Getout87's Powerlifting Log

[getout87]

Bench
135
185
205
235 (5 lb raw pr)
shirt
275 4bd
305 3bd
325 3bd
345 3bd
325x2 2bd

Incline DB
20@40
2x20@50

Wide tri push downs
3x15

Front DB should raises
3x10@20

Cable bicep curls
3x15

Hammer curls
3x15@35

[getout87]

Yesterday's squat workout was too horrible to post.

Today:
Bench
3x5@135
5x5@185
3x5@135 one inch pause

OH DB press
3x10@40

Hammer curls
3x10@40

Two tricep exercises
3x15

Static double OH deadlift holds
5x10 seconds@225

Random clean and jerk, snatch, DB snatch playing around. Got a 90lb DB snatch, couldn't get the 100 today.

[getout87]

Deadlift
225x2
315x2
365x2 sumo w briefs, took briefs off after
365x2
315x10

Hamstring curls
3x10

Single leg ham curls
3x10

Single arm rope and pulley pull downs
3x10

Squats, camber bar
2x5@150

[getout87]

Wide grip bent rows
10@95
2x8@135
8@165
5@185

Fat par lat pull down
3x12

Chest supported row
3x12 heavy

One armed rope pull down
3x10@90

Straight arm lat pull
4x15

Barbell curls
3x10@46

Sitting one arm curls
3x10@20

Hammer curls
3x10@mini band

Reverse grip kb curl
3x10@15

[bmontgomery87]

holy geeze at the back/biceps volume.

you tryin to get guns bro ?

nice work

[getout87]

holy geeze at the back/biceps volume.

you tryin to get guns bro ?

nice work

yeah man, just trying to get a huge back so the ladies will mire. also i hear it helps just about every lift, so that's cool too.

[getout87]

Reverse band bench- mini+monster mini, sets of 3
185
205
225
245
265
275
295
315 (bro spotted last rep)

Close grip to failure
185
190
195

DB pec fllies on floor to boards
3x12@30

Wide grip hammer tri extensions
3x15
burnout set

Rope tri extensions, back to machine
3x12

Reverse pec deck
3x10

Forearm curls
3x10@65 reverse
3x10@65 normal

DB Shrugs
3x10@100

Calf machine shrugs
3x10@stack

[getout87]

Oh press, sets of 5
95
110
115
130

Palms in db oh press
3x8@40

Bench, close grip 3 bd
2x15@185
15@195

Tate press ss lateral shoulder raises
3x12@35

Bb curls ss hammer curls
3x10@bar and 25db

Log press, reps working up to a single at 150. First time with the log, it was fun.

[getout87]

Deads, doubles
135
225
275
315
365
405 (PR)

One mat deficit
6@315
5@315
4@315

Hamstring curls
3x12

Calf raises
4x10

Back extension w/purple band
4x10

Lat pull down
3x8

Horizontal row, wide grip
3x8

KB swings
15@55
2x10@55 each hand

[bmontgomery87]

congrats on the deadlift PR

[getout87]

congrats on the deadlift PR

Thanks man. I'm really stoke to finally pull 4 plates raw conventional.

[getout87]

Bench, doubles
135
165
185
200
210
225
240 (PR for single, hit it for double)

DB bench
4x5@70
10@70

Lying DB tri extensions
3x10@20

Hammer grip tri extensions, cable
3x15

OH rope extensions
3x10

One handed row
3x10

[getout87]

Squats, triples
150
150
240
240
270
290
300
310

Squats, 3 count pause
7x3@150

Leg press
8@400
8@490
8@490
20@400

Good girl
3x12

Calf raise
3x10

Thoracic extension
3x10

Abs
3x10

Picked up some new squat shoes today:


I decided this morning that I'm going to stay out of gear for the rest of the year. I'm tired of being weak, and having the gear make me weaker. Time to get huge and strong the old school way.

[getout87]

Bench, 3bd
3@165
3@185
3@225
3@245
2@275
2@280

DB OH press
3x8@40

Tri extensions
3x15

Tate Presses
3x10@30

Lateral shoulder raises
3x10@25

Front KB shoulder raises
3x10@20

Barbell curls
3x10@45

Log clean and press
5@100
2x1@130
1@150 PR

After that I did 3 or 4 sets of squats @150 with the new shoes. i'm in awe of how much better squatting feels in them.

[getout87]

Started the Cube method today.

