Atom's Powerlifting Log

[Atom1980]

11-1-2019
Speed squat to 15 inch box
With blue bands
Warmup
185x2
185x1 Bands
225x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2

Sumo Deadlift off 1 inch mats
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2

Stiff leg deadlift
225x5
225x5
225x5
225x5
225x5

Barbell rows
185x5
185x5
185x5
185x5
185x5

Reverse Hyper, Ab pulldowns, shoulder rehab

Squats went slow and might have been a little too much so I will repeat this cycle.

11-3-2019
ME Bench F6 Bench shirt with Shoulder Saver
Warmup
185x3
225x3
275x1 shoulder saver
315x1 Shirt
335x1
355x1
375x1
390x1

Clsoe grip raw bench
225x13
225x12
225x10

Tricep ladder, one arm dumbell tricep ext, rear delts, rolling shoulder dumbells, hammer curls, Ab pull downs, Band lat pull downs.

I thought I did a PR toay but I was wrong after I found out I was pretty disappointed. Next time. I need to keep better records.

[Atom1980]

11-5-2019
Chain Suspended Goodmornings with Saftey squat bar
Warmup
205x3
245x3
295x3
335x3 Suit bottoms
385x3
425-
335x3
335x3

Dead lift off 3 1/2 inch mat
with suit bottoms
315x2
36x2
405x2
455x2

Reverse Hyper
50x10
50x10
50x10
50x10
50x10

Grey Average Band ab pulldown
10
10
10
10
10


Shoulder rehab

Tried to move 425 off the chains, got a little movement but couldn't stand up with it. Should have went up 20 lbs after the 385. This is the 1st time doing these as a ME so have to start somewhere.

[Atom1980]

11-7-2019
Speed Bench with Red Mini Band
Warmup
135x3 Band
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3

Close Grip Bench
225x14
225x10
225x9

Seat OH Dumbell Press
15x20
25x20
35x20

Orange band chest supported row, Kettle bell tricep ext, Shoulder Rehab, Ab pulldown.

Usually have a partner doing lift offs even for speed work but not tonight. It does make a difference when I get a lift off. Still went good.

[Atom1980]

11-9-19
Speed Squats off 15 inch box
With blue bands choked
Warmup
185x2
185x1 bands
215x1
235x5
235x5
235x5
235x5
235x5

Speed Sumo Deadlift off 1 inch mat
275x3
275x3
275x3
275x3
275x3
275x3

Stiff leg Deadlift
235x5
235x5
235x5
235x5
235x5

Reverse hyper
90x10
90x10
90x10
90x10
90x10

Grey band ab pull down
15
15
25
15
15

Shoulder rehab

Things went real well today. Good speed and form.

[Atom1980]

11-10-2019
ME bench press
F6 shirt to shoulder saver
Warmup
185x3
225x3
275x1 Shoulder saver
315x3 shirt
335x3
355x3
365x3
375x3 rep PR

CGBP raw
225x15 rep PR

SS bar JM press, Band Pulldowns, Ab pull down, side raise.

Last time I did shoulder saver with shirt on for triples was end of May. I did 40lbs more today. Good day but I also got a rep Pr with close grip bench. Bench has been going well.

[Atom1980]

11-12-2019
ME
SS Bar to 15 inch box Suit Bottoms on
Warmup
155x2
155x2
205x2
245x2
295x2
335x2 Bottoms
385x1
425x1
455x1
480x1 PR
405x2
405x2

Deadlift off 3 1/2 inch mat
315x2
365x2
405x2
435x2
465x2

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

2 Hand bent over dumbell Row
50x12
50x12
50x12

Average Band Ab pulldown
10
10
15
15
15
15
15
15

Squat was a grinder tonight but still got it 5 lbPR from September. Deadlift was easy and I should probably bump the weight more. I did bump 10 lbs from last week.

