Powerlifting and Strongman

[SonOfDoom]

Thurs, speed lower

Box squats with heavy band tension

145x2
365x2
455x2
545x2
545x2
Add belt, wasn't as tight since my waist has gotten leaner
635x1 Hard
635x1 Still didn't feel right
Tightened belt one notch
635x2 Way better, just needed some more belt support

Reverse band DL, bands on 4th hole from top, hardest setting
455x1 Conv
545x1 Sumo
635x1 Conv
725x1 Sumo
Add belt
775x1 Conv, grip came out right at top but the power was great

Reverse hyper, heaviest setting
4x10

[SonOfDoom]

Fri, max upper
Super close grip bench, max still 405, keep missing 420-425

45x50
145x10
235x1
285x1
325x1
375x1
415x1
425x1 Finally

Pressdowns, 4 sets, 10-15 reps

Pulldowns
Half stack x 10
Full x 3
Full + 90 lbs x 5
Full + 45 x 5
Pullups, 5 Was dead after the pulldowns

Bent over rear delts, dumbbells
25s x 10
40s x 10
50s x 10
60s x 10

Dumbbell front raises
30s x 10
40s x 10
40s x 10

DB curls, 40s x 20

[SonOfDoom]

Sun, max lower
Zercher squats

135x10
225x3
315x1
405x1 Like a broomstick, felt super quick
525x0, stupid bar rolled down my arms halfway up and I still almost got it but I didn't.
525x0 Same thing again. Should have chalked upper stomach and used a better bar with more knurling.
455x1 SAME thing happened again, damn bar was 4 inches down my forearms on the way up and almost killed me to get it.
455x1

Stiff legged GMs with SSB
150x3
200x3, felt horrible, bar sliding up my neck.

By this point in the workout I wanted to kill somebody, really pissed.

Stiff legged GMs with standard olympic bar
135x3
225x3
315x3, that was enough

Leg curls, 4x15

Pulldown abs
90x10
110x8 (pr)
100x10

Erectors destroyed from all the zercher disasters and the GMs, hams too.

[SonOfDoom]

Tues, speed upper

Speed bench with doubled blues
95x3
95x3
135x3
135x3
185x3
185x3
185x3
225x3
225x3
225x3
275x3

Incline DB
75s x 10
120s x 12
150s x 0, got bad spot to set up both times, couldn't get them in position.

Pressdowns, 4x10

One arm low rows, 3x10, real heavy at the end

4 pullups, I was dead.

[SonOfDoom]

Thurs, assistance lower

Reverse hyper
400x10 for 3 sets

SSB Lunges
150x10 (per leg)
240x5
350x6 (pr at this weight)

Ab rollouts, one set of 10. Should have done another but this one ripped me up really good.

GHRs, 4x10

[SonOfDoom]

Fri, assistance upper

Flat db bp
75s x 20
125s x 25
125s x 12 (dead)

Pressdowns, 3 heavy sets

Chest supported rows
2 plates x 20
4 x 10
6 + a 25 x 10
6 x 5
6 x 5

Pec dec rear delts
60 x 10
160 x 10
265 x 6, just dead from the rows
220 x 10

Front raises with DBs, 2 sets of 10 with 40s

DB curls, 30s x 100 with very short breaks

[SonOfDoom]

Mon, assistance lower

Reverse hyper
400x15 for 3 sets

Leg curls, 3x15

Foam roll abs, 3x20

[SonOfDoom]

First day back in 2 weeks. Went awesome.

Max upper, incline press super close grip, hands 12-14" apart. Never maxed on this before but best wide grip incline is 385.

135x10
185x3
225x1
275x1
315x1
345x1
365x1
375x1
385x1
405x0 Damn, keep missing 405 but every time I try it, it's with a narrower grip so by the time I max on wide grip it should be way over 405.

Flat DB Bench
75x10
150x9
130x9

Pressdowns, 3 hard sets

Chest supported rows
2 (plates) x 20
4x10
7x10
6x10

Rear delts on pec dec, 4 sets

Laterals with hold at top
30x10
40x10
50x8

Hammer curls
30x10
60x10
80x8

[SonOfDoom]

Sat

Max ssb on 12" box (previous max 460)

150x1
240x1
290x1
330x1
380x1
420x1
470x1 PR
500x0
480x0
440x1

Stiff legged GMs
Up to 415x2

Pulldown abs, 110x10 (pr)

Roman chairs, 3 sets

[SonOfDoom]

Sun

Speed box sqs and speed pulls testing out gray bands

With grays and blues looped over once at bottom
Up to a double at 315, not easy

Reverse band DL with grays
625x1
715x1
805x1, no straps, grip felt great

[SonOfDoom]

Tue, speed upper

Empty bar x55
Add doubled blue bands
Barx10
95x3
95x3 Felt slight twinge in L pec
135x3
135x3 Pec bugging me a lot more, stopped here. Either I wasn't recovered from last workout, just getting the cobwebs out from not training for 2 weeks, or didn't warm up enough. Prob partly all 3.

