Atom's Powerlifting Log

[Atom1980]

10-17-2020
Sled pull
73lbs
150ft 3 trips forward and 3 trips backwards.

[Atom1980]

10-18-2020
Bench with Bench Daddy
Warmup
225x2
285x2 Overkill Slingshot
325x2 2 Board Bench Daddy
375x2 same
415x2 same
435x2 4 Board Bench Daddy
465x2 same PR

Dumbell Bench
60x12
70x12
80x12

Cable tricep push down, rolling tricep extension, lat pull close grip.

I am having very good success benching lately. Good day.

[Atom1980]

10-20-20
Squat with briefs
Warmup
195x2
235x2
325x3 briefs
375x2
415x2

Deadlift off 6 inch blocks
135x2
225x2
315x2
405x2
495x2
585x2

Sissy squat, band ab pull down

Lighter lifting tonight next week will be full on and 8 weeks out.

10-21-2020
Conditioning
Sled pull 155lbs 150 ft 2 trips backwards 2 trips forward

Kettle bell swings
25x10
25x10
25x10

Grey ab band pull down
15
15
15

Sled pull kicked my tail.

10-22-2020
Speed bench
Warmup
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Kettle bell swing and press
25x5
25x5
25x5

Fat bell low incline press
53x15
53x15
53x15

Dumbell row
50x10
60x10
70x10

Lat pull ATP one arm, cable Ab pull down.

Kettle bell swing and press is not easy.

10-23-2020
Safety Squat speed squat to a box
Warmup
245x2
295x2 light briefs
295x2
315x2
315x2
335x2
335x2
355x2
355x2
375x2
375x2

Suspended SS bar good mornings
155x5
245x5
265x5
285x5

Dimmel Deadlift
225x10
225x10
225x10

ATP cable wide grip row
25x10
50x10
70x10
90x10
90x10

Cable Ab pull down
60x12
70x12
80x12
90x12

Good solid lift tonight.

[Atom1980]

10-25-2020
Bench with 1 Chain and Bench shirt
Warmup
235x3
235x2 Chain
305x2 Shirt
315x2
315x2
325x2

Bench 3 Board no chain with shirt
415x1
445x1
475x1 PR

Incline press
40x8
53x8 Fatbell
53x8

ATP One arm lat pull
25x8
50x8
75x8
75x8

H Rolls
10x15
10x15
10x15

Band Pull aparts
15
15
15

Body weight Dips
8
8
8

Good day most weight ever in my hands.

10-26-2020
Squat with briefs and wraps
Warmup
325x2 Briefs
415x2
465x2 Suit straps down 5 chains 160 lbs
495x1 Straps up wraps
495x1
495x2 Straps up wraps 3 Chains 96 lbs
495x2 " "
495x2 " "
355x5 Straps down no wraps 3 Chains 96 lbs
355x5 " "

Stiff leg dead lift
195x6
195x6
195x6
195x6

Bridges
40x10
40x10
40x10

Reverse Band hyper with red mini band
190x10
190x10
190x10

Crunchs
25x10
25x10
25x10

I was supposed to do 495 with 5 chains but that was to much and had to back off to 3 chains. The last set flew up probably because I got my air right and was bracing properly.

10-29-20
Speed Bench
Warmup
145x3 1 chain 32 lbs
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3

Barbell Row
135x8
135x8
135x8

Kettle Bell snatch and press
25x6
25x6
25x6

Low incline Dumbell Bench
75x8
75x8
75x8

Body weight push up
10
10
10

11-9-2020
Deload Bench with Shoulder Saver and Green Monster Mini
Warmup
195x3 Shoulder Saver
195x5 Band
195x5
195x5
195x5
195x5

Lat pull down
115x10
115x10
115x10

Fat Bell Press
53x10

Dumbell Bench
25x20

I have been sick with covid the last 10 days and 1st day back I was still a little tired.

