Atom's Powerlifting Log

[Atom1980]

1-26-2021
Squat to a box with briefs
Warmup
235x2
325x2
415x2
465x2
475x2
485x2
495x2

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

Cable ab pulldown, Hamstring Chaos, Weighted Bridges, Ab Crunch

Better day squating than last week. Last set was the best.

1-28-2021
Bench with 2 Chains to Shoulder saver
Warmup
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Incline Dumbell Press
40x20
40x20
40x20

Mcdonald Bar Rows
145x10
145x10
145x10

Chest Supported Rows
140x10
140x10
140x10

PVC Bar Tricep Pushdown with monster mini

Quick but good training.

1-29-2021
SS Bar to a box with red mini in front
Warmup
245x5
245x5
245x5
245x5
245x5

Deadlift
225x3
225x3
225x3
225x3
225x3

Lat Pull Down
130x10
130x10
130x10

Leg Curls with Monster Mini one leg, Band ab pull down.

Tough night lifting trying to hold my air through all 5 reps in the squat and have a cold.

[Atom1980]

1-31-2021
Deload Bench Raw
Warmup
195x3
235x2
245x2
255x2
265x2
275x2
285x2

Lying mini band criss cross tricep extension.

Light bench day and quick.

[Atom1980]

2-2-2021
Deload Squat
Warmup
235x2
325x2
325x2
325x2
325x2
325x2

SS Bar Goodmornings
155x5
245x3
245x3
265x3

Band Ab pulldowns

Light lift today

2-4-2021
Speed Bench
With 2 Chains
Warmup
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Decline Dumbell Bench
50x20
60x20
70x20
80x10

Barbell Rows
135x6
185x5
205x5
205x5
205x5
205x5
205x5

Skull Crushers EZ curl bar Super set with close grip
85x10x10
85x10x10
85x10x10

H Rolls, Band pull aparts, Tricep Band pushdowns, Bent over rear delt with dumbell, Shoulder rehab.

2-5-2021
Speed Squat to a box with 2 chains
Warmup
145x3 Chain
225x5
225x5
225x5
225x5
225x5

Deficit Deadlift off 2 inch mat
135x5
225x3
225x3
225x3
225x3
225x3
225x3

Reverse Hyper
90x10
90x10
90x10

Leg Press
200x10
200x10
200x10

Band Leg Curls, Back Ext

2-7-2021
Bench with Shirt on with 2 board
Warmup
235x3
285x1
325x2 Boards and Shirt
375x2 Training Partners SD Phenom Shirt
395x2
415x2
445x2
465x2 PR

Barbell Rows
135x10
225x8
225x6
225x6

Skull Crushers
85x10
95x8
105x6
115x5

Face Pulls
50x12
60x10
60x10
60x10

PVC Pipe Band Pushdowns

The 465 for 2 was very fast. One of my goals is to Bench 500lbs. I am getting closer to my goal.

[Atom1980]

2-9-2021
Squat to a box
65x3
65x3
155x3
245x3
335x2 Briefs
425x2
475x2
495x2
505x2

Stiff leg deadlift
225x8
225x8
225x8

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

Weighted Bridges
50x10
50x10
50x10

AB Crunch
25x10
25x10
25x10

Back Ext
10
10
10

Pretty good squat tonight. Next week I think I will use chains.

[Atom1980]

2-11-2021
Speed Bench with Shoulder Saver
Warmup
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3

Reverse Pulldowns, Band Face Pulls, Band pushdowns

2-12-2021
Yoke Bar Squats to a box with 3 chains
Warmup
155x3 Chains
205x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3

Speed Sumo Deadlift
225x2
225x2
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

Reverse Hyper
90x10
90x10
90x10

Leg Press
290x10
290x10
290x10

Weighted Bridges, Ab Crunches, Band one leg curls, Landmines

I was going to go up 20lbs from last week but decided to add another chain instead and that was a good call.

