Atom's Powerlifting Log

[Atom1980]

2-24-18
Deadlift
Warmup
315x3
365x2 Belt
405x2
430x2
455x1
475x2 Tie PR
385x3 No Belt
385x3 " "
385x3 " "

Deadlift off 45lb Plates
235x2
255x2
275x2
295x2
315x2
335x1
355x1
375x1

Speed Squats to a low box with orange bands
Warmup
255x2 8 sets

Power Shrugs
Warmup
275x5
315x3
315x3
315x3

Glute ham, Reverse Hyper, Orange Band Pull ups

Great day deadlifting, I tied a lifetime PR! I thought about doing another rep but wait to do it another day. The last time I did this was in 1990. Out of all 3 lifts deadlift feels the best right now. I did miss training this whole week due to traveling for work.

[Atom1980]

2-25-18
Bench
Warmup
155x5
185x3
215x3
245x2
275x1
290x1
305x1
315x- Miss

Floor press
165x2
185x2
205x2
225x2
245x2
265x1
285x1
305x_ Miss

Dumbell press with Red band, Machine row, Lat pull down, tricep machine and abs.

Bench went well today even though I didn't get 315. It did go up about 6 inches and stalled, going back toward my face to quickly. We were only supposed to go to 305 but my partner wanted to go up. He made it my other partners did it. It would have been a PR for me. Going to continue to do Cube Predator for another 6 week cycle so the plan is to go up 10 lbs and finish with 315.

[Atom1980]

2-27-18
Squats
Warmup
295x2
325x3
350x2
375x3
385x2
385x2

Sumo deadlift sitting on a chair
135x2
155x2
175x2
195x2
215x2
235x1
255x1
275x1

Bench press Cube Predator Week 1 light day
Warmup
165x8
195x5
225x3
225x3
225x3
225x3
225x3

Bent over rows
165x5
185x5
205x5
225x5
245x5

Goodmornings
165x5
185x5
205x5
225x5
245x5

Good squat day 375 for 3 was the most I have done since 1990 felt good. I was going to bump the last up to 395 but the 2 at 385 went slow so I stayed at 385. Bench went well but the front of my shoulders were sore after getting done.

[Atom1980]

3-3-18
Deadlift
Warmup
315x3
365x2
405x2
435x1
455x1
485x3 PR

Speed Deadlift
365x3
365x3
365x3

Deadlift off 6 inch Block
245x3
265x3
285x3
305x3
325x1
345x1
365x1

Power Shrugs
135x10
225x5
315x3
365x3
365x3
365x3

Glute Ham, Reverse hyper, Orange band pullups.

I went in today thinking I was going to do 2 reps at 485 but it felt so good and my partners kept yelling to pull another and I did. 2 at 485 would have been a PR for me so I was very happy to pull 3. I want to pull 525 short term and by the end of the year 550.

[Atom1980]

3-6-18
Squat
Warmup
315x1
345x2
370x1
395x2
410x1
420x1

Sumo Deadlift
Warmup
225x1
225x1
245x1
245x1
265x1
265x1
285x1
285x1
305x1
305x1

Bench
Warmup
180x8
210x5
240x3
240x3
240x3
240x3
240x3

Stiff leg deadlift and dumbell rows.

Another week of traveling for work so not at my best but still hit a 395 for a double which I haven't done in a very long time. I was going to go up to 435 which would be a current time PR but just didn't quite feel it tonight. Bench went ok but I have missed a few bench workouts so it was not a crisp as I like.

[Atom1980]

3-10-18
Deadlift
Warmup
315x3
365x2 Belt
405x2
430x1
455x1
480x1
505x1
455x1
455x1
455x1
365x3 No belt
365x3
365x3

Deadlift off 6 inch box
225x3
225x3
225x3
225x3
225x3

Speed Squat to box
Warmup
225x2
235x2
245x2
255x2
265x2
275x1
285x1
295x1

Shrugs
315x8
315x8
315x8

Reverse hyper, glute ham with red band, Orange band Pullups.

Deadlift went well today, 505 went pretty fast and my partner asked me why I didn't do it for 2. I will save it for next week. My lower back was kinda tight but after lifting it felt really good.

[Atom1980]

3-11-18
Bench
Warmup
165x8
190x6
225x5
255x3
275x2
275x2
275x2
275x2
275x2

Incline close grip
Warmup
185x3
205x2
225x3
245x2
245x2
245x2
145x10
165x8
185x6
205x5

Chest supported rows
120x10
145x8
165x6
190x5

Pulldowns
130x10
130x10
130x10
130x10

Abs, Skull Crushers, and rear delt machine.

Bench went well considering I missed last weeks heavy session due to traveling for work. This is the the 1st time to do incline bench in about 8 years. It went well except the 245 I missed the last rep on all 3 sets. I probably should have went to 235 maybe next week.

