The long quest to big numbers

**cjowns76** · 10-02-2014, 07:26 PM

Alright, log number 3 for me. Hopefully I won't get training ADD and ditch this one too. I keep trying and failing to keep a consistent log, but this is the one I keep.

My current Numbers
Back Squat: 455 (sleeves)
Bench: 250x5
Deadlift: 550

I have a weird 8 weeks coming up in terms of Comps.
October 26th: meet at 181
November 22nd: Charity meet @200 and under

Goals for each:
October 26th:
460/305/560
November 22nd
470/310/570

I'm considering doing the deadlift only for the second so I can keep training my squat and bench hard, but we'll see. I'm really only doing it for charity so I'm not taking it seriously.

Soooo where have I been?

I took a hiatus from powerlifting for a month and a half and switched to oly lifting. It was fun, but I never completely sold my self into it. Albeit, I come back and no surprise here, my low bar and sumo dropped. Now my numbers are climbing back up (thank god), but we will see how this next meet goes.

What are my personal goals for this log?
1) KEEP THE LOG GOING
2) Be consistent with powerlifting
3) Be patient

I guess I'll start with day one, today...

Workout

Back Squat
3's
55 (Texas Squat Bar)
145, 195, 235, 285, 325
375, 415
Downsets
325x3x2
235x3x2
145x3
Good stuff here. 415 felt super smooth. I'll go for 420 for 3 next squat workout.

Cambered Bar Box Squat
65x5
155x5
205x5
245x3
335x3
385x1
425x1
Hips are dddeeeeaaadd
Downsets
335x3
245x3x2
155x3x2

Cambered Bar Good Mornings
65x10
105x10
155x10

I'm sufficiently sore.

**cjowns76** · 10-03-2014, 04:55 PM

Gawd I suck at making thread titles.

Annnyyyywwwwayyyys my workout today.

Workout

Bench Press
45x5
135x1
185x1
225x1
250x1
265x1
Eaasssyyy

Military Press
5's
45, 75, 95, 115
135, 150, 165
135, 125, 115

CG semi Incline
5's
135, 155, 185, 200
210, 185, 155, 135

3 Way shoulders
3 sets

Bent Over Rows
6x10

**cjowns76** · 10-04-2014, 09:39 PM

Had my last heavy deadlift day until the meet today. Basically hit a 1RM

Workout

Deadlift
115x5
165x3
205x2
255x1
295x1
345x1
385x1
435x1
455x1
505x1
530x1
551x1
571x1
BIIIIG PR

Conv Deadlift
2x10
335

Good Mornings
4's
135, 185, 225, 275, 295, 315

**cjowns76** · 10-05-2014, 07:58 PM

Decent work done today. My back was kinda fried after the deadlifting yesterday so lets just say I was a little bit less then fresh... Lolz.

Workout

Bench Press
135x5
185x5
225x2
255x3
225x3(Slingshot)
255x5(Slingshot)
265x3(Slingshot)
275x3(Slingshot)
285x1(slingshot)
295x2(slingshot)
185x3x3 (form)

Semi Incline Spoto Press
140x10
155x10
165x10

DB Flies
3x10
35, 40, 45

Bent Rows
5x10
135, 155, 170, 195, 195

Lat Pulldowns
4x10

Curls for da gurllz.

**cjowns76** · 11-05-2014, 02:27 PM

Long time, no see.

Workout

DB Flat
85x10
85x10
80x10
65x10

DB Incline
60x10
70x10
80x9
60x11

Close Grip Bench
165x5
185x5x2

Pushdowns
5x20

Curls
3x12

**cjowns76** · 11-06-2014, 08:40 PM

Deadlift day. I'm destroyed.

Workout

Sumo pulls
135x5
225x5
315x5
365x5
405x5
455x5
365x10
315x20
My hands hurt

Sumo Block Pulls
Right below the knee
4x5
495

RDL's
3x20
185, 185, 205

Decline Crunches
4x25

**cjowns76** · 11-09-2014, 04:53 PM

Yesterday's Workout

Front Squat
45x5
95x5
135x5
185x3
225x5
275x5x4

Good Mornings
275x8x4

Stiff Legged deads
225x10x3

Today's Workout

Bench Press
215x5
245x5x3

Reverse Band Bench
275x5
295x3x3
315x2x2

Spoto Bench
215x5x2

Skullcrushers->Close Grip
5/15x70x4

**cjowns76** · 11-10-2014, 10:47 AM

Today's Workout

Conventional Deadlift
335x1x10

Zercher Squats
25x5
115x5
205x5
255x3
295x5x4

Stiff legged Deads
275x5
315x5
365x5x5

Reverse Hypers
4x12

**MNStrength915** · 11-10-2014, 10:54 AM

Originally Posted by cjowns76

Today's Workout

Conventional Deadlift
335x1x10

Zercher Squats
25x5
115x5
205x5
255x3
295x5x4

Stiff legged Deads
275x5
315x5
365x5x5

Reverse Hypers
4x12

Do you get could carry over from the high rep stuff too meet day? Im thinking about adding some into my training. Also great DL