[Atom1980]

2-14-2021
Bench to a 2 Board with Bench Shirt
55x5
55x5
145x5
195x3
235x3
285x1
325x2 Board and Shirt
365x2
415x1
465x1
505x1 PR

Skull Crushers
85x8
105x5
115x5
115x5
115x5
115x5

Low Lat Machine Pull
45x10
90x10
140x10
140x10
140x10
140x10

Band Pull apart, H Rolls, Shoulder Rehab.

Good bench day 1st time to have 500 in my hands and it moved pretty well.

[Atom1980]

2-16-2021
Reverse Hyper
90x10
90x10
90x10

Leg Press
290x10
290x10
290x10

Back Ext
10
10
10

Weighted Bridges
50x10
50x10
50x10

Squat to A Box
65x5
65x5
155x3
245x3
335x2
425x3
445x3
475x3
505x3

Reverse Hyper
140x10
140x10
140x10
140x10

Landmines
10
10x10
10x10

One Rep more on my top set than last week for squats.

[Atom1980]

2-18-2021
Speed Bench with Shoulder Saver
Warmup
205x3 Shoulder Saver
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3

Dumbell Incline Bench
50x20
60x20
70x11

Dumbell Rows Rows
50x10
60x10
70x10

Chest Supported Rows
140xx10
140x10
140x10

Cable Tricep Pushdown
40x20
40x20
40x20
40x20

2-19-21
Suspended Goodmornings
155x5
205x5
245x5
245x5
245x5
245x5
245x5

Reverse Hyper
90x10
90x10
90x10
140x10
140x10
140x10
140x10

Back Ext, Grey Band Ab Pulldown

2-21-21
Deload Bench
Warmup
235x2
235x2
235x2
235x2
235x2
235x2

H Rolls, Cable Tricep Pushdowns

[Atom1980]

2-23-2021
Deload Squat
Warmup
245x3
335x2
335x2
335x2
335x2
335x2

Suspended Goodmorning with Micro Bands
155x3
155x8
155x8
155x11

Weighted Bridges
50x10
50x10
50x10

Band Abs Pulldown

2-25-2021
Speed Bench with shoulder saver
Warmup
185x3 Sver
185x3
185x3
205x3
205x3
205x3
225x3
225x3
225x3

Dumbell Bench
50x20
60x20
70x20
80x15

Rows in Power Rack with Green Monster Mini
140x12
140x12
140x12
140x12

Red Mini Band Tricep Push down
70
50
50
30

Nice workout tonight.

[CharlesSwann]

Handling 500+ on bench is so cool, keep killing it!

Your session volume always amazes me too, haha.

[Atom1980]

Thanks Charles!

[Atom1980]

2-26-2021
Sled Drag Warmup
100lbs 100 feet 1 trip forward 1 trip backwards

SS Bar to a box
Warmup
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3

Conventional Deadlift
225x2
275x1
315x1
365x1
365x1
405x1
405x1
405x1
405x1
405x1

Reverse Hyper
140x15
140x15
140x15

1st time to pull the sled in awhile due to snow and ice. Felt good.

2-28-2021
Bench with shirt to a 3 board
Warmup
195x3
235x3
285x1
325x3 Board, Shirt
375x3
415x3
435x3

Low cable rows
90x15
140x15
140x15

Tricep Cable Pushdown, Shoulder Rehab

Left shoulder a little tight so I went to a 3 board today and didn't push it to hard. Overall good training session.

[Atom1980]

3-2-2021
Squat to a box with briefs
Warmup
245x3
335x2
425x2
475x2
495x2
515x2
515x2

Safety Squat Bar Suspended Good Mornings
155x8
245x5
245x5
155x10

Reverse Hyper
90x10
90x10
90x10

Weighted Bridges
60x10
60x10
60x10

Grey Band Ab pull down
15
15
15

My 1st set at 515 on the 2nd rep I was bent forward like a goodmorning but my 2nd set was good.

[Atom1980]

3-3-2021
Sled Pull
100lbs 4 trips 270ft Forward
4 trips 270ft backwards

Cable Ab pulldown
30x10
40x10
50x10
60x10
70x10

3-4-2021
Speed Bench to Shoulder Saver
Warmup
145x3
195x3
195x3
195x3
215x3
215x3
215x3
235x3
235x3
235x3

Low incline Dumbell Press
50x20
60x20
70x14

Barbell Rows
155x8
155x8
155x8
155x8
155x8

Tricep Cable Pushdown
40x15
40x15
40x15
40x15

Band Pull Aparts, H Rolls

Good quick work out tonight.

