Who cares about aesthetics...this is powerlifting

**gfoutris** · 12-23-2010, 10:57 PM

Starting a log to keep track my stuff...

Monday:

pause squats: 315 6x2

defecit deads(3 plates): 405 6x2

barbell lunges: skipped (will work on not being a little bitch next time)

GPP circuit (took approx. 2 minutes total):
-bearcrawls, ropes, suicides

Tuesday:

pause bench: 215x2x2x2x2x1x1

Incline dumbell bench: 65x? 75x? (try to remember your ****)

Military press: 135x2x2x2x2x3x3x2x1 (epic fail)

Wednesday: off

Thursday:

Reverse band squats: 345 6x2

Rack Pulls: 515 6x2...thinking i might have only done 5x2

back raise, pec fly

**gfoutris** · 12-24-2010, 03:10 PM

Friday:

Pin presses: 225 2x2
245 2x2x2x1x1

Military press: 135 2x2x2x3x3x3x3x3

jam presses: 95 4x5

band pull aparts

**gfoutris** · 12-27-2010, 03:48 PM

took the whole weekend off

Monday:

Pause squats: 325 2x2x2x2x2x1

Deficit deadlifts (2 plates): 405 6x3

barbell lunges: skipped

neck

**gfoutris** · 12-30-2010, 11:15 AM

Tuesday:

Benchpress: 205x1 225x2x2x1x1 (felt really ****ty)

Incline DB: 65x8 75x6

Wednesday: Military press: 135x2x2x3x3x3x3x3x3

Kroc Rows: 95x10 (each side)
115x10 (each side)
decline abs: 25x10, 45x10

Thursday: box squat: 315 6x3 felt pretty weak in the hole, lockout was good

skipped rack pulls, did good mornings 135x8, 185x5, 205x5

bodyweight pullups: 12 reps, 10 reps

**gfoutris** · 01-04-2011, 06:25 PM

Friday: pin presses: 235 6x2, military press, jam presses

Monday: pause squats 315x3

defecit deadlift (2 plates): 365 6x3 felt pretty weak on deadlift today

**gfoutris** · 02-07-2011, 11:32 PM

max out week:

Monday: squat

135x8
225x5
275x2
315x1
365x1
415x1
425x1

**Big.Jazayrli** · 02-07-2011, 11:33 PM

always glad to see another PL brah

what're your stats man? Competing any time soon?

**gfoutris** · 02-07-2011, 11:40 PM

Originally Posted by Big.Jazayrli

always glad to see another PL brah

what're your stats man? Competing any time soon?

Thanks brah. right now i am at 425 squat, 245 bench, 515 deadlift. hopefully gonna do a PL meet in the summer

**KevinAlvarez123** · 02-08-2011, 10:15 PM

goodjobgeorgeman

**gfoutris** · 02-11-2011, 09:28 PM

Wednesday: Bench

getting stuck in the usual spot
135x8
185x3
215x1
225x1
250x1 (sort of)

Friday: Deadlift

135x8
225x5
315x3
405x1
455x1
525x1
545x1 (previous best was 515)

**KevinAlvarez123** · 02-11-2011, 09:41 PM

who is that handsome guy shaking his head at the end of your deadlift video?

**gfoutris** · 02-12-2011, 09:38 AM

Originally Posted by KevinAlvarez123

who is that handsome guy shaking his head at the end of your deadlift video?

some ***got

**gfoutris** · 02-13-2011, 02:40 PM

Sunday:

Benchpress:

warmup (135x10,165x6)
185x10
185x7

(3-boards)

225x3x2x3
185x7

and then came hell: 10x10 Bench (I dont know why the hell i agreed to this, it was KevinAlvarez123 's idea)

155x10
155x7
145x10
135x10
115x10
105x10
95x10
95x10
95x10
95x11

last set:

**KevinAlvarez123** · 02-13-2011, 02:50 PM

Call me crazy, but this doesn't look like powerlifting to me

**gfoutris** · 02-13-2011, 03:20 PM

Originally Posted by KevinAlvarez123

Call me crazy, but this doesn't look like powerlifting to me

pls go

**gfoutris** · 02-14-2011, 10:31 PM

The second day of deload went pretty well, chest is dying from yesterday (see post above)

front squats (used oly grip):
95x10
135x8
185x3
workset: 225 5x3 (need to work on keeping head up and upper back tightness)

snatches:
45 warmup
95 3x3
135 3x3

pullups (underhand)

