Atom's Powerlifting Log

[Atom1980]

1-16-19
Squats
Warmp
225x2
275x1
315x1
365x1
385x1
405X1
325x2
325x2

Goodmornings
225x6
225x6
225x6
225x6

Speed Bench
warmup
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3

Dumbell Bench
60x20
60x20
60x15
60x15

Lat pulldowns, Abs.

First time in a while to squat without a box. I thought it went well due to not training with my partners. I had to lift at my old gym tonight by myself. The 385 I was loose at the midway point. The 405 I was tighter. One thing I notice is coming out of the hole it moved very well.

[Atom1980]

1-19-19
Squat to 14 inch box
with Doubled over Red mini band
Warmup
225x1
250x2
250x2
250x2
250x2
250x2250x2
250x2
250x2
250x2
250x2

Deadlift off 3 1/2 inch blocks
with Grey average band
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1

Stiff leg deadlift
135x12
165x10
195x8
225x6
245x6
265x6

Barbell Rows
225x5
225x5
225x5

Calf raises with Saftey Squat bar, Reverse Hypers.

Good speed day the speed deads went better than last week. Looking at getting a pair of briefs thinking about competing in gear.

[Atom1980]

1-20-10
Bench press with Shoulder saver
Regular grip
Warmup
225x3
255x1 Shoulder Saver
285x1
305x1
325x-
315x1
225x5
225x5
225x5
235x5
235x5

ACG Bar
Close Grip bench
90x20
90x20
90x20
90x20
90x20

Pullups, Reverse Hyper, Hammer curls, Rear delt with dumbells.

Felt very confident today lifting and thought I could get 325 but just missed at lock out. Dropped back and got 315 should have went to 320.

[Atom1980]

1-23-19
Squat
Warmup
225x2
275x1
315x1
355x1
385x1
415x1
335x2
335x2

Goodmornings
225x5
245x5
265x5
285x5
305x5

Speed Bench
Warmup
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3


Revers Hypers

Squat went well hit 415 this is the most I have done in over a year. Last year my form wasn't very good and I don't think I hit depth. Today I could have done better my upper back got a little loose but not bad.

[Atom1980]

1-26-19
Squat to 14 inch box with double red mini band
Warmup
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Deficit Deadlift off 3 1/2 inch box
225x1
275x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Stiff Leg Deadlift
225x5
235x5
245x5
255x5
265x5

Reverse Hyper, Kettle bell rows, Seated calf raises, Dumbell Shrugs

Squats were kinda slow to start because my sinuses were really bothering me today but after about half way through I felt better. Speed deadlift was probably a little lighter than It should have but next week I will bump it.

[Atom1980]

1-27-19
Bench Press with Bench shirt F6
Warmup
225x3
255x1
275x1 Shirt to a 2 board
315x1 to 1 board
335x1
360x1 PR
315x2
315x2

Dumbell Bench
50x20
50x20
50x20
50x20
50x20

Dumbell Seated Military, Dumbell rows, Rolling dumbell tricep ext, Shoulder rehab.


5 lb PR with the shirted bench. I was very happy today to get this. I haven't had the shirt on since July. I want to use it more.

[Atom1980]

1-29-19
Deadlift off 2 1/2 inch blocks
Warmup
315x1
365x1
405x1
445x1
475x1
510x1 PR
445x3
445x3
445x3

Seated Goodmorning with Saftey squat bar
doubled over red mini band
115x8
135x8
155x8
175x8
175x8

Reverse Hpyer, Glute ham.
.
The 510 was a 5 lb PR should have went to 515 or 520 cause it moved faster than the 505 my old PR. Seated goodmornings with ss bar and bands is something special. Gonna feel iti the morning.

[Atom1980]

1-31-10
Bench
Warmup
185x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Shoulder Saver
275x2
275x2
275x2

Dumbell Incline, Dumbell Bench, Dumbell Floor press Circut
50x10
50x10
50x10

Barbell Rows
135x10
135x10
135x10
135x10
135x10

Good speed bench day even though it might have been a little heavy for me. Ran out of gas towards the end I coming down with sinus infection.

[Atom1980]

2-3-19
Floor Press with 1/2 inch chain
Warmup
185x3
225x1
255x1
285x1 PR
255x3
255x3

Dumbell Bench Press
50x2o
60x20
70x20
80x12
80x10

Skull Crushers, Chest supported dumbell rows, Rear Delt, Shoulder Rehab.

