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  1. #1
    Ruslting Jimmies JamesA1990's Avatar
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    Smile im going to deadlift 300 kg lol

    Oh sh*t thats kinda heavy. (hold me)




    No long intro, life story bullsh*t.

    Going to run the Powerlifting to Win Novice Program for as long as I can, then i will move onto the Intermediate Program.


    Goal:
    Deadlift 300 kg (7 plates)
    Bench 180 kg (4 plates)
    Squat 230+ kg (5+ plates)

    Time frame: End of 2015+ On going


    This thread will be my journal for recording lifting pics, vids, meals, thoughts and inspiration. Here we go

    I also play rugby so heres to hoping for no serious injuries this year
    Last edited by JamesA1990; 01-28-2015 at 08:06 PM.
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  2. #2
    Ruslting Jimmies JamesA1990's Avatar
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    27/1/15

    Coming back from 2 months off, starting low and slow.

    Also going to be seeing how squatting in flat shoes goes for me, i have worn my Nike Romaleos for over a year and a half. Now im wearing Adidas superstars, at least i look cooler now



    Squat
    120 kg x 4
    120 kg x 5
    120 kg x 4

    1 Count Pause Bench
    80 kg x 4
    80 kg x 4
    80 kg x 4



    Since I was squatting in flat shoes and have been in raised heel Romaleos for 18+ months I thought i was going to struggle to hit depth, as it turns out it felt fairly natural and depth was fine, if anything too deep
    Last edited by JamesA1990; 01-29-2015 at 03:44 AM.
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  3. #3
    Banned 6thAccountBrah's Avatar
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    why did u neg me for no reason m8?
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  4. #4
    Ruslting Jimmies JamesA1990's Avatar
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    28/1/15

    Deadlift
    100 kg x 3
    140 kg x 1
    180 kg x 1
    140 kg x 3
    140 kg x 1

    Hands ripped to shreds, couldnt do more than 1 rep. lil b*tch hands are stinging

    Glute Ham Raise
    Body weight x 8
    Body weight x 8
    Body weight x 6

    Barbell Rows
    30 kg x 8
    30 kg x 8
    30 kg x 6

    Barbell Curls
    25 kg x 8
    25 kg x 8
    25 kg x 6
    Last edited by JamesA1990; 01-29-2015 at 03:45 AM.
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  5. #5
    Banned 6thAccountBrah's Avatar
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    i demand an answer ^^^
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  6. #6
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by 6thAccountBrah View Post
    i demand an answer ^^^
    I have no idea what ur talking about I literally haven't negged a single person ever
    Last edited by JamesA1990; 01-28-2015 at 07:54 PM.
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  7. #7
    Ruslting Jimmies JamesA1990's Avatar
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    29/1/15 Nice and and light


    2 count Paused Squat
    100 kg x 3
    100 kg x 3
    100 kg x 3
    100 kg x 3

    2 Count Paused Bench
    60 kg x 5
    60 kg x 5
    60 kg x 5
    60 kg x 5





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  8. #8
    Banned 6thAccountBrah's Avatar
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    Originally Posted by JamesA1990 View Post
    I have no idea what ur talking about I literally haven't negged a single person ever
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  9. #9
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by 6thAccountBrah View Post
    See you soon bro

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  10. #10
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    7 days ayylmao

    before u neg me again u should know

    -i am a blood donor
    -i give money to charity
    -one time i helped a bird that was dying

    (srs)
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  11. #11
    Ruslting Jimmies JamesA1990's Avatar
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    ^ will consider ayyyy lmao

    2/2/15


    Squat
    130 kg x 3 @ 8.5
    130 kg x 3 @ 8.5
    130 kg x 3 @ 8.5
    130 kg x 3 @ 9
    130 kg x 3 @ 9
    130 kg x 3 @ 9.5


    Bench
    85 kg x 5 @ 8.5
    85 kg x 5 @ 8.5
    85 kg x 5 @ 8.5
    85 kg x 5 @ 9
    85 kg x 5 @ 9.5


    Deadlift
    160 kg x 3 @ 8
    160 kg x 3 @ 8
    160 kg x 3 @ 8
    160 kg x 3 @ 8.5
    160 kg x 3 @ 9

    Last edited by JamesA1990; 02-03-2015 at 05:52 PM.
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  12. #12
    Ruslting Jimmies JamesA1990's Avatar
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    3/2/15 General Conditioning Day


    Band Pull Aparts
    ~ 20 sets x 8 reps throughout the workout


    Lat Pull down
    5 Sets pyramiding up then down, 6-8 reps


    Cable Machine Face Pulls
    12.5 kg x 8
    12.5 kg x 8
    12.5 kg x 8
    12.5 kg x 8


