE. It didn't hurt all day until I got to the gym, and even then it only hurt when I was laying down or getting up off of the bench. Makes me so mad

[bmontgomery87]

I know how you feel. I don't think I've missed a workout in over a year, but I've had some close calls with injuries.
Does working out seem to be making the issue worse, ie you need time off, or is it just unbearable while working out to the point that it's taking away from training?


If you sincerely think you can train without screwing it up worse, I say eat a hydrocodone and get the work in. If you're hurt, suck it up and rest for a few days.

[getout87]

I know how you feel. I don't think I've missed a workout in over a year, but I've had some close calls with injuries.
Does working out seem to be making the issue worse, ie you need time off, or is it just unbearable while working out to the point that it's taking away from training?


If you sincerely think you can train without screwing it up worse, I say eat a hydrocodone and get the work in. If you're hurt, suck it up and rest for a few days.

That's what I'm trying to figure out. Just yesterday, I hadn't felt it really at all until I got to the gym. Over the course of my workout, it went from not really there to feeling like I was being stabbed. It didn't hurt any more than it did tuesday, but I think that unless I take a few days off it's not going to get any better. Which pisses me off to no end.

[bmontgomery87]

It didn't hurt any more than it did tuesday, but I think that unless I take a few days off it's not going to get any better. Which pisses me off to no end.

Understandable. Taking time off blows, but you'll probably come back well rested and pissed off, which leads to some solid PRs

[getout87]

Random squat day, first day back after the stomach flu last weekend and the ongoing side/rib thing. I wasn't expecting a whole lot, and figured I would have to call it early due to the ribs, but didn't. Just wasn't able to do certain exercises.

Squat
2x10@60
2x5@150
2x5@200
3@240
2@290
2@290w paused
3x5@240
15@240w

Lunges
3x8@bwt+90lb

back extensions
3x15@bwt+purple band

Leg raises
3x15

[getout87]

Bodybuilding day

1" pause bench
3x5@140
3x5@190

Seated Military press
10@40
10@45
3x10@50

Calf raises
3x25@bwt

Hammer curls
4x10

Dips
3x15

Rev pec deck
3x15

Bunch of band push downs and band reverse curls, too many to count

Forearm stuff

Bunch of band face pulls, too many sets to remember

[getout87]

Rep Deads

2x5@135
2x3@185
2x3@225
2@275
2@315
3x2@335

Snatch grip, 2 mat
3x10@225

Squat
4x10@200

GHR
4x10

Back raises
2x25@bwt+purple band

[getout87]

Max Bench

5@135
everything 2 bd
3@185
3@205
3@225
3@245
1@255 failed second rep. head wasn't screwed on right today, just didn't have it in the tank. i've been sick all week with a cold or something, so that didn't help either.

Close grip, 3bd
3x15@185

Lat pull down
3x15

Tri push downs
4x15@ascending

DB OH press
3x10@50

BB shrugs
4x15@245

[getout87]

Speed Squat

2x2@150
2x2@200
2x2@240
5x2@280
2@315 rev MM

Oly pause, no belt
5x5@200

Leg press
4x12@360

Rev hyper
3x12@210

KB swings
3x15@55

[getout87]

Bodybuilding day

OH press from pins pushed against rack, weird to describe but hit the shoulders in a great way
5x5@125

Bench
4x5@185
10@185

Tate presses
3x15@30

Front raises, hammer grip
3x10@25

Calf raises

Hammer Curls
3x10@30

SS band push downs/rev band curls, face pulls w/ MM
too many to remember

Forearm curls

[getout87]

Speed deads (yesterday)

2x2@135
2x2@185
2x1@225
8x1@285
all beltless, and double OH

snatch grip, 2" mat
20@225

SSB squats
6@150
4x6@200

Barbell shrugs
3x15@245

Back extensions
3x20@bwt+purple band

Lat pull downs, close grip
4x15

[getout87]

Rep Bench

2x5@135
3@165
3@185
3@205
3@210
3@215

DB military press
3x10@55

Band pull downs
4x15@green

Band press downs
4x25@MM

Lateral raises
100@5lb plates

[getout87]

Max squat

Home this weekend so I had to go to a crappy commercial gym with awful racks and even worse bars. Oh well, still got it done.

