Here's my old log: http://forum.bodybuilding.com/showth...hp?t=129809573
My current maxes are about 315 / ~205 / ~385 raw, and I've almost benched 275 (about two inches from touching) with a loose F6 and I deadlifted 455 with a loose Super Centurion with straps that are long enough so that even with them up they're basically a big pair of briefs, all at a hefty 152 pounds.
I want these numbers to go up.
I'll be competing at the USAPL American Open in December this year. I think a 1250 total is easily within reach by then in single ply, especially if I can gain a few pounds by then.
I'll be lifting almost exclusively raw until the end of the summer, par trying out my squat suit here and there because I'm nowhere near acclimated to the internal pressure, even with straps down.
Anyway, that's enough talking. I present to you, my log.
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Thread: Muscle milk and protein bars
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05-31-2011, 07:31 PM #1
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
Muscle milk and protein bars
Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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06-02-2011, 07:00 PM #2
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06-04-2011, 02:06 PM #3
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06-06-2011, 06:50 PM #4
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06-08-2011, 06:08 PM #5
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06-10-2011, 09:56 PM #6
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06-13-2011, 04:57 PM #7
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
2A 06/13
Squat
265x5
Bench
170x5
Row
160x5
Tri pulldown abs
(47x10)x4
45 degree hypers
(bwx10)x2
Squats are feeling rather heavy for some reason. It's probably because I'm not used to the volume. The fourth warmup feels like a workset to me. I hope I'll get used to it before the weights get too heavy.
Rows were supposed to be 155 but I forgot. Oh well.
Started off real light on assistance because I'm still trying to get used to the volume just on the main three exercises each day.Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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06-15-2011, 05:21 PM #8
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
2B.5 06/15
Oly squat (or as close to it as I could get)
200x5, 200x5
Military press
115x5
Sumo deadlift+belt
325x5
Tri machine abs SS rope tricep extensions
53x10 / 53x6
53x10 / 43x10
53x10 / 33x12
Neutral grip pullups
bwx20
I'm not lifting again until Monday so I figured I'd get some of my C day done.Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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06-21-2011, 06:26 PM #9
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06-23-2011, 05:19 PM #10
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06-25-2011, 04:54 PM #11
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06-28-2011, 05:56 PM #12
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06-30-2011, 06:13 PM #13
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07-02-2011, 02:12 PM #14
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07-04-2011, 08:02 PM #15
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
It looks like I might be competing in a strongman event at the end of August. It's called the Capital City Classic on August 27. There's two divisions: LW and HW open. So I'll be outweighed by 75 pounds by the other guys, but the events (and weights for them) don't look TOO grueling. It's part of a larger event, all for charity, and two of my other friends will be doing it, so why not? I'll probably try out some events this weekend and decide if I can handle it.
Last edited by goosefrabbas; 07-05-2011 at 06:11 PM.
Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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07-05-2011, 06:38 PM #16
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
5A 07/05
Squats + belt
290x5
Row
170x5
Bench
185x5
decline situps
4 sets of bwx10
hypers
4 sets of bw+10x10
Squats felt great, even though I hurt my knee yesterday playing football. I don't know if it's the programming or my increased eating, or both, but I'm finally making progress. Bench wasn't great because my shoulders were sore from dips I did Saturday and throwing the football. I shouldn't have done those dips. I'm still going to keep the assistance light. Anyway, bench and deads will be getting this week.Last edited by goosefrabbas; 07-07-2011 at 05:11 PM.
Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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07-07-2011, 05:41 PM #17
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07-10-2011, 10:10 AM #18
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
5C(?) 07/09
Tire flip weighs 330 pounds new, so it was maybe only 300
a few doubles and triples to warm up, then a set of 10
Squats
+belt
275x2
+suit(Centurion, 38)
315x2
335x2
365x1
385x1
405x1
+wraps, not very tight
425x1
Bench
185x1
+shirt(F6, 38)
3 board press
225 for a few singles
raw bench
185x2 LAT CRAMP!
15 pullups
I went to a PL gym in Baton Rouge and trained with some friends. It was nice having good equipment and reliable partners/spotters for a change. I'll hopefully train there every weekend the next month and a half or so and do some strongman type stuff for my C days.Last edited by goosefrabbas; 07-10-2011 at 05:20 PM.
Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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07-12-2011, 04:58 PM #19
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
6A 07/12
Squat
+belt
295x4 missed fifth rep
Bench
45x10
Row
45x10
3x10 decline situps
Both of my elbows, but especially my left one, have been hurting a lot since Saturday night after the workout, maybe from the tire flipping. Hopefully they heal quickly.Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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07-14-2011, 05:17 PM #20
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
6B 07/14
Wide stance squat
145x5 just to warm up
Deadlift
+belt
360x3 couldn't get 4th off floor.
