Atom's Powerlifting Log

[Atom1980]

5-1-2021
AAPF Nationals Gatlinburg, TN

Squat
Opener 220k 485 lb Good lift
2nd 242.5k 534.5 Good lift
3rd 252.5k 556.5 Miss

Bench
Opener 175k 385.75 Good lift
2nd 185k 407.75 Good Lift
3rd 192.5k 424.5 Good lift

Deadlift
Opener 210k 462.75 Good lift
2nd 227.5k 501.5 Miss
3rd 227.5k 501.5 Miss

Total
645k 1421.5 lbs

This meet I did not have any of my training partners so I had someone I met at the meet help. Wasn't my best performance but I did get a meet PR in both the squat and bench. I was very disappointed in the deadlift and will be going back to conventional.

[Atom1980]

5-11-2021
Reverse Hyper
90x10
90x10
90x10

Band Ab Pulldown
10
10
10

Sled Pull 100lbs 100ft 2 trips forward 2 trips backwards

Squat to a box with 14 inch cambered bar
85x3
85x3
175x3
265x3 Belt
355x2 Briefs
445x2
445x2
465x2

Inverse Curl
360x12
295x5

Grey Band Ab Pulldown
10
10
10

This is the start to my meet October 1. I could have pushed it a little more today but held back some.

[DrewDarden]

This meet I did not have any of my training partners so I had someone I met at the meet help. Wasn't my best performance but I did get a meet PR in both the squat and bench. I was very disappointed in the deadlift and will be going back to conventional.

Nice job on the meet PR's Atom. In which weight class and division did you compete?

[Atom1980]

I'm in the 242 class 55-59. I competed at the AAPF Nationals in TN.

[Atom1980]

5-16-2021
Raw Bench with 100lbs weight releasers
Warmup
145x5
195x3
195x2 Weight releasers
215x2
235x2
255x2
265x2

EZ Curl Bar Skull Crushers
85x10
105x10
115x10
115x10
115x10

Lat Pulldown with Red mini Band
70x10
85x10
100x10
115x10

Band pull aparts, Grey band ab pulldown

1st time using weight releasers. It was different and we don't do much heavy raw work so I guess it might help.

[Atom1980]

5-18-2021
Goodmornings with Yoke Bar
Warmup
245x3
335x5 Briefs
385x5
425x5
475x5
425x6
425x8

Inverse Curls
295x10
295x10
270x3

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

Grey Band Abs
10
10
10
10
10
10

Breaking in a new pair of briefs. Titan Super Boss Briefs. These are very tight but I like the feel of them.

[Atom1980]

2-20-2021
Swiss bar bench
Warmup
125x5
185x6
185x6
185x6
185x6
185x6
185x6

Dumbell Rolling Tricep Ext
30x15
30x15
30x15

Skull Crushers
85x12
85x12
85x12

Chest supported Rows
90x15
90x15
90x15
90x15
90x15

Forearm Curls, Reverse Forearms Curls, H Rolls, Band Pull Aparts

Good lift and pretty good pump.

[Atom1980]

5-18-2021
SS BAR Squat to a Box with Orange Bands
Warmup
155x3
205x3
205x5 Bands
205x5
205x5
205x5
205x5

Speed Deadlift with Green Bands
205x5
205x5
205x5
205x5
205x5

Reverse Hyper
90x15
90x15
90x15
90x15

Cable Ab Pulldown
70x10
80x10
90x10

My training partner set this up today I would have went heavier but I was late.

5-22-2021
Sled Pull
100 ft 100lbs 3 trips forward 3 trips backwards
100 ft 55lbs side to side both sides

5-23-2021
Raw Bench to a 3 board
Warmup
195x3
23x5
265x2 Boards
285x2
305x2
325x2 PR
365x2 with Overkill Slingshot
385x2
415x1-2 Couldn't lock out 2nd rep

H Rolls
15x20
15x20
15x20

Band Pull Aparts
10
15
20

Have not done much raw work with boards in awhile but the 325 felt good and moved quick. When I put the slingshot on I thought I would be able to get 415 for 2 I think if I would have pushed a little quicker off the board more of a speed. You can't move heavy weight slow quoting Louie Simmons.

[Atom1980]

5-25-2021
Duffalo Bar Squat
Warmup
235x2
325x2 Briefs
415x2
465x2
505x2
555x1
595x1 Suit
645x1
685x1
685x1 PR
685x1

Reverse Hyper
90x10
90x10
90x10

I got a new set of briefs and I don't think I was getting much out of my old ones. I did 555 with just my briefs which tied a gym PR for me but I had a suit on with it the last time. I got good pop out of the bottom. The 1st set at 685 was about an inch high and the second one was about 2 inches high. Good day.