[Atom1980]

11-10-2020
Deload Squat
Duffalo bar to a box with Choked orange average bands
Light briefs
Warmup
235x2 Band
305x2
305x2
305x2
305x2
305x2
305x2
305x2
305x2

Stiff leg deadlift
205x6
205x6
205x6
205x6

Reverse Hyper
300x10
300x10
300x10

Bridges, Crunches, Step ups.

Nice lift getting back to working out. Coming up next week heavy lifts for the next 3 weeks.

[Atom1980]

11-11-2020
Sled Pull
120lbs 100 ft 2 trips forward and 2 trips backwards

Stretching Shoulders and rehab

[Atom1980]

11-12-2020
Speed Bench 3 grips with 1 chain
Warmup
135x3
135x3 Chains
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Barbell Rows
185x8
185x8
185x8

Dumbell floor press
65x10
65x10
65x10

Kettle Bell Snatch and press
25x6
25x6
25x6

H Rolls
10x15
10x15
10x15

Nice lift. Will find out Sunday if I lost anything. Its supposed to be the heaviest training day of this cycle.

[Atom1980]

11-13-2020
Reverse Hyper
90x15
90x15
90x15
90x15

Duffalo bar suspended Goodmornings
Warmup
195x2
235x2
285x1
305x3
305x3
305x3
305x3
305x3

Kettle Bell Swings
25x10
25x10
25x10
25x10
25x10

Dumbell stiff leg deadlift
85x10
85x10
85x10

Hyper ext
25x10
25x10
25x10

Planks

11-15-2020
Bench with Shirt to a 1 board with 2 chains per side 64lbs
Warmup
235x3
285x3 Bench Daddy
325x2 Shirt, Chain and Board
325x2
345x1
345x1
345x2

Dumbell incline
50x10
Fat bell
53x10
53x10

T bar rows
145x8
145x8
148x8

Band pull aparts, Dips, H Rolls.

My right shoulder was acting up and I had a fair amount of pain untill the last set which felt pretty it felt good and the weight moved well. 1st set at 345 I didn't have my hands wide enough and I might have had it to far down by my belly. I was supposed to go to 3 board press for a max single but my coach told me to shut it down after this because I might not be fully recovered.

[Atom1980]

11-17-2020
Squat with Briefs and Suit with 64lbs Chain
Warmup
255x2
335x2
385x1
425x1
475x1
475x1 Chain
515x2 " "
515x2 " "
515x2 " "

Sumo Deadlift with Suit
245x2
295x2
335x2
385x2
425x1
475x1
515x1
515x1

Reverse Hyper
180x10
180x10
180x10

Bridges, Crunches, Plyoswing

I did 2 sets at 515 and was supposed to go to 535 for 2 sets but it felt heavy so I stayed at 515 and only did a total of 3 sets. My last set was the best set. 1st time in the suit for doing deadlifts it went very well. It has been a bout 9 months since I was over 500 lbs in the deadlift.

[Atom1980]

11-18-2020
Sled drag
110lbs 100ft 2 trips forward to trips backwards
Kettle Bell swing
25x10
25x10
25x10
25x10
25x10

Grey Band Ab Pulldown
15
15
15

Bench with Shoulder Saver
Warmup
185x3
185x3
225x3
275x3 Overkill Slingshot
315x3
325x3

Dumbell Floor Press
85x5
60x10
60x10
60x10

Kettle Bell Snatch and Press
25x6
25x6
25x6

Cable lat pull, H Rolls.

11-20-2020
Narrow Stance Duffalo Bar Goodmorning
Warmup
195x5
235x5
235x5
235x5
235x5
235x5

Reverse Hyper
90x10
180x10
180x10
180x10
180x10

Leg press, inverse Curl, Hyper Extension

Decent work outs for all 3 days.