10 reps...and went home

**ZaeYeL** · 02-14-2011, 10:41 PM

looks like you have some deadlift form issues- massive back curvature :P
cool enough log though

**gfoutris** · 02-16-2011, 04:56 PM

Deload Day #3

Decided to do some deadlifts

135x10
225x8
315x5
workset: 405 3x5

snatches

45xwarmup
95x3
135x3
145x1
155x1
165xfail

**KevinAlvarez123** · 02-16-2011, 05:43 PM

howd the back feel brah

**gfoutris** · 03-23-2011, 10:33 PM

Alright I pretty muchh haven't updated this in forever so I'm just gonna post with the workouts i have done the past couple of weeks.

Went home for spring break

Monday:
decided to max out on squat.Did not end well
135
225
315
375
405
435xFAIL
Didn't stay tight enough, didn't keep my air in either

Sumo Deadlifts:

got up to 455x1

Tuesday

Bench:
This was the best I have ever felt on bench

got up to 225x5 (3 rep PR)...I still don't understand

sitting military press: 155x3x5

Wednesday:

oly lifts, form is feeling A LOT better for snatch

155 snatch

135 cleans

Thursday: off

Friday:

Squat: worked up 335x5

deadlift: felt pretty bad 405x7 w/ straps

Sunday: bench didn't feel to great 195x3x5 no spot

Got back to school

Monday:

Squat: 365x2x3
375x3 PR

Deadlift: 405x2x3
425x3 trying to focus on keeping core/upper back tight

Tuesday: oly lifts: snatch 135, cleans 135, bench 195x3x5

wednesday: off

**gfoutris** · 03-25-2011, 10:09 AM

Thursday:

defecit reverse band deadlifts:

135x8
225x5
315x3
405x1
435x1
455xFAIL

front squat: decided to go for 1 rep max
95x10
135x8
185x5
225x3
275x1 it was pretty ugly

block pulls
135
225
315
405
495
545 NEED TO WORK ON PUSHING HIPS THROUGH

**gfoutris** · 03-25-2011, 08:17 PM

Friday:

Bench:
135x8
175x5
195x3
225x3 (2-boards)
235x3 (2-boards)
245x2 (2-boards)
245x2 (2-boards)

Push Press:
95x8
135x5
185x3x3x3
135x8

Dips:
bodyweight
45x8
45x5

lat raises

**gfoutris** · 03-26-2011, 03:12 PM

Saturday:

Oly Lifs

Snatch:
barx2 warmup
95x2x3
135x2x1
155x1 failed a couple of times but eventually got it

Clean and jerk:

135x2
165x1
185x1
205xfailed several times (video below)

I also just ordered some oly shoes today, can't wait to start lifting with those...hope they make a difference

**KevinAlvarez123** · 03-26-2011, 03:22 PM

Lots of powerlifting in here (not srs)

**gfoutris** · 03-26-2011, 06:43 PM

Originally Posted by KevinAlvarez123

Lots of powerlifting in here (not srs)

recently i have taken an interest in olympic lifting and hope that it will add to my gains as a powerlifter. problem?

**KevinAlvarez123** · 03-26-2011, 06:47 PM

Kinda a problem man. Came in here for powerlifting and all I see is you lifting for aesthetics

**gfoutris** · 03-26-2011, 10:28 PM

Originally Posted by KevinAlvarez123

Kinda a problem man. Came in here for powerlifting and all I see is you lifting for aesthetics

lol

**gfoutris** · 03-28-2011, 05:53 PM

Monday:

Squat: Felt pretty good going into this workout and ended up with a 2 rep PR

135x10
225x5
315x3
365x1
380x2 PR lost all tightness on third rep, need to work on upper back tightness/sitting up

Deadlift: still trying to really focus on the driving the hips through and keeping the back tight ended up with a 3 rep PR

135x8
225x8
315x5
405x3
465x2x3

Power Snatch
bar warmup
95x2x3
115x3
135x3

bb rows 185, bodyweight pullupsx2, biceps w/ barx2

**gfoutris** · 03-29-2011, 05:17 PM

Tuesday:

Benchpress:
95x10
135x8
185x3
225x1
235x1
240xFAIL
240x1
245xFAIL

Military Press:
95x8
135x7
135x6

lateral raises
45x2

cable pressdowns, ab pulldowns

**breathinglife** · 03-29-2011, 05:23 PM

That was some strong deadlifting on that last session!

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