[Atom1980]

11-14-2019
Speed bench with 59 lbs of chain
Warmup
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Dumbell low incline bench
50x20
60x20
70x20
80x13

Safety squat bar JM press
115x8
155x5
165x5
175x5
185x5
195x5

Band lay pull down, bent over rear delta.

11-17-2019
ME
3 Board Bench with F6
Warmup
185x3
225x3
275x1
315x3 shirt and boards
345x2
375x1
405x1 PR
415x-

ACG bar reversed
220x5
220x5
230x5
240x5
250x5

Williams press, Scap band pull, kettle bell rows. Shoulder rehab.

I should have had the 415 just had a little help at lockout so not counting it. The 405 was fast and felt really good.

[Atom1980]

[QUOTE=Atom1980;1591864551]11-14-2019
Speed bench with 59 lbs of chain
Warmup
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Dumbell low incline bench
50x20
60x20
70x20
80x13

Safety squat bar JM press
115x8
155x5
165x5
175x5
185x5
195x5

Band lay pull down, bent over rear delta.

11-17-2019
ME
3 Board Bench with F6
Warmup
185x3
225x3
275x1
315x3 shirt and boards
345x2
375x1
405x1 PR
415x-

ACG bar reversed
220x5
220x5
230x5
240x5
250x5

Williams press, Scap band pull, kettle bell rows. Shoulder rehab.

I should have had the 415 just had a little help at lockout so not counting it. The 405 was fast and felt really good. I was out of town on Saturday so I didn’t do lower body.

[Atom1980]

11-21-2019
Speed Bench with 59lbs Chain
Warmup
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Seated Dumbell Press
20x20
30x20
40x20
50x13

Williams press, Lying tricep ext with chain, Chest supported band pulls, Band pull aparts.

[Atom1980]

11-23-2019
Speed Squat to 15 inch box with choked blue bands
Warmup
185x2
185x1 Bands
225x1
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3

Speed Deadlift off 1 inch mat
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1

Reverse Hyper leg curls, reverse hyper leg ext, Dumbell leg curls, abs.

Was sick this weak and missed max effort squat. Today wasn't feeling very good and things moved kinda slow.

11-24-2019
ME Bench
Bench with F6 shirt with shoulder saver and doubled red min bands
Warmup
185x3
225x3
225x2 Shoulder Saver and Bands
255x2
285x1
315x1
325x1
265x3
265x3
265x3

JM Press Straight bar
95x8
95x8
95x8
95x8
95x8


Williams Press, Grey AB Band pulldown, Band lat pulldown, Shoulder Rehab.

Pretty good bench day325 went better than the 315 cause my technique was much better.Could ave went up another 5 or 10 lbs but dropped down instead to do some work.

[Atom1980]

11-26-2019
ME Safety Squat bar to 15 inch box Raw
Warmup
205x2
205x2
245x2
295x1
335x1
390x1 PR
Reverse Band added
425x1
445x1
Removed bands
335x2
335x2

Dead lift off 3 1/2 Mat Raw
315x2
365x2
405x2
455x2
475x2
495x2

Safety Squat Bar Goodmorning
155x5
205x5
245x5
295x5
295x5

Reverse Hyper
50x15
50x15
50x15

Bent over Dumbell Rows
55x15
55x20
55x25

Band Ab pulldown
12
12
15
15
15


Forgot my suit tonight so went raw. I got a 5 lb PR and the last time I did this lift was in February. I have been squating with the suit on Max effort day for a while now. I think it is probably good to go raw on ME day once in a while even though my speed day is all raw. Deadlift went real well tonight I will switch this up next week since I have done this for 3 weeks in a row.

[Atom1980]

11-28-2019
Speed Bench with 59lbs chain
Warmup
135x5
135x5
135x3 Chain
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3

Dumbell Bench
70x20
80x20
90x12
100x7

JM press
115x8
115x8
115x8
115x8
115x8

Williams Press
35x20
40x20
45x25

Band Ab pull down, band tricep push down, side laterals, band pull down.

