Atom's Powerlifting Log

[Atom1980]

5-5-18
Deadlift
Warmup
315x3
365x3
405x1
455x1
485x2 missed 3rd rep got it up to knees.
405x3
405x3
405x3

Deficit deadlift
315x6
315x6

Squats to 18 inch box
Warmup
185x3
205x3
225x3
245x3
265x3
285x3
305x3
325x3

Bent over Rows
135x10
185x8
225x6
275x5

Shrugs
275x10
315x8
365x6
365x6

Red Band pullups
5
10
7

My deadlift didn't go as well as I wanted just couldn't pull the 485 for 3 reps. About 2 months ago I did 485 for 3 reps. I think not being able to squat due to my knee has had an impact on deadlifting. I was only supposed to pull it for 2 reps per the program. A positive for today was being able to squat with only knee sleeves on today.

[Atom1980]

5-6-18
Bench Press
Warmup
235x3
235x3
245x3
245x3
255x3
255x3
265x3
265x3

Close grip Bench
275x2
275x2
275x2
275x2
275x2
275x2

Shoulder Saver pad pause bench
195x10
205x10
215x10
Pulldowns, Band pullups, Jm press, Dumbell Military Pushdowns.

Bench went well today but I am so sore from yesterday. My traps and upper back are very sore and today's work out was tough. Hopefully it will grow my bench.

[Atom1980]

5-8-18
Squats to a 15 inch box
Warmup
225x3
275x3
315x3
325x3
315x3
275x3
275x3

Goodmornings
135x10
185x5
225x5
225x5
225x5

Speed Deadlift
Warmup
275x1 10 sets

Bench press
Warmup
185x2
185x2
205x2
205x2
225x2
225x2
245x2
245x2
265x2
265x2

Reverse Hyper
140x8
140x8
140x8

Glute Ham
8
8
8

Pullups
3
5
8

Squating today was tough to go down to a box 3 inches lower than the past workout. We have been doing pullups every workout either bodyweight or with bands. I can tell I am getting stronger at doing these and to be able to do 8 of these after the workout is pretty good. I think I could do 12 of these fresh before a workout.

[Atom1980]

5-12-18
Dead lift
Warmup
315x3
365x3
405x1
455x1
495x1
495x1
495x1
375x3
375x3
375x3


deficit deadlift
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3

Squats
Warmup
225x2 10 sets

Shrugs
Warmup
325x3
375x3
400x5
400x3
400x3

Rows, Red band pullups

My back was very tight this morning. I don't know if I slept wrong last night but it was sore and tight. I was supposed to do 505 for a double today and backed down to 495 but I didn't even feel that I would get it for 2. My partner said I should do 495 for 3 singles and that was a good call. 495 x 2 would have been a rep PR for me.

[Atom1980]

5-13-18
Bench
Warmup
225x3
275x2
275x2
285x2
285x2
295x1 help w 2
295x1 help w 2

Close grip bench
285x1
285x1 PR

Shoulder Saver pad with pause
235x6
245x6
255x4 help with 2

Pulldowns, Pullups, Dumbell military, Pushdowns.

Bench was ok today.The 285 for 2 ties a PR, I just didn't have enough at 295. Close grip bench at 285 is a PR for me so I'm ok with today's workout.

[Atom1980]

5-15-18
Squats to 14 inch box out of a monolift
Warmup
225x3
275x3
315x3
315x3
315x3
275x3

Belt Squat Machine
90x10
180x10
230x10
230x10
230x10
230x10
230x10

Bench Press With Blue slingshot
Warmup
235x3
285x2
305x2
325x1

Pulldowns
140x10
140x10
140x10
140x10

Couldn't go to my normal gym tonight but I was invited to go to another one with a Monolift and Belt Squat machine. It was awesome I never used either one before and what a great night even though my lifts were only mediocre tonight it still was good lifting and met a very good powerlifter who gave me some good pointers. Might have to go back, they are very good with training geared lifters. My plan is to do another raw meet and then get into gear.

