Atom's Powerlifting Log

[Atom1980]

9-22-17
Deadlift
Warmup
365x2
395x1
420x2
345x3 6 sets

Squats
Warmup
275x2 8 sets

Leg Press
200 x 20 2 sets

Suspended Good mornings
225x5
245x3
265x3
285x3
305x3
325x3
345x3
365x3

Pulldowns, Dumbell Shrugs, Calf Raises Abs.

[Atom1980]

9-23-17
Bench
Warmup
225x3
260x1
290x1
260x3
260x3
260x3
260x3
260x3

Blue Slingshot
305x2
305x2

Red Band Dumbell press
Rest Pause 3 sets

Seated cable rows, behind the neck press,lateral raises, Skull crushers, cable curls.

This was a very good lift today. This is my 3rd week of this new program and I am set up to do 315 at the end of this. My best ever is 310 so my hope is to stay on track and hit a lifetime PR.

[Atom1980]

9-27-17
Squat
Warmup
315x2
335x2
355x2
335x2
335x2

Speed Deadlift off 2 inch box
225x1 12 sets

Bench
Warmup
185x3 8 sets super set with rows 225x3 8 sets

Still wrapped the left knee but pain is a lot less and I was able to move more weight. Went to the Dr. on Monday and he said my IT band that crosses by the knee joint and is causing the pain. I'm happy that is the issue and not something more.

[Atom1980]

9-30-17
Deadlift
Warmup
365x2
415x1
445x2
365x3 5 sets

Squat
Warmup
225x2 2 sets
245x2 2 sets
265x2 2 sets
285x2 2 sets
305x2 2 sets
315x2 2 sets Did not use a belt on squats

Glute Ham, Reverse Hyper, Barbell shrugs, Band pullups.

Deadlift went well today I think I could have pulled the 445 for 4 maybe 5 reps. Squats I had to wrap right knee but didn't use a belt and it went well. My stance being closer together has allowed me to be upright and to hit depth. I think this is also better for my knee.

[Atom1980]

10-1-17
Bench
Warmup
225x1
265x1
300x1
265x3 5 sets

Dumbell Press
50x20
55x20
60x15

Pulldowns, Band face pulls, Skull crushers, Cable pushdowns, Curls.

This was another good workout. I think I could have done 310 today but this is what was prescribed for the work out. 265 for 5 sets of 3 was a tough workout but I got all my lifts. Feeling confident in the bench press.

[Atom1980]

10-4-17
Good mornings
Warm up
275x5
315x3
335x3
355x3
225x10

Bench
Warm up
215x8 2 sets

Stiff leg dead lift, Abs, Dumbell overhead press, Chest supported rows.

I didn't squat tonight because my knees where swelled a little from Saturday so I thought I would give them a break. This is the most I have ever done with good mornings.Bench was good too I am not use to doing eight reps.

[Atom1980]

10-7-17
Deadlift
Warmup
365x1
405x3
405x3
405x3
325x3
325x3
325x3

Squats with orange band
Warmup
275x1 10 sets

Reverse hyper, Glute Ham machine, Barbell shrugs, dumbell rows.

Good day pulling did 325 without belt, got my new TK knee sleeves and they are definitely better than my 7 year old ones. I did wrap my right knee again I didn't want to take a chance even though it felt pretty good.

[Atom1980]

10-8-17
Bench
Warmup
225x3
255x1
285x1
255x5
255x5
255x5

Close grip bench
225x5
225x5
225x5

Lat pull downs, Skull crushers, Curls

I had to come in early today due to work and couldn't lift with my partners.It made it a little tougher that I was on my own. I did take longer time in between sets than normal but that's ok it went well. This end of week 5 of my 12 week program.

[Atom1980]

10-11-17
Good mornings
Warmup
315x3
345x3
365x3
385x3

Bench
Warmup
185x3 8 sets

Dumbell seated press, Skull crushers, Tri cable push down, lat pull downs, Curls,
Abs

I wanted to give my knees a break again so no squats today. Nice weight for goodmornings and at least I get some weight on my back.

[Atom1980]

10-14-17
Deadlift
Warmup
315x3
365x1
420x2
345x3 3 sets no belt

Squats
Warmup
225x2
225x2
245x2
245x2
265x2
265x2
285x2
285x2
305x2
305x2

Seated calf raise, Power Shrugs, Lat pull down underhand close grip.

420 seemed a little slow but was lifting by myself and maybe it would be ok if my training partners were there. Squats seem a little slow too. I had to work today so maybe that's why.

[Atom1980]

10-15-17
Bench
Warmup
225x3
260x1
290x1
260x3 5 sets

Dumbell floor press, Dumbell Bench, Dumbell incline super set 3 sets of 10 reps.
Lat pull down, Skull crushers, Tri cable pushdowns, Curls, Curl machine, Abs.

This was a very good day. My 290 bench went very fast and felt light. The 5 sets at 260 I paused each 1st rep of each set and felt strong. Looking at a meet in December its been about seven years since my last meet.