Pretty good day. Found a meet in March I want to do. It’s an AAPF meet. I have been wanting to do one for a while but nothing close to me till this one.

[Atom1980]

11-30-2019
Speed Squat to 15 inch Box with Choked Blue band
Warmup
185x2
185x2 Band
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Sumo Deadlift off 1 inch mat
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2

Reverse Hyper
50x15
50x15
50x15

Calf Raises, Sissy Squats, Band Leg Curls, Hanging leg raise, Ab Pulldowns.

I wentt back to doing 2 reps on speed squat because I am faster instead of doing 5 or 3 reps and that carries over better for me. Back side is sore after this work out.

[Atom1980]

12-1-2019
Floor Press with 86 lbs of chain
Warm up
185x3
185x3 Chain
225x3
245x1
265x1 PR
265x1
265x1

ACG Bar Reversed
220x3
230x3
240x3
250x3
26x03
270x3

Dumbell Row
75x15
75x15

Lying tricep ext with chain, Bench Press Band Pulldown in rack.

Pretty good day hit a 10 lb PR from March and I could have gone up 10 lbs more but decided to stay there and do a couple of more singles.

[Atom1980]

12-4-2019
Squat with suit bottoms
Warmup
185x2
225x2
275x2
315x2 Bottoms
365x2
405x2
435x2
455x2
Reverse Band
475x2
495x2
515x2
535x2

Dead lift off 4 inch Mat against gret short Average band
155x1
205x1
205x2
205x2
205x1
205x3

Goodmornings
185x8
185x8
185x8
185x8

Reverse hyper
50x10
50x10
50x10
50x15
50x15
50x15
50x15

Good lift everything felt pretty good.

[Atom1980]

12-5-2019
Speed Bench
Warmup
145x3
165x3
165x3
165x3
175x3
175x3
175x3
185x3
185x3
185x3
195x3
195x3
195x3

Lat Pulldown
130x10
130x10
130x10
130x10
130x10

Tricep Rope pushdown
50x15
50x15
50x15
50x15
50x15

Seated Supported Rows
50x10
50x10
50x10
50x10
50x10

Inverse Leg Curl
75x10
75x10
75x10
75x10
75x10

Went to a different Gym. Was able to use an Inverse Curl machine and it really hits the hams also used a 55 lb bench bar. This gym might be an option I have once week for while.

[Atom1980]

12-7-2019
Speed Squat to 15 inch Box with Choked Blue Bands
Warmup
185x2
185x1 Bands
225x1
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2

Sumo Speed Squat off 1 inch Mat
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1

Reverse Hyper
50x10
50x10
50x10
70x15
70x15
70x15
70x15
70x15

Red Mini Band Leg Curls
15
15
15
15
15

Leg Ext, Band Ab Pull down, Hanging Leg Raises

Today was a good day things felt good and went well. Hams a little tight from the inverse curl machine on Thursday.

[Atom1980]

12-8-2019
ME Bench with F6 Shirt
Warmup
185x3
225x3
275x1
315x2 Shirt
345x1
365x1
315x3 All with 1 Second Pause
315x3
315x3

JM Press Straight Bar
95x8
135x5
135x5
135x5
135x5
135x5
135x6
135x6

Chest Supported Dumebll Rows
45x10
45x10
45x10
45x10
45x10

ABS, One Arm Triccep ext, Mini Band pushdowns, Reverse Dumbell Curls, Shoulder rehab, Rear Delt laterals.

Was not focused enough todaywhen I was trying to do Max Effort. I wasn't tight enough and that came through on my 365 it went very slow at the top. I did get much better doing work sets all with 1 second or more pause. The rest of the work out was good.

