3-7-2020
Squat with Suit Bottoms
Warmup
185x2
225x2
275x2 Suit Bottoms
315x1
365x1
385x1
405x1
425x1
Deadlift
225x2
275x2
315x1
365x1
385x1
405x1
425x1
Ab Band pulldown.
Went to 85% of my opener today on squat and deadlift. Week away from my meet.
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Thread: Atom's Powerlifting Log
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03-07-2020, 10:59 AM #481
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03-08-2020, 10:46 AM #482
3-8-2020
Bench
Warmup
135x3
135x3
185x3
225x1
225x1
225x1
Dumbell Bench
20x20
20x20
20x20
20x20
20x20
Abs, tricep band push down, band pull aparts.
Working on technique today. The last couple of weeks 225 would feel pain in right shoulder but today I didn’t feel any which is a good sign. Hopefully Saturday it will be the same.
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03-15-2020, 02:58 PM #483
3-14-2020
Michigan APF 2020 State Meet
Squat
Opener 474.0 lbs 215 k
2nd 501.5 lbs 227.5 k
3rd 523.6 lbs 237.5 k
All lifts white lights
Bench
Opener 330.7 lbs 150 k
2nd 347.2 lbs 157.5 k
3rd 358.2 lbs 162.5 k
All lifts were white lights except the final one had 1 red.
Deadlift
Opener 474.0 lbs 215 k
2nd 507.1 lbs 230 k
3rd 518.1 lbs 235 k
All lifts were white lights
Total 1399.9 lbs 635 k
242 110 k Single ply equip masters 4 AAPF
Weighed in at 239 lbs 108.5 k
I went 9 for 9 had a very good day. My partners didn't come and it was a little nerve racking having to wrap and get my equipment on I did have help from fellow lifters that you can usually count on. They were gonna go but the Governor had limited all events to 250 or less and they didn't want get there and get turned away.
Squat I think I left 15 to 20 lbs on the platform, Bench last lift was a grinder and couldn't have done any more. Deadlift I think I left 15 to 20 lbs again.
I think if my partners were there they would have pushed me to do more and probably had higher lifts in the squat and deadlift. They would have probably pushed me on the bench and I would have went to high and missed.
I wished I had pay more attention to my total so I would have went over 1400 lb total but that's okay I have my numbers now and can push for more.
I was raw for the deadlift because I couldn't get down with the suit. Something I will work on for the future. It was a 16.6 lb increase from the last meet.
Pretty happy with my results, was a good day.Last edited by Atom1980; 03-15-2020 at 04:05 PM.
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03-17-2020, 01:41 PM #484
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03-18-2020, 05:39 AM #485
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03-19-2020, 04:31 AM #486
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03-20-2020, 05:20 AM #487
3-19-2020
Speed Bench with shoulder saver
Warmup
135x5
135x5
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
Barbell Row
135x10
135x10
135x10
135x10
135x10
Tate Press
25x20
25x20
25x20
25x20
Grey ab band pulldown
10
10
10
Right shoulder still sore and I think its gonna take a while to heal so I will use the shoulder saver for the time being.Last edited by Atom1980; 03-23-2020 at 07:03 AM.
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03-23-2020, 07:10 AM #488
3-21-2020
Speed squat to 15 inch box with choked grey average bands
Warmup
135x2
135x2
185x2
185x1 Band
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
Speed Sumo Deadlift
275x1
275x1
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
Tbar rows
45x10
45x10
45x10
45x10
Dumbell Srugs
50x12
50x12
50x12
Grey Band ab pull down
10
10
10
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03-23-2020, 08:50 AM #489
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03-28-2020, 05:34 PM #490
3-27-2020 Home Gym Style
Speed Squats
Warmup
185x2
225x2
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
Speed Conventional Deadlift
225x2
275x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
Reverse Hyper
50x10
50x10
50x10
50x10
50x10
50x10
I pulled my old squat racks and weights out of my basement and put them in my garage to work out since we are on a stay at home order. My olympic bar needs some maintenance one of the sleeves is stuck. Better than not lifting.
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03-29-2020, 05:29 AM #491
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03-30-2020, 05:28 AM #492
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03-30-2020, 11:52 AM #493
Fancy.
I'm thinking about getting this one from Titan Fitness fairly soon:
https://www.titan.fitness/strength/s...nd/400593.html
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03-31-2020, 01:10 PM #494
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04-02-2020, 05:00 AM #495
3-31-2020
Bench with Shoulder Saver
Warmup
185x3
225x3 Shoulder Saver
245x2
265x2
285x2
305x2
245x3
245x3
245x3
Lat Row
70x12
70x12
70x12
Red Mini Band Tricep Pushdown
100
70
50
Quick lift tonight.
4-2-2020
Deadlift
Warmup
275x3
315x3
365x1
405x3
405x3
405x3
Squat with Briefs
Warmup
225x2
275x1
315x1
365x1
405x2
405x2
Reverse Hyper
50x10
50x10
50x10
50x10
50x10
Grey Band Ab pulldown
10
10
10
10
10
Home style lifting. Its different having to walk back out of the rack cause at the gym I take 3 short steps to setup where here i'm taking about 6. Dead lift went well tonight focused on glutes and getting on the heals. Seemed a little heavy but still have a stuck sleeve that I haven't fixed yet so could be binding a little. Squat felt real easy could have done many more but kept it to 2.
