Atom's Powerlifting Log

[Atom1980]

4-21-2020
Deadlift
Warmup No Belt
225x3
275x3
315x1
365x1
315x3
315x3
315x3
315x3

Reverse Hyper
50x10
50x10
50x10
50x15
50x15
50x15

Band Ab Pulldown
10
10
10

Right knee is really sore so no squating today.

4-25-2020
Deadlift
Warmup No Belt
225x3
275x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3

Reverse Hyper
50x10
50x10
50x10
70x15
70x15
70x15
70x15
70x15
70x15

Band Ab Pulldown
15
15
15
15
15
15
15

Right knee still sore so no squats.

4-26-2020
Bench F6 Shirt
Warmup
185x3
225x3
275x1
315x1 Shirt
325x3
325x3
325x3
325x3
325x3

Bench
135x1
135x2
135x3
135x4
135x6
135x7
135x8
135x5
135x4
135x6
135x5

Lat Pull
90x10
90x10
90x10
90x10

Side Delt
10x10
10x10
10x10

Curls Dumbell
10x20
10x20

Didn't bench on Thursday but had a good day today tied a work out in January that was the most I had done for 3's in a shirt for 5 sets so I see it as progress. My form wasn't the greatest until the last 2 sets. My chest kept dropping down and I kept loosing my arch. Right shoulder is a little sore still but I feel that shoulder is getting strong again.

[Atom1980]

4/28/2020
Dead lift
Warmup
185x3
185x3
225x3
225x3
275x3
315x1
365x1
405x1
455x1
365x3
365x3
365x3

Reverse Hyper
70x10
70x10
70x10
70x15
70x15
70x15

Ab Band Pull down
10
10
10
15
15
15

Right knee still sore no Squats.

4/30/2020
Speed Bench with shoulder saver
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Lat work

Right shoulder very sore so light weights.

5/2/2020
Speed Deadlift
Warmup
185x3
185x3
225x3
225x3
275x3
335x3
335x3
335x3
335x3
335x3
335x3
335x3
335x3

Reverse Hyper
70x10
70x10
70x10
70x15
70x15
70x15
70x15
70x15
70x15

Band Ab pull down
10
10
10
20
20
20
20

Sled pull 2 trips as warmup

Right knee still sore no squats.

5/3/2020
Bench with shoulder saver
Warmup
185x3
215x3 Shoulder saver
235x3
255x3
275x1
275x1
275x1
275x1
275x3

Band Lat work, Dumbell curls.

Went raw today right shoulder a little sore so used the shoulder saver.

5/5/2020
Deadlift
Warmup
185x3
185x3
225x3
225x3
275x3
275x3
315x3
315x3
315x3

Reverse hyper
70x10
70x10
70x10

Band ab pull down
10
10
10

Right knee sore today still worked on form and a good long warmup to get blood in there.

[Atom1980]

5-7-2020
Speed bench with shoulder saver
Warmup
135x5
135x5
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2

Lat work, shoulder work, tricep work.

Right shoulder felt good benching.

[Atom1980]

5-9-2020
Speed Deadlift
Warmup
185x3
185x3
225x3
225x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3

Reverse Hyper
70x10
70x10
70x10
70x12
70x12
70x12
70x12
70x12

Ab Pull down with band
10
10
10

Band lat work
20
20
20

Right knee still bothering me went light today.

5-10-2020
Bench Press with Shoulder Saver
Warmup
135x15
135x5
185x3
225x3 Shoulder Saver
255x1
275x1
295x1
315x1
330x1 PR
295x3
295x3
295x3

Shoulder Saver with Fat Grips
165x12
185x10
205x8
225x6
245x6
265x6

Band Lat work.

Felt good today so went for a PR and 330 was pretty easy. Good day!

[Atom1980]

5-12-2020
Deadlift No belt
Warmup
225x3
225x3
275x3
315x3
365x1
385x1
405x1
425x1
445x1
465x1
315x3

Reverse Hyper
70x10
70x10
70x10

Band ab Pull down
10
10
10

Since I haven't been squating I have been working on my deadlift technique and it is feeling really good. Before I would just yank it off the floor I finally feel like I know how to do it. My last top set was very easy too.

