Atom's Powerlifting Log

[Atom1980]

7-8-18
Reverse Band Bench
Warmup
225x2
275x3 Shirt
295x2
315x2
335x1
345x1
355x1
335x2
335x2
335x2
345x1
355x1
365x1
325x3
325x3
345x1
355x1
365x1

Reverse band bench in a bench shirt was fun today. I never did get the bar to touch my chest but it got close. This was a lot of sets but it helped me break in the shirt. Left shoulder still sore and my hope is the shirt will help it heal up.

[Atom1980]

7-10-18
Squats
225x2
275x2
315x2
345x3
345x3
325x3

Squat to a box, Goodmornings, Reverse hyper, glute ham.

My squat form needs some work. My training partners have been trying to get me to get my hips back on the decent. I always thought my squat was always my best lift but it is probably my worst as far as form.

[Atom1980]

7-11-18
Speed Bench
Warmup
185x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2

Close grip Bench
205x2
225x2
245x2
265x2
275x2

Chest supported Rows
75x8
100x12
100x12
100x12
100x12

Had to work out my own today but went well. Left shoulder not as sore today and is more of a muscle issue tightness. Front delt is tight and has a knot in it. Keep rubbing it and ice and heat.

[Atom1980]

7-14-18
Deadlift
Warmup
315x3
365x3 Belt
405x1
445x1
475x3
385x3
385x3
385x3

Squat the weights on the bar to a box using 25 lb plates
Wamrup
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Shrugs
Wamrup
275x5
315x5
345x5
345x5
345x5

Reverse hyper, Glute ham

Deadlift went really well today and my last rep at 475 I let all my air out and regrouped it would have been a better pull had I kept my air in for all 3 reps.

So my squat form sucks and my training partners are all letting me know it. They had me squat down today so the weights touched a box. 2 boxes are set up one on each side and you take the weight out and squat down till the weight touches the box and then back up and we only use 25lb plates for the largest plate because it makes you squat lower. The other part is it keeps you tight through the movement. I need this bad to improve my form.

[Atom1980]

7-15-18
Bench
Warmup
225x3
245x3
255x2
265x3
275x2
285x2 Very light help

CGBP
225x3
235x3
245x3
255x3
265x3 Slight help last rep

DumbIell incline, Seated dumbell press Abs.

No shirt today and this was a tough day. Shoulder was killing me today so I guess I should be happy about how I lifted today.

[Atom1980]

7-17-18
Squat
Warmup
225x3
275x5
275x3
275x3
275x3
275x3
315x1
225x3
225x3
225x3
225x3

Saftey Squat bar Goodmornings off pins
Warmup
155x5
155x5
155x5
155x5
155x5
155x5

Glute Ham, Dumbell Rows.

Squat form was the main focus tonight. I tried to do a rep at 315 but my form broke down so I backed off and did more sets at a lower weight. My training partners want me to stay at 275 and continue to do reps with good form.

[Atom1980]

7-19-18
Bench
Warmup
185x3
225x2
255x1
275x1
295x1
295x1
295x1
235x5
235x5
235x5
235x5
235x5

Dumbell Bench
35x15
40x15
45x15
50x15
55x15

Shoulder rehab, Barbell rows, Chest supported dumbell rows, tri band push down.

Pretty good bench day, shoulder felt pretty good slight pain. Really trying to perfect my form. I have an issue motorcycling my wrist.If I fix that still won't be perfect LOL!

[Atom1980]

7-21-18
Deadlift
Warmup
225x3
275x3
315x3
365x3 Belt
405x1
455x1
405x2
495x1
415x3
415x3
415x3

Speed Squat weight to a box
Warmup
235x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2

Power Shrugs
225x3
275x3
315x3
375x5
375x5
375x5

Dumbelll Rows, Glute ham, reverse Hyper

V

[Atom1980]

7-21-18
Deadlift
Warmup
225x3
275x3
315x3
365x3 Belt
405x1
455x1
405x2
495x1
415x3
415x3
415x3

Speed Squat weight to a box
Warmup
235x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2

Power Shrugs
225x3
275x3
315x3
375x5
375x5
375x5

Dumbelll Rows, Glute ham, reverse Hyper

Very good deadlift day the 495 for 2 reps was better than a few weeks ago. Squats were tough again today working on form.

[Atom1980]

7-22-18
Bench with shirt
Warmup
185x3
225x2
265x1
295x2 Shirt
315x1
335x2
345x1
355x1

Floor Press Double short green band
Warmup
185x3
185x3
185x3

Band Barbell rows
145x5
145x5
145x5
145x5
145x5

Band seated rows, hammer curls, Abs, shoulder rehab.