[Atom1980]

12-11-2019
ME Squat
Warmup
185x2
225x2
275x2
315x1 Suit
365x1
405x1
455x1
475x1
495x1
455x1 Straps up
455x2 Straps up

Deadlift suit
315x1
365x1
405x2 Straps up
405x2
405x2
405x2

Safety Squat Bar Goodmornings Chain Suspended
155x5
175x5
195x5
215x5
235x5

Reverse Hyper
50x10
50x10
50x10
50x20
50x20
50x20

Ab pulldowns grey band
10
10
20
20
20

Good work out tonight. My partner wanted me to go up another 20 lbs on squat but I just want to keep building and save some for the next time.One thing I need to work on is keep upper back tight.

[Atom1980]

12-12-2019
Speed Bench
Warmup
135x5
135x5
155x3
155x3
175x3
175x3
195x3
195x3
215x3
215x3
235x3
235x3


Dumbell With Red mini around back
60x20
60x20
60x16

Dumbell Row
70x10
85x10
100x10
100x10

Tricep ext, One arm lying tricep ext, Rolling Shoulder, Grey Abs, Shoulder Rehab

12-14-2019
Speed Squat
Warmup
185x2
225x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2

Speed Sumo Deadlift
295x2
295x2
295x2
295x2
295x2
295x2
295x2
292x2

Reverse Hyper
50x10
50x10
50x10
90x15
90x15
90x15
90x15

Band leg curls, Face pulls, Ab band pulldown

12-15-2019
Raw Bench with Red Mini with Red Shoulder saver
Warmup
225x2
245x1
265x1
270x1 Help
225x3
225x3
225x3
225x3

Rest Pause 30 Second Dumbell Press
33x60
15x60
12x60
24x60
10x60
5x60
20x60
8x60
5x60

Band Tricep pushdowns,Ab Pulldowns, Pushups in the rack against barbell, Chest supported band rows, TRX lat pull.

Grouped all these workouts on one post. Thought I would have done better on bench but I just wasn't tight enough and pushing the bar back over my face doesn't help. Its hard to break bad habits. When I push straight up I do more weight.

[Atom1980]

12-17-2019
ME
Safety Squat bar with suit bottoms
Warmup
205x2
245x2
295x2
335x1
385x1
425x1
455x1
480x1
405x2
405x2

Deficit Deadlift off 2 inch mats
225x3
275x2
315x2
365x2
405x2
405x2
405x2

Safety Squat bar Goodmornings
155x5
205x5
225x5
245x5
245x5

Reverse Hyper
50x10
50x10
50x10
70x20
70x20
70x20

Hanging Leg raises, Ab Pulldowns

Good night lifting was completly beat up and especially felt it in in the Hamstrings and traps.

[Atom1980]

12-18-2019
Speed Bench with Red mini Bands
Warmup
135x5
135x5
135x3 Band
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Raw Bench
255x5
275x3

Dumbell Bench
50x40
50x30
50x15
50x15

Lying tricep ext against bands, Ab pull downs, Reverse Hyper.

I am sick right now with a cold felt good for about the 1st 45 minutes and then I became very tired so cut the work out short to go home to eat and sleep.

[Atom1980]

12-22-2019
ME Bench
Warmup
185x3
225x3
275x1
315x-
275x2
275x2
275x2
275x2
275x2

Ab Pulldown, Reverse Hyper, Band Close grip pull downs

Have been sick most of the week but Saturday was bad and I couldn't lift came in Sunday and all I could think of was how I just wanted to get this done and over with and it showed. I did learn something with pushing harder into the bench with leg drive.

[Atom1980]

12-24-2019
ME Squat
Warmup
225x2
275x2
315x2 suit bottoms
365x1
405x1
455x1
485x1
505x1 straps up
405x2 straps down
405x3 “ “

2 inch Deficit Deadlift no belt
225x2
275x2
315x2
365x2
405x2
455x2

14 inch Cambered bar good morning
175x5
195x5
215x5
235x5
255x5

Bent over rows
135x15
135x15
135x15

Reverse hyper, band ab pull down, leg raises.