[Atom1980]

5-14-2020
Speed Bench with shoulder saver
Warmup
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Lat work.

Right shoulder sore from Sunday.

5-17-2020
Bench with shoulder saver
Warmup
185x3
225x3 Saver
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3

Right shoulder still sore taking it easy and actually felt good when I was done. Did not do speed deadlift yesterday I had to work and have been putting in a lot of hours. Right knee still sore as well.

[Atom1980]

5-19-2020
Deadlift
Warmup
185x3
185x3
225x3
275x3
315x3
365x2
365x2
365x2
365x2
365x2
365x2
365x2

Reverse Hyper
70x10
70x10
70x10
70x15
70x15
70x15

Band ab pulldown
10
10
10
10
10

Band pull throughs
10
10
10

Right knee is getting better but still not 100%.

[Atom1980]

5-21-2020
Speed Bench with Shoulder Saver
Warmup
135x5
135x5
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Tricep work, lat work with bands.

5-23-2020
Speed Dead lift
Warmup
185x3
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5

Squat to Pins
135x3
135x3
185x3
185x3
225x3
225x3
275x3
275x3

Lat Pull down
100x10
110x10
120x10
130x10

First time squating in about 5 weeks. Actually felt pretty good.

5-24-2020
Bench with Shoulder Saver with F6 Bench Shirt
Warmup
135x5
135x5
185x3
225x3
275x1 Shoulder Saver
315x2
325x2
335x2
345x2

Raw Bench with Shoulder Saver
225x5
225x5
225x5
225x5
225x5

Band Lat work and tricep ext.

Right shoulder a little tight and sore I could have went higher with the shirt on but thought it was best to wait till next week.

[Atom1980]

5-26-2020
Dead lift No Belt
Warmup
185x3
225x3
275x2
315x1
365x1
405x1
455x1
475x1
405x1
405x1
405x1
405x1
405x1

Squat to 16 inch box
135x2
135x2
135x2
135x2
135x2

Reverse hyper
70x10
70x10
70x10

Ab band pull down
10
10
10

This is the highest I have went since my meet and might be the most I have done with out a belt. Squats didn't feel good tonight right knee was a little sore.

[Atom1980]

5-28-2020
Speed Bench with Shoulder Saver
Warmup
135x5
135x5
165x3 Shoulder Saver
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Lat work with band, Tricep work.

Lots of sets and it felt really good.

5-30-2020
Speed Dead lift Hook grip
Warmup
185x3
185x3
225x3
275x5
275x5
315x5
315x5
315x5

Squat
135x3
135x3
185x3
225x3
275x3
315x3

Lat pulldown, ab work.

Felt pretty good right knee not to bad. Squat felt good.

5-31-2020
Bench Max effort with shoulder save and F6 bench shirt
Warmup
185x3
225x3 Shoulder Saver
275x1
315x2 Shirt
345x1
365x1
385x1
315x3
325x3
335x3
345x3

Lat work.

Bench was good today After ME did tripples with the same weight I did last Sunday. Good day.

6-2-2020
Deadlift Raw no belt
Warmup
185x3
185x3
225x3
275x1
315x1
365x1
385x1
405x1
425x1
425x1
425x1
425x1
425x1
365x1
365x1
365x1
365x1
365x1

Stiffleg deadlift
135x10
135x10

Reverse Hyper
70x10
70x10
70x10
70x10
70x10

Ab Pull downs
10
10
10

Band pull throughs
10
10

Hammer Curls
15x20
15x20

Hot night and form wasn't great, things felt a bit heavy until my last rep at 425.

[Atom1980]

6-4-2020
Speed Bench with shoulder saver
Warmup
135x5
135x5
175x2 Saver
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

Lat work with band, tricep work with band.

My right shoulder is still about the same and it might be a while before I can bench normally with any amount of weight.