[Atom1980]

3-7-2021
Bench with shirt
Warmup
195x3
235x3
285x1
325x2 Shirt and 2 Board
375x2 Same
415x2 Same
445x2 Same
465x1 no board PR

Barbell Rows
135x10
185x10
185x10
185x10
185x10
185x10

Rolling Dumbell Ext
25x10
30x10
35x10
40x8
40x8

Band pull aparts, H Rolls, Red mini band Tricep Pushdown.

Bench felt good today and I decided to go for a single rep no board. This was 47lb PR over what I did in December at my meet. Good day!

[Atom1980]

3-9-2021
Safety Squat bar to a box
Warmup
245x3
335x2
425x2
475x2
515x2
535x1-2 Had help 2nd
535x2
535x2

Stiff leg deadlift
185x8
185x8
185x8
185x8
185x8

Reverse Hyper
90x10
90x10
90x10

Weighted Bridges, Sled Pull, Grey ab band pulldown.

My 1st set at 535 I wasn't tight and stalled half way up. Its nice to have good spotters. My last set was much easier.

[Atom1980]

3-11-2021
Floor Press
Warmup
135x5
135x5
185x5
195x5
205x5
215x5
225x5

Lat Pulldown
115x10
130x10
145x10

One Arm Lying Lateral Raises, Chest Supported rear Delt Raise, Bottom Up Kettlebell Press, H Rolls, Band Pull Aparts, Shoulder Rehab.

I haven't done Floor Presses in a while I thought I felt kinda weak doing those.

[Atom1980]

3-12-2021
Safety Squat Bar to a box with 2 Chains
Warmup
205x3
205x5 Chain
205x5
205x5
205x5
205x5

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

Reverse Hyper
90x10
90x10
90x10

Cable Ab Pulldown
60x20
70x20
80x15

Leg Press
200x10
200x10
200x10

Weighted Bridges, Orange band one leg curls, Band Ab pulldown, Marching in Belt Squat.

Trained alone today.

3-14-2021
Bench Deload
Warmup
195x3
235x3 Bench Daddy
265x3
285x3
285x3
285x3
285x3

Chest Supported Rows
90x10
140x10
140x10
140x10

Shoulder Rehab, Band Trcicep Pushdown, H rolls, Band Pull Apart.

Sled Pull 83lbs 2 Trips forward and 2 trips backwards 150 feet each trip.

Right Shoulder sore and tight today so did a deload with Bench Daddy. It did feel better after benching which was a good sign.

[Atom1980]

3-16-2021
Safety Squat Bar to a box
Warmup
245x3
335x2 Briefs
425x2
515x2 Suit
515x2
565x2
565x2
605x1
605x2 PR

Reverse Hyper
90x10
90x10
90x10
90x15
115x15
140x15

Cable Ab Pulldown
70x15
70x15
70x15
80x15

Sled Pull warmup 55lbs 240FT

It has been since December since I have had my suit. Went to an inch higher box than normal. It felt really good tonight and could have done more but I shut it down. 1st set at 605 I had a bad pick and only did one rep, but the 2 second set at 605 went really well. Good day.

[Atom1980]

3-18-2021
Bench with Shoulder Saver
Warmup
185x3 Saver
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Kettle Bell ups
10x10
25x10
25x10
25x10

Micro Band Lat Crossover, Band Pull Aparts.

3-19-2021
14 inch Camber Bar to Box with 2 Chains
Warmup
175x3
175x3
225x3
225x5 Chains
225x5
225x5
225x5
225x5

3 inch Deficit Deadlift
225x3
225x5
225x5
225x5
225x7

Reverse Hyper
90x10
90x10
90x10

Weighted Glute Bridges
60x10
60x10
60x10

Band Ab Pulldown, Sled Drags Sideways left and right sides 100 ft.