Wide grip pressdowns, 4 sets, 5-10 reps, heavy

Pullups, parallel handles narrow, straight legs. 10. Close grip palms facing in, 10. Parallel grip, 5 or 6.

Dumbbell upright rows into armpits
30x10
50x10
70x10
90x10 Felt WAY stronger than ever on these

3 sets very light pec dec, 20 reps each to get blood into pecs and stretch them out.

[SonOfDoom]

Wed, speed lower

Grey and blue bands, super heavy band tension, added prob 400-500

Bar x 2
135x2
225x2
275x2
315x2
365x2
405x2

Lunges
290x5 per leg, felt heavy after the super heavy banded squats

Leg curls, 4x15

Ab machine, 3x10

[SonOfDoom]

Sat, max lower

Floor deads
No belt
135x10
355x1
575x1
Add belt and straps
805x0, Missed at knees
760x1 PR

Zerchers on SSB from pin 7
150x1
240x1
370x1
460x1
500x1

Rev hypers on machine at gym
Half stack x 10
Full stack x 2 x 20

[SonOfDoom]

Tue, speed upper

Doubled blues flat bench
45x10
95x3
95x3
135x3
135x3
185x3
185x3
205x3
205x3
205x3
205x3

Pressdowns, 4x10

Hammer strength rows
2 plates x 15
4 plates x 10
5 plates and a 25 x 5
5 plates x 10

Rear delts on pec dec, 5x10

Hammer curls
45 x 10
60 x 5
90 x 5
90 x 5

[SonOfDoom]

Wed, DE lower

Reverse hyper
360x10
360x10
410x10
410x5

Speed sumo deads, no belt, reverse blue bands
10-12 singles with 535-625, most sumo

SSB lunges
150x3
240x3
330x3
410x3 L, 410x1 R (PR)
420x1 R (PR)

Hams have been wrecked, little stingers and same with abs so I called it quits today.

Back felt crappy so I did 360x20 reverse hypers to finish

[SonOfDoom]

Some recent vids.

805 raw deadlift miss: http://www.youtube.com/watch?v=qv6fWU1JOb0

760 deadlift: http://www.youtube.com/watch?v=2io55hN2ZJc

315 seated military press: http://www.youtube.com/watch?v=zQsDZpJT7v0


Fri, max upper

Seated military press. Previous best lift was 275
45x30
45x20
Some light pressdowns to get elbows/tris warm
135x5
185x1
225x1
275x1
300x1 (pr)
315x1 (pr), Video above

Pressdowns, 4x12

Hammer strength lats, high pulldown
2 (plates) x 12
3x12
4x12
5x12

Dumbbell laterals with short hold at top
25x10
35x10
45x10
65x10

[SonOfDoom]

Sat, ME lower

SSB squat off parallel box, previous PR was 510

150x5
200x1
240x1
290x1
330x1
380x1
420x1
470x1
510x1
560x1 Easy PR
600x0
600x0 Will get next time

Wide stance stiff legged arched back sumo DL, previous PR was 455
135x3
365x1
415x1
475x1 (PR)
495x1 (PR)

3 sets of ab rollouts

Roman chairs to finish

[SonOfDoom]

Tue, DE upper

Flat speed bench, doubled blues
45x10
95x3
95x3
135x3
135x3
185x3
185x3
225x3
225x2
255x3
255x3

Standing tri exts with blue bands
5 or 6 sets, 3-9 reps

Hammer rows, parallel ROM
2 plates x 5
3 x 5
4 x 5
5 x 5
5 x 5

Rear delts on pec dec
160x10
220x5
290x7 (pr)

Hammer curls
30x5
60x5
100x5

[SonOfDoom]

DE Lower, Wed

Reverse hypers
360x10
360x10
+70lbs x 10
+70lbs x 5

Speed box squats with blue and grey bands, looped once at bottom
45x3
135x2
225x2
315x2
405x2
455x2 Slowed down
365x2
365x2

Gym rev hypers
Full stack x 20

[SonOfDoom]

Vids of 405+ bands, 455+bands, and my crazy cat.

405 = http://www.youtube.com/watch?v=YVnqqkZpcWg

455 = http://www.youtube.com/watch?v=f8H9LPLz4Mg

Cat = http://www.youtube.com/watch?v=Ea-YJPGLLig

[SonOfDoom]

Fri, ME upper

Med grip floor press, previous PR = 440
135x3 Didn't feel great
225x1
275x1
315x1 Slow
365x1 Slow
405x1 Not hard but slow
450x0. Pecs just felt like crap

Flat db bp
100x10
175x3 (pr)
150x9

Pressdowns, 4x10

Wide grip parallel handle pullups with straight legs, 9, 5, 4

DB laterals with short hold at top
35x8
50x8
75x8 Getting strong on these

[SonOfDoom]

Sat, ME lower

Zerchers on SSB from pin 7 (previous PR: 510)

150x10
240x1
330x1
420x1
530x1 (pr)
550x1 (pr)
600x1 (90 lb PR)

Poor man's GHRs, 10, 5

Pulldown abs
80x10
100x10
120x5

[SonOfDoom]

Mon, repetition/assistance work

Chest been beat up lately so I decided to skip the explosive benching today, it really has been tearing me up.