[Atom1980]

10-17-17
Squats
Warmup
275x3
315x2
335x2
335x3
315x2
315x2

Deadlift speed
225x1 2 sets
245x1 2sets
265x1 2 sets
285x1 2 sets
305x1 2 sets
325x1 2 sets

Bench
Warmup
225x8 2 sets

Dumbell rows, Skull crushers, abs

Good squat and bench day everything felt good. Looks like the meet will be December 2nd, My Bench cycle we fit this perfect and the deadlift will finish a week earlier. Looking forward to it.

[Atom1980]

10-21-17
Deadlift
Warmup
315x2
365x1
395x1
420x1
445x2
370x3 no belt
370x3 no belt
370x3 no belt

Speed Squat
Warmup
255x2 10 sets had to use wrap today

Power shrugs
305x5
295x5
295x5

Calf Raises and underhand grip pull downs.

445 felt good I think I could have pulled 4 maybe 5 times. My training program for deadlift will end a couple of weeks before the meet but I am going to modify it to work. Bench program is right on track though. Looking forward to it. One of my old training partners is going to do it with me.

[Atom1980]

10-22-17
Bench
Warmup
225x3
260x1
300x1
265x3 5 sets

2 board press
315x1

Dumbell bench, Chest supported rows, Skull crushers, Cable curls, and abs.

Didn't feel real great today but everything went well. The 300 didn't go as fast as the last time and I figured that would be the case but it still was pretty good.

[Atom1980]

10-25-17
Squats
Warmup
275x2
315x2
345x3
345x2
325x2
325x2

Speed Deadlift
Warmp
315x1 6 sets super set with Speed Bench

Speed Bench
Warmup
185x3 8 sets

Dumbell rows, Skull crushers, cable tri rope pushdown, Hammer curls, curl machine, Abs

This was a good squat day, depth was good pain was slight in right knee wore knee sleeves tonight.

[Atom1980]

10-28-17
Deadlifts
Warmup
365x1
405x1
470x2
345x3
345x3
345x3

Squats
Warmup
225x3
275x2
315x2
365x1
365x1 3 sets
315x2 3 sets
345x1
365x1 2 sets
295x3 2 sets
315x1
345x1
365x1

Reverse hyper, glute ham.

This was a good day because this the most training weight I have used since about 1990 I think I could have pulled this for a 3rd rep but it wasn't part of the program. My all time best for 2 reps was a 475 and I wished I would have went to that today. My training partners thought it would be good to do this squat routine I was spent after this. Its 5 weeks to the day for the meet I am doing and things have been progressing well.

[Atom1980]

10-29-17
Bench
Warmup
225x3
265x1
305x1
275x3 5 sets 1st rep paused all sets.

Rows, Dumbell floor press, dumbell bench, dumbell incline,skull crushers, machine curls, Abs.

This is week 8 of the 12 week program and it will finish a week before the meet so it will be right in line. I have been very happy with this program so far this was one of the tougher work outs and I completed it without issue. 305 went very well and it felt really good. Looking forward to complete this cycle and compete in a meet.

[Atom1980]

11-1-17
Squat
Warmup
315x2
345x1
365x2
365x1
345x2
345x2

Spead deadlift
Warmup
225x3
235x3
245x3
255x3
265x3
275x3

Bench
Warmuo
230x8
230x8

Lat machine, Abs

Good workout today felt good squating and my form was on. Bench went real well too. I am feeling very strong this cycle and my confidence when lifting is very high. Very excited right now.

[Atom1980]

11-4-17
Deadlifts
Warmup
365x1
415x1
485x1
345x3 3 sets

Squats
Warmup
275x2 8 sets

Power shrugs, Reverse Hyper, Glute ham, Rows.

I seemed to be a little beat up today cause the last 2 lower body works out have been some good work. 485 is the most I have done in 7 years. This wasn't the best lift not form wise but strength wise. The double I did last Saturday felt much better. Next week I will need to be better and more focused, overall a good work out.

[Atom1980]

11-5-17
Bench
Warmup
225x3
265x1
290x1
255x5 3 sets Pause the 1st rep each set

Bench to a carpet pad, Dumbell incline, Skull crushers, Lat pull down, Curl machine, abs.

Bench went very well today the 290 went up very fast. I have less then 4 weeks before the meet and things are going well. I think I am going to end up in the 242 class but I will be very light, I just don't want to have to diet to be in 220 class.This is really the heaviest I have been.

[Atom1980]

11-8-17
Squat
Warmup
315x2
345x2
365x3
365x2
345x2
345x2

Speed Deads
Warmup
315x1 10 sets

Bench
Warmup
185x3 8 sets

Rows, Reverse Hyper, Glute ham

Squats were good tonight. Working on my breathing and setup. I think I could have done 4 reps at365. Also tried not watching my self in the mirror but the second set at 365 I did and it messed me up. Next time I will not lift in the mirror.

