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Atom's Powerlifting Log
I have decided I need to log my progress and hope that it will increase my lifts. I have not done a meet in about seven years so I thought I would start this log to help me. I powerlifted in the late 80's to about 1990 on and off and had not done another meet until 2010. I now have the time to dedicate to this sport.
I lift during the week and on the weekend I lift with some experienced lifters. My plan is to do a meet mid summer to fall time frame.
Current gym lifts.
Squat 415
Bench 285
Deadlift 455
5-26-17
Speed bench
Warm up 155x3 for 9 sets
Close grip 2 board bench
225x3
245x3
255x3
255x3
Pause bench
225x3 3 sets
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5-27-17
Sumo deadlift
Warmup
315x4
345x4 4 sets
205x10 4 sets
Safety Squat bar
225x2 2 sets
245x2
265x2
285x2
305x2
315x2
325x2
Circuit training band pull throughs, seated calf,pulldowns, and shrugs 3 sets 1o reps. Abs 3 sets 15.
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Bench
warmup
205x5 2 sets
220x5 2 sets
230x5 1 set
Slingshot yellow
250x2
275x2
295x2
315x1 help by spotter
Circuit training
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5-29-17
Speed Deadlifts
Green short mini band
Warmup
225x1 10 sets
Squats
Warmup
275x4
295x4
315x4 3 sets
Pause Deadlifts
Warmup
365x3
405x3 2 sets
Reverse Hyper
25x15
50x15 3 sets
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6-1-2017
Doing a program one of my partners found on Elitefts called 9 weeks of linear progress to a bigger bench. This is day 2 of the 2nd week.
Bench 2 board
Warmup
266x1 95% of 280
280x1
295x1 105% of 280
Mini Red band speed bench
3 different grips
135x2 9 sets
Close grip bench
235x3 3 sets
Skull crushers
Tri pushdowns
Ez curl
3 position curl machine
Weight 218
Very happy with this program so far. My plan is to hit a 303 bench when I do a meet.
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6-3-2017
Sumo Deadlift
Warmup
275x2
325x3
350x2
370x3
370x2
350x2
325x2
Duffalo Bar speed Squat
135x3
185x3
225x3
225x3
275x3
275x3
275x3
275x3
Goodmornings
225x5
245x5
265x2
285x5
Saturday crew.
This was a tough work out today my knees and hips hurt. My form for sumo sucked because I was basically stiff leg it up. Not sure if it was because of joint soreness or what. The last set of sumo I did better by getting my hips down and my chest up.
Squats with Duffalo bar was tough too, it feels like it pushes me forward so you really need to drive your head back.
The nice thing about working out with experienced lifters is the will be able to critique your form.
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6-4-2017
Recovery work
Sled pull
Sled 48lbs
Sled plus 35lb
8 trips forward 90 ft
4 trips backwards 90ft
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6-5-2017
Bench Week 3 day 1
Warmup
210x5
210x5
225x5
225x5
240x5
No spotters on this but it went very well. Probably could have had at least 6 on last set.
Reactive Blue Sling shot
255x2
275x2
285x2
295x2
I work out at 5:30 am and usually shower and go to work. I forgot my clothes today so I had to make a quick work out and head home.
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6-6-2017
Speed Conventional Deads
Warmup
225x2 for 8 sets
Squats
Warmup
295x3 75%
315x2 80%
335x3 85%
335x2 85%
315x2
295x2
Pause Deadlift Conventional
Warmup
365x3
405x3
405x3
Abs and Dumbell Shrugs.
Pretty good work out this morning and Squats felt good but right hip still sore from Sumo deads on Saturday. I don't think I will be doing sumo for a while.
Squat max at 395 this lift. I'm going to go up 5lbs next week.
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6-8-2017 Weight 217
Week 3 Day 2 Bench
1 Board Bench
Warmup
265x1
280x1
295x1
Red Band Speed Bench
Warmup
14ox2 9 sets 3 different grips
Close grip Bench
240x3 3 sets
Flys, Chest supported row, skull crushers, Tri rope push down, ez curls, Curl machine
Bench felt really good today, pretty sure I could have benched 295 even with out the board. Really liking this program.
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6-9-2017
Deadlift off 4 inch block
Warmup
365x3
395x3
415x3
435x3
435x2
415x2
405x2
Goodmornings
225x5
245x5
265x5
285x5
305x5
Abs
Short lift today didn't do a squat exercise. Left knee has been a little sore.
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6-12-2017
Week 4 day 1
warmup
215x3
215x3
230x3
230x3
240x3
sling shot blue reactive
260x2
280x2
290x2
300x2
close grip
2 board bench
245x3
250x3
255x3
Chest supported rows, one arm rows, cable tri pushdowns.
Good lift again today. Started out slow but it went well after a few heavy sets.
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6-13-17
Speed deadlift
Warmup
235x2 9 sets
Squat
Warmup
300x3 75%
320x2 80%
340x2 85%
Abs 5 sets
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6-16-17
Week 4 day 2
3 board Bench
Warmup
225x3
245x1
265x1
280x1
295x1
310x1
Speed bench
Red Bands
145x2 9 sets
Close Grip Bench
245x3 3 sets
This has been a very busy week with family but things are winding down. Graduation parties are finally leveling off only a few more to go and will be able to be more focused.
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6-17-17
Deadlift off 4 inch blocks
Warm up
425x2
445x1
465x2
465x1
445x2
425x2
Duffalo Bar Speed Squat
Warm up
225x2
225x2
225x2
225x2
225x2
275x2
275x2
225x2
225x2
225x2
Circuit Training
Goodmornings, Calf raise, Abs, Shrugs, Snatch grip rows.