**cjowns76** · 11-13-2014, 04:19 AM

Originally Posted by MNStrength915

Do you get could carry over from the high rep stuff too meet day? Im thinking about adding some into my training. Also great DL

Hey sorry for the late response! Work + School has been kicking my ass haha.

I think it has! One of the main benefits I get from it is psychological. That high rep sh*t sucks! I do it for main work once a training cycle at the beginning.

Two days ago Workout

Incline DB Bench
40x10
60x5
80x5
90x5x4

Flat DB Bench
90x4x5

Close Grip Bench
3x12
135

Pushdowns
4x20

Concentration Curls
3x10

Tricep overhead extensions
3x10

Yesterday's Workout

Sumo Deadlift
135x5
185x3
225x3
315x3
405x3
455x3x3

Sumo Block Pulls (2 inches below knees)
135x3
225x3
315x3
405x3
495x3
545x3
585x1
600x1

RDL's
205x20
225x20

Did some random hamstring work at the end to stretch out.

**cjowns76** · 11-14-2014, 09:10 PM

Workout

Front Squats
45x5
135x5
185x3
225x3
275x3
315x3x3
First two sets beltless, third set unbuckled
225x3x3
135x5x2

Good Mornings
295x5x2

Stiff Legged (Very stiff)
275x5x3

**cjowns76** · 11-16-2014, 03:34 PM

Tired

Yesterdays Workout

Bench
260x2x3

Reverse Band Bench
295
4,3,3,3,2

Spoto Press
225x3x3

Skullcrushers->CG Bench
70/8/20x4 sets

Today's workout

Conv Deadlift
365x1x8 (1 min rest)
Easy

Zercher Squats
275x5x5

Stiff Legged Deads
405x3x3

Reverse Hyper
4x12

Decline Crunches
4x25 BW

**cjowns76** · 11-17-2014, 03:36 PM

Workout

Incline
5's
45, 95
135, 155, 175
Working sets
190, 190, 192.5

DB Flat Bench
85x8x4

Close Grip Bench
155x10x3

Pushdowns
4x12

Concentration Curls
3x8

Overhead DB Tri Ext
3x12

Hammer Curls
4x12

**cjowns76** · 11-19-2014, 06:56 PM

Such tired.

Yesterdays workout

Sumo Deads
455x5x3

Deficit Deads
3's
315, 365, 405

RDL's
2x20
225

Workout
Front Squat
45x5
135x3
185x3
225x3
275x1
315x1
340x1
365x2
365x1x2
315x1
275x5
225x5
135x5

Good Mornings
Up to 315x3x2

Stiff Legged Deads
295x3
315x3x2

**ACSZZ1988** · 11-19-2014, 07:02 PM

Mirin those numbers. I'm really trying to get stronger maybe one day I'll make it too. Congrats good luck

**cjowns76** · 11-20-2014, 09:12 PM

Originally Posted by ACSZZ1988

Mirin those numbers. I'm really trying to get stronger maybe one day I'll make it too. Congrats good luck

Thanks! It's just a matter of being patient and staying consistent... You got it!

Todays Workout

Trained with a bunch of 400 pound benchers. T'was excellent.

Bench Press
45x5
95x5
135x5
185x3
225x2
250x1
270x2x3
Pretty easy. I AM AWFUL AT TOUCH AND GO REPS. Switched to paused and felt 10x better.
Slingshot Reps
295x3x2
280x3
Form Reps
135x3x2

Spoto Press
45x5
85x5
105x5
135x3
185x2
205x2
225x1
240x2x3
Damn. Felt these.

Skullcrushers->CG bench
85x5->10x4

Curls
45x25x4

**cjowns76** · 11-21-2014, 02:43 PM

Such tired.

Workout
Conventional Deadlift
405x8

Conventional stance block pulls (above knee)
405x5
495x5
525x5
545x5

Sumo Pulls (Explosive)
300x10x2

Reverse Hyper
4x20
210

Decline Sit ups
4x20

**cjowns76** · 11-22-2014, 04:11 PM

Workout

Incline Bench
45x10
95x5
135x5
165x3
185x3
205x4, 4, 3, 3, 2
135x5

DB Bench Press
90x5x4

CG Bench
165x8x4

Tons of accessory work.