Rep Dead
Dead, 2 in deficit
3@135
3@185
3@225
3x3@285

4" Block pulls
2x3@305

Squat SSB oly
5x5@165

GHR
4x10

Back extension
2x25

[getout87]

Max Bench

floor press
2x3@135
2x2@165
1@185 (all singles after)
200
210
230
240
245
250 PR I think

Bench
2x15@170

Wide grip lat pulldown
4x12

Band pushdowns
4x25@monster mini

DB Shrugs
3x15@70

OH press
12@60
2x12@80

Ab, green band
4x15

[getout87]

Speed Squat

Squat
2x5@150
3@200
3x3@240
2@290 (reverse MM)

Oly squats
5x5@205

Leg Press
4x15@400

Rev hyp
3x12@155

KB swing
3x15@55

Green band ab
3x15

[getout87]

Accessory

Bench
5x5@140 just to get blood flowing

OH Press, 5 reps
95
115
125
135 (PR)

Calf raises
4x15

Cable curls
4x12

DB tri rollback extensions
3x10@30

Tate press
3x10@25

Cat back rows
3x10

Close grip seated row
3x10

Log press, was working on my split jerk today
100
120
130
150
160
170 (20lb PR)

[getout87]

Speed Deads

Deads
10x1@265

Snatch grip 4" blocks
20@200

Oly squat
3x8@200

BB shrus
3x12@225

Back extension
2x25

Lat pull down
4x12

[getout87]

Rep Bench

Incline bench
2x10@50
5@100
5@140
5x3@170

Incline DB
30@30
20@40

Close grip bench
12@135
12@145
12@150

Pec Deck
3x12 ascending

Band pushdowns
Lost count@ MM

[getout87]

Max Squat

Squat
2x3@150
2@200
2@240
1@270
1@290
1@310w
1@330w
1@340w
4@280w

Good Morning
3x8@135

Leg press
3x20@400

Rev Hyp
3x12@170

Back extensions
4x15@bwt+purple band

Band ab pulldowns
4x15@green

[getout87]

Bodybuilding Day

OH press, 5 reps
110
120
120
120
140 PR

Calf raises, bwt
30
2x15

Hammer curls
3x12@30

Palm down band curls SS band pushdowns
4x20@monster mini

Wide pec fly/press
3x10@30

Wide grip horizontal row
3x10

Leg raises w/ KB
3x10@15lb ea

Log press
100
100
130
130
140
150
160
170
180 PR

[bmontgomery87]

140x5 is pretty good for a strict press.


Interesting seeing the log press.

[getout87]

140x5 is pretty good for a strict press.


Interesting seeing the log press.

Yeah, I was pretty surprised. OH Press always feels so hard that I never really know when I'm stronger. The log press is just fun, we always do a "sunday funday" where we do whatever interests us, log press is what has been fun for me lately.

[bmontgomery87]

Yeah, I was pretty surprised. OH Press always feels so hard that I never really know when I'm stronger. The log press is just fun, we always do a "sunday funday" where we do whatever interests us, log press is what has been fun for me lately.

sounds pretty sweet. I try to do that with my overhead/weak points days, I'll go in with 1-2 lifts planned and then just do whatever the hell I want and try something new.

I tried cleans for the first time in ages, didn't go so well.

[getout87]

Max Dead

Dead off 2 mat
135
225
275
315
365
385
405
425
455 big PR, most I've ever pulled

Sumo straight leg deadlifts
2x6@265

DB row
3x12@80

DB Shrug
2x20@100

Up and down plank
2x25

[bmontgomery87]

damn. those deadlifts are movin' on up.

[Kellybeans1980]

Quite an improvement! lol, I knew when I saw you tag something #aware that you were on here. sorry it took so long for me to put 2 and 2 together. See, I don't get to see all this stuff on other forums. I'm excited to see such progress.

[getout87]

Speed bench

Floor press
2x10@50
2x5@140
5x5@175

Incline DB press
3x15@60lb

Band pushdowns
4x25@MM

Standing military
3x10@40 db

Pec deck
3x12

Green band ab
2x25

[getout87]

Rep Squat

Squat
2x3@150
2x3@200
2@240
5x3@260

Wide Stance GM
3x8@150

DB weighted lunges
3x15@30 ea hand

hamstrings were cramping pretty bad after this, i foam rolled a little and stretched

OLY Squat, ATG
50@135
One giant set, didn't re-rack until I hit 50. I told my buddy to not count any that were high, I think I cut 3 high on accident but got 50 good ones. This was one of the toughest thing's ive done in the gym so far. Feels great to have done it.

Green band ab
2x25