Military press
125x4 missed 5th due to triceps
I guess I'll be doing 5C Saturday and repeat week 6 next week.
Elbows feel better but knees are still hurting a little and wrists were hurting.Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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07-16-2011, 05:05 PM #21
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
not sure what to call it, maybe 6/5/5C? 07/16
Squat (6)
300x3
Bench (5)
190x3
140x8
Row (5or6)
175x3
125x8
Squat was from 6C, bench was from 5C, and my row was 5C. Row weight is the same for 6C, so I don't know if I'll do 6 or 7C for row next week.
Dips
bw+45 x 3
bw+70 x 3
did these for a little extra tricep work because tri pulldowns just hurt my shoulders, but I'm probably doing them wrong.
Static holds (over/under)
4 sets of 415 for 5 seconds
My grip sucks and I want to incorporate some strongman training so I can eventually compete in that, so I might as well start somewhere. I'm not sure how much this static hold stuff will help. The hardest thing to this was the pain from the knurling on the bar. For grip I might be better off doing whatever version of farmer's walk I can do at my gym.
I might do some keg work tomorrow if the weather permits.Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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07-17-2011, 12:51 PM #22
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
07/17
keg = ~50 pounds
snatch - kegx10
clean & press - kegx10
snatch - kegx10
clean & throw over the back of my head - kegx10
I also tried a keg toss with a 25 pound keg but after two tries I realized I didn't have enough space. This was fun.Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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07-19-2011, 05:33 PM #23
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
07/19 7/6/6A
Squat (7)
300x5
Bench (6)
190x5
Row (6)
170x5
I slept about 5 hours last night so I was really tired, so I just did the main exercises. My right lat was in a little pain while squatting and my left elbow while benching. Still, my elbow's feeling much better from my last A day. Left knee is still hurting but it's not really affecting my performance from what I can tell, because my squats are still shooting up.Last edited by goosefrabbas; 07-20-2011 at 06:08 PM.
Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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07-19-2011, 07:27 PM #24
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07-20-2011, 04:27 PM #25
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
07/20
did some keg and throw behind my head's or whatever for fun
55x10, 60x6, 65x2 or 3, I forgot. It feels like double the weight.
then I walked around with an empty keg overhead for a minute or so. I read it was supposed to work your core but I only felt it in my shoulders/traps. Maybe it wasn't heavy enough or it wasn't for enough time.
Going lift in BR Friday night. I'll do something similar to my B day (some form of squat, ohp and deadlift). Saturday I'm going watch an SPF meet.Last edited by goosefrabbas; 07-20-2011 at 06:11 PM.
Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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07-20-2011, 06:00 PM #26
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07-20-2011, 06:26 PM #27
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07-22-2011, 10:17 PM #28
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
idk 07/22
Wide stance squats
185x5
Sumo deadlift
315x10-15 a bunch of sets of singles, twos and threes, and a set of four. Mostly just worked on form.
conventional deadlift
275x5
315x0
For fun. If my sumo stalls too long I might switch to conventional for a while.
Military press
115x4
95x8
one-armed snatches
a few reps at 65 pounds and a few at 40 kilos, both arms
I lifted after 9pm and hadn't eaten since 4, so it was a sucky day. I felt weak on everything, especially presses. Hopefully Sunday will be better. Spreadsheet calls for 310x3 but I might just do 305 (then 315 the next week). Maybe I'll do 305 with the heavy clips so it'll be about 307-308, right in the middle. Depends how fatigued I am from today's workout.Last edited by goosefrabbas; 07-22-2011 at 10:37 PM.
Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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07-23-2011, 09:47 PM #29
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
I went watch a meet today, the SPF Louisiana Open or something like that. It's the first time they've ever had a meet in Louisiana so maybe ten people showed up. It was over in four or five hours. There was a guy who deadlifted 700ish which was pretty cool, and a 140ish pound Crossfit girl who totaled 800+ raw. I also bought a pair of the new Inzer gripper knee wraps for $30 (normally 35 retail plus shipping plus tax).
The Crossfit gym the meet was held at has some really nice equipment. I did a few pullups on some rings and a few GHR's during a break. GHR's aren't as hard as I thought, but I was feeling them a few hours after I did them. Hopefully it doesn't affect squatting tomorrow, but if it does, oh well. I'm sure I can get 305 for 5 next A day after I get rest.Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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07-24-2011, 05:47 PM #30
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
Gym was only open noon-5 today and the weather was too bad to go out in time to get a full workout in, so I'm going tomorrow after work like usual.
Also, my first meet is in 20 weeks. I'm gonna have to start getting some shirt work in eventually.Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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