Getout87's Powerlifting Log

[getout87]

It's time I started a new log. I need to keep track of my workouts and get criticism.

I started training at a powerlifting gym using the Westside/conjugate method in May. Before that I had run Stronglifts for 6 months or so after nearly a year out of the gym (I wasn't strong then either). My best maxes before making the transition to the new gym were 275/195/315.

Let's go.

Yesterday ME Upper

Static rack press
Warmups
95x3
135x3
165x3
185x3
205x2
225x0 (this was weird, I thought I was done, but no)
215x2
225x1
235x1

wide grip bench (index outside rings)
185x3
165x3
165x2
165x2
165x6

Was going to do JM press but me elbows were hurting

Tricep push downs- 5x10 @ 60lb
Bicep curls w/rope- 5x10 @ 80lb
Face pulls- 5x12 @ 60lb
Seated row- 3x10 @ 150 w/ T handle

[austin.j.taylor]

In, subbed, negged op

[getout87]

In, subbed, negged op

lulz thanks austin.

[thom2355]

I am in.

[getout87]

Had to go back to my old commercial gym today since I'll be moving tomorrow and that's when the guys are squatting. So that means no squat or dead bar, walked out squats (boo freaking hoo), and constant gym idiot hilarities.

Narrow stance box squats, slightly below parallel box
Warmups
10x2 @ 135+80lb chains

3x15 @ 185 vogelpulls (ouch)
3x10 ghr
3x12 weighted pull downs

[getout87]

ME lower

Conventional deads
2x3 @ 135
2x3 @ 185
2 @ 225
2 @ 275
1 @ 295
1 @ 305
1 @ 315
1 @ 345
1 @ 355 (10 lb pr)

3x10 rev hyps
5x10 back attack @ 2 plates + green band
3 x 15 weighted pull downs w band
3 sets power pull gms

[austin.j.taylor]

Grats on the PR!

[thom2355]

Good stuff. How was the speed on your PR?

[getout87]

Good stuff. How was the speed on your PR?

Thanks guys! Speed was absolute crap, total grinder. I dropped the weight and all of my training buddies were shaking their heads. They didn't think I had it.

[goosefrabbas]

Subbing in fellow gear whore's log.

[getout87]

ME upper

Regular bench
135x3
165x3
185x2
195x1
205x1
210x1 (15 lb pr)
185x3
165x3
155x3
135x10

Close grip bamboo board
3x15@ 80

Face pulls
3x15@ 50

Pec deck
4x10 increasing 25lb each set

I really dislike bench. Even though I got a pr, I'm disappointed that it isn't more. I think I just need more reps to help me for a while

[thom2355]

Benching is a nemesis of mine as well. Nice work on the PR though. Makes it a bit easier when you are making progress.

[getout87]

DE Lower

GM- ssb
5x5 @ 165

Leg press
3x20 @ 200,290,380

Rev hyp+ mini band
2x12,1x20

Leg curl ss w/ leg extension
3x12

Lat pull down
3x10

One arm lat pull ss w/ rev shrugs
3x10

Pull ups ss w/ calf raises
3x10

Spud strap crunches ss w/ bamboo bar 80lb sit ups
3x12

Band pull ins
2x10

This was epically tough.

[getout87]

DE Upper

8x3 @ 85+doubled minis football bar

3x8 @ 20lb kb weight jm press with football bar

5 sets Bamboo bar high presses and close grip @ 40lb kb weight

3x12 face pulls

3x10 monster mini stretches to rack

4 sets reverse peck deck

[getout87]

ME lower

Reverse small purple band
150x2
Briefs on
240x2
290x2
330x1
380x1
420x1 form sucked
340x3 form focus

Speed sumo pulls w briefs
135x3
135x3
185x2
225x2
275x1

Power pull rack pulls: 65 lbs on power pull, 185 bar weight
5 sets 3

9 sets pull downs various bars and grips

5 sets abs various

I really need to work on lifting the weight out while keeping my lower back arched and my ass back. I have been hipping the weight out and it's catching up to me.

[getout87]

ME upper

Close grip 3 board with reverse blue bands

245x2
335x2
355x1
375x0(failed twice)

This was really stupid. I should have taken smaller jumps and actually got work sets in. I guess standing next to Jason frye makes you think you bench more or something.

6 or 7 sets skull crushers with dumbells and kettlebells

Tricep push downs
4x10
Reverse pec deck
3x10
Straight arm pull downs
3x10

[getout87]

ME Lower-from saturday

Belt squat with band around knee

2 plate x 10
4 plate x 10
6 plate x 0
4 plate x 10
4 plate x 10

nothing like getting stapled to the box on belt squats. I've done 6 plates before, but it just wasn't happening today.

Leg press
200 x 15
380 x 15
470 x 12

Leg curl
3 x 12

Lat pull down
3x12

Grip machine
3x12

Obliques with band
3x10

Curls for the girls straight bar
3x10

Bodyweight box squats with band around knee
5x10

I did the bodyweight squats at the end to try and redeem myself. I was so pissed at the belt squat debacle that I had to do some more.