Bench was good today with the shirt, a couple of weeks ago I did reverse band bench with the shirt at 365. I think I could have done 365 today but wait for another day. Left shoulder a little sore but not bad. I feel it is getting better.

[Atom1980]

7-24-18
Squat
Warmup
225x2
275x3
275x3
275x3
275x3
275x3
225x3
225x3
225x3
225x3

SS Bar Goodmornings
155x5
155x5
155x5
155x5
175x5
175x5
175x5
175x5
175x5

Kettlebell Deficit Squat off 8 inch block
25x8
25x8
25x8
25x8

Glute Ham

Same workout as last week just to work on my form. It was better tonight but at the lower weights and when I got tired I had to really concentrate on my form. Also doing the deficit kettlebell squat is hopefully getting my body to squat lower.

[Atom1980]

7-26-2018
Speed Bench 3 different grips
Warmup
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Bench Block 2 board
185x3
225x3
245x3
265x3
285x3

Close Grip Bench
225x3
245x3
245x3
245x3

Skull Crushers, Cable tri pushdowns.

Had to bench this morning instead of my regular time at night due t a project I need to do tonight.

[Atom1980]

7-28-18
Dead lift
Warmup
315x3
365x2 Belt
405x1
455x1
515x1
515x1
515x-

Squat plates down to a box
Warmup
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

Power Shrugs
Warmup
405x5
40505
405x5

Calf Raises, Glute Ham, Reverse Hyper

Had a very stressful week and I was supposed to do 2 reps at 515 but decided to do 3 singles. I probably went at to fast of pace and should have taken more time between sets. 1st 2 reps were good but 3 set my hips shot up and I did a stiff leg and couldn't lock it out. This was the 1st time that I pulled over 500 lbs in the same work out a positive!

[Atom1980]

7-29-18
Bench with bench shirt
Warmup
185x3
225x2
275x1
295x1 Shirt
315x1
335x1
355x1
375x- Miss
365x- Miss
315x1
325x1
325x1

Dumbell Bench
40x15
50x10
60x8
70x6
80x6
90x6

Barbell Rows
135x10
135x10
135x10
135x10

Shoulder rehab, Standing tricep extension

Bench didn't go as I wanted. I should have went to 365 instead of 375. 375 felt heavy I never had that much weight in my hands, couldn't lock out. Then I go down to 365 and the bar went towards my feet and I stalled half way up. Should have not went to 365 after cause I was tired. Learning experience with the shirt I'm still feeling it out.

[Atom1980]

7-31-18
Squats
Warmup
225x2
255x1
285x3
285x3
285x3
285x3
285x3
225x3
225x3
225x3
225x3
185x3
185x5

Goodmornings
135x5
135x5
135x5
185x5
185x5
185x5
185x5

Kettlebell Deficit Squats off 8 inch block
25x5
25x5
25x5
25x5
25x5

Dumbell rows, Glute ham.

Squats went better tonight and I bumped the weight up ten pounds. Working on staying tight my hips are a little tight due to a little wider stance and toes out. Form is much better.

[Atom1980]

8-2-18
Bench with 1/2 and 3/4 inch chains
Warmup
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2

Dead Press
warmup
275x1
275x1
275x1
275x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

Chest supported rows, Dumbell tricep standing ext, Orange band tricep push downs.

Bench with the chains was good and good work, I liked it a lot. Dead press was a different story.
225x1

[Atom1980]

8-4-18
Deadlift
Warmup
315x3
365x2 Belt
405x1
455x1
525x1
405x3
405x3
405x3

Squat Weight down to a box
Warmop
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Shrugs
225x3
315x3
405x5
405x5
405x5

Dumbell rows, Glute ham, Reverse hyper.

Thiswas a good pull much better than last week's 515. This is the 3rd best pull I have ever done. Went well wasn't real fast but was good.

[Atom1980]

8-5-18
Bench
Warmup
185x3
225x3
245x3
255x2
265x3
275x2
285x1 miss 1
225x3
225x3
225x3

Dumbell Incline
35x12
45x10
55x8
70x6
75x6
80x6

Shoulder Rehab

Was not motivated today and it showed in my lifting. Just didn't feel like it today

[Atom1980]

8-7-18
Squats
Warmup
225x2
265x1
295x2
295x2
295x2
295x2
295x2
315x1
315x1
315x1
315x1
315x1

Goodmornings
135x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5

Orange band pull throughs, Dumbell rows, Seated orange band rows, Glute ham.