Have been sick for about a week, now it’s just a stuffy head and not able to breathe very well. Things went well today and felt really good. Just getting used to the weight on my back the 505 was good on depth and it moved good. Good day! Deadlift felt real good too.

[Atom1980]

12-26-2019
Bench with F6
Warmup
185x3
225x3
275x1
315x2 Shirt Paused both reps
315x2
315x2
315x2
315x2

Close Grip Bench
225x5
225x5
225x5


JM press SS bar
115x10
115x15
115x15
115x12

Incline press
155x3
155x3
155x3
155x3

One arm Lying tri ext, Tate press, TRX Band pullup, bent over rear delt.

Bench was good tonight and I didn't push it just worked in the shirt dialing in getting up on the traps and trying to get as tight as I can. Form was really good the only problem I have is my shirt is loose. I need to put about 10 lbs on before the meet in March.

[Atom1980]

12-27-2019
Speed squat to 15 inch box with choked grey average bands
Warmup
185x2
185x2 band
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

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

Leg press
200x10
200x10
200x10

Ab machine
130x10
140x10
150x10
160x10

Chest supported rows
75x10
100x10
125x10
150x10

Good lift.

[Atom1980]

12-31-2019
ME Squat suit bottoms
Warmup
185x2
225x2
275x2
315x2 bottoms
365x1
405x1
455x2
475x2
475x2
475x1 knee wraps

Deficit Deadlift off 3 inch mat
225x2
275x2
315x2
365x2
405x2
455x1
455x2

Cambered bar chain supported good mornings
225x3
235x3
245x3
255x3
265x3

Bent over rows
185x5
185x5
185x5
185x5
185x5

Reverse hyper
50x10
50x10
50x10
50x10
50x10
50x10
50x10’
50x10

Ab band pull down
10
10
10
10
10
10
10
10
10

Squat went well today I wanted to do 495 for a double but wasn’t going to be there today. Put knee wraps on for one set and was going to do more but tweaked my back on the right side so I stopped. Wraps should have been tighter.

[Atom1980]

1-2-2020
Speed Bench with 59lbs of chain
Warmup
135x3
135x3
135x3 Chain
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Floor Press with 59lbs of chain
185x3
185x3 Chain
225x3
235x3
235x3
235x3
235x3

Lying Tricep ext with 59lbs of chain
25
15
15
15
15

Dumbell rows
50x10
50x10
50x10
50x10
50x10

Bent over rear delts, Ab band pulldown, reverse hyper, Shoulder Rehab.

Pretty good bench day I was really working on my technique keeping shoulder blades together and getting up on my traps keeping tension pushing back into the bench and keeping my arch. My form I feel its the best it has ever been and hopefully that means moving more weight.

[Atom1980]

1-4-2020
Speed Squat to 15 inch box with choked blue bands
Warmup
185x2
185x1 Bands
225x1
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

Squat Raw no box or bands
275x2
315x2
335x2
345x2

Speed Dead lift off 4 inch mats
315x2
365x2
405x2
405x2
405x2
405x2
405x2

Reverse Hyper
50x10
50x10
50x10
90x10
90x10
90x10
90x10

Ab pull downs, Band leg curls.

Good speed day things moved well. Did a few sets of squats after for doubles and that went well too. Deadlift was good using hook grip.

[Atom1980]

1-5-2020
Bench with F6 Shirt
Warmup
185x3
225x3
275x1
315x3 Shirt
325x3
325x3
325x3
325x3
325x3

Bench to a 4 board
365x2
365x2

Dumbell chest supported row
50x8
50x8
50x8

Reverse Hyper
50x10
50x10
50x10

Ab Pulldowns, Lying tricep ext, Bent over rear delts.

Bench went well really trying to work on technique getting up on traps and keeping glutes tight to keep the arch. All sets were a rep PR for me. I need about 10 more pounds of body weight to be were I need to be for my meet in March.