[Atom1980]

6-7-2020
Bench with Shoulder Saver and F6 Bench Shirt
Warmup
185x3
225x3 Shoulder Saver
275x1
315x2 Shirt
335x2
345x2
355x2
355x2

Bench only today went very well.

[Atom1980]

3-9-2020
Deadlift Beltless
Warmup
185x3
225x3
275x1
315x1
365x1
405x1
455x1
485x1 PR
415x1
415x1
415x1

Reverse Hyper
70x10
70x10
70x10

Band Ab Pulldowns
10
10
10

Dumbell Curls
25x10
25x10

Felt good tonight so went for a beltless PR. Good night.

6-11-2020
Speed bench with shoulder saver
Warmup
135x5
135x5
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Lat and tricep work with bands.

Technique was really good tonight.

[Atom1980]

6-13-2020
Speed Deadlift Beltless
Warmup
185x3
225x3
275x1
345x2
345x2
345x2
345x2
345x2
345x2

Seat cable lat pull
90x12
100x10
110x8
120x8

Tried Squating but right knee didn’t feel good.

6-14-2020
Bench with F6 Shirt to 3 Board
Warmup
185x3
225x3 shoulder saver
275x3 3 Board
315x2 with shirt and 3 Board
345x1
375x1
395x1
405x1
345x3
345x3
345x3

Bench only today and this was the 1st time since February I have been over 400. I am feeling stronger and right shoulder is getting better very slowly.

[CharlesSwann]

Bench only today and this was the 1st time since February I have been over 400. I am feeling stronger and right shoulder is getting better very slowly.

Awesome, get some good momentum going.

[Atom1980]

Awesome, get some good momentum going.

Thanks Charles! I’m hopeful my shoulder is going to heal up.

[Atom1980]

6-16-2020
Deadlift Beltless
Warmup
225x3
275x2
315x2
365x2
385x2
405x2
425x2
425x2
425x2

Reverse Hyper
70x10
70x10
70x10

Band pull down
10
10
10

Lift tonight was good. Felt strong with 425 and my last set I felt like I could of done 4 reps.

6-18-2020
Speed bench with shoulder saver
Warmup
135x5
135x5
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Speed bench only long day at work.

6-20-2020
Speed deadlift Beltless
Warmup
225x3
275x2
325x2
325x2
325x2
325x2
325x2
325x2
325x2
325x2
325x2
325x2

Reverse Hyper
70x10
70x10
70x10

Band ab pull down
10
10
10

Dumbell stiff leg deadlift, curls.

Double overhand grip. Felt good today.

Bench F6 with 3 Board
Warmup
225x3 saver
275x1 3 Board
315x2 shirt
335x2
355x2
375x2
395x2
395x1

Good bench day . Right shoulder a little sore today.

[Atom1980]

6-28-2020
Bench with F6 shirt to shoulder saver.

Warmup
185x3
225x3
275x1 shoulder saver
315x3 Shirt
325x3
335x3
345x3
355x3

Right shoulder was pretty sore today I didn’t do the rehab this week like I should have. Missed a few work outs this week due to outside things and nice to have a little time off.

[Atom1980]

6-30-2020
Sled pull 200 yards 83lbs 5 trips.
No deadlifting tonight.

[Atom1980]

7-2-2020
Speed bench
Warmup
135x5
135x5
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Lat work

Quick work tonight but full range of motion which I haven’t done in awhile.

7-4-2020
Sled pull
73lbx80
98lbx80
123x80 yards 6 trips

No squatting or deadlifting today.

[Atom1980]

7-5-2020
Bench with F6 and Shoulder saver
Warmup
135x5
135x5
185x3
225x3
275x1 Shoulder Saver
315x2 Shirt
335x2
355x2
375x2
395x2 Help
365x3

Dumbell Bench
25x50
25x30
25x30

Dumbell Rows
25x20
25x20
25x20

Bench went ok today but 395 I had a difficult time getting it out of the rack and used to much energy doing it. I did drop back to 365 for a triple which was better than my top set last week.

[Atom1980]

7-7-2020
Sled pull
73lbs 6 trips 200 yards
No other lifting.