No lifting yesterday was sick with the flu the last couple days. Felt decent today and I thought the 285 would move faster but it was a grinder. Still a 5 pound PR I'll take it.

[Atom1980]

2-5-19
Squat to 14 inch box
Warmup
225x2
275x1
315x1
365x1 PR
385x-
385x1 PR
335x2
335x2

Belt Squat
135x6
225x5
275x5
325x5
325x5

Inverse Curl Machine, Face pulls.

Worked out at at a different gym today. Nice PR day 365 went fast and bumped to 385 but got a little forward on it. Did it again and got it 25 lb PR. The best thing was using the the inverse curl machine. I started out with 4 plates worked down to 2 plates and a 25. I am sore already.

[Atom1980]

Speed Bench
Warmup
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Dumbell Decline Bench
40x20
50x20
60x20
60x20
60x20

Shoulder Rehab, Bent over rear delt, Reverse Hyper, Tate press,

Good and quick lift today.Left Shoulder still a little sore.

[Atom1980]

2-9-19
Speed Squats to 14 inch box with doubled over red mini band

Warmup
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Deficit Deadlift off 3 1/2 Block Speed
275x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1

Barbell Rows
225x6
225x6
225x6
225x6

Barbell Shrugs
315x6
315x6
315x6
315x6

Reverse Hypers

Squats went well today and so did deadlift. Didn't do all the reverse hypers I was supposed to do. Have to do better next time. My back was so lit up today doing hypers.

[Atom1980]

2-10-19
Close Grip 3 Board Bench
Warmup
185x3
225x3
260x3 Board
290x1
320x1 PR
275x3
275x3

Bench Press
185x10
185x10
186x10
185x10
185x10

Tricep Extensions, Orange band lat pull, Bent over rear delt, Shoulder rehab.

Last time I did this I missed 325 cause I should have only went up 5 lbs not 10. Today was good but left shoulder still sore. Keep doing shoulder exercises.

[Atom1980]

2-13-19
Safety Squat bar to 14 inch box
Warmup
245x1
295x1
345x1
385x1 10 lb PR
335x2
335x2

Seated Safety Squat bar Goodmornings with doubled over red mini band
185x10
225x10
275x10
185x15
185x15

Barbell Rows with pause at top
155x10
155x10
155x10
155x10

Reverse Hyper
50x15
50x15
50x15
140x20
140x20
140x20
140x20
140x20

Dumbell Seated Calf Raises
70x25
70x25
70x25

Goood Squat day I was going to only go to 380 but thought I could do 385 for a 10 lb PR, It went pretty fast probably could have went 10 lbs higher but left it for the next time. Bumped the goodmornings up 90 lbs and it was tough. I can feel it from my neck through my back to my stomach and my hips and hamstrings. This is a good accessory.I like the Westside program.

[Atom1980]

2-14-19
Speed Bench with ACG Bar
Warmup
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3

Decline Dumbell Bench
30x60
30x60
30x50
30x40

Chest supported Rows, Dumbell curls, Tate press.

Left shoulder pretty sore the last couple of days. It helps when I lift because it makes my shoulder feel better.

[Atom1980]

2-16-19
Speed Squats to 14 inch box with doubled over red minii band
Warmup
185x1
215x1
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2

Speed off 3 1/2 Deficit Deadlift
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1

Shrugs
135x12
185x10
225x8
275x6
275x6

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

Reverse Hyper
70x15
70x15
70x15
160x15
160x15
160x15
160x15
160x15
160x15
160x15
160x15

Dumbell leg curls, Calf raises

Moved up 5 lbs today on speed squats for this week, next week I will go to 260 for 10 doubles a 10 pound increase from last cycle, Westside programming has been working for me.

[Atom1980]

2-17-19
Close Grip 2 Board Bench
Warmup
185x3
200x3
225x3
255x1 Board
285x1
305x1 PR
310x1 PR
315x1 PR

Dumbell Bench
50x20
60x20
70x20
80x16
80x8

Chest supported Dumbell Rows
50x12
60x10
70x8
80x6
25x20
25x20

Lying Tri ext, Shoulder rehab, Bent over rear delts.