[Atom1980]

11-11-17
Deadlift
Warmup
365x1
425x1
495x1
345x3
345x3
345x3

Goodmornings
Warmup
275x3
315x3
315x3
315x3

Power shrugs
Warmup
275x3
295x3
315x3
315x3
315x3

Rows and reverse hyper

What a great day I pulled the most weight ever since May of 1990. The 495 went so well I considered doing 2 reps but didn't. This weight has been a goal of mine for a while.I didn't do any squats today due to my right knee hurt for a couple days after squats on Wednesday and I didn't think I would even pull today but it felt good and things were very good. Might have to use a wrap next Wednesday for squats. I am close to a lifetime PR raw of 520 and suited in 1990 was 540. Didn't get much out of the squat suit I used.

[Atom1980]

11-12-17
Bench
Warmup
225x3
265x1
300x1
260x3 5 sets 1st rep was paused on all sets.

2 board bench
315x1

Dumbell Bench
65x8
80x8
100x8
110x5

Lat pull, Skull Crushers, Curl Machine, Abs.

Bench went well today. Less than 3 weeks till my meet i am feeling pretty well with the bench and deadlift. Squat I have been battling my right knee so my plan is going to be using a wrap on my right knee this Wednesday for squating.

[Atom1980]

11-15-17
Squat
Warmup
315x2
315x2
345x2
375x2
395x1
375x1
315x1
225x2
225x2

Deadlift
Warmup
275x1 10 sets

Bench
Warmup
235x8 2 sets

Rows, Reverse hyper.

Reality check. my squats I had my spotters check my depth and I am about 3 inches too high. I kept dropping the weight trying to hit depth and never made it. I will be practicing this for the next 2 weeks. Bench went well tonight so that is a positive.

[Atom1980]

11-18-17
Deadlift
Warmup
315x3
365x1
405x1
455x1
505- Pulled to just above knee
505- just off the floor

Squat
Warmup
225x1 5 sets
275x1 5 sets

Power shrugs, reverse hyper, Face pulls.

Disappointed not able to pull 505. I didn't feel great today and it showed because last week I could have pulled this. It went just above my knee and I was shaking trying to pull it. Tried it a 2nd time and I didn't move it much. I have it just not today. Worked on my squat form after and that went well even though not a lot of weight but I worked on depth and this was a positive.

[Atom1980]

11-19-17
Bench
Warmup
225x3
265x1
305x1
265x3 5 sets

2 board bench
315x1

Dumbell floor press, lat pull, lateral raises, skull crushers, Abs.

Today was good bench day the 305 went well. All my lifts went well today. This my last heavy bench work out. Next week will just go to opener and that's it. My opener will probably be around 285. Feeling a little beat up all around and I have one squat work out left and will go to my opener which will be around 360 range.

[Atom1980]

11-23-17
Squat
Warmup
315x1
345x1

Bench
Warmup
185x3 8 sets

Deadlift
Warmup
405x1
435x1
465x1


Went to openers on Squat and deadlift, depth was good on squat and it felt good.I feel more confident going into the meet since making a minor change on the squat. Deadlift felt good and fast. This was a mini meet kinda since I had the bench in there. I will Bench to my opener on Sunday.

[Atom1980]

11-26-17
Bench
Warmup
225x3
245x1
265x1
285x1

Went to opener and did it with commands went well other than I racked it a little quick. Meet is Saturday in Chicago its a USPF federation. My training partners know the meet director and recommended I do this meet. They will be coming to help me and I'm looking forward to it. Won't be posting anything till after the meet. Squat I will open around 347 area, Bench 286 and Deadlift 468. 1st meet in 7 years.

[Atom1980]

12-2-17
USPF Chicago Winter Championship
Weighed in 226 lbs 102.k something

Squat

347.2 lbs 157.5 k Opener 3 Whites
380.3 lbs 172.5 k 2nd 3 Whites
402.3 lbs 182.5 k 2 Whites

Bench

286.6 lbs 130 k Opener 3 Whites
303.1 lbs 137.5 k Fail went 6-7 inches stall
303.1 lbs 137.5 k Fail went about 6 inches

Deadlift

468.5 lbs 212.5 k Opener 3 whites
501.5 lbs 227.5 k 3 whites
512.6 lbs 232.5 k Fail went to knees

Total
1190.4 lbs 540 k

Started out 3 for 3 in the squat and very happy with it.

Bench on the other hand did not go the way I expected. 1st attempt was good and fast but 2nd attempt I normally count 1 2 3 and on 3 I pull my air in. I didn't do this and I did it after the lift off and didn't have the tightness I needed. Did it correctly the 3rd attempt but had exerted to much on previous attempt. 1 for 3.

Deadlift I was happy to hit the 501 and it was the 1st time I have been over 500 in 27 years so it was good. 2 for 3

My total was 16.7 lbs 7.5 k higher than my last meet 7 years ago.

Oh and 1st place in my class because I am older and no one else was in my class. There was 2 guys older than me a 61 and 63 year old.

[Atom1980]

12-3-17
Bench
Warmup
145x2
165x2
185x2
205x2
225x2
245x1
265x1
285x1 all with pause

Incline dumbell press
35x20
35x20
35x20
40x20

Hunter tricep hell, laterals, lat pull downs, curls and abs.

Even though its the next day after the meet I felt good enough to do some work. Things went well and felt good. I spoke with a very good bench presser at the meet and he suggested doing a lot of speed work and overload work. I am going to start working on that this next cycle.