I felt pretty good today and working out with a group is much better than when I have to work out during the week by myself. The coaching I get is so valuable.
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6-18-17
Week 5 day 1
Warmup
225x3
225x3
235x3
235x3
245x3
Paused each rep last 2 sets.This program is working very well for me.
Slingshot Blue Reactive
275x2
295x2
315x2 missed last one
315x2 Made both
Close Grip Bench
245x3
245x3
245x3
Dumbell Bench
30lbs 1 minute straight
30lbs 1minute straight
This was really tough.
Seated lat pulls, Face pulls, Ez Curls.
Working out with the weekend crew is so much better. I was supposed to go to 310 with slingshot but they pushed me to do the 315. I wouldn't have done this during the week.
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6-20-17
Speed Sumo
135x2 5 sets
185x2 5 sets
Squat
Warmup
300x1
325x2
345x1
365x2
365x1
345x2
325x2
Pause deads
365x3
405x3
405x3
Goodmornings
245x5
265x5
285x5
305x5
Band pull throughs, abs
This lift was not that good today. Seemed sluggish and bar speed was not fast.
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6-23-17
2 Board Bench
Warmup
225x3
245x1
265x1
280x1
295x1
310x1
Red Band speed bench
95x2
145x2 9 sets
Close grip Bench
250x3
250x3
250x3
Very good lift today but wasn't able to do accessory lifts.
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6-24-17
Deadlift off 4 inch Block
Warmup
400x3
420x2
440x3
440x2
420x2
405x2
Speed Squat Duffalo Bar with orange bands
Warmup
205x2 10 sets
Circuit training Goodmornings, Calf raises, Abs, Dumbell shrugs, pull ups.
This was a good day. Adjusted my belt up a little higher off the waist. It felt better but will take some getting used to it. Deads off the blocks seemed a little light today but sometimes its good to leave some in the tank.
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6-25-17
6th week 1st day
Warmup
235x3
235x3
245x3
245x3
255x3
Yellow Slingshot
275x2
295x2
315x2
Dumbell bench
50x20 reps 1 minute rest
50x20 same
50x17
Close grip pulldowns, Tri cable pushdowns, Forearm curls.
This was another good bench day considering I just lifted on Friday.
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Sumo Speed Deadlift
Warmup
185x2 10 sets
Squat
Warmup
310x3
330x2
350x3
350x2
330x2
315x2
Pause deads
Warmup
365x3
405x3
405x3
Abs
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6-29-17
6th week Day 2
1 board Bench
Warmup
225x3
245x1
265x1
280x1
295x1
310x1
My spotter put his hand under the bar even though I asked him not to.
He said it was 98% me. Great!
Speed Bench Red Band
Warmup
135x2 by 9
Close Grip
255x3
255x3
255x3
Pulldowns, Dumbell Rows, Skull Crushers, Cable Tri pushdowns.
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7-1-17
Deadlift
Warmup
375x3
405x2
425x3
435x2
415x2
405x2
Duffalo Bar Speed Squat
Warmup
225x2 9 sets
Good mornings, band pullups,calf raises, Abs, Dumbell Shrugs
Deadlift went very well today could have had 5 reps at 425.
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7-2-17
Bench
Week 7 Day 1
Warmup
245x1
245x1
255x1
255x1
260x1
Yellow Sling shot
285x1
305x1
325x1
Dumbell 2 minute pause between sets
35x20
35x20
35x20
Lat pull downs, Straight bar tri pushdown, lateral raises, hammer curls
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7-4-17
Squat
Warmup
My right knee for what ever reason was hurting bad so I didn't go past 185 today.
Speed deads very light.
Dumbell rows, Reverse hyper.
This was a very tough day for me watching my lifting partners work out and not being able to.
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7-6-17
Bench
Week 7 Day 2
3 board Bench
Warmup
245x1
265x1
285x1
295x1
310x1
320x1
Red band speed bench
!45x2 9 reps
Close grip bench
260x3
260x3
260x3
Tri push downs, Chest supported rows
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7-8-17
Deadlifts
Warmup
345x1
385x3
410x2
435x3
435x2
410x2
405x2
Goodmornings
235x3 3 sets
255x3 3 sets
275x3 3 sets
Band pullups, Calf raises, abs, dumbell shrugs
This was a good day for deads. I felt I could have done 4 or5 at 435 today. My right knee hurt a little but didn't hinder the lift. Normally I would do a speed squat after deads but I am going to give it some time.
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7-9-17
Week 8 Day 1
Bench
Warm up
235x1
255x1
255x1
260x1
260x1
265x1
All with a pause,
Blue Slingshot
285x1
305x1
325x1
Red Band
Dumbell Bench 1 minute rest between sets
40x20
40x20
40x18
Dumbell Rows, Side lateral raises, Curls
This was a good bench day. The singles at straight weight seems very easy but this is what the program calls for so i'm sticking with it.
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7-11-17
Speed Deadlift
225x3 8 sets
Right knee is still sore. Tried to do High box squat, I stopped at 275 because it wasn't feeling right.
Goodmornings
225x5
245x5
265x5
285x5
305x5
315x5
Leg curls, leg ext. Abs.
I couldn't squat today so substituted goodmornings and went pretty heavy. My plan is to do something even if I can't do the main lift. Keep moving forward.
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7-13-17
Bench
Week 8 day 2
2 board Bench
Warmup
245x1
265x1
285x1
295x1
310x1
320x1
Red band Speed
150x2 9 sets 3 different grips
Close grip Bench
260x3
260x3
260x3
Skull crushers, Tri rope pushdown, 3 position curl machine, Ez curls