[Atom1980]

11-23-2020
Bench with Shirt
Warmup
195x2
235x3
285x3 Overkill Slingshot
335x2 2 Board
355x1 1 Board
375x1
395x1
415x1 Tie PR

Fat bell Chest Supported Rows
53x8
53x8
53x8
53x8

4 weeks out till my meet. Bench went well today 415 was fast. 3rd time to tie my PR but my coach shut me down due to my right shoulder not being 100%

[Atom1980]

11-24-2020
Squat with light briefs
Warmup
235x2
285x2
325x2
325x2
325x2
325x2
325x2
325x2
325x2
325x2

Sumo Deadlift with suit
135x2
135x2
225x2
225x2
315x2 Suit
405x1
405x1
405x1
405x1
405x1

Reverse Hyper with red mini band
90x10
90x10
90x10

Bridges, crunches

Deload day but had a chance to get the suit on for deadlift. I have only had it on one other time last week so this was good for practice.

[Atom1980]

11-26-2020
Bench with Shoulder Saver
Warmup
195x3
225x3 Shoulder Saver
285x3 Overkill Slingshot
325x3
335x3

Dumbell Floor Press
60x10
60x10
60x10

Dumbell Floor Press
with Red mini band around back
Overkill Slingshot
60x10
60x10
60x10

Kettle bell snatch and press
25x6
25x6
25x6

HRolls
10x15
15x15
15x15

Nice work out prior to Thanksgiving dinner.

[Atom1980]

11-27-2020
Reverse Hyper
90x10
90x10
90x10
90x10

Back Hyper Ext
25x10
25x10
25x10

Walking leg press
90x40
90x40

Leg press
230x8
230x8
230x8
230x8

Stiff leg deadlift
225x8
225x8
225x8

Kettle Bell Swings
25x10
35x10
35x10
35x10
35x10

Band Leg Curls, Shoulder Rehab, Bent over Dumbell Laterals.

Light lift today. Tuesday I go to my opener in the squat and I will also pull with suit I may go to my opener with deadlift .

[Atom1980]

11-29-2020
Bench with Shirt
Warmup
235x3
285x3 Overkill Slingshot
325x1 Shirt to a 2 Board
355x1 1 Board
385x1 Pause and press command

Hrolls
10x15
15x15
15x15

Chest Supported Rows
90x12
90x12
90x12
90x12

Red Mini band tricep ext, Shoulder Rehab, Grey Band Ab pulldown.

3 weeks out went to opener. It was fast and popped off the chest. I need to keep my elbows locked when I take the bar out. They are kind soft so I will be focusing on that over the next few weeks.

[Atom1980]

12-1-2020
Squat
Warmup
235x2
325x2 Briefs
415x2 Suit straps down
505x1 Straps up and Wraps
555x1 Straps up and Wraps PR

Sumo Deadlift with Suit
315x2
405x1
455x1
455x1
455x1
455x1

Reverse Hyper
180x10
180x10
180x10

Grey Band ab pulldown, Glute bridge.

Went to opener in the squat tonight and it went well. Deadlift went pretty well too. This is the last heavy work out I have before my meet on the 20th. 555 is the most weight I have ever squated although with a box I have done more.

[Atom1980]

12-2-2020
Sled Pull 100 FT with 100lbs
2 trips forward
2 trips backwards

Kettle Bell Swing
25x10
35x10
35x10
35x10
35x10

Shoulder Rehab, Grey Band Ab pulldowns.

[Atom1980]

12-3-2020
Close Grip Bench with Shoulder Saver
Warmup
195x3
235x2 Shoulder Saver
235x2
235x2
235x2
235x2
235x2

Dumbell Floor Press
60x10
60x10
60x10
60x10
60x10

Kettle Bell Snatch and Press
25x6
25x6
25x6

Mini Band Pull Aparts, H Rolls, Shoulder Rehab

12-4-2020
Reverse Hyper
90x15
90x15
90x15

Reg Hyper
15
15

Leg Press Walking
90x40
90x40

Leg Press Wide Stance
200x8
200x8
200x8
200x8

Shoulder Rehab

My work outs are winding down and I am doing a lighter work.