    Machine Row
    5 Sets pyramiding up then down, 6-8 reps


    Dumbbell Curls
    14 kg x 8
    14 kg x 8
    14 kg x 7
    14 kg x 6
    14 kg x 6


    + Light core work
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  13. #13
    Ruslting Jimmies JamesA1990's Avatar
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    4/2/15


    2 Count Paused Squat (Beltless)
    102.5 kg x 3 @ 8
    102.5 kg x 3 @ 8.5
    102.5 kg x 3 @ 8.5
    102.5 kg x 3 @ 9


    2 Count Paused Bench
    65 kg x 5 @ 8
    65 kg x 5 @ 8
    65 kg x 5 @ 8.5
    65 kg x 5 @ 9

    Light as fuk, yet get gassed so easy, long paused are difficult to stay tight and not run out of breath
    Last edited by JamesA1990; 02-04-2015 at 09:22 PM.
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  14. #14
    Ruslting Jimmies JamesA1990's Avatar
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    6/2/15 Good day, everything feeling easy, first time using the micro plates too


    Squat
    132 kg x 3 @ 7.5
    132 kg x 3 @ 8
    132 kg x 3 @ 8
    132 kg x 3 @ 8
    132 kg x 3 @ 8.5
    132 kg x 3 @ 9

    Bench
    87 kg x 3 @ 7
    87 kg x 3 @ 7
    87 kg x 3 @ 7.5
    87 kg x 3 @ 7.5
    87 kg x 3 @ 8
    87 kg x 3 @ 8

    Deadlift
    163 kg x 3 @ 8
    163 kg x 3 @ 8
    163 kg x 3 @ 8
    163 kg x 3 @ 8

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  15. #15
    Ruslting Jimmies JamesA1990's Avatar
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    7/2/15


    Band Pull Aparts
    3 sets underhand
    3 sets overhand


    Lat Pulldown
    4 sets


    Cable Machine Face Pulls
    2 sets underhand
    2 sets overhand


    Single Arm Cable Rows
    3 sets


    Barbell Curls
    3 sets


    DB Lateral Raises
    3 sets
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  16. #16
    Registered User durden156's Avatar
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    I also just starting seriously trying to strength train, your lifts look pretty good but keep that butt on the bench! I don't know if you ever plan on competing but I think that would be a no lift. Also it will be difficult to pull that off when you get to heavier weights. Good luck!
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  17. #17
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by durden156 View Post
    I also just starting seriously trying to strength train, your lifts look pretty good but keep that butt on the bench! I don't know if you ever plan on competing but I think that would be a no lift. Also it will be difficult to pull that off when you get to heavier weights. Good luck!
    Yea i have competed before and looking to complete April 18th if im ready by then, if not there is another comp 5 weeks after that. Thanks ill look at this butt problem, ive been actively trying to work on leg drive but it seems like its knocking my ass off the bench at the moment
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  18. #18
    Ruslting Jimmies JamesA1990's Avatar
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    9/2/15 Shoulder felt funny so I scrapped benching early in the warm up, other than that squats and deads felt great.


    Squat
    135 kg x 3 @ 8
    135 kg x 3 @ 8
    135 kg x 3 @ 8
    135 kg x 3 @ 8.5
    135 kg x 3 @ 8.5

    Deadlift
    166 kg x 3 @ 8
    166 kg x 3 @ 8
    166 kg x 3 @ 8
    166 kg x 3 @ 8.5
    Last edited by JamesA1990; 02-09-2015 at 06:24 PM.
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  19. #19
    Ruslting Jimmies JamesA1990's Avatar
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    10/2/15 Came back to do my benching, and that was literally it. Shoulder felt better, weight felt easy


    Bench
    90 kg x 3 @ 7.5
    90 kg x 3 @ 7.5
    90 kg x 3 @ 7.5
    90 kg x 3 @ 7.5
    90 kg x 3 @ 7.5
    90 kg x 3 @ 7.5

    Last edited by JamesA1990; 02-10-2015 at 06:18 PM.
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  20. #20
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    11/2/15 Limited time, had to superset squats and bench


    2 Count Paused Squat (Beltless)
    105 kg x 2 @ 8
    105 kg x 2 @ 8
    105 kg x 3 @ 9


    2 Count Paused Bench
    70 kg x 4 @ 7.5
    70 kg x 4 @ 7.5
    70 kg x 4 @ 7.5
    70 kg x 4 @ 8
    70 kg x 4 @ 8


    T Bar Row
    40 kg x 10
    40 kg x 10
    40 kg x 10


    Dumbbell Curls
    10 kg x 10
    10 kg x 10
    10 kg x 10
    Last edited by JamesA1990; 02-11-2015 at 06:01 PM.
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  21. #21
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    13/2/15 Went to a commercial gym and did a 3RM for the powerlifts, mixed results


