Atom's Powerlifting Log

[Atom1980]

3-17-19
Bench with Shoulder Saver
Warmup
185x3
225x3
250x3 Shoulder Saver
280x1
300x1
320x-
275x3
275x3

Dumbell Bench
50x20
60x20
70x20
80x16
80x12

Tricep ladder, Dumbell row, Bent over rear delt, Shoulder Rehab, Orange band pullup.

Not a good lift today. Missed top set at the lock out. It comes off the chest good but I can't lock it out. This has been happening for awhile.The last 3 weeks I have to had help the top. I think I need to add in resistance with either chain or bands. I think I need to stop using the ACG bar the camber is good for out of the hole but not so much at lock out.

[Atom1980]

3-19-19
Safety Squat bar to 14 inch box with doubled over red mini band
Warmup
205x2
245x1
285x1
315x1
340x1 PR
265x2
265x2

Safety Squat bar goodmorning
155x8
205x5
245x5
265x5
265x5
265x5

Reverse Hyper
70x15
70x15
70x15
180x20
180x20
180x20
180x20
180x20

Chest supported dumbell rows
40x10
40x10
40x10
40x10
40x10

Good lift last night hit a 5 lb PR which is always good. My hips were kinda sore its really a strange feeling cause I never really felt it before until last Saturday. Maybe its beacuse I have been using bands? And I did go to the highest weight I have ever used for the speed day.

[Atom1980]

3-21-`9
Repetion Method
ACG Bar
Warmup
180x3
210x6
210x6
210x6
210x6
210x6
210x6

Dumbell Decline
50x20
60x20
70x20
80x17
80x12

Lying Tricep Ext ACG bar
60x30
60x30
60x20
60x20

Red Mini Band Tricep pushdown, Hammer Curls, Shoulder Rehab, Lat Band Pulldowns.

Bench went well tonight and I will bump it up again next week,

[Atom1980]

3-22-19
Sled pull
73lbs 6 trips forward 60 yards
4 trips backwards

Was able to start pulling the sled again since the snow is gone in my backyard. Its definitely harder on grass than cement or asphalt.

[Atom1980]

3-24-2019
Floor Press with 1/2 Chain and 3/4 inch Chain
Warmup
185x3
205x1
225x1
245x1
255x1
205x3
205x3
205x3
205x3
205x3

CGBP TFS
225x6
225x6
225x6
225x6
225x6
225x6

Chest supported Dumbell rows
40x12
55x12
70x8
85x6
85x6
85x6

Skull Crushers
80x15
80x15
80x15
80x15

Bent over rear delts with dumbbell, Red Mini Band Tri Pushdowns.

Sled pull 4 hours after work out 6 trips forward 73 lbs and 4 trips backwards 73 lbs.

Floor press with chains today and it went well could have bumped another 5 lbs or maybe 10 but left it there.

[Atom1980]

3-27-2019
Squat to 18 inch high box
Warmup
185x2
225x2
275x1
315x1
345x1
375x1
405x1
365x2
365x2

Goodmornings
225x5
245x5
265x5
285x5
305x5

Abs

Good squat tonight and could have went maybe 10 or 20 lbs more. I just wanted to add some weight and see where it took me. It was a short lift tonight work held me up so I was late but was able to get a lift in.

[Atom1980]

3-28-2019
Bench Repetition Method with ACG Bar outer grip
Warmup
180x3
220x6
220x6
220x6
220x6
220x6
220x6

Low incline dumbbell press
50x15
30x20
30x35
30x35

Orange band pullups
6
6
6

Rear Delt bent over dumbbell, Shoulder rehab.

That was a tough lift cause I increase it another 10 lbs from last week. I am going to go up 5 lbs next week. I did irritate my left shoulder tonight doing the incline press, should have stopped sooner.

[Atom1980]

3-30-19
DE Day
Squat to 14 inch box with doubled over red mini band
Warmup
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Sumo Deadlift
225x3
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

Reverse Hyper
90x15
90x15
90x15
180x20
180x20
180x20
180x20
180x20

Stiff leg deadlifts
225x8
225x8
225x8

Power shrugs
225x10
275x8
315x6
315x6
315x6
315x6

Good speed day. I started doing Sumo deadlifts and I'm not very good at it. It just doesn't feel that comfortable but doing those over hand grip it seems to feel better. So I will do these for a few weeks.

[Atom1980]

3-31-2019
Floor Press
Warmup
185x3
225x3
245x1
275x1
295x1
300x1 PR
275x2
275x2

Bench Press Dead stop Jump pad
185x5
205x5
225x5
245x5
255x5
275x3

Chest Supported Rows
35x20
35x20
35x20
35x20

Shoulder Rehab, Dumbell Rear Delts.

Good bench day this was a 10 lb Pr for me . Thought that was really good.