[Atom1980]

5-27-2021
ACG Bar
Warmup
130x3
200x6
200x6
200x6
200x6
200x6
200x6

AGG Bar skull crushers
60x12
60x12
60x12
60x12
60x12

Cable lat pull
45x10
70x10
90x10
90x10
90x10
90x10

Cable tricep ext, band push down, forearm curls, reverse forearm curls, grippers.

5-28-2021
SS Bar Squat to a box with grey band
Warmup
205x3
205x5 bands
205x5
205x5
205x5
205x5

Deadlift with green bands
225x5
225x5
225x5
225x5
225x5

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

Cable Abs
80x15
80x15
80x15

Grey band abs, grippers

5-30-2021
Bench with shirt to one board
Warmup
195x3
235x3
285x1
325 x2 2 Board
375x2 1 Board
395x2
415x2
435x2

Close grip raw to 3 Board
235x5
235x5
235x5
235x5
235x5

Kettle bell seated tricep extension
25x15
35x12
35x15
35x15

Chest supported rows
90x15
140x10
160x8
180x6

Band pull aparts

Tied a PR from last October. I should have know this in advance and break a record but I didn’t. It still moved really well.

[Atom1980]

6-1-2021
Deload
Reverse Hyper
90x10
90x10
90x10

Belt Squat
45x10
90x10
180x10
180x10
180x10
180x10
180x10

Plyo Swing
With double grey bands
15
45x15
45x15
45x15
45x15

Inverse Curl
180x6
160x6
135x6
135x6

Reverse Hyper
90x15
90x15
90x15

Band ab pulldown, Back Extensions

Even though it was a deload I feel pretty worked.

[Atom1980]

6-3-2021
Wheel Borrow 100 ft 180lbs 6 trips

Cable Abs
80x15
80x15
80x15

Grippers
50x20
50x20
100x10
100x10

Instead of pulling sled today I took the wheel borrow out. Forearms get a bit of a pump doing these.

[Atom1980]

Bench with ACG Bar
Warmup
130x5
210x6
210x6
210x6
210x6
210x6
210x6

ACG Bar Skull Crushers
70x12
70x12
70x12
70x12

Kettle Bell seated tricep ext
35x15
35x15
35x15

Fat bell Incline Row
53x10
53x10
53x10

Close Grip Pulldown
115x10
115x10
130x10

Band Tricep push down, Forearm curls, Hammer curls.

Good lift and pretty good pump.

[Atom1980]

6-4-2021
Squat with 14 inch cambered bar to a box with 2 chains
Warmup
175x3
225x3
225x5 Chains
225x5
225x5
225x5
225x5

Conventional Deadlift no Belt
225x2
225x2
315x1
405x1
455x1
495x1 PR

Reverse Hyper
140x10
140x10
140x10

Grey Band Ab Pulldowns
10
10
10

My plan was to do some full range deadlift beltless but the weight felt good and I decided to try for a PR and it went pretty easy. I am so much more stronger conventional than sumo.

[Atom1980]

6-6-2021

ACG Bar Deload
Warmup
130x5
180x5
220x5
220x5
220x5
220x5

Floor Press with Reverse Orange Band
135x5
225x5
225x5
225x5
225x5
225x5

Tate Press
28x15
35x10
28x12
28x12

Reverse Close Grip Pulldown
100x10
110x10
120x10
120x10

Deload day, good pump and quick work.

[Atom1980]

6-8-2021
14 inch Cambered Bar Squat to a box with Blue Bands
Warmup
175x3
265x2
355x2 Briefs
445x2
445x2 Bands
535x2 Bands

Reverse Hyper
180x10
180x10
180x10

Weighted Glute Bridges
35x10
35x10
35x10

Cable Ab pulldown
90x10
90x10
90x10

Not sure how much weight the bands put on this but it was a 9.5 RPE.

6-9-2021
Sled Drag
125lbs 2 trips forward and 2 trips backwards 100 feet each.

Wheel Barrow
180lbs 4 trips 100 feet each.

Cable Ab pulldown
80x15
80x15
80x15

Some conditioning work.