    Squat
    160 kg x 2
    140 kg x 3
    140 kg x 3
    140 kg x 3


    Bench
    100 kg x 3
    90 kg x 3
    90 kg x 3
    90 kg x 3


    Deadlift
    140 kg x 3
    180 kg x 3
    200 kg x 3
    Last edited by JamesA1990; 02-14-2015 at 04:28 AM.
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    16/2/15 felt generally tired and skipped deadlifts ayyyy lmao. Shoulder also feeling chitty again


    Squat
    162 kg x 2 @ 9
    142 kg x 3 @ 8
    142 kg x 3 @ 8
    142 kg x 3 @ 8
    142 kg x 3 @ 8.5
    142 kg x 3 @ 9


    Bench
    102 kg x 5 @ 9
    92 kg x 5 @ 8
    92 kg x 5 @ 8.5
    92 kg x 5 @ 9


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  23. #23
    Ruslting Jimmies JamesA1990's Avatar
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    17/2/15 Came in to do my deads i skipped last night, in a hurry so thats it!


    Deadlift
    202 kg x 3


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  24. #24
    Ruslting Jimmies JamesA1990's Avatar
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    18/2/15


    Band Pull Aparts
    ~ 10 sets (light)


    Cable Machine Face Pulls
    ~ 10 sets (light)
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  25. #25
    Ruslting Jimmies JamesA1990's Avatar
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    19/2/15 Rugby Training

    Hill sprints
    Burpees
    Shuttle Runs
    Last edited by JamesA1990; 02-20-2015 at 12:58 AM.
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  26. #26
    Ruslting Jimmies JamesA1990's Avatar
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    20/2/15 Played around with my slingshot for the first time, getting some 'heavy' volume. Was fun and exposed a weakness. All my gym life ive been using an oly bar, since the start of the log ive a proper powerlifting bar (the distance between the rings differs between oly and pl). This has pulled my grip width in and i think its helped my form, but exposed a weakness in my triceps, as they were the limiting factor especially in the slingshot reps


    Bench
    105 kg x 4 (raw)
    105 kg x 5 (slingshot)
    105 kg x 5 (slingshot)
    105 kg x 5 (slingshot)
    105 kg x 5 (slingshot)


    Dumbbell Rows
    4 sets, very light


    Dumbbell Curls
    4 sets, light
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  27. #27
    Ruslting Jimmies JamesA1990's Avatar
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    21/2/15


    Band Pull Aparts
    6 sets light


    Dumbell Shoulder Press
    3 sets light


    Lat Pulldown
    3 sets medium


    Cable Machine Face Pulls
    4 sets Light


    Barbell Curls
    3 sets light


    Tricep Pushdowns
    3 sets medium
    Last edited by JamesA1990; 02-22-2015 at 06:45 AM.
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  28. #28
    Ruslting Jimmies JamesA1990's Avatar
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    Signed up for the next comp!

    April 12th. 7 weeks out

    Goals: 9/9 and 205/140/265 for a 610 kg / 1,342 total
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  29. #29
    Ruslting Jimmies JamesA1990's Avatar
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    23/2/15 (almost) full session filmed, skipped some of the benching. Thought my squats were looking high so i changed my camera angle, looking fine to me from the new angle. Also tried full width sumo deadlifts, will work on form, doesnt feel as comfortable as the semi sumo right now.


    Squat
    165 kg x 2 @ 9
    145 kg x 3 @ 8.5
    145 kg x 3 @ 8.5
    145 kg x 3 @ 8.5
    145 kg x 3 @ 8.5


    Bench
    107 kg x 4 @ 9 (raw)
    107 kg x 6 @ 8.5 (slingshot)
    107 kg x 6 @ 8.5 (slingshot)
    107 kg x 4 @ 9 (slingshot)


    Deadlift
    140 kg x 3
    180 kg x 2
    200 kg x 0 (failed lockout)
    200 kg x 1
    220 kg x 1


    Last edited by JamesA1990; 02-23-2015 at 05:54 PM.
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  30. #30
    Registered User adamaby's Avatar
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    great log bud. about the butt coming off the bench during the bench, a video that helped me tremendously was alan thralls video on benching



    this helped me tremendously in regards to using leg drive, check it out and lemme know how it helps you out!
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