[getout87]

ME Lower

Chain squats- 2in above parallel
Bar weight+ 140lb hanging chains+ Green bands

Warmups then briefs on
150x2
200x2
240x0 (GMd it)
240x1 (solid)

So my last set, total weight at the top was ~500

Powerpohl walks - 40yds
2 forward
2 back, wide step

Rev Hyps- 3 plate plus band
3x10

Back attack- 1 plate
4x10

Leg curl-light
2x25

Lat pulldowns- 3 different bars, 9 sets total

Static rope hangs- 3 sets to failure

Explosive shrugs- 135
2x20

[thom2355]

Nice squatting man. Do you film your lifts for future reference?

[getout87]

Nice squatting man. Do you film your lifts for future reference?

no, I need to start doing that though. I'll start that on Tuesday.

[getout87]

Due to ridiculous acid reflux yesterday, I pussed out of my bench session last night. I hate missing workouts so I made it up this afternoon.

ME Upper

Floor press
135x2
155x2
165x2
185x2
195x1
205x0 (dumb)
205x1

I hate my monkey arms sometimes. Stupid bench is stupid

Football bar, close grip press
95x10
105x10
115x10
125x10

Tricep push downs-rope
3 x10

Face pulls
5 x 12

Not eating the last two days because of the reflux really sapped me for this workout. I'm going to do my best to eat everyting in the house tonight. brb zantac

[getout87]

DE Lower

Good mornings-SSB
bar x 5
150 x 3
200 x 3
240 x 3
250 x 2

Leg press
380 x 12
450 x 12
520 x 12

Hamstring curls
3 x 10 (stack)

Extensions
3 x 10

Pull ups- wide grip (tiny green band assistance)
3 x 10

Spud strap crunches
3 x 10

Standing straight arm lat pull downs- t-handle
3 x 10

Incline sit ups + pink band
3 x 6

[getout87]

DE Upper

Speed bench
8x3 @ 75 + doubled mini pands

Pec deck
4 x 10

Face pulls
3 x 12

Exhausted.

[getout87]

DE Lower

Squats to parallel chains
Warmup
150x3
200x2
briefs on
240x3
290x3
330x1
380x1 (barely, almost passed out etc)
380x1 meh
400x0 lol didn't eat enough today
380x1 best one

Belt squats w/ 45lb plate on powerpohl
4x5@140

Reverse hypers
4x10

GHR with counterweight
4x10

Dead hangs on fat grips
5x20 (last 2 sets + 15lb)

Decline roman chair situps
4xas many as i could do

Had a rough day today with a bad headache this morning and the loss of a friend's dog this afternoon. Didn't eat much, but I'm glad I got under some weight. Was hoping to get 400 squat today, but it didn't happen.

[getout87]

ME Upper

Bench
3@bar+40c
3@bar+80c
3@bar+120c
2@75+120c
2@95+120c
1@115+120c
1@135+120c
shirt on (Jay Fry lent me a single ply rage x, first time in a shirt)
0@185+120c (tried to get it to chest, wasn't working ended up dumping toward face)
1@185+120c 3 board
1@185+120c 2 board
bench shirts are cool

Close grip to 3 board
4x5@95+120c

Face pulls
5x12

Hammer curls
5x10@25lb


Feels pretty cool having Jay Fry walking you through your first time in a bench shirt.

[goosefrabbas]

Sounds fun. Do you ever take vids?

[getout87]

Sounds fun. Do you ever take vids?

I haven't been doing it at all, but I really need to start. I'm going to be proactive about getting video going forward, I really need to in order to check my form.

[thom2355]

I haven't been doing it at all, but I really need to start. I'm going to be proactive about getting video going forward, I really need to in order to check my form.

The thing where it has helped me the most is in making tweaks over time that may not be apparent during a given training session. For example, my right knee started to hurt a bit and felt like tendinitis was flaring up, so I reviewed the last several squat sessions and found that my knee travel was steadily increasing. A bit of mobility work corrected it and I don't have a hurty knee.

[getout87]

Deads-deficit off 1 mat
135x5
185x3
225x3
275x2
295x2
315x2
335x1
355x1 (horrible horrible grinder. got it though)

After watching the vids before writing this, I'm noticing that I'm still shooting my hips up first instead of pushing with my legs when I start my pull. I really need to focus on this more.




belt squats- below parallel, band around knee
2x15@ 45
3x10@ 70

Back attack
5x10@ 1 plate+green band

Lat pull down
3x10

[getout87]

DE Upper

Straight bar + doubled minis
warmups
8x3@85

Fat bar to 3 brd, sets of 5
bar (95 i think)
115
135
145
165
185

DB bench
3x8@60lb

reverse pec deck
3x8@75

Face pulls
4x10@50