[Atom1980]

7-9-2020
Dumbell Bench
25x20
25x20
45x20
45x20
55x20
65x20
65x20
40x20
40x20

Tricep push down
50x20
60x20
60x20
60x20

Dumbell JM press
15x20
20x20
25x20

Lat pull down
100x12
115c10
130x10
145x8
160x8

Rear side and front delt .

No speed work today just a lot of reps. Felt good using heavier Dumbells.

[Atom1980]

7-12-2020
Sled pull
73lb x80
98x80
123x80
133x80
133x80
133x80
133x80
133x80


7-12-2020
Bench with F6 to 2 Board
Warmup
135x5
185x3
225x3
275x1 Board
325x1 F6
345x1
375x1
405x1

JM Press with Safety Squat bar
155x8
155x8
155x8
155x8

Chest supported Rows
90x12
90x12
90x12
90x12

Rogue Row
90x8
90x8

This was a good day very close to a PR. 405 moved really well. Shoulder is getting better. I have been doing a lot of rehab and stretching along with ice.

[Atom1980]

7-14-2020
Suspended Goodmornings with 14 inch Cambered Bar.
Warmup
265x3
355x3
445x3 add double ply briefs
495x3
545x3

Inverse Curls
8
15
15

Squat against straps.
10
10
10

Going to start using a new gym. They are heavily into powerlifting. Worked out with a group of guys and girls lifting out of a monolift it was a great time and a lot of energy. I had never used double ply equipment before it’s alot more comfortable than single ply.

[Atom1980]

7-17-2020
PVC pipe bench press with hanging Weight
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50

Dumbell Bench
40x20
50x20
60x20
60x20

Chest supported rows
90x12
90x12
90x12
90x12

Band pull apart
20
20
20

Red mini Band standing overhead press
20
20
20

Light work tonight but effective.

[Atom1980]

7-18-2020
Squat to 15 inch box Duffalo bar with Strong bands. Speed squat.
55x3
55x3
55x2 bands
145x2
145x2
235x2 Briefs
235x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2

Speed deadlift
135x3
135x3
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Ab cable pull down
50x15
75x15
75x15
75x15

Good lift tonight, worked out at friends house. He has a real nice Rogue rack with a monolift type attachment and he has some really nice accessories.

[Atom1980]

Bench with red mini bands 80lbs at top
Warmup
145x3bands
195x2
235x2 slingshot red
235x2slingshot
235x2 F6 shirt
285x2
285x2
285x2

Chest supported rows
90x12
110x12
130x12

Hanging abs
10
10

Grey band ab pull down
10
10

It’s been a while since I used bands in the bench it’s crazy how much downward pressure there is with those. Right shoulder pretty sore after this session I’m gonna need to do some ice and rehab. I keep forgetting the bar we are using is 55lbs.

[Atom1980]

7-21-2020
Safety Squat bar to 14 inch box with Chains with briefs
Warmup
245x2 80lbs chain
335x2 120lbs chain
385x2 120lbs chain
425x- 160lbs chain miss
425x2 160lbs chain

Sumo Deadlift off 6 inch block
225x3
315x3
405x3
495x3
585x-
585x-

Lifting out of a monolift and I’m not used to it. 1st try at 425 I was off balance and falling forward had to rerack it and start over but should have loosened my belt and start over. I did get it 2nd attempt and it was a max effort. Deadlift my right hand kept losing grip cause it was rubbing on my thigh. I should have used straps. It was hard but it was going up till I lost grip both times.

[Atom1980]

7-23-2020
Bench with PVC pipe and hanging plates
50x10
100x10
100x10
100x10
100x10
100x10
100x10
100x10
100x10

Dumbell Bench
40x20
40x20
50x20
50x20

Chest supported rows
90x12
110x12
130x10
150x10

Right shoulder sore still.

7-24-2020
Speed squat to 14 inch box with grey average band raw.
Warmup
135x3 band
135x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Inverse leg curl, leg press, belt squat. Hanging ab lift.