Been a busy week for me. Lot's of work and school.

**cjowns76** · 11-24-2014, 01:19 PM

Workout

Box Squats down to Parallel
365x5
390x5x3

Sumo Deficit Pulls
4x5
405
Sumo Pulls
1x5
405

Glute Ham Raise
4x10

Reverse Hyper
4x12
210

So. Sore.

**cjowns76** · 11-25-2014, 02:32 PM

Workout

Bench (Light)
185x3x5

DB Shoulder Press
60x10
70x10x4

Lateral Raises
4x10

Lat Pulldowns
4x12

Straight Bar Curls
4x5

Preacher Curl
4x10

Hammer Curls
4x10

**cjowns76** · 11-26-2014, 01:28 PM

Workout

Deficit Conventional Deadlift
315x5
365x5
385x5x3

Zercher Squats
115x5
165x5
225x5x2

Front Squat
225x5x2

Shrugs
3x15

Cardio
Prowler
60 feet
200 pounds
6 trips

**cjowns76** · 11-27-2014, 05:23 PM

Workout

Bench Press
45x10
135x5
195x5
225x1
255x5
225x5x3
195x10
135x20

Overhead Press
5's
135, 145, 135, 135

Bent Rows
5's
135, 155, 155, 135

DB Bent Rows
4x8
80, 90, 100, 115

**arturogatti** · 11-28-2014, 08:36 AM

Was in on your first log so in here as well.

**cjowns76** · 11-29-2014, 03:17 PM

Originally Posted by arturogatti

Was in on your first log so in here as well.

Happy to have you! Thanks for subbing.

Yesterday's Workout

Back Squat
135x3
185x3
225x3
275x2
315x1
365x1
405x3x3 (Easy)
365x3 Paused
315x3x2 Paused (Beltless)

Sumo Deads
135x3
225x3
315x3
365x3
405x5
415x5
430x5x2

GHR
4x10

Reverse Hyper
4x10

Today's Workout

DB Military Press
80x5x3
60x10x2

Lateral Raises
3x10

Lat Pulldowns
4x10

Hammer Curls
4x10

Preacher Curls
4x10

**cjowns76** · 12-01-2014, 02:58 PM

Today's Workout

Cambered Bar Squats (Beltless)
65x5
155x5
205x5
245x5
285x3
315x5x5
245x5x2 (Pause)

Good Mornings
45x8
95x8
135x8
185x8
225x8x2
135x8

GHR
4x10

Reverse Hyper
4x12

Progression Scheme for Cambered Bar:
12/1: 315x5x5
12/5: 330x5x5
12/9: 340x5x5
12/13: 350x5x5
12/17: 365x5x5
12/21: 375x5x5
12/25: 390x5x5
12/29: 400x5x5

**cjowns76** · 12-04-2014, 01:45 PM

12/2/14

Bench
205x5x8
185x10
135x20

DB Incline
70x10
80x10
80x10
70x10

DB Fly's
4x20

Yesterday's Workout

Sumo Deadlift
415x5x5
Easy, next week is 430x5x5

Stiff legged Deadlift
135x10
185x10
205x10x2

Reverse Hyper
4x12

Decline Crunches
4x25

Today's Workout

Bench
135x10
185x3x3
225x11 (Paused)

Military Press
95x5x4
95x5+(25)

Shrugs
4x10
135, 225, 315, 385

Bent Rows
185x5x3

**cjowns76** · 12-05-2014, 12:27 PM

Cambered Bar Squat
335x5x3 (Beltless)
335x5 (Belt unbuckled)
335x5+(Belted) (10)
245x3x3 Paused

Good Mornings
4x8
145, 165, 175, 185

GHR
5x10

Reverse Hyper
5x12

**musclehead09** · 12-05-2014, 03:57 PM

Orgasmic workouts. IM IN! Great to see a new log man

**cjowns76** · 12-06-2014, 09:34 AM

Originally Posted by musclehead09

Orgasmic workouts. IM IN! Great to see a new log man

Thanks Muscle! It's good to have you!

Workout

Bench
45x10
135x10
185x5x2
215x5x4
215x5+(9)
185x11
135x20x2

Incline DB bench
10's
45, 60, 70, 75, 75, 60

DB's Fly's
20's
20, 25, 30, 30

**jonahrock88** · 12-07-2014, 09:56 AM

Boooom!!

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