[Atom1980]

12-6-2020
Deload Bench
Warmup
195x3
195x3
195x3
195x3
195x3

H Rolls
10x15
15x15
15x15

Shoulder rehab

12-8-2020
Squat Deload
Warmup
235x2
325x2 Briefs
325x2
325x2
325x2
325x2

12-10-2020
Bench Deload
Warmup
135x3
135x3
135x3
135x3
135x3

H Rolls
10x15
15x15
15x15

Chest supported rows
90x10
90x10
90x10

Red mini band tricep push down
15
15
15
15

Shoulder rehab

12-11-2020
Sissy Squat
Body Weight Only
10
10
10

Sled Pull
100ft 4 trips
2 Trips Forward
2 Trips Backwards

Ab band pull down
10
10
10

Shoulder Rehab

That’s it, meet is a week from Sunday and will only be doing light band work between now and then.

[Atom1980]

12-6-2020
Deload Bench
Warmup
195x3
195x3
195x3
195x3
195x3

H Rolls
10x15
15x15
15x15

Shoulder rehab

12-8-2020
Squat Deload
Warmup
235x2
325x2 Briefs
325x2
325x2
325x2
325x2

12-10-2020
Bench Deload
Warmup
135x3
135x3
135x3
135x3
135x3

H Rolls
10x15
15x15
15x15

Chest supported rows
90x10
90x10
90x10

Red mini band tricep push down
15
15
15
15

Shoulder rehab

12-11-2020
Sissy Squat
Body Weight Only
10
10
10

Sled Pull
100ft 4 trips
2 Trips Forward
2 Trips Backwards

Ab band pull down
10
10
10

Shoulder Rehab

That’s it, meet is a week from Sunday and will only be doing light band work between now and then.

[Atom1980]

12-20-2020
Midwest Equiped Open APF-AAPF

Squat
Opener 240k 529.1lb Good lift
2nd 257.5k 567.7lb Miss out of the hole
3rd 257.5k 567.7lb Miss at the 3/4 way up

Bench
Opener 175k 385.8 Lbs Good lift
2nd 182.5k 402.3 lbs Miss went up fast but over face and miss
3rd 190.0k 418.9 lbs Good lift

Deadlift
Opener 227.5k 501.5 lbs Miss let it drop a little at the top and they called me on it
2nd 232.5k 512.3 lbs Good lift
3rd 237.5k 523.6 lbs Goodlift

Total 667.5k 1471.6lbs

Overall a good meet, highlight was my bench it was a lifetime PR for me really happy about it. Deadlift I screwed up my opener and that took me off my game plan of going to 247.5 k 545lbs and my coach took over from there.
Squat was disappointing I don't breath right and that hurt me here. I also was about 10 lbs lighter than the week before due to bad acid reflux and not able to eat like I wanted to.

[Atom1980]

12-27-2020
Dumbell Press
40x20
40x20
40x20

Band Pull aparts Red mini
15
15
15

Bench Deload
Warmup
195x3
235x2
235x2
235x2
235x2
235x2

Floor Press
185x5
185x5
185x5
185x5
185x5

Chest Supported Rows
90x12
140x10
180x8

Pulldows
100x12
115x10
130x8

Rolling Tricep Ext
20x10
25x10
30x10

Tricep Rope Pushdown
60x10
60x10
60x10

Grey Band Ab pulldown
10
10
10

Nice workout today, had an old training partner train with me today and it was good to see him.