[Atom1980]

3-14-18
Squats
Warmup
305x1
325x3
350x2
375x3
385x2
385x2

Seated Deadlift
Warmup
235x1 8 sets

Bench
Warmup
165x8
195x8
225x5
255x3
255x3
255x3
255x3
255x3

Stiff leg dead lift
225x5
225x5
225x5
225x5
225x5

Lying Incline Dumbell Rows
40x5
50x5
50x5
50x8
50x5

Good night lifting and I thought I was moving up 5 lbs in the squat but after checking it was the same weight I used a few weeks ago. Not what I wanted and the weight was a strain on the last 2 sets. I might change up to use the ss bar next week. Bench went well but my left shoulder is very tight and it feels weak on that side. Going to have my wife massage it out.

[Atom1980]

3-17-18
Deadlift
Warmup
315x3
365x3
405x2
435x1
455x1
485x1
515x1 Current time PR
465x1
465x1
465x1

Speed Squats to a box
Warmup
225x2
225x2
235x2
235x2
245x2
245x2
255x2
255x2
265x2
265x2

Pullups Orange band
6
6

Had a current time PR with the 515 in the deadlift and it felt good. My plan was to go to 525 next Saturday but after doing squats I wnet to do pullups and stepped up on a box and something popped in my left knee and as I type this it is pretty sore so I'm not sure whats going to happen. 525 would be a lifetime PR for me raw.

[Atom1980]

3-18-18
Bench
Warmup
165x8
195x6
225x5
255x3
255x3
255x3
255x3
265x3
275x3

Incline Bench
95x8
135x6
185x5
225x3
235x2
235x2
235x2
245x2 with a little help last rep

Pulldowns, seated cable rows, rear delt machine, abs.

I almost didn't lift today with my knee being so painful but partners said it would be a good idea just to get blood moving and they were right. Still hurts but I had a good lift today and the 275 for 3 went well considering I was supposed to stay at 255 and only supposed to be 5 sets and ended with 6. Good day!

[Atom1980]

3-21-18
Goodmornings
Warmup
225x3
255x3
275x3
295x3
315x3

Reverse Hyper
50x20
50x20
50x20
50x20

Bench
Warmup
165x8
195x8
225x5
255x3
270x2
285x1

Dumbell Rows
50x20
50x20
50x20
50x20

No squats tonight because my left is still sore from Saturday so I was able to do goodmornings and I could have went higher but thought it would be better to stop at 315. Bench went well so that was good.

[Atom1980]

3-24-18
Deadlift
Warmup
225x2
245x2
245x2
265x2
265x2
285x2
285x2
305x2
305x2
325x2
325x2
345x1
365x1
385x1
405x1
425x1
425x1

Goodmornings
Warmup
185x10
185x10
185x10

Reverse Hyper
90x20
90x20
90x20
90x20

My left knee is a little better but still painful. I could have went higher with deads but thought this was good enough. Substituted goodmornings for squats. Not sue when I wll squat again. I'm gonna have to feel a whole lot better.

[Atom1980]

3-25-18
Bench
Warmup
165x8
195x6
225x5
255x3
285x1
295x1
305x1

Blue reactive Slingshot
225x2
245x2
265x2
285x2
305x2
325x1
345x1
365x1 with help more of a guide

Stiff arm pulldowns, one arm corner row, Dumbell standing OHP, Dumbell incline bench, Abs.

Bench went well today and the 305 wasn't fast but not a grinder either. What was interesting is using the slingshot and how much it helps my form. I have a habit of pushing the bar back over my face but the 365 my partner help a little but he was more guiding it back away from my face and it kept moving. I really need to force my self to push straight up instead of over my face. This is the most weight I have had in my hands for the bench press. I can tell the overload is a good movement because it gets the body used to using heavier weight.

[Atom1980]

3-28-18
High Box Squats
Warmup
225x3
255x1
275x1
295x1
315x3
335x2
345x3
355x2
365x2

Speed Deadlift
Warmup
205x2
225x2
245x2
265x2
285x2
305x1
325x1
345x1

Bench
Warmup
165x8
195x8
225x5
255x3
275x3
275x3
275x3
275x3

Goodmornings
135x10
185x8
225x6
275x5

Pullups 4 differrant grips
3
3
3
5

Squats went well an the box was about 15 inches tall. The good thing was it didn't hurt my left knee it also hit the sticking area at the right spot. Bench went very well 275 was a lot after squating and deadlifting. Very happy about it and the pullups after the work out I was a little suprised about those too. Good day.

