Sculli's 2005 Powerlifting log

**sculli** · 02-07-2005, 10:44 AM

OK, time to start a new log in the powerlifting section. I kept a log in the Supplement section in January b/c I was testing out a product. I'll keep the link to that thread in my signature for a while in case anyone's interested. I did the fortified bench routine in that one.

To begin my new journal, I'm going to start with a routine I found at this link. It's pretty much a standard periodized routine, with seperate days for squat, bench, and deadlift and a light bench day where I'll do about 80% of what I did on the heavy bench day. I might start to include some light cardio from time to time.

http://www.jackalsgym.com/xwwop/xwwoploader1_0.aspx

At the start of this my current maxes are as follows:
Squat - 2 rep max is 340. So I'll use 350 for calculation purposes since that is my estimated 1rep max based on calculators.

Bench - 1 rep max is currently 335

Deadlift - 2 rep max is 365. Will use 390 as estimated 1 rep max based on calculated max.

**Porky** · 02-07-2005, 12:17 PM

nice gains in 4 weeks man. this journal should be good too

**raffiki** · 02-07-2005, 04:00 PM

Link no worky for me.

**sculli** · 02-08-2005, 09:05 AM

Originally Posted by raffiki

Link no worky for me.

Just go here and look under 'programs' and then workout calculator. I'm doing to 8 week program, it automatically fills in the weights for you when you enter your maxes.
http://www.jackalsgym.com/

**sculli** · 02-08-2005, 09:09 AM

Squat 210x5,5 - was supposed to do sets of 12 but I had no energy due to lack of sleep. These sucked.

Leg extension 135x10,145x10 too easy

standing calf raise 190x12,12

ab wheel 2 sets didn't count the reps

This workout was very crappy. I havent' been sleeping enough lately so hopefully I start having better workouts soon and getting more sleep. The workout was very brief, if I was feeling better I would have added some cardio.

**raffiki** · 02-08-2005, 10:09 AM

The program looks interesting. Sorry about the rough beginning.

**sculli** · 02-09-2005, 08:25 AM

Bench 200x12,12 - I'm not used to doing these kind of reps but it's probably what I need right now since I had been lifting really heavy and low reps in my last program.

seated dumbell military press - 50x12,10 -haven't done these much lately so these were tougher than I expected.

dumbell front raise - 10x12 12.5x12 -kept these really light since to give my front delts a little break since they got worked so hard from all then benching in my last program.

dumbell lateral raise - 30x12,12

bentover dumbell lateral raise - 20x12,12 want to keep improving on these since they will help keep my front and rear delts balanced

Tricep pushdown 150x12,12,12 these were good

rotator cuff work - did a few light sets for my RCs

cardio - I actually did a little cardio for the first time in a couple of months. Just walked on the treadmill for 20 minutes with a 1 degree incline. Need to start doing more cardio as spring will be here before I know it.

**PhilosopherKing** · 02-09-2005, 09:37 AM

Looking good. Hope it works out for yah

**sculli** · 02-14-2005, 08:31 AM

Powerclean 145x5,5 These were easy and I did 'em very fast and explosively.

Deadlift 235x12,10 - hands were actually bothering me on the 2nd set for some reason. I was also a little winded from the powercleans.

Bent Row 175x8,8

Hyperextension BWx15,15

Dumbell Curls 40x12,12

Ab wheel - 2 sets

This workout was harder than it looks on paper. I was breathing pretty heavy and I was surprised how much my hamstings felt it today.

**sculli** · 02-14-2005, 08:34 AM

Bench 160x12,12 light or 'speed' bench did 'em very fast

Dumbell Shoulder press 40x12,12

Db lateral raise - 25x12,12

Bentover lateral raise 15x12,12

tricep pushdown 120x12,12,12

Rotator cuffs - did 2 light sets

Ab wheel - 2 sets

Cardio - 15 minutes (total) between a few different machines

**sculli** · 02-15-2005, 09:41 PM

Squat 225x10,10 - felt stiff on first set, probably didn't warm up enough. I also felt better using a bodybuilding style squat with feet a little closer together than a true powerlifting style squat. I'm guessing it's just because of all the reps and the fact that I wasn't warmed up enough. Also, didn't use any equipment. Hoping to avoid using equipment until I get down to around 6 reps I'll add a belt and I'll add wraps when I get to 5 reps or below.

Leg Extension 145x12,12

Standing Calf Raise 215x12,12

Ab wheel 2 sets - around 10 reps each

**sculli** · 02-18-2005, 01:52 PM

Bench 220x10,10

Dumbell Shoulder Press 50x12,12

Dumbell Front raise 17.5x12,12 - I go really light on these purposely

Dumbell Side Raise 40x12,12

Dumbell Bent Lateral Raise 25x12,12

Tricep pushdown 160x12,12,12

Weighted incline situp - 2 sets with a 25 lbs weight, didn't count the reps

**sculli** · 02-22-2005, 12:23 PM

Powerclean 155x5,5

Deadlift 255x10,10

Bent Row 175x8,8

Hyperextension bw+10lb platex15,15

Dumbell Curls 45x8,8

Ab wheel - 2 sets

Added weight to everything since last week except bent rows stayed the same. Had more energy this time too.