[Atom1980]

5-19-18
Deadlift
Warmup
365x3 Belt
405x1
455x1
510x1

Speed Dead No Belt
375x3
375x3

Power Shrugs
135x8
225x5
275x3
315x3
365x3
395x5
395x5
395x5

Pulldowns
150x10
160x10
170x10
180x10

Ab Machine
140x10
150x10
160x10
170x10

My day started of not good. I was just starting to warm up this morinng when I got a call from my manager saying we had a crisis at my work so I stop and go to work about 5 hours later I get back to the gym and did what I wanted to do and pulled 510. It went well and I think I could have pulled 525 but that will be for another day.

[Atom1980]

5-20-18
Bench Press
Warmup
225x3
225x3
235x3
235x3
245x3
245x3
255x3
255x3

Blue Slingshot
275x2
305x3
325x1-1 help
325x1-1 help
325x1-1 help
325x1-1 help

Barbell rows
135x12
155x10
175x8
195x6
215x6
235x6

Band Tricep pushdown, JM Press, Dumbell OHP, Orange Band pullups.

Bench went well except when I used the slingshot. I don't feel as strong as I was about a month ago because I did 335x2 reps and I couldn't get 2 at 325.

[Atom1980]

5-22-18
Squat to 15 inch box
Warmup
275x3
305x1
325x3
325x3
325x3

Speed Deadlift
135x3
225x3
275x1
315x1 8 sets

Bench press
Warmup
185x3
225x8
225x8
225x8

Dumbell Rows
70x10
75x10
80x10
85x10

Ab Machine
150x10
160x10
170x10
180x10

Good Squat night and it feels good not to have pain in my left knee. 10 pound bump from last week but in a rack and not a monolift. Bench press went well and felt easy.

[Atom1980]

5-26-18
Deadlift
Warmup
315x3
365x3
405x1
465x1
520x1 Ties lifetime Raw PR
455x1
455x1
455x1

Squats to 15 inch box
Warmup
185x2
185x2
205x2
205x2
225x2
225x2
245x2
245x2
265x2
265x2

Pullups No Band
8
6
6

Reverse hyper
90x12
90x12
90x12

Glute Ham
12
12
12

Farmers carry with trap bar and shrugs
185x8
185x12
185x12

Deadlift was good today I tied a lifetime Raw PR at 520. Considering the last time I did this was about 30 years ago. It went well at the start but my hips need a little more pop. This would have been a good pull in a meet. The most I have ever done was 540 around 1990 but that was with a squat suit on so today makes me very happy.

[Atom1980]

5-27-18
Bench Press
Warmup
225x3
245x3
260x2
275x1
290x1
300x1
305x1
315x- Help

Slingshot
315x1
325x1
325x1
325x1
335x1 help fingertips

JM Press, Curls, Dumbell incline, Push Press, Orange band pullups.

Bench went ok today. Still not where I need to be.

[Atom1980]

6-1-18
Deadlift
Warmup
315x3
365x3
405x1
435x1
475x1
530x1 Lifetime Raw PR

I had a great day and only one more PR to go. About 27 years ago I pulled 540 in a squat suit. I am knocking on the door. This was the end of my cycle and my next cycle the goal will be 545.

[Atom1980]

6-6-18
Squat to a 15 inch Box
Warmup
225x3
275x1
305x1
326x3
325x3
325x3
275x3
275x3

Goodmornings
135x8
185x8
225x5
225x5
225x5

Saftey squat bar to 18 inch box close stance squat
145x3
195x3
235x3
285x3
325x3

Incline Bench press
Warmup
185x2
235x1
235x1
235x1
175x5
175x5
175x5
175x5
175x5

Reverse Hyper
90x10
90x10
90x10

Glute ham
10
10
10

Orange Band Pullup
10
10
10

Pretty good workout tonight, squats went well and so did the incline press good night.