3-20-2021
Sled Drags
250 Ft 73lbs
3 trips Forward
3 trips Backwards
1 trip upper body lat pull up

3-21-2021
Bench with shirt 2 two Board
Warmup
195x3
235x3
285x1 Bench Daddy
325x2 Shirt and Boards
375x2
415x2
445x2

Barbell Rows
185x10
185x10
185x10
185x10

Rolling Tricep Extension
35x10
35x10
35x10
35x10

Band Pull Aparts, H Rolls, Shoulder Rehab.

Right shoulder still a little sore so I didn't push it.

[Atom1980]

3-23-2021
14 inch Cambered Bar to Box with Briefs
Warmup
265x3
355x2
405x2
405x2
405x2
405x2

Deadlift off 6 3/4 inch Block with Briefs
225x2
315x2
405x2
495x2
585x1
605x1 PR

Reverse Hyper
140x10
140x10
140x10
140x10

Weighted Bridges, Grey Band Ab Pulldown, Sled Drag.

Pulling went well tonight.

[Atom1980]

3-24-2021
Speed Bench with Chains and Shoulder Saver
Warmup
145x5 Saver
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3

Hanging weight with PVC Pipe Bench
50x15
50x15
50x15
50x15

Lat Pulldown
115x10
130x10
145x10
160x10

Band Tricep Pushdowns

Quick Lift

3-26-2021
Speed Squat with 14 inch Cambered Bar to a Box with 3 Chains
Warmup
225x5
225x5
225x5
225x5
225x5

Speed 4 inch Deficit Deadlift with 200lbs Band Tension
225x5
225x5
225x5
225x5
225x5

Reverse Hyper
90x10
90x10
90x10

Ab Cable Pulldown
70x10
80x10
90x10

Band Leg Curls, Seated Calf Raises, Weighted Bridges, Sled Pull.

Good work today.

3-27-2021
Recovery Day
Reverse Hyper
90x10
90x10
90x10

Band Pull Aparts

Sled Drags 2 Trips Forward 2 Trips Back Wards 240 feet 100lbs
1 trip side to side 240 feet 50lbs
Neck Harness attached to sled 120 feet 50lbs

3-28-2021
Bench to 2 Board with Shirt
Warmup
195x3
235x3
285x1
325x3 Shirt and Boards
375x3
415x3
435x3 PR

Dumbell Floor Press
60x15
70x15
70x15

Skull Crushers
105x10
105x10
105x10

Swiss Bar Rows
175x8
175x8
175x8

H Rolls, Band Pull Aparts, Band Tricep Pushdowns.

I have a couple of weeks of good training. I am planning on doing a meet 1st weekend of May. Good Day!

[Atom1980]

3-30-2021
Squat with Briefs and Suit Straps up
Warmup
245x3
335x3 Briefs
425x1 Suit Straps Down
515x1 Straps up
515x1
515x1
515x1
515x1

Dead lift with Suit
315x1
405x1
455x1
455x1
455x1
455x1
455x1

Reverse Hyper
90x10
90x10
90x10
140x10
140x10
140x10

Cable Ab Pulldown
80x15
90x15
100x15

Weighted Bridges, Grey Band Ab pulldown, Sled Pull.

Was a good squat day just getting use to the suit and straps up but all 5 reps went very well and easy. Sumo deadlift was good and same as the squat easy and just getting use to the suit. Meet is May 1.

3-31-2021
Reverse Hyper
90x10
90x10
90x10

Cable Ab pulldown
80x10
80x10
80x10

Sled Pull
100lbs 3 trips forward 200 feet
100lbs 3 trips backwards 200 feet

Band pull aparts

Quick and easy.

4-1-2021
Speed Bench full range
Warmup
145x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Dumbell Bench
50x10
60x10
70x10
80x10

Incline Tricep Ext
55x15
75x10
55x15
55x15

Reverse Hyper Lat pull
90x10
90x10
90x10

Kettle Bell Swing and Press
20x8
25x8
25x8

Band Pull Aparts, H Rolls.

It was nice to go full range of motion on the bench tonight. Shoulders felt good. I forget the bar we use is a 65lb bar.