Pressdowns, 6-7 sets of 10

Some clown was on the pullover machine so I did Hammer rows again

Hammer rows, mid high handles (previous PR, 5 plates and a 25 each side x 5 reps)
2 plates per side x 20
4 x 6
6 x 5 (pr) Feeling very strong
5 + 25 x 10 (pr)

Dumbbell upright rows (previous pr = 90s x 10)
45 x 10
65 x 10
100 x 10 (pr)

Light DB curls for bicep health
25 x 100 with lots of rest breaks (rest break = 3 big breaths)

[SonOfDoom]

Wed, DE lower

Speed DL with grey bands reverse

485x3
705x1
725x1
755x1
805x1
705x1

Zerchers for reps
240x5
330x5
420x5
480x5
520x3

Ab roller, 1 set of 10

Leg curls, 3x15

Lots of grip work

[SonOfDoom]

Thurs, max upper

Incline, wide grip. (Best lift 370 with wide grip)

135x10
225x1
275x1
315x1
335x1 Felt slow and crappy
405x0 As usual
405x0

Super pissed, this is the 3rd time missing 405.

Flat db bp
100x10
190x0

Sat on the edge of the bench and contemplated burning down the gym but decided to get back on the incline and see what the hell was happening

225x1
315x1
345x1
365x1
375x1 (wide grip PR)

Flat db bp
150x9
120x15

Pressdowns
Whole stack x 2
Most of the stack x 10

Pullups, narrow parallel handles
x15 (cheat kinda the last 2)
x6

Dumbbell laterals with hold at top each rep
30x10
50x10
75x8, with 2 more cheat reps

R bicep bugging me still, could be all the heavy zerchers irritating it over and over again.

[SonOfDoom]

Sat, max lower

Rack pulls at 17-18" (pin 3)
Starting with my new axle
135x10
355x1
485x1
535x1
585x1 Really slipping out of grip by this point. New slick axle, hard on grip!

Transferred all weights to a normal bar
No belt, straps only
705x1
Add unlatched belt + straps
785x1 Slow
Latched tight belt + straps
805x1 Very slow lift but smooth and strong

Countless sets of reverse hypers up to 6 plates a side

Ab rollouts, 1 set of 10 negatives on feet

Lying leg curls, 4x10

[SonOfDoom]

Mon, speed upper

DE bench with axle
emptyx20
95x3
95x3
135x3
135x3
155x3
155x3
185x3
185x3
185x3
135x3

Pressdowns wide grip on lat machine
4x15

Chest supported rows
50kg + 2 45s x 5
+ 4 45s x 5
+ 6 45s x 3 crappy half reps
+ 5 45s x 5 crappy reps

Axle upright rows
135x10
185x10
185x10
185x10
On the 185 sets, had to stop a couple times during the set to rest grip for a second, very intense on grip!!!

Reverse grip curls
65x10
95x10 Hard!

Rear delts on pec dec, each set supersetted with same weight/reps for pecs
80x10
160x10
220x30
+ 4 45s x 5

[SonOfDoom]

Tue, De lower
SSB box squats with super band tension

Empty x 2
150x2
240x2
290x2
310x2 Super hard

SSB lunges (previous one leg PR: 420)
150x3 each leg
240x1
330x1
460x0 Left leg, bumped tupid safety pins so I decided to try again
460x1 Left leg. Literally could not believe how well this went up. 460 with one leg, great PR
460x0 Right leg
380x0 R leg, just out of groove and beat from the heavy negative with 460
330x1 Felt like crap, R leg.

Rev hypers, 5 plates x 20

[908]

Why does no one post in this you're putting up huge numbers. Good luck with everything man.

I'm guessing the SSB lunges are done with a certain bar? Which? And for those heavy singles do you lunge forward and step back or step forward to complete the rep?

[SonOfDoom]

Thurs, Max upper
Log bench, bottom start. Previous PR: 405

95x20
185x3
275x1
325x1
365x1
420x1 (pr)
455x1 (pr)
470x1 (pr)
485x0

Pressdowns
Most of stack x 10 reps
Full stack x 4

Pullups, wide grip parallel handles
11
8
4

Heavy laterals
30x5
50x5
80x8
90x3 crappy reps

Axle curls and reverse curls, light sets of 10