[Atom1980]

6-9-2021
ACG Bar
Warmup
180x3
220x6
220x6
220x6
220x6
220x6
220x6

Reverse Hyper Row
90x10
90x10
90x10

Tate Press
26x10
26x10
26x10

Hoff Press
18x10
18x10
18x10

Incline Row
53x10
53x10
53x10

Standing Band Tricep Ext

6-11-2021
14 inch Cambered Bar Squat to a Box with Chains
Warmup
175x3
175x3
245x2
245x5 Chains
245x5
245x5
245x5
245x5

Deadlift
225x2
315x1
365x3
365x3
365x3

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

Glute Bridges, Cable abs

6-12-2021
Sled Pull
100lbs 100Ft 2 Trips Forward 2 Trips Backwards
50lbs Side to Side 1 trip left 1 trip right

Wheel Borrow
180lbs 100 ft 4 trips

Abs, and grippers

6-13-2021
Bench to 3 Board
Warmup
195x3
235x3
275x2 3 Board
305x2
335x2 PR

Shirt
375x2
415x2
445x2 PR

Pretty good day but had to leave early for my daughters graduation from nursing school.

6-14-2021
Seated Tricep Ext
18x10
18x10
18x10

Tate Press
18x10
26x10
26x10

Chest supported Rows with Fatbells
62x10
62x10
62x10

Pull downs
135x10
135x10
135x10

Shoulder Rehab

[Atom1980]

6/15/2021
14 inch Cambered Bar Goodmornings with Red Mini band out front
Warmup
175x2
265x2
315x3 Briefs
355x3
405x3
445x4

Reverse Hyper
140x10
140x10
140x10
140x15
140x15
140x15

Cable Ab Pulldowns
100x10
100x10
100x10

Glute Bridges, Band ab

Good night lifting.

[Atom1980]

6-16-2021
Sled Pull
100lbs 100 ft 3 trips forward 3 trips backwards

Wheel Borrow
220lbs 100ft 4 trips

My forearms really get a pump using the wheel borrow.

[Atom1980]

6-17-2021
ACG BAR
Warmup
130x5
180x5
230x6
230x6
230x6
230x6
230x6
230x6

ACG Bar Tricep Ext
60x15
70x12
80x15
80x15

Lying tricep ext with chains
2 Chains x35
3 Chains x 30
4 Chains x 25

Face Pulls
60x10
70x10
80x10

[Atom1980]

6-18-2021
14 Inch Cambered Bar to a box with 2 chains
Warmup
175x3
225x3
265x3
265x5 Chains
265x5
265x5
265x5
265x5

Deadlift No Belt
225x2
315x2
385x3
385x3
385x3

Reverse Hyper
90x10
90x10
90x10

Abs, Walking in Belt Squat Machine.

6-19-2021
Sled Pull
100lbs 100ft 3 trips forward 3 trips backwards
50lbs 100 ft Side to Side left than right

Wheel borrow
100 ft 250lbs 4 trips

6-20-2021
Bench with 100lbs weight releasers
Warmup
195x3
235x3
235x2 Weight releasers
255x2
285x2
355x2 Bench Daddy
375x_ was to high on the chest and got stapled
375x2

Skull Crushers
85x10
95x10
105x10

Fatbell standing tricep ext
18x10
18x10
18x10

Low cable lat row
45x10
90x10
110x10
130x10

Band pull aparts, H rolls, shoulder rehab

Good bench day 20 pound improvement for my raw work from a month ago.

[Atom1980]

6-20-2021
Squat with Duffalo bar
Warmup
235x2
325x2 Briefs
415x2
505x1
595x1 Suit Bottoms
645x Miss to much pressure
685x1 Good an depth was good.

Reverse Hyper
90x10
90x10
90x10

Band Abs and glute bridges

Wanted to go to 705 but it wasn't there. My 685 was a legal depth so I was happy with that. There is a lot of pressure with all this gear.

6-24-2021
Bench with ACG Bar
Warmup
180x5
220x5
240x6
240x6
24x06
240x6
240x6
240x6

Barbell Rows
135x10
185x10
225x8
275x4 Straps
315x4 Straps

Incline Fatbell Tricep Ext
18x10
26x10
35x10
44x4
44x4

Band pull aparts

Got a late start but was still good. Pretty happy with my 6x6 bench right now.

[Atom1980]

6-25-2021
Goodmornings
Warmup
245x3
335x3 Briefs
385x3
425x3
475x3
475x3
475x3

Belt Squat
90x12
135x12
180x12
230x12
230x12

Marching in Belt Squat
High Leg lift and wide
90lbs 60 seconds 3 sets

Cable Abs
80x10
90x10
100x10

Reverse Hyper
90x10
90x10
90x10

Grey Band Abs
10
10
10

My training partners suggest doing something different on my secondary lower body day so we did heavy goodmornings and belt squat. I felt worked after this so we will probably do this for a 3 week wave.