[Atom1980]

12-31-2020
Speed Bench 3 different grips
Warmup
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3

Kettlebell Clean and Press
25x6
25x6
25x6
25x6

Chest Supported Rows
90x15
140x12
140x12
140x10

Rolling Tricep Ext
25x10
25x10
25x10

Red Band Tri Pushdown
25
25
25
25

H Rolls, Mini band pull aparts, Shoulder Rehab, Ab band pulldown Rear Delts

1-1-2021
Belt Squat
50x5
90x5
140x5
180x5
180x5
180x5
180x5
180x5

Goodmornings Yoke Bar
155x10
155x10
155x10

Deadlift
135x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Revers Hyper
90x10
90x10
90x10
90x10
90x10

Weighted Bridges, Crunches, Planks

Couple of light lifting days.

[Atom1980]

1-3-2021
Bench
Warmup
195x3
235x3
235x3
255x3
255x3
265x3

Chest Supportred Rows
140x12
140x12
140x12
140x12

Tate Press
25x12
30x12
35x12

Dumbell Flat Bench laying on bubble
40x12
50x12
60x12

Band Flys lying on bench, Band Tricep pushdown, shoulder rehab, H-rolls.

[Atom1980]

1-5-2021
Duffalo Bar Squat
Warmup
235x2
325x2
415x2
415x2
415x2
415x2
415x2

Deadlift
245x2
345x1
425x1
425x1
425x1

Reverse Hyper
90x10
90x10
180x10

Band Ab pulldown, Hyper Ext

[Atom1980]

1-10-2021
Bench with Bench Daddy
Warmup
235x3
285x1
325x3
345x3
375x3
400x3

2 Board Close Grip
235x5
235x5
235x5
235x5
235x5

Lat pull down
115x10
115x10
115x10
115x10
115x10

Band pull apart, Tate Press, H Rolls, Shoulder Rehab.

Was nice to have some weight in my hand. Last set moved very with the bench daddy.

[Atom1980]

1-12-2021
Squat with briefs to a box
Warmup
235x3
325x2
415x3
435x3
435x3

Inverse Curl
180x10
180x10
180x10

Weighted bridges, ab band pull down.

Was a little better this week than last week. I feel like I’m getting a little pop.

[Atom1980]

1-14-21
Speed Bench
Warmup
135x5
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Dumbell Bench
50x20
60x20
70x20

Rolling Tricep Ext
25x15
25x10
25x10

Lat Pull Low with red mini band
50x10
50x10
50x10

1-15-21
Speed Squat with Yoke bar to a box with Micro mini band
Warmup
155x3
255x5
255x5
255x5
255x5
255x5
255x5

Speed Deadlift
225x2
295x2
295x2
295x2
295x2
295x2

Reverse Hyper
90x15
90x15
90x15

Band Leg Curls, Planks

1-17-2021
Bench with Bench Daddy
Warmup
195x3
235x3
285x1
325x2
375x2
395x2
415x2
435x2 PR

Close Grip Bench with 2 Board
255x3
255x3
255x3
255x3
255x3

Rogue Rack Lat Pull
90x10
110x10
140x10

Band Tricep Crossover

1-19-2021
Squat to Box
235x3
325x2
415x2
445x2
465x2
465x2

Weighted Bridges, Weighted Crunch's

[Atom1980]

1-21-2021
Dumbell Bench
50x20
60x20
70x20
80x8

Chest supported row with red mini Band
90x10
140x10
140x10
140x10
170x10
170x10

Speed Bench with Shoulder saver and chains
Warmup
135x3
135x3 Chain
135x3
135x3
155x3
155x3
155x3
175x3
175x3
175x3

Shoulder Rehab, Rolling Tricep Ext

[Atom1980]

1-24-2021
Bench with Shirt to Boards
Warmup
195x3
235x3
285x1
325x3 Shirt and 3 Board
375x1 2 board
395x1 2 board
415x1 2 board
415x1 2 board
415x1 2 board

Lat Pull downs
115x10
115x10
115x10
115x10
115x10

PVC Bradford Press, Red Mini Tricep pushdown, Cable ab pull down.

Had new used shirt today but it didn't have the pop I get out of my other shirt. Money not well spent.