[Atom1980]

4-2-2019
Squat to 16 inch box
Warmup
225x2
275x1
315x1
345x1
375x1
405x1
365x2
365x2
315x2

Walk outs
455x1 10 Second hold
495x1 10 Second hold

Goodmornings
275x5
275x5
275x5
275x5
275x5

One arm rows, Orange band chest supported rows, Reverse Hyper, Dumbell overhead press.

Dropped 2 inches lower on the box tonight from a week ago and it was a little tougher than last week but went well. Next week drop to a 14 inch box. The static holds were good to get a little time under tension. It didn't feel that heavy holding it either.

[Atom1980]

4-4-2019
Repetion Method Bench
ACG Bar
Warmup
185x3
225x6
225x6
225x6
225x6
225x6
225x6

Dumbell Bench Rest pause
75x23
65x12
55x7
75x21
65x7
55x3

Lying Tricep Ext
80x12
100x8
100x8
100x8

Side Lateral Raises, Pull ups, Concentration Curls

Bench started out slow but finished well. Left shoulder still sore and I could feel it tonight more than I have in a while. Good lift though.

[Atom1980]

4-7-2019
Bench with F6 bench shirt
Warmup
185x3
225x3
275x1
315x1 Bench Shirt
345x1
365x-
315x2
320x2

CGBP to 3 board
275x3
285x3
285x3
285x3 Help
285x3 Help
285x2

Chest supported rows, Shoulder rehab, Dumbell overhead press.

Bench didn't go as planned I pushed the bar over my face instead of straight up. Need to work more in the shirt.

[Atom1980]

4-10-2019
ME
Squat to 14 inch Box
Warmup
185x2
225x2
275x2
315x1
335x1
365x1
395x1 PR

Reverse Band Squat with orange light band
425x1
455x1 high
455x1 Good depth

Goodmornings
275x3
295x3
315x3
335x3
355x3

Reverse Hyper
90x30
90x30

Chair Deadlifts, Wide grip rows.

Squating to a box went well. I should have went to 405 but it was a 10 lb Pr and a little progress is better than missing a lift. 1st time I have ever done the reverse band squat and I have been told its a tester not a builder but the thing that I like is being able to feel the heavier weight on my back and actually squating it. I could have gone higher with this maybe 10 or 20 lbs. Next week we will see were I max out at in the squat with out a box.

[Atom1980]

4-11-2019
Speed Bench with red mini
Warmup
135x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Dumbell bench Rest Pause
80x23
65x9
50x9
80x21
65x5
50x5
80x13
65x4
50x4

Orange light band pullups, Dumbell overhead press, Skull crushers, incline dumbell curls.

Speed bench was good haven't used bands for long time. I was good and flet good. Pace was fasst with 3 people in rotation. Rest pause dumbell press really got an overall upper body pump. I felt it in the chest, tris, lats, and shoulders.

[Atom1980]

4-13-19
Speed Squat with Red mini band to 14 inch box
Warmup
185x2
225x1
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2

Sumo Speed Deadlift
225x3
275x2
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Reverse Hyper
90x15
90x15
90x15
190x20
190x20
190x20
190x20
190x20

Shoulder rehab, Medicine ball walking with light orange band.

Squats went well but I think it could have been a little faster. This was better than the last cycle though so that good. Sumo went well and same with the hypers.

[Atom1980]

4-14-19
Bench Shirt to a Shoulder saver pad
Warmup
185x3
225x3
275x1
315x3 Shirt to Shoulder Saver
315x3
315x3
315x3
315x3

Close Grip Bench Raw to Shoulder Saver
225x5
245x3
265x3
285x2 Missed 3rd
225x8

Chest Supported Dumbell Rows
50x8
60x8
70x8
80x8

Lying Tricep Ext with Plate
35x50
45x25
45x25
45x25

Tricep pushdown with Red Mini Band, Blue Band Shoulder Rehab.

Instead of Max Effort today I did some reps with the shirt at the area I need work. I got better after a couple of sets because I got used to using the shirt. This work will help move my bench shirt pressing.

[bpg523]

Nice job
Solid workout!

4-14-19
Bench Shirt to a Shoulder saver pad
Warmup
185x3
225x3
275x1
315x3 Shirt to Shoulder Saver
315x3
315x3
315x3
315x3

Close Grip Bench Raw to Shoulder Saver
225x5
245x3
265x3
285x2 Missed 3rd
225x8

Chest Supported Dumbell Rows
50x8
60x8
70x8
80x8

Lying Tricep Ext with Plate
35x50
45x25
45x25
45x25

Tricep pushdown with Red Mini Band, Blue Band Shoulder Rehab.

Instead of Max Effort today I did some reps with the shirt at the area I need work. I got better after a couple of sets because I got used to using the shirt. This work will help move my bench shirt pressing.

[Atom1980]

Thanks BPG!