Squat
2x10@45
2x5@135
2x3@185
2x1@225
255
275
300
320w
340w
2@300
3x12@175

Leg press
3x20@4 plates each side

Lunges
3x12@bwt plus 70lb

Back extensions
3x20

[getout87]

Max Dead

Deads, 5" block, mid shin
2x3@135
2x3@185
2x2@225
275
315
345
365
405
425

Sumo Dead
8x2@300

DB Rows
20@55
20@60

BB Shrugs
3x15@185

Rev hyp
3x12@210

[bmontgomery87]

Nice deads man. I had a lot of trouble pulling from blocks at first ( less weight than my floor pulls), looks like your numbers are moving nicely though.

[getout87]

Nice deads man. I had a lot of trouble pulling from blocks at first ( less weight than my floor pulls), looks like your numbers are moving nicely though.

Yeah, it's definitely harder for me than from the floor (except for sumo, those sucked). I'm really happy with yesterday, my top set was super smooth with no sticking points. I could have probably gone up, but I was fine with the effort I put in, and I didn't want to fail or have my form break down too bad. I'm really digging the cube.

[bmontgomery87]

Yeah, it's definitely harder for me than from the floor (except for sumo, those sucked). I'm really happy with yesterday, my top set was super smooth with no sticking points. I could have probably gone up, but I was fine with the effort I put in, and I didn't want to fail or have my form break down too bad. I'm really digging the cube.

Hell yeah. The whole "don't miss reps" thing is the best way to go. If I miss an attempt, it craps on the rest of my training session.
Cube is pretty cool. I liked the variety of lifts and the speed work every 3rd week.
I had to switch back to 5/3/1 for a bit for time efficiency and lack of a training partner, but plan on doing some more cube cycles in the future.

[getout87]

Speed Bench

Floor press
8x3@200

Incline DB bench
3x15@55

Band push downs
4x25@MM

Standing DB Military
4x6@50

Band fly
4x15@MM

Reverse curls
5x20@MM

Green band abs
5x10

Forearm curls and stuff

[getout87]

Rep Squat

Squat
warmups
6x2@300

Wide stance paused (high as fukk, but i went as low as I physically could)
10@200
10@220
10@230

Bulgarian split squats
3x15@bwt

Oly squat
45@150
good god this was awful, my legs weren't the problem, but my lower back was on fire

Green band abs
4x15

[getout87]

BB Day

OH Press
10@45
5@95
5@115
2x3@135
2x5@95

BB Curls
4x10@45

Calf raises
4x20@bwt

1" paused bench
5@135
3x3@185

Tri push downs
4x25@MM

Lateral shoulder raises
4x25@5lb plate

Face pulls
4x10@MM

Shrugs
4x10

Rev grip band curls
4x20@MM

Rope tri push downs
4x8@heavy

Sled drags
6 trips @ 2plate, about 160yd a trip

[getout87]

Rep Dead

Deads
2x5@135
2x3@185
2x2@225
2x2@275
2x2@295
6x2@315

Snatch grip 4" block
2x12@245

Squats
2x12@135
12@225
For the first set, my hips were absolutely toast. I didn't think I was going to be able to squat, but I tried out a low bar position, and immediately my hips felt better. I still need to get it dialed in, and get my mobility up to par so that I can hit depth, but I think I'm a low bar squatter now. The vid below is the last set. Crappy pick up and walkout, but I don't normally walk out squats, so that's my excuse.

GHR
4x10

Back raises
30@bwt

[getout87]

Max Bench

Bench
2x10@45
5@135
5@165
5@185
3@205
1bd
2@225
245
255
265

Close grip
3x3@195

Green band lat pull down
4x15

Tri push down
4x15@ascending

Military press
4x10@55 db

Shrugs
4x15

Green band abs
4x15