[Atom1980]

4-4-2021
Bench with Bench daddy single sleeve
Warmup
195x3
235x3
285x1
325x2 Bench Daddy
345x2
365x1-1 Help
345x2
335x2

Dumbell Floor Press
70x15
70x15
70x15

Bent over rows
50x10
50x10
50x10

Red Mini Band Tricep Ext

I have had some good training the last couple of weeks but today was okay.

[Atom1980]

4-6-2021
Squat with briefs and suit light wraps
Warmup
245x3 Briefs
425x2
485x1 Suit straps up light wraps
535x1 Suit straps up light wraps

Deadlift
225x2
315x1
405x1 Suit
455x1

Reverse Hyper
90x10
90x10
90x10
90x15
90x15
90x15

Grey band Abs, Cable ab pulldown

Went up to opener and it move really fast which should be expected. Deadlift went up to opener same thing moved well.

[Atom1980]

4-8-2021
Speed Bench with 1 chain per side
Warmup
145x5
145x5
165x3 Chains
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Dumbell Bench
50x12
60x12
70x12
80x12

Skull Crushers
55x25
65x25
65x25

Sled Drag lat pull down, Red Mini band Tricep Pushdown

Good training day. The sled drags really hit the mid to upper back and rear delts.

[Atom1980]

4-9-2021
Squat to a box with 14 inch Cambered Bar 3Chains per side
Warmup
175x3
245x3
245x5 Chains
245x5
245x5
245x5
245x5

Deadlift off 4 inch mat with Green Monster Mini
245x5
245x5
245x5
245x5
245x5

Reverse Hyper
90x10
90x10
90x10

Weighted Bridges
60x10
60x10
60x10

Cable Ab Pulldown
90x10
90x10
90x10

Grey Band Ab Pulldown
10
10
10

Good Speed Squat and Deadlift training today.

4-10-2021
Sled Pull
100 lbs 3 Trips Forward 3 Trips Backwards 200Ft

Cable Abs
80x20
80x20
80x20

Fatman Pullups with Rings
10
10
10

Some Recovery work.

4-11-2021
Bench with Shirt
Warmup
195x3
235x3
285x1
325x1 2 Board and Shirt
375x1 1 Board
395x1 Commands

Fatbell Bench
53x12
53x12
53x12

Rolling Dumbell Tricep Ext
25x12
30x12
30x12

Close Grip Lat Pulldown
100x12
115x12
115x12

H Rolls, Band Pullaparts.

Went to my opener it moved fast. Felt good.

[Atom1980]

4-13-2021
Deadlift with suit
Warmup
315x1 Suit
405x1
455x1
455x1
455x1

Reverse Hyper
90x10
90x10
90x10
90x10

Weighted Bridges
60x10
60x10
60x10

Cable Ab Pulldown
80x10
80x10
80x10

Sled Pull
100lbs 100 feet 4 trips forward 4 trips backwards.

[Atom1980]

4-14-2021
Sled Pull
100lbs 100ft 3 Trips Forward 3 Trips Backwards
Cable Abs
80x10
80x10
80x10

Band Pull Aparts

4-15-2021
Speed Bench
Warmup
135x5
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Skull Crushers
75x12
75x12
75x12

Bent Over Cable Rows
50x10
100x10
100x10
100x10

Band Push Downs
70
40
40

[Atom1980]

4-16-2021
Sled Pull 100lbs 100ft 6 trips forward and 6 trips backwards

Band Leg Curls
25 Green Monster mini
25 green
25 red

Cable Ab pulldown
80x10
90x10
100x10

4-17-2021
Sled Pull
100lbs 100 Feet 3 trips forward and 3 trips Backward
55lbs 100 feet side to side 1 trip each side.

Grey band Ab pulldown
15
15
15

4-18-2021
Bench with Shirt to last warmup
Warmup
195x3
235x3
285x1
325x1 Shirt and 2 board
375x1 1 Board

Dumbell Bench
60x15
60x15
60x15

Skull Crushers
85x10
85x10
85x10

Lat Pull Dwon
115x10
115x10
115x10

Band Pull Aparts

Last heavier Bench work out before the meet. Went up to what will be my last warmup at the meet.