[Atom1980]

3-30-18
Deadlift
Warmup
315x3
365x3
405x1 Belt
425x2

Speed Deadlift no belt
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3

Barbell Shrugs
135x10
135x10
135x10
135x10

Chest Supported Rows
75x10
75x10
75x10
100x10

Dumbell Rows
70x10
70x10
70x10

I'm doing the Coan-Phillipi program and this is week #2. Went well and on the speed sets I will not use a belt. This is the 3rd time I used this program and I am set at a 15lb increase which will finish at 530. If I do this program back to back over the year I could see 70lb increase in my deadlift. I know some people have commented on weeks 8 and 9 not hitting the numbers and my 1st time through I did experience it as well. I was not feeling good on one of those lifts that particular day and I think it was week 9. Some say to back off 5 lbs or 10 if your not feeling it. I may take that advice.

[Atom1980]

3-31-18
Bench
Warmup
165x8
195x6
225x5
255x3
285x1
285x1
285x1

Blue Slingshot
285x2
305x3

Dumbell Bench
55x10
65x8
75x6
85x5

Incline Barbell Press
Warmup
185x3
185x3
185x3

Skull crushers
75x10
75x10
85x10

Lat pulldowns
120x12
130x12
140x12
150x12

Abs
60 reps

Good Bench day considering not spotter or lift off. 285 with pause went up quick all 3 sets. 305 with slingshot PR for reps so that was good. Couple more weeks and will be going for 315 starting to get excited.

[Atom1980]

4-4-18
Squat to 18 inch box
Warmup
225x2
275x2
295x1
315x1
335x1
355x1
375x1
395x1
355x1
355x1
355x1

Speed Deadlift No Belt
Warmup
225x1
245x1
265x1
285x1
305x1
325x1
345x1
365x1
385x1
405x1

Bench
Warmup
165x8
195x8
225x5
225x5
225x5

Goodmornings
135x5
185x5
225x5
275x5
315x5

Dumbell Rows
75x5
80x5
85x5
90x5
95x5

Squat went well tonight and could have went up 10 or 20 lbs more but thought I would back off. Left knee still sore but squating to the box doesn't hurt it. Bench went well tonight and a good night of lifting.

[Atom1980]

4-7-18
Deadlift
Warmup
315x3
365x3
405x2 Belt
430x1
455x2
375x3
375x3
375x3
375x3
375x3
375x3

Squat to an 18 inch Box
Warmup
185x3
225x2
275x2
315x1
315x1
315x1
275x2
275x2
275x2
295x1
315x1
315x1
315x1
255x3
255x3
275x1
295x1
315x1

Rows
185x5
205x5
225x5
245x5
365x5

Reverse Hyper
90x10
90x10
90x10

Deadlift was good today 3rd week of the program. Squats were a program my partners call crazy Russian. It was a lot of volume which maybe ok early in the program. Left knee still sore but slowly getting better.

[Atom1980]

4-8-18
Bench
Warmup
165x5
195x3
225x3
255x2
285x1
300x1
315x1 Lifetime Raw PR!!

Blue Slingshot
315x2
325x1
335x2 PR
350x1 PR
335x2 Little help last rep

Lat pulldowns
100x12
120x10
140x8
160x6
180x6
200x6

Stiff arm pulldowns
50x10 6 sets

Skull Crushers
75x12
75x10
75x8
85x6
95x6
105x6

Dumbell OHP
20x12
25x10
30x8
35x6
40x6
45x6

I can't say anything more than this was a great and memorable day. My 1st time to bench 3 plates Raw. Lifetime PR and it went fast, I feel I could have done 320 or 325 today. I have been chasing this for a long time also had 2 other PR's with the slingshot.

[Atom1980]

4-10-18
Extra Work out day

Curls
55x10
65x10
75x10

Skull Crushers
65x10
75x10
85x10

Machine Curls
65x10
65x10
65x10

Tricep Machine
65x10
65x10
65x10

Wrist roller, Forearm Machine, Abs

Did a little stretching and extra work tonight because I didn't have to work late. Its good to do a little extra.

[Atom1980]

4-11-18
Goodmornings
Warmup
185x2
205x2
225x2
245x2
265x2
285x2
305x2
325x2
345x2
275x5
275x5
275x5

Reverse Hyper
90x8
140x8
180x8
230x8

Speed deadlift off 4 inchblock
Warmup
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

Bench Speed
Warmup
185x3 TFS Grip
185x3 TFS
185x3 TFS
205x3 Med Grip
205x3 Med
205x3 Med
225x3 Pinky outside ring
225x3 POR
225x3 POR

Dumbell Rows
75x8
75x8
75x8
75x8

Dips
8
8
8


Couldn't squat today due to my left knee being sore so I did Goodmornings instead. It went well and so did the rest of the workout.