Squats went well tonight my form is better and I'm feeling stronger with this form but I have a ways to go.

[Atom1980]

8-9-18
Bench with chains
Warmup
185x3
185x3
185x3
205x3 Slingshot
205x3 " "
205x3 " "
225x3 " "
225x3 " "
225x3 " "

Chest supported dumbell rows, Grey band pullups, Grey band tricep pushdowns.

My left shoulder is really bad right now, I am compensating when I bring the bar downand transfer the weight shifting to the right. I spent a lot of time and sets at 135 just working on form and set up.

[Atom1980]

8-11-18
Deadlift
Warmup
315x3
365x2
405x1
455x1
535-
495x1
535-
365x3
365x3
365x3

RDL
245x5
245x5
245x5

Squat weight to a box
Warmup
235x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2

Glute ham, band pull through, reverse hyper.

The 535 didn't go as plan. Tried it 2 times the !st time it went about 6 inches but my hips went straight up and tried to stiff leg it.

[Atom1980]

8-12-18
Bench
Warmup
185x3
225x3
255x3 Blue Slingshot
275x2
295x1
295x1
295x1
295x1
295x1

135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5

Dumbell Bench
30x12
30x12
30x12
30x12
30x12
30x12

Barbell Rows
225x5
225x5
225x5
225x5
225x5

Shoulder Rehab

My left shoulder still sore and my form is favoring to the right side so I decided to use the Blue slingshot for my work sets. I did some rehab bench work at lower weights with straight barbell and dumbell's.

[Atom1980]

8-14-18
Squats
Warmup
225x2
265x1
305x2
305x2
305x2
305x2
305x2
325x1
325x1
325x1

Pause Squats
225x3
225x3
225x3

Goodmornings, Glute Ham, Reverse Hyper, Abs.

Squats went pretty well tonight. My form is getting better and better and I'm very happy with it. Out of the hole I am weak but I am working on Hamstring strength which should help. My hams are very weak.

[Atom1980]

8-16-18
Bench Press
Warmup
135x3 about 15 sets

Flys,Dumbell press, Shoulder rehab, stretching.

Left shoulder very sore still took it easy while I watched my partners bench with a combo of chains and bands tonight. This was a rough night watching them. I had a massage yesterday and went to chiropractor today. I hope this will help heal it up,

[Atom1980]

8-17-18
Deadlift
Warmup
225x3
275x3
315x3
365x1 Belt
405x1
445x1
485x1
535x1 PR

I had to deadlift today because I will be out of town visiting family. The 535 is the best I have done since 1990. It went kind of slow and my hips shot up but pulled it up. A little shaking at the top which is a weak glute and hamstring issue which i'm working on. I was programmed to pull 545 at the end of this cycle but not everything goes as planned.

[Atom1980]

8-21-18
Saftey Squat bar
Warmup
245x2
295x2
295x2
295x2
295x2
295x2
315x1
315x1
315x1
315x1
315x1
265x2
265x2
265x2

SS Goodmornings
155x6
155x6
205x8
205x8
205x8

Glute Ham, Reverse Hyper, Abs, Side Bends.

I use the SS bar tonight to hopefully help my left shoulder from pain, not sure if the close grip from squating puttting to much pressure on it. Squats went well and with the new stance and form I'm starting to feel more comfortable and feeling stronger. Good day.

[Atom1980]

8-25-18
Deadlift
315x3
365x3 Belt
405x3
425x2
445x3
405x2
405x2

RDL
225x5
225x5
225x5

Quick lift today but it went well.

[Atom1980]

8-26-18
Bench
Warmup
185x3
225x3

135x3 20 sets

Barbell Rows
135x5
185x5
205x5
225x5
245x5
265x5

Shoulder Rehab

Tried to bench today but 225 was a little painful for my left shoulder so I dropped back to 135 and did many sets just to get blood flowing. Might have to go see the Doctor.

[Atom1980]

8-29-18
Safety Squat Bar
Warmup
205x2
245x5
245x5
245x5
245x5
245x5
245x5

Goodmornings
135x10
155x8
175x6
195x5

Sumo Deadlift
135x3
225x2
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

Bench
Warmup only

Dumbell Rows

Squat went well tonight and feeling stronger. Left shoulder still sore going to see a Doctor next week.

[Atom1980]

9-1-18
Deadlift
Warmup
315x3
365x3 Belt
405x3
435x2
465x3
415x3
415x3

Another day that I had to do just deadlift and leave. Wedding to go to. Had a funeral for one of my training partners mother yesterday. She wasn't much older than me. You start to realize how precious life is.