[Atom1980]

6-8-18
Deadlift
Warmup
315x3
365x3 Belt
415x3
335x3 No Belt
335x3
335x3
335x3
335x3
335x3
335x3
335x3

Pull downs, Dumbell Shrugs, Face pulls, Abs

Start of a new 10 week cycle. I had to work Saturday so I lifted on Friday. Good Start.

[Atom1980]

6-10-18
Bench
Warmup
185x3
225x3
245x1
265x1
286x1
285x1
285x1
235x5
235x5
235x5
235x5
235x5

Incline Bench
185x3
205x2
225x2-3 Help last rep
245x1 help

Dumbell tricep extensions, Front and side shoulder raise, Red band pullups. Sled pulls 4 trips.

Bench was ok today. Did some sled pulling which was really good.

[Atom1980]

6-12-18
Squat to a 15 inch box
Warm up
225x3
275x1
315x3
335x3
335x3
275x5
275x5

Goodmornings
135x3
185x3
225x3
275x3
315x3
315x3
315x3

Reverse Hyper, Glute Ham, Calf Raises, Orange band pullups.
Sled pulls 3 trips.

Good squat day. Its tough to squat down on a box to a dead stop and comeback up. I need to do more to get a higher squat and deadlift.

[Atom1980]

6-14-18
Bench
Warmup
185x2
185x2
205x2
205x2
225x2
225x2
245x2
245x2
265x2
265x2

Incline Bench
Warmup
185x1
225x1
240x1
240x1
240x1
180x5
180x5
180x5
180x5
180x5

Bent over rows
135x10
155x10
175x10
195x10
195x10
195x10

Band pullups, Band tricep pushdowns, lateral raises.

My lifting partners and I are going to 4 days a week for the summer. Both bench and incline went well tonight considering my right shoulder is very sore.

[Atom1980]

6-16-18
Deadlift
Warmup
315x3
365x3
405x1
455x3
355x3
355x3
355x3
355x3
355x3
355x3
355x3
355x3

Squats
Warmup
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Dumbell Shrugs
80x12
85x12
90x12
95x12

Sled pulls
5 trips 100 feet Backwards
5 trips forward

Deadlift went well I think I could have pulled 455 for 5 reps. Squats went well too considering how long its been since I didn't go down to a box.

[Atom1980]

6-18-18
Bench Press
Warmup
225x3
255x1
275x1
290x1
290x1
290x1
240x5
240x5
240x5
240x5
240x5


Couldn't lift yesterday cause I visited my parents so I lifted this morning and only was able to get bench in before work. It went well.

[Atom1980]

6-19-18
Squat
Warmup
225x3
275x1
315x3
335x3
335x3
315x3
275x5
275x5

Speed Deadlift
Warmup
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

Goodmornings No Belt core work
135x5
185x3
225x3
245x3
265x3
285x3

Land mines, Orange band pullups, Reverse hyper, Glute ham.

Good squat tonight went with out the box which has been a long time since I didn't squat to a box for any type of weight.

[Atom1980]

6-18-18
Bench Orange Band
Warmup
135x3
185x3
185x3
185x3
205x3
205x3
205x3
205x3
205x3 Slight help
205x3

Incline Bench
Warmup
185x1
225x1
245x- Miss
225x1
225x1
225x1

Bryant Rack pull
225x8
275x5
315x5
365x5
405x5

Pullups
7
51/2
6
6

Side Raises, Front raise, Orange band tricep push downs.

Bench was tough to do with the band.

[Atom1980]

6-23-18
Deadlift
Warmup
315x3
365x3 Belt
405x1
445x1
475x2
385x3
385x3
385x3
385x3
385x3
385x3

Squats Red band doubled
Warmup
185x2
195x2
205x2
215x2
225x2
235x1
245x1
255x1

Dumbell rows, Reverse Hyper, Glute ham, Trap bar shrugs, Upright rows, Pullups.

Good day pulling I think I could have done 475 for 3 reps. Squats went well too it felt very good.