[Atom1980]

4-14-18
Deadlift
Warmup
315x3
365x3 Belt
405x2
455x1
485x2
405x3
405x3
405x3
405x3
405x3

Saftey Squat Bar Goodmornings
55x5
55x5
105x5
105x5
105x5
105x5
155x5

Dumbell Shrugs
60x12
60x12
60x12
60x12

Pull ups 4 different grips
5
4
4
6

Face pulls Red band
12
12
12
12

Barbell Rows
135x15
135x15
135x15
135x15

Very good deadlift day. I was supposed to do 480 and bumped 5 lbs to 485. I thought the 485 could have been a little faster but it was still very good. Reps at 405 was good and I don't think I have done 3 reps of 5 sets before or if it was its been a while ago. I had also bumped the working sets which was supposed to be 400 but I thought 405 would be good.

[Atom1980]

4-15-18
1st week of Cube Kingpin
Bench
Warmup
185x3
235x8
235x8
235x10

Close Grip Bench
205x8
205x8

Shoulder Saver Pause Bench
185x12
185x12
185x12

Rows With bands
15 Orange
15 red and orange
15 same
15 same

Orange Band pullups
9
9
6

Front and Side lateral raises
10x15
10x12
10x12

New program went well today and I'm not used to doing this many reps with this heavy of weight but it went well. I can really feel a pump through my upper body. Feels good.

[Atom1980]

4-17-18
Goodmornings
Warmup
225x3
245x3
265x3
285x3
305x3
325x3
345x3
275x8
275x8
278x8

Speed Deadlift
175x2
195x2
215x2
235x2
255x2
275x1
295x1
315x1

Bench
Warmup
165x2
185x2
205x2
225x2
245x2
265x1
285x1
305x1

Reverse hyper
90x12
90x20
90x20

Pullups
5
5
5

Did not squat again. Knee felt better but I will wait another week. Goodmornings felt strong and I just added 1 more rep than last week and stayed with the same weight for all sets. Bench went very well and I was a little nervous starting out but 265 was fast and so was 285. 305 wasn't real fast but not a struggle either.

[Atom1980]

4-21-18
Deadlift
Warmup
225x3
275x3
315x3
365x3 Belt
425x3
425x3
425x3

345x3 120 second rest
345x3 Same
345x3

Shrugs
135x8
225x5
315x5
315x5
315x5

Red Band Pullups
8
8
6
5

Today was a short lift, got to the gym late and my partners were half way done. This was week 5 of the program. The work will start next week, 425 went pretty fast so I was happy about that. No squats today will wait till Wednesday.

[Atom1980]

4-24-18
Squats to 18 inch Box
Warmup
225x3 Wrap on left knee
275x3
295x3
315x3
315x3
315x3

Speed Deadlift
135x3
225x2
245x2
265x2
285x2
305x2
325x1
345x1
365x1

Slingshot Bench
Warmup
275x1
315x3
315x2
315x1 +1 w help
315x2
315x2
315x1 +1 w help
315x1 +1 w help
315x2

Glute Ham, Reverse Hyper, and Orange Band Pull ups.

No Bench on Sunday but life happens and you can't always control it.

1st time in 17 days that I squated it went well but had to have a wrap on my left knee. My inner left knee is a little sore after squating but it isn't bad. Slingshot bench wasn't as good as I thought it might be. It was a quite a bit harder than I expected.

[Atom1980]

4-2818
Deadlift
Warmup
315x3
365x3 Belt
405x1
455x3
375x3 No Belt
375x3
375x3

Deadlift off Blocks
365x2
365x2
365x2
365x2
365x2
365x2

Deficit deadlift
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3


This was a short day due to having family in town. The 455 x 3 I could have done 5 reps and it felt pretty good. Short day but will make up for it this week coming up.

[Atom1980]

4-29-18
Bench
Warmup
210x3
210x3
220x3
220x3
230x3
230x3
240x3
240x3

Close grip Bench
225x5
235x5

Shoulder Saver
195x8
205x8
215x8

Pulldowns, JM Press, Pushdowns, Orange band pullups, and Dumbell Military.

This is Cube Program and I have used it before not for bench though so we will see how it is. I[refer the Cube Predator for Bench cause the last 3 cycles went really well for me but my partners wanted to do the Cube. They are doing it for Bench, Squat and Deadlift and I am only doing it for the bench. We will run the cycle and see. Might being doing a meet in August.

[Atom1980]

4-30-18
Sled pulling 74 lbs
4 trips on grass
150 feet each.

Haven't done these in a while and it was kind of tough especially backwards. 3.5 trips forward and 1.5 backwards.

[Atom1980]

5-2-18
Squat to 18 inch box
Warmup
225x3 Wrap left knee
275x3
315x3
345x3
365x1
385x1
405x1
425x1
275x5
275x5

Speed Deadlift
Warmup
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Bench press Slingshot
Warmup
225x2
245x2
265x2
285x2
305x2
325x1
345x1
365x-Miss

Reverse Hyper, Glute Ham, Pullups

Good night to night squating. Knee feels really good and it went very well. Bench was good too with getting 345 after squats and deadlifting.