[Atom1980]

6-26-2021
Sled Drag
125lbs 100 feet 3 trips forward and 3 trips backwards

50 100 feet Side to side left and right

Wheel borrow
205lbs 100 feet 4 trips

Body pretty sore after yesterday.

6-27-2021
Floor Press ACG Bar with 2 chains per side
Warmup
180x3
220x2 Chains
240x2
240x2
240x2

Skull Crushers
85x10
95x10
105x10
115x10

Seal Row with fat bell
44x10
44x10
44x10
53x10
53x10

H Rolls, Band pull aparts, band tricep pushdowns

Good work today.

[Atom1980]

6-29-2021
Squat with Duffalo Bar
Warmup
235x2
325x2 Briefs
415x2
505x2
535x2
555x1-2 Miss
555x2 PR

Reverse Hyper
90x10
90x10
90x10

Cable Abs
70x10
70x10
70x10

Today was supposed to be a deload day but due to the holiday coming up we are switching it to next week. Good day though a month ago I did 555 for a single and today I did it for a double. The 1st set I missed cause I let my air out at the top and didn't recover.

[Atom1980]

7-1-2021
ACG Bar Bench
Warmup
180x5
220x3
245x6
245x6
245x6
245x6
245x6
245x6

Bent over rows
135x10
225x5
275x5
275x5
275x5
275x5
275x5

Cable tricep push down, Fatbell tricep ext.

This was most weight for 6 sets of 6 for me with ACG Bar.

7-2-2021
Safety squat bar suspended good mornings
Warmup
245x3
335x3 briefs
385x3
425x3
475x4
475x4
475x4

Belt squat stiff leg deadlift
90xbar135x5
90xbar225x5
180xbar225x5
180xbar225x5
180xbar225x5
180xbar225x5
180xbar225x4

Reverse Hyper
90x10
90x10
90x10

Cable abs
70x10
70x10
70x10

Did one more rep each set from last week with goodmornings. Did something new with belt squat and deadlifting with belt around waist and deadlifting a bar while I did this last set felt something pop in my left ham and flute. Very sore.

[Atom1980]

7-6-2021
Squat to high box
155x5
155x5
155x5
155x5
155x5
155x5
155x5
155x5
155x5
155x5

Reverse Hyper
90x10
90x10
90x10

Ab Pull down
60x10
60x10
60x10

Sled Pull 50x100 10 Trips

Left Glute Ham is still sore did light work. This sucks cause I have a meet in 12 weeks. Its good this was a deload week.

7-7-2021
Sled Pull
50lbs x100 feet 10 trips

Stretching Rehab

7-8-2021
Fatbell Floor Press
44x10
53x10
62x10
70x10
80x10
88x10
97x10

Rows
135x10
185x10
185x10
185x10
185x10

Lying Tricep Ext
125x6
125x6
125x6

Standing Cable Tricep Ext
40x12
40x12
40x12

Red Band standing tricep Ext
50
50

Bent rows felt good very little issue with ham.

7-9-2021
SS Bar to a high box
155x5
155x5
155x5
155x5
155x5
155x5
155x5
155x5
155x5
155x5

Leg Press
180x10
180x10
180x10

Band Ab Pulldowns
10
10
10

Sled Pull
60lbs x100 feet 8 trips forward 2 trips backwards

Wheel Borrow
180lbs x 100 feet 2 trips

Left glute still sore but seems to be getting better.

[Atom1980]

7-11-2021
Bench 3 Board
Warmup
145x3
195x3
235x3
285x2 Boards
325x1
345x1
355x1 PR
395x1 Shirt
435x1
455x1

Chest Supported Rows
90x10
140x8
160x8
160x8
160x8

Decline Hoff Press Fatbells
18x12
26x10
26x10
26x10

Red Mini Band Tricep Pushdowns
75
50
40

Had a 25lb PR for 3 board raw. It was 2017 when I did this last time for a single. I am progressing.

7-13-2021
Squat to high box with 14 inch cambered bar
Warmup
175x3
265x3
355x2 Briefs
405x2
445x2
445x2
445x2

Sled Drag
75lbs 100ft 8 trips forward
75lbs 100ft 2 trips backwards.

Left glute still feeling it so took it easy. Everything felt good and no issue but kept it kinda light.