[Atom1980]

6-24-18
Bench
Warmup
185x3
225x2
275x1
315x1 Blue Slingshot
320x1
325x1
315x2
315x2

Pin Press
225x1
235x1
245x1
255x1
265x1
275x1
285x1
295x- Miss
275x1
275x1
275x1

Dumbell Bench, red band pullups

Bench went ok today but my left shoulder is pretty sore and it probably would have went better if it wasn't hurting. I thought pin press was good.

[Atom1980]

6-26-18
Safety Squat Bar
Warmup
225x3
245x3
265x3
285x3
305x3
315x3
315x3
275x3
275x3
245x5
245x5

Sumo Deadlift
Warmup
185x3
205x3
225x3
245x3
265x3
285x1
305x1
325x1

Reverse Hyper, Glute ham, Dumbell rows.

Safety squat bar really forces you to keep chest up. I need to do more of these.

[Atom1980]

6-27-18
Sled pulls
10 trips 150ft 7olbs

I have decided to go to the dark side. I ordered today a Titan F6 Bench Shirt. My training partners are training in gear and I haven't been but I am going to start. My hope is that using gear will get me stronger raw and I think it will be fun to use some heavier weights.

[Atom1980]

6-27-18
Bench Red band double
Warmup
135x3
185x3
185x3
185x3
205x3
205x3
205x3
205x3
205x3
205x3

Dumbell Bench
50x15
50x15
50x15
50x15
50x15
50x15

Bryant Rack pulls
Warmup
315x5
315x5
315x5
315x5

Skull crushers, dumbell rows, band tricep push downs.

Bench with bands is tough especially at lock out. Good work out tonight but was supposed to do incline bench but my left shoulder still sore and inclines really bother it.

[Atom1980]

6-30-18
Deadlift
Warmup
315x3
365x3 Belt
405x1
455x1
495x2 Rep PR
410x3
410x3
410x3
410x3
410x3

Bench with Titan F6 shirt
Warmup
185x3
225x3
275x1 Shirt
275x2
275x2
295x2
295x2
315x2
315x2
335x1

495 for my 2nd rep went slow and I shook and I shaked at lock out but it went up. It would have been better on the 2nd rep if I would have pulled faster but at the time I didn't think of it. Most times I do. I had to bench today because my mom is in the hospital and won't be able to do it on Sunday. Bench was fun even though I couldn't touch in the shirt, I'm about an inch away. This shirt maybe a little loose but after I break it in I will send it back to Anderson Powerlifting and have them alter it for me. Shirt is much better than the old Blast shirts I had in the early 90's.

[Atom1980]

7-3-18
Squats with Red Bands
Warmup
225x3
245x3
265x3
275x3
285x3
225x3
225x3
225x3

Deadlift
Warmup
225x1 12 sets

Glute Ham, Reverse Hyper, Red Band Pullups. Dumbell rows.

Really didn't feel like squating tonight. Form was not the best, bands kept pushing me forwardneed to keep chest and head up.

[Atom1980]

7-5-18
Red Band Bench Press
Warmup
135x3
185x2
185x2
195x2
195x2
205x2
205x2
215x2
215x2
225x2
225x2

Close Grip Bench
Warmup
185x3
205x3
225x3
235x3
245x3
255x3


Dumbell Bench
55x15
55x15
55x15
55x15

Pullups, Chest supported rows, side laterals, Orange band tricep pushdowns.

Very good bench night. Pretty happy to get 225x2 with red band. It has been a while since I did close grip bench and I thought it went well too.

[Atom1980]

7-7-18
Deadlift
Warmup
315x3
365x3 Belt
405x1
445x3
445x3
445x3
355x3 No Belt
335x3
335x3

Squat to 15 inch box Dynamic
Wamrup
225x2 10 sets

Shrugs
225x15
275x3
320x5
320x5
320x5

Bent over rows, Reverse Hyper, Glute Ham.

Good deadlift day, a little over a year ago I could barely pull 445 for 3 reps. Today did it for 3 sets and could have done another rep on last set.

Squats today I work on keeping my head and chest up and it went well. Its a lot of things to think about but keeping the upper back tight helps.