Mivi320: Improving everyday

[mivi320]

Haven't kept a journal on here since 2008 I believe, but here I am.

Current stats
H: 5'7
W: 164
BF: 10%

Powerlifting competition lifts @ 165 lb wt class:
Squat: 425
Bench 335
Deadlift: 530


Goals: physique improvement and getting stronger. There are some meets I have my eye on. Just going to get back into journaling. Usually log my sessions on an excel spreadsheet, but going to update this thing periodically too for some additional motivation.

[fittofattofit]

Great lifts at 165 and would be looking very solid at 10%
Do you think you'd be good for those PR lifts now and do you have some targets on the lifts you'd like to achieve?

[mivi320]

Great lifts at 165 and would be looking very solid at 10%
Do you think you'd be good for those PR lifts now and do you have some targets on the lifts you'd like to achieve?

Yes, my bench has improved significantly. Probably new paused 1RM 340-345 now.

Squat and DL are hovering around my personal bests. Had some injuries (SI Joint and TFL) the past 2 months, but been working with it doing the best I can.

[mivi320]

6/29: Squat

ATG Squats
315 X 3
4 X 10 @ 275
3 X 12 @ 225

Leg Extension
5 X 12 @ 175

Leg Curl
5 X 12 @ 110

Notes:

Felt okay here. Still some minor hip pain but manaeable.[/b]

6/30: Bench

Bench Press with 2 second pause count
6 X 4 @ 280

Slingshot Bench Press
325 x 1
350 x 1
315 x 3

Incline BB Press
225 X 5
4 X 10 @ 185

Notes:

Good session.

Progress Pic:

[fittofattofit]

Squat and DL are hovering around my personal bests. Had some injuries (SI Joint and TFL) the past 2 months, but been working with it doing the best I can.

Snap with the SIJ and TFL. What have you been doing to work through them?

Impressive physique .. looking really lean and dense. I'm basically the same height and weight and you're making me feel like a marshmallow

[mivi320]

Snap with the SIJ and TFL. What have you been doing to work through them?

Impressive physique .. looking really lean and dense. I'm basically the same height and weight and you're making me feel like a marshmallow

Thanks.

Physical therapy and had to back off squatting and deadlifting for 5 weeks. This was my first week back into squatting and the pain level has subsided significantly. Just going to continue to foam roll, SMR with lacrosse ball, and warm-up thoroughly before my lower body work. Hope it heals up soon.

[mivi320]

[b]

7/2: Sumo Pulls
5 X 5 @ 365

RDL
3 X 10 @ 225

GHR
BW x 4, 3, 2

7/3: Press

BB Bench Press with 3 second pauses
4 X 5 @ 265

Slingshot Bench Press
315 X 2
325 X 2
355 X 1

Notes:

Good training the last few days. Going to attempt to increase squat frequency this week and test the hip out.

[mivi320]

7/6

Squat
4 X 3 @ 240
240 X 20

3 ct pause bench press
3 X 9 @ 225

RDL
3 X 10 @ 225

BB Incline Press
4 X 5 @ 225

Leg Ext/Leg Curl
10 sets supersetted

Notes:

Good session. Squats felt good with no hip pain which is a plus.

[mivi320]

7/7: Back Hypertrophy. Dropsets and supersets. Plenty of volume and moved at a quick pace. Good session. Squats, bench, DL tonight. Hip has been feeling good.

[mivi320]

7/8

Squats
3 x 3 @ 260
260 X 20

Deads (hook grip)
3 X 5 @ 335

Paused Bench
4 X 7 @ 240

Notes:

Great lift. No pain in the hip on squats or pulls.

[mivi320]

7/11

Bench with pauses
4 X 5 @ 255
255 X 8

Slingshot Press
3 X 3 @ 285

+ back and chest hyper

7/12: prowler pushing/conditioning
- 40 yards + 115 lbs X 5
- Tire flips 115 X 10 flips X 4 rounds

7/13

Squat
4 X 3 @ 250
250 X 10

Bench with 3 ct pause
4 X 9 @ 230

RDL
4 X 10 @ 225

Notes:

Good stuff the last few days. Still easing into some good training, establishing a base coming off the injury.

Also, got a sponsored supplement log with Core Nutritionals HARD. Follow my progress here:

http://forum.bodybuilding.com/showth...post1377212623

[mivi320]

Day 3 - Off day

Day 4

Squat
3 X 3 @ 290
290 X 10

Bench with pause
4 X 5 @ 260
260 X 7

Slingshot Bench
3 X 3 @ 290

Day 5

Hit some leg volume. Plenty of extensions, curls, leg presses, and some banded good mornings. Great pump here.

[mivi320]

Chiming in with an update. All is going well with training. TFL/hip pain is mangeable and even been hitting some PRs. Squats and pulls are moving, good groove there.

[mivi320]

8/17

Squat
3 X 3 @ 350
350 X 6

Paused BB Bench
1 X 9 @ 260 (PR)
3 X 8 @ 260

Notes

Bench is progressing nicely.

[mivi320]

8/24

Squat
3 X 3 @ 360
360 X 7

Bench w/ Pauses
3 X 9 @ 265 (PR)

RDL
4 X 10 @ 225

Notes

Another solid session.