Good bench day hit 3 PR's. I should have went right to 315 but I was just looking to get a PR. My partners wouldn't let me stop.

[Atom1980]

2-20-19
Safety Squat Bar to 14 inch box
With 1/2 and 3/4 inch chain 84 lbs
Warmup
245x1
305x1
345x1 PR
355x1 PR
295x2
295x2

Seated Safety Squat Bar Goodmornings
with orange light band
115x10
115x10
115x10
115x10

Reverse Hypers
50x15
50x15
50x15
140x15
140x15
140x15
140x15
140x15

Speed Bench with ACG bar
Warmup
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Kettle bell rows
20x20
30x20
40x15
50x12


Great squat day 20lb PR. It felt like I could have done 5 or maybe 10 lbs more but will leave it for later. Had to bench today too.

[Atom1980]

2-23-19
Speed Squats to 14 inch box
With doubled over red mini band
Warmup
185x2
225x1
260x2
260x2
260x2
260x2
260x2
260x2
260x2
260x2
260x2
260x2

Speed Deficit deadlift off 3 1/2 inch block
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1

Reverse Hyper
70x15
70x15
70x15
160x15
160x15
160x15
160x15
160x15
160x15
160x15
160x15

Barbell Rows
225x6
225x6
225x6

Shrugs
225x10
275x10
315x10

Calf Raises
155x15
205x15
295x15


Good speed day bumped 10 lbs on the squats and it went well. This was the 3rd week of the wave so will drop back next week but I will bump 2nd week to 250 and 3rd week to 270. Per Louie's The Plan should be able to squat 450 after this cycle if my speed is there.

[Atom1980]

2-24-19
Bench Press with Blue Reactive Slingshot
Warmup
185x3
225x3
255x1 Slingshot
285x1
315x1
340x1 PR
315x2
315x2

Close Grip Bench press
225x5
225x5
235x5
245x5

Decline Dumbell Bench
50x20
50x20
50x20
50x20
50x20

Chest Supported Dumbell Rows
75x8
75x8
75x8
75x8

Rolling dumbell extension, ACG Bar curls, Rear Delts,


The last time I used the slingshot I did 335 but my partner had his fingers on it and I didn't think it was clean. Today I got the 340 without any assistance. I put down the 340 as a PR and it is doing westside but my real PR in this was 350 about 10 months ago, I'm getting close considering I had shoulder issues in 2018. Left shoulder is getting better.

[Atom1980]

2-26-19
Squat to 14 inch box with 1/2 inch and 3/4 inch chain 84 lbs
Warmup
225x2
225x1 with chain
275x1
315x1
345x1
385x-
385x-
275x3
275x3

Safety Squat bar Seated Goodmorning with orange light band
115x10
155x10
155x10
155x10

ACG Bar Bench press
Warmup
140x6
180x6
180x6
180x6
180x6
180x6
180x6

Reverse Hyper
70x15
70x15
70x15
160x20
160x20
160x20
160x20
160x20

Dumbell Rows
65x10
65x10
65x10
65x10
65x10

Well after I think everything is going well I end up bombing on my max effort squat. Thinking back to the last time I did this lift I might have bounced on the box to get up. Something I don't do but did that time. The other issue is I jumped 10 lbs instead of going up 5 lbs. I hope I have learned my lesson. It maybe a while for the next time I do this particular lift. I want to be prepared. I tried 385 2 times and it didn't go either time.

[Atom1980]

3-2-19
Speed Squats to 14inch box with doubled over red mini band
Warmup
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Speed Deadlifts off 3 1/2 block grey average band
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1

Reverse Hyper
70x15
70x15
70x15
160x25
160x25
160x25
160x25
160x25

Barbell Rows
225x6
225x5
225x6
225x6

Dumbell Shrugs
65x20
65x20
65x20

Leg Curls with dumbell
22.5x10
32.5 x10
32.5x8
32.5x8


Good Speed squat day and speed deadlifts everything went well. Speed deadlift I did one rep rep every 30 seconds and that was pretty grueling.