**Porky** · 02-22-2005, 01:36 PM

awsome progress

gotta love them hyperextensions

**sculli** · 02-22-2005, 09:24 PM

Squat 245x3,3 -terrible! my joints were really stiff today so I basically couldn't squat. I think this is due to my running out of glucosamine a couple of weeks ago. Gotta get some more of that quick! The weight was not heavy but my hips and knees just felt like ****.

Leg Extension 155x12,12 very easy

Standing Calf Raise 235x12,12

incline situp 25 lb platex 10,10

cardio - did 20 minutes of low intensity cardio on the eliptical machine and a little on the treadmill

**sculli** · 02-25-2005, 08:21 AM

Bench 235x8,8

seated dumbell shoulder press 55x10,10

front dumbell raise 17.5x12,12 (I always go light on these)

Side dumbell raise 45x10,10 - these were very tough

bent dumbell raise 22.5x12, 25x12

tricep pushdown 150x12,12,12

ab wheel - 2 sets felt hard today

cardio - biked for 5 minutes and ran on treadmill for 15 minutes medium pace

I don't know why I went a little lighter on a couple of the exercises today, it was a mistake actually I just forgot what weights I was supposed to use.

**sculli** · 03-01-2005, 11:07 AM

Squat 260x6,6 felt pretty good. Wore a belt, no knee wraps though.

Leg Extension 160x12,12 -easy

calf raise on leg press 300x12,12

ab wheel and incline situp w/25 lb dumbell

20 minutes of cardio on treadmill/stepper

**sculli** · 03-04-2005, 07:12 AM

Bench 265x6,6

db shoulder press 60x10,10

db front raise 20x12,12

db side raise 45x10,10

db rear delts 25x12,12

tricep pushdown 150x12, 160x12,12

incline situp bw+25x15,15

cardio - 20 minutes

**sculli** · 03-04-2005, 07:21 AM

Powerclean 165x5,5

Deadlift 295x6,6

seated row 185x12,12 - used a different machine today, didn't like it should have done bent bb rows or used the machine I usually use.

hyperextension bw+25x15,15

db curl 45x10,10

incline situp bw+25x15,15

quick 10 minute cardio on eliptical

**sculli** · 03-06-2005, 09:43 PM

light bench day

Bench 205x6,6

db shoulder press 45x12,12

db front raise 15x12,12

db side raise 35x10,10

db rear delts 20x12,12

tricep pushdown 130x12,12,12

incline situp bw+25x15,15

cardio - 20 minutes

**Porky** · 03-07-2005, 12:24 PM

damn crazy side raises man

workouts lookin awsome

**sculli** · 03-09-2005, 12:53 PM

Looks like I have to take a week or two off of all training. My wife had a baby yesterday! My son is a big boy, 9 lbs 5 ounces and 21 inches long at birth.

**sculli** · 03-10-2005, 11:13 AM

http://forum.bodybuilding.com/showthread.php?t=430304

**Porky** · 03-10-2005, 12:38 PM

congratulations man.

get back to training asap

**sculli** · 03-14-2005, 11:12 AM

Originally Posted by Porky

congratulations man.

get back to training asap

Thanks. I'm actually hoping to get back to it soon but right now my wife and baby both need me 24/7. I'll probably get back to the gym when I go back to work next week. Of course I'll probably have to go at like 5:00 AM before work or something. Might try an do at least some pushups and situps this week though. Man one thing I noticed is that getting only 2 or 3 hours of sleep a night burns a lot of calories!

**BPP** · 03-18-2005, 10:32 AM

Originally Posted by sculli

Thanks. I'm actually hoping to get back to it soon but right now my wife and baby both need me 24/7. I'll probably get back to the gym when I go back to work next week. Of course I'll probably have to go at like 5:00 AM before work or something. Might try an do at least some pushups and situps this week though. Man one thing I noticed is that getting only 2 or 3 hours of sleep a night burns a lot of calories!

itll take time to adjust with the kids, but youll get back to it bro

**sculli** · 03-19-2005, 08:48 AM

First day back after over two weeks off. Felt pretty good actually, was a little strange hitting the gym at 7:00 AM on a Saturday but you gotta do what you gotta do.

Bench 135x5, 185x5, 225x5, 245x5, 255x5

push press 95x3, 135x3, 155x3, 175x3, 185x3

Abs rope pulldown 90x12, 100x12,12,12

side bend 25x 12,12,12,12

rotator cuff external rotation 10x10,10,10,10

cardio - 20 minutes on eliptical burned 275 cals

**Porky** · 03-19-2005, 11:10 AM

finally got back to the gym.

did u feel weaker after 2 weeks off?

**sculli** · 03-20-2005, 11:52 AM

Originally Posted by Porky

finally got back to the gym.

did u feel weaker after 2 weeks off?

I thought I would feel weaker but I actually felt pretty strong.

**Fullback_45** · 03-20-2005, 07:39 PM

Strong benching Sculli!

Thread: Sculli's 2005 Powerlifting log

Thread Tools

Search Thread

Sculli's 2005 Powerlifting log

Monday 7 Feb 2005

Tuesday February 8th

Friday February 11th

Saturday February 12th

February 15th Tuesday

February 17th Thursday

Feb 19th Saturday

Tuesday February 22nd

24 February 2005 Thursday

Monday February 28th

Tuesday March 1st

Thursday March 4th

Saturday March 6th

this is why I'm taking some time off of training...

Saturday March 19th 2005

Bookmarks

Bookmarks

Posting Permissions