Atom's Powerlifting Log

[Atom1980]

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.

[Atom1980]

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.

[Atom1980]

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.

[DrewDarden]

Hell of a job going 9/9.

My son and I are planning to compete April 25. I’m already thinking about postponing it to a later meeting just so I don’t have to keep thinking about it. Because who knows what’s gonna happen in the coming weeks?

[Atom1980]

Thanks Drew! The meet director may have to cancel this due to the virus. Usapl in Michigan has a meet this coming weekend and have moved it now till June that is probably what will happen with the one you want to do.

[Atom1980]

3-18-2020
Squat Speed
Warmup
185x2
225x2
275x1
315x1 Briefs
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2

Only squated tonight.

[Atom1980]

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.

[Atom1980]

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

[Atom1980]

3-22-2020
Bench with shoulder saver
Warmup
135x3
135x3
185x3
225x3
245x3 Shoulder Saver
265x2
285x3
285x3
302x2
325x1 PR
305x2
285x2
265x2
245x2

JM Press
135x3
155x3
175x3
195x3
215x3

Let pull
70x10
70x10
70x10
70x10

Bench went well yesterday. Had a PR and didn't know it until I checked later.

[Atom1980]

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.

[DrewDarden]

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.

Good stuff.

What kind of reverse hyper do you have?

[Atom1980]

Good stuff.

What kind of reverse hyper do you have?

Its a Legend/Westside Barbell ULTRA PRO REVERSE HYPER.

[DrewDarden]

Its a Legend/Westside Barbell ULTRA PRO REVERSE HYPER.

Fancy.

I'm thinking about getting this one from Titan Fitness fairly soon:

https://www.titan.fitness/strength/s...nd/400593.html

[Atom1980]

Fancy.

I'm thinking about getting this one from Titan Fitness fairly soon:

https://www.titan.fitness/strength/s...nd/400593.html

Looks very nice and highly adjustable. The one I have was given to me for free so I'm just lucky.

[Atom1980]

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.

[DrewDarden]

What kind of briefs do you use?

Pics of home setup?

[Atom1980]

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.

[Atom1980]

4-3-2020
Sled pull
73 lbs 80 yards 2 trips forward 2 trips backwards.

Shoulder rehab
Red band Tri push downs
Red band ohp front and rear.

[Atom1980]

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.

[Atom1980]

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.

[Atom1980]

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.

[Atom1980]

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.

[Atom1980]

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.

[Atom1980]

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.

[Atom1980]

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.

[DrewDarden]

Looking at a push pull me possibly in July and a full meet in September or in October.

Sounds good. Which federation do you compete in?

[Atom1980]

AAPF, USPF and USAPL.

[Atom1980]

4-16-2020
Speed Bench
Warmup
135x5
135x5
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

Shoulder Saver
235x3
235x3
235x3
235x3
235x3
235x3

Lat band row
10
10
10

Worked on technique tonight.

[Atom1980]

4-18-2020
Squat
Warmup
185x2
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Deadlift
135x2
225x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2

Lat pull downs
10
10
10
10

Right knee sore from all the walking at work I did this week.

[Atom1980]

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.