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04-02-2020, 08:33 AM #496
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04-02-2020, 03:07 PM #497
Titan. All my gear is Titan from shirts to suits. My home gym is not anything I would want to post I have about 700 lbs of olympic weight. Home made squat racks I made myself at age 17 and a rickety bench and the reverse hyper that is by far my nicest piece. When this is all said and done I'm going back to the gym.
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04-04-2020, 05:45 PM #498
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04-04-2020, 06:02 PM #499
4-4-2020
Homestyle
Sled pull Warmup
Speed Squat Raw
Warmup
185x2
225x2
265x1
295x2
295x2
295x2
295x2
295x2
295x2
295x2
295x2
295x2
295x2
295x2
295x2
Speed Deadlift Conventional no belt
335x2
335x2
335x2
335x2
335x2
335x2
335x2
335x2
Reverse Hyper
50x10
50x10
50x10
One leg reverse hyper
25x15
35x15
45x15
Grey Band Ab pulldown
10
10
10
20
20
20
Lifting was good tonight.I am going to continue pulling on speed day and not use a belt for a while.
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04-06-2020, 04:54 AM #500
4-5-2020
Bench 2 board
Warmup
185x3
225x3 2 Board
245x3
265x3
285x3
Dumbell Bench
25x50
25x50
25x50
Barbell Rows
135x10
155x8
155x8
155x8
155x8
Dumbell JM Press
25x25
25x25
25x25
Face pulls Red Mini Band
25
30
25
Red Band Tricep push down
100
60
60
2nd Work out
Sled pull 73lbs
3 trips forward
3 trips Backwards
Had my son lift off for me today. Shoulder still sore and I used the 2 board today. Good day.
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04-08-2020, 05:03 AM #501
4-8-2020
Sumo Deadlift from Home
Warmup
225x3
225x3
275x3
315x2
365x1
405x1
455x1
455- Miss
365x3
365x3
315x3
Squat
Warmup
185x2
225x2
275x2 Briefs
315x2
365x1
405x1
425x2
Reverse Hyper
50x10
50x10
50x10
50x12
50x12
50x12
Grey Band Ab Pulldown
10
10
10
Sumo didn't go as well as hoped still got a lttle bit of work in.
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04-10-2020, 04:42 AM #502
4-9-2020
Speed Bench
Warmup
135x5
135x5
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
3 Different Grips
Bench with Shoulder Saver
225x5
225x5
225x5
225x5
225x5
225x5
225x5
One arm Band Lat Band pull apart
12
12
12
One Arm Rows
55x12
55x12
55x12
Speed bench went well. Worked on technique and got some volume in.
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04-11-2020, 06:22 PM #503
4-11-2020
Speed Squat Raw
Warmup
185x2
225x2
275x1
305x2
305x2
305x2
305x2
305x2
305x2
305x2
305x2
305x2
305x2
Speed Deadlift no belt
345x2
345x2
345x2
345x2
345x2
345x2
345x2
345x2
Reverse Hyper
50x10
50x10
50x10
One leg reverse hyper
45x15
45x15
45x15
45x15
Grey band Ab pulldowns
10
10
10
20
25
30
Sled pull warmup
73lbs 80 yard trips 2 forward one backwards.
Good work out today, Right hip very tight took a while stretching it to get it loosened up. Starting to like working out at home but need more options if I really want to do it. I do have a couple of different bars but they are at the gym and I can't use those now, a rack would be nice at home.
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04-12-2020, 01:25 PM #504
4-12-2020
Bench with F6 Shirt
Warmup
185x3
225x1
275x1
315x2 Shirt
315x3
315x3
315x3
315x3
315x3
JM Press
95x10
115x10
135x8
155x5
Bent over rows dumbell
25x20
25x20
25x20
25
Red mini band tri push down
70
70
Lat row under hand
70x20
70x20
70x20
Band lat pull
10
10
Bench felt good today with the shirt on. Full range of motion and no pain in my right shoulder. Looking at a push pull me possibly in July and a full meet in September or in October.
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04-14-2020, 05:43 PM #505
4-14-2020
Deadlift no belt
225x3
275x3
315x2
365x2
385x2
405x2
425x2
445x2
465x2
405x2
405x2
365x2
365x2
Reverse Hyper
50x10
50x10
50x10
50x15
50x15
50x15
50x15
Grey band ab pulldowns
12
12
12
Pretty good night pulling not sure I ever pulled this much with out a belt. I was going to squat a little tonight but work was a little long today.
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04-15-2020, 06:37 AM #506
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04-15-2020, 04:52 PM #507
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04-17-2020, 04:50 PM #508
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04-19-2020, 05:17 AM #509
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04-19-2020, 10:48 AM #510
4-19-2020
Bench with F6 Shirt
Warmup
185x3
225x3
275x1
315x1 Shirt
325x2
325x2
325x2
325x2
325x2
325x2
Bench Raw to a roll of carpet
225x5
225x5
225x5
225x5
225x5
Dumbell curls, lat rows under hand, band one arm lat rows.
Good day benching 6 sets and last set was the best. Working on my set up and setting my feet 1st trying to push back from the rack and create the arch. My technique isn't bad but always trying to improve it.
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