[Atom1980]

3-3-19
Bench press to a one board
Warmup
185x3
225x3
255x1 Board
275x1
295x1
315x1 Light Finger tips
275x3
275x3

CGBP
225x5
240x5
255x5 PR

Kettle bells Bench attached with Short bands
105x8
145x8
145x8
145x8
145x8
145x8
145x8

Orange band Chest Supported Row
15
15
15
15
15
15
15
15

Tricep Plate Extension
25x20
35x20
45x20
35x20
25x40

Dumbell Bent over rear delts
5x30
5x30

Red Band Tricep pushdown
40
30
30

Bench went well today till the 315. I was very close to getting it. Probably next time. I did get a PR for reps with the CGBP 255 for 5. So that was a positive.

[Atom1980]

3-5-2019
Deficit Deadlift off 3 1/2 inch Box
Warmup
315x1
365x1
405x1
435x1
465x1 PR
475x1 PR
405x2
405x2

Goodmornings
225x5
245x5
265x5
285x5
305x5

Reverse Hyper, Kettle bell rows.

I wasn't a 100% today but had a 20 lb PR. The last time I did this lift I tried to do 495 and missed then I tried 475 and missed so this was great.

[Atom1980]

3-7-2019
ACG Bar
Warmup
130x6
160x6
190x6
190x6
190x6
190x6
190x6
190x6

Dumbell Bench
60x20
60x20
60x20
60x17
60x15
60x17

Band Lat Pulldowns, Dumbell tricep ext. Red Band tricep ext.

Good lift tonight Repition method.

[Atom1980]

3-9-2019
Speed Squats to a 14 inch box with red mini band doubled over
Warmup
185x1
215x1
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

Speed Deadlift with Grey Average band off 3 1/2 block
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1

Reverse Hyper
70x15
70x15
70x15
170x20
170x20
170x20
170x20
170x20

Barbell Rows
185x10
185x10
185x10

Safety Squat bar calf raises
155x20
155x20
155x20

Barbell Shrugs
225x10
225x10
275x10

Squats seemed a little heavy today. I bumped it only 5 lbs from last cycle and I loosened up my belt a notch and tried to hold my air after the 1st rep. I have a bad habit of letting all my air out at the top after my 1st rep. started doing things right about half through and it seemed to go better. Deadlifts were a bit$H I did a deadlift every 30 seconds and that was tough. I got done with it quick though.

[Atom1980]

3-10-19
Bench press with AC Grip Bar widest grip
Warmup
180x3
220x3
250x3
280x1 Help with fingers
230x3
230x3

Close Grip Bench
225x3
245x3
265x3

Kettlebell Floor press
85x6
115x6
85x15
85x15
85x15

Lying Tricep Extension
60x25
60x25
60x25
60x25

I again went 10 lbs over my last PR and I had to have help. If I would have went 5lbs it would have clean without assistance.

[Atom1980]

3-12-2019
Squat to 14 inch box
with red mini band doubled over
Warmup
185x2
225x2
275x1
305x1
330x1 PR
340x1 PR
275x2
275x2

Rack supported Goodmorning
155x8
225x8
225x8
225x8

Reverse Hyper
70x15
70x15
70x15
160x25
160x25
160x25
160x25
160x25

Red mini band seated leg curls
50
35
30

Good squat day, its been a while since I did this squat so I felt pretty confident tonight. 330 was a 5 lb PR and the 340 was a 15 lb PR and I could have done more but thought it was best to leave a little.

[Atom1980]

3-14-19
ACG Bar Bench
Warmup
180x3
200x6
200x6
200x6
200x6
200x6
200x6

ACG Bar Red mini band doubled over Bench
130x10
130x10
130x10
130x10
130x10

Dumbell Seated military
20x10
25x10
30x10
35x10

Close grip Bench
65x50
65x35
65x30

Orange Band pullup, Shoulder rehab,Bent over Rear delt, Red band tricep pushdown, Hammer curls.

Good bench workout tonight. 6 sets of 6 reps went well will move up next week. Using the bands was really tough will have to do that again.

[Atom1980]

3-16-19
Speed Squat off 14 inch box with doubled over Red Mini Band
Warmup
185x2
225x1
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2

Speed Deadlift off 3 1/2 block
Grey average bands
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1

Reverse Hyper
70x15
70x15
70x15
180x20
180x20
180x20
180x20
180x20

Shrugs
225x8
275x8
315x8

Barbell Rows, Calf Raises

Speed squats went well today I bumped it 5 lbs from the last cycle. It was tough but made it through it last set was probably my best. Speed deads were good too.