7-15-2021
Sled Pull
100lbs 100ft 4 trips forward
100lbs 100ft 2 trips backwards
55lbs 100 feet side to side l and r

Band one leg curls
Red Mini
30 left and 30 right
30 left and 30 right
30 left and 30 right

Ab pulldown
60 x10
70x10
80x10
90x10

Glute ham is getting better everyday.

7-16-2021

Bench with Shirt 3 board
Warmup
145x3
195x3
235x3
285x1
345x2 3 Board and shirt
395x2

Fatbell Incline Press
62x8
70x8
80x8

Lat pull down
115x8
130x8
145x8
160x8

Hoff Press fatbells
26x12
26x12
35x10
35x10

Band Tricep Pushdowns
60
50
50

My team has switched the Bench day from Sunday to Fridays and it was only 5 days since we have done ME work so went light today. I also had FST done to my lower body today to help my glute ham area.

[Atom1980]

7-19-2021
Floor Press
Warmup
135x3
185x3
225x3
225x3
225x3
225x3
225x3

Suspended Bench Press 4 inches from top
135x3 with 1 orange light band
135x3 2 orange light bands
135x3 3 orange light bands
135x3 3 orange light bands
135x3 3 orange light bands
135x3 3 orange light bands

Chest Supported Fatbell rows
53x8
62x8
70x8

Skull Crushers
85x10
85x10
85x10
85x10
85x10

Today was an accessory day for upper body. I am working the top part of my bench because I have trouble with my lock out. My 2nd exercise is focusing on that.

[Atom1980]

7-20-2021
SS Bar Goodmornings with Micro Mini band out front
Warmup
155x3
205x3
155x3
155x3

SS Bar Squat to High Box
155x3
245x2
335x2 Briefs
335x2
335x2
335x2
335x2
335x2
335x2
335x2


Band Leg Curls each leg
20
20
20

Glute Ham still a little sore on left side.

7-21-2021
ACG Bar Suspended Rows
130x8
130x8
150x8
150x8

Close grip Pull downs
145x8
145x8
145x8

Bent over rear delts
9x15
9x15
9x15

Some back and rear delt work.

7-22-2021
Sled Pull
100lbs 90 feet 2 trips forward
145lbs 90 feet 5 trips Forward

Cable abs
80x10
90x10

Still little sore.

7-23-2021
Bench with shirt
Warmup
195x3
235x3
285x1
325x1 Bench Daddy
375x2 2 board
405x1 2 board
425x1 2 board

Accesories

7-24-2021
Sled Pull 100 lbs 100 feet
3 trips forward

SS Bar to high box
Warmup
245x2
245x2
245x2

Felt light headed doing these so I stopped.

7-26-2021
Floor Press
Warmup
185x3
235x3
235x3
235x3
235x3
235x3

Suspended Band Press
135x3 2 orange bands
135x3 3 orange bands
135x3 3 orange bands and one red mini
135x3 " "
135x3 " "

Chest Supported Rows
90x10
180x8
180x8
180x8
180x8

Lying Tricep EXt
26x10
35x10
35x10

Good work today.

7-27-2021
Squat 14 inch cambered bar to high box
Warmup
265x2
355x2 Briefs
405x2
445x2
495x2
535x2
535x2
535x2

Seated Goodmornings
175x8
175x8

Band Leg each leg
20
20
20

7-28-2021
Band pull aparts
15
20
20

Pendelay Rows Suspended
135x5
185x5
225x3
275x3
315x1-2
295x3
295x3

Face pulls
40x1
50x10
50x10
50x10

Scap Pulldowns
100x10
115x12
130x12
145x12

Bent over rear delt raises
9x15
9x15
9x15

Side Delt
9x10
9x10
9x10

Some back and delts

7-29-2021
Sled pulls
100lbs 100 feet
8 trips Forward
50lbs 100 feet left 100 feet right

Mini band one leg curls each leg
30
30
30

Cable abs
70x12
80x12
90x12
100x12

Belt Squat marches holding 6 lb med ball
90lbs 60 seconds
90lbs 60 seconds
90lbs 60 seconds
90lbs 60 seconds

Good work

7-30-2021
Bench 1 board
Warmup
195x3
235x3
285x1
325x1 2 Board Shirt
385x1 1 Board
395x1 1 board

Fat bell Bench
80x6
88x6
97x6
106x6
125x2

Close Grip lat pull down
130x10
130x10
130x10
130x10
130x10
130x10

Hoff Press
26x12
26x12
26x12
26x12
26x12

Red Mini Band tri pushdown
100
60
50

Good lift tonight 395 was easy to one board. Fat bell press was good tonight too.