Atom's Powerlifting Log

[Atom1980]

7-31-2021
Sled Pull
100lbs 100 ft 6 trips forward

14 inch cambered bar suspended goodmornings
85x3
175x3
225x3
265x3
315x3
315x3
315x3
315x3
315x3

Squat to high box 14 inch cambered bar
175x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Ab Band pulldowns
15
15
15

Not 100% yet but getting better.

8-2-2021
Floor Press
Warmup
135x5
18x53
225x2
245x2
265x2

Suspended Band Press 4 inches from top
135x2 2 orange bands
135x2 3 orange Bands
135x2 4 orange bands
135x2 4 orange bands

Chest supported rows
90x10
140x10
140x10
140x10

Cable Standing tricep ext
40x15
50x10
40x15
40x15

Still have some left for the floor press. The band press I am at my limit so will do something different for my second exercise next week. Triceps were worked good tonight.

[Atom1980]

8-3-2021
Duffalo Bar Squat
Warmup
235x2
345x2 Briefs
435x1
525X1
615x1 Suit

Was going to go up but I was spotting one of the team mates and he missed a lift and I tweaked my hamstring that was hurt before so I didn't go any higher.

8-6-2021
Bench with shirt to 4 board
Warmup
145x3
225x3
285x1
325x2 Board and Shirt
375x1
415x1
465x1
505x1

Kettlebell Chest supported Rows
50x10
50x10
50x10
50x10

Lat Pull Down
130x10
145x10
145x10


Rear Delt
5x10
5x10
5x10
5x10

Hoff Press
18x10
26x10
35x10
35x10

Over head Tricep Band Ext
20
20
20
25

Nice lift tonight. This was the 2nd time to be over 500 so I was excited. It went very fast and could have done more but my trainer said to shut it down. 8 weeks out till my meet.

[Atom1980]

8-7-2021
Squat to high box 14 inch cambered bar.
Warmup
175x3
265x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3

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

Reverse Hyper
45x10
45x10
45x10

Marching in belt squat machine

8-8-2021
Sled pull
100 lbs 80 yards
4 trips forward
4 trips backward
50lbs 80 yards side to side.

Reverse Hyper
45x10
45x10
45x10
45x10

Cable Abs
70x10
80x10
90x10
100x10

8-9-2021
Floor Press
Warmup
185x3
225x2
255x2
275x2

Seated overhead fatbell press
44x10
44x10
44x10
44x10

Skull crushers
85x10
95x10
95x10
95x10

Band pull aparts, side delt raise, overhead band tricep ext.

8-10-2021
Squat with 14 inch cambered bar
Warmup
265x3
355x2 briefs
445x2
535x1
625x1 Suit
715x-

Deadlift
225x1
315x1
405x1

Reverse Hyper
90x10
90x10
90x10

Band leg curls

1st time to attempt 700 lbs but I lost my air at the bottom and had to have help to get it up.

8-13-2021
Bench Deload
Warmup
195x3
235x3
235x3
235x3
235x3
235x3

Only did Bench.

[Atom1980]

8-20-2021
Benh with Shirt to 2 board
Warmup
145x3
235x3
285x1
325x1 Shirt and Board
375x1
415x1
465x1

Close Grip Bench 2 Board
235x5
255x3
275x3
275x3

Chest Supported Rows
90x10
140x10
140x10
140x10

Band Criss Cross tricep Ext

465 the Shirt was not Jacked and it was slow but went.

8-23-2021
Speed Bench with 1 Chain
Warmup
145x3 Chain
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3

Accesories

8-27-2021
Bench With Shirt to 1 board
Warmup
145x3
235x3
285x1
375x1 Shirt and board
415x1
435x1
455x- Couldn't lock it out.

Close Grip Banch with 2 board
285x3
285x3
285x3

Hoff Press
35x10
35x10
35x10

Fatbell Chest supported rows
53x10
53x10
53x10
53x10

Was in the sun all afternoon and I think it zapped me. I should be able to lock out the 455.

8-30-2021
Speed Bench
with 1 chain per side
Warmup
145x3
165x3 Chain
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Suspended Bench with bands
4 inches from lock out
135x3 with 2 bands
135x3 with 3 bands
135x3 with 3 bands
135x3 with 3 bands

Stiff Arm lat pulldown
45x10
55x10
55x10

Face pull
40x10
40x10
40x10

Skull Crushers
85x8
95x8
105x8

Kettle bell reverse forearm curls, kettle bell forearm curls

Speed was good on the bench and everything felt good.

[Atom1980]

8-31-2021
Squat with Mastedon Bar
Warmup
245x2
335x2 Briefs
425x1
515x1 Suit Bottoms
565x1 Bottoms and wraps
605x1 Straps up and wraps

Band Abs, Glute Bridges

Last time I squated was 3 weeks ago. I had a glute ham issue on my right side. I went up to my opener and it went very well depth was good. No pain or any issues. But this morning I feel tightness in my glute area. We will see. I have one more week that for heavy squating and then I am backing down.

[Atom1980]

9-4-2021
Bench with shirt
Warmup
145x3
235x3
285x1
325x2 2 Board and Shirt
375x1 1 Board
405x1 pause

Close grip bench with 2 Board
285x2
295x2
305x2

Fatbell chest supported rows
53x8
60x6
60x8
60x8

Scap pull down
100x10
120x10
140x10
160 x10

Band pull apart
20
20
20

Went to my opener did a pause and it moved fast. 4 weeks out.

[Atom1980]

9-6-2021
Speed Bench with one chain
Warmup
145x3
145x3
145x3 Chain
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Suspended press 4 inches from top with Bands
135x3 with 2 bands per side
135x3 with 3 bands per side
135x3 with 4 bands per side
135x3 with 4 bands per side
135x3 with 4 bands per side

Skull Crushers
85x10
95x8
105x8
115x8

Chest supported rows
90x10
140x8
160x8
200x8

Band pull aparts Red Mini
15
15
15

Good lift tonight. I struggled a little with the band press locking it out on the left side but last set was no issue.

[Atom1980]

9-10-2021
Bench with shirt to opener
Warmup
145x3
235x3
375x1 shirt and 2 Board
405x1

Band pull aparts

Last heavy lift before the meet . Went fast.

[Atom1980]

9-13-2021
Speed Bench with one Chain
Warmup
145x3 Chain
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3

Fatbell Floor Press
83x8
62x6
70x6
80x6

Close Grip Pull Down
115x8
130x8
145x8

Face Pulls
50x8
60x8
70x8

Tate Press 26x8
35x8
35x8
35x8

Band Pull aparts, Band tricep pushdowns

9-14-2021
Squat to Opener
Warmup
245x2
425x1 Briefs
515x1 Briefs and Suit Bottoms
565x1 Straps up and Wraps
605x1 Straps up and Wraps

9-17-2021
Bench to Opener
Warmup
145x3
235x3
375x1 Shirt to 2 Board
405x1 with Pause

Chest Supported Rows, Hoff Press

9-20-2021
Fatbell Floor Press
53x8
53x8
53x8
53x8

Face pulls, Close Grip Pulldowns, Hoff Press.

9-21-2021
Sled Pull
100x100 ft 4 trips forward 2 trips backwards.

[COBBER]

In on this shennanigans