[Atom1980]

4-16-19
Squats
Warmup
225x2
275x2
315x1
355x1
395x1
435x1 PR

Goodmornings
275x5
275x5
275x5
275x5
275x5

Chair deadlifts
155x1
155x1
155x1
155x1
155x1
155x1
155x1
155x1
155x1
155x1

Reverse Hyper
90x15
90x15
90x15
230x10
230x10
230x10

Shoulder Rehab

Great night tonight this is the most I have squated since about 1990. 435 went well and it wasn't a grinder either. I did get a little folded over but not bad. The 395 didn't go as well and I was questioning to go to 435 but my partners told me to do it so I did and it went. I haven't squated with out a box in about 8 weeks.

[Atom1980]

4-18-19
Bench Press
Warmup
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

Dumbell Decline Bench with Red Mini Band
50x30
50x10
50x20

Rolling Dumbell Tricep Ext, Red Mini Band Pullups, Rear Delt Bent over Dumbells, Incline Dumbell Curls, Shoulder Rehab.

!0 sets of 10 Reps went well tonight. Doing the dumbell with the red mini band behind the back was good untill trying to do rest pause that didn't work out very well. Needed another couple minutes to finish the last set.

[Atom1980]

4-20-19
ME
Floor Press with 1/2 inch Chain
Warmup
185x3
225x3
255x1
275x1
290x1 PR
265x2
265x2

Speed Squats to 14 inch Box with Choked Orange Light Band
Warmup
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Speed Sumo Deadlift
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1

Calf Raises with Safety Squat Bar
155x15
155x15
155x15

I had to do Max Effort upper body today since I can't tomorrow and it was a good for a PR. Then I did speed squats and went to a stronger band this time but choked it instead of the double red Mini. This seems about the same but the top end seems a little tougher. Speed sumo deads went well I bumped it ten lbs from the last cycle.

[Atom1980]

4-23-19
Deadlift Conventional off 3 1/2 inch Deficit
Warmup
275x3
315x1
365x1
405x1
445x1
485x1 PR
495x1 PR
425x2
425x2

Goodmornings
225x5
275x5
295x5
315x5
335x5
275x8

Reverse Hyper
180x20
180x20
180x20
180x20
180x20

Wide Grip Barbell Rows
135x10
135x10
135x10

Really good night tonight. 20lb PR 495 was work but probably wouldn't have if I would have done it instead of the 485. Starting to hit the goodmornings harder. I like doing those and I feel like I'm getting carry over to the squat and deadlift.

[Atom1980]

4-25-19
Speed Bench 3 different grips
Warmup
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Close Grip Bench press
225x8
225x8
225x8
225x8

Over head dumbell press, Pullups, Tricep band push downs, Hammer curls.

Got to the gym late tonight but got a good lift in.

[Atom1980]

4-27-19
Speed Squat
Orange Light band
Warmup
185x2
225x1
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

Sumo Speed Deadlift
225x2
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1

Reverse Hyper
90x15
90x15
90x15
140x25
140x25
140x25
140x25
140x25

Side bends, Band abs pull downs, shoulder rehab.

Struggled today because I had a bad sinus headache and dizzy but got through it. Squats went well today and so did deadlift but I was beat after.

[Atom1980]

4-28-19
Bench Press with F6 Bench shirt to a 1 board
Warmup
185x3
225x3
275x3
315x3 Shirt and Board
315x3
315x3
315x3
315x3

ACG Bar 3 Grip Reversed
225x5
225x5
225x5
225x5
225x5

Orange band Chest supported rows, Lying Skull Crushers, Curls, Bent over dumbell rear delts, Shoulder rehab.

Bench went well today and felt strong. I am getting used to the shirt. Did some tricep work the ACG bar and that wnet well probably should have gone up in weight but will do that next week.

[Atom1980]

4-30-19
Squat to 14 inch box with doubled over red mini band
Warmup
185x2
225x2
275x1
315x1
345x1 PR
285x2
285x2

Suspended Safety Squat Bar Good mornings
205x5
205x7
205x6
205x10
205x10
205x10

Chair Deadlifts
155x1
175x1
195x1
215x1
215x1
215x1


Kettle bell Rows
50x12
50x12
50x12

Orange Band pulls, Shoulder Rehab

Squats went well tonight but was expecting more. It was a 5 lb PR and thats good but it didn't just pop up. Using the doubled over red mini bands has a lot more tension in the hole versus choked orange light bands. It was a good lift tonight.

[Atom1980]

5-2-19
Speed Bench 3 different grips
Warmup
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Decline Dumbell Bench
60x20
70x20
80x20 Rep PR
90x6

JM Press
135x10
135x10
135x10
135x10
135x10

Red Mini band tricep pushdown
100
50

Speed bench went well but more excited about getting 20 Reps with 80. Good night.

[Atom1980]

5-4-19
Speed Squat to 14 inch box with Choked Orange Light Band.
Warmup
185x2
225x2
245x1
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2

Speed Sumo Deadlifts
275x2
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1

Safety Squat bar suspended Good morningswith doubled over red mini band
155x5
165x5
175x5
185x5
195x5

Chair Dead lift
135x5
155x5
175x5
195x5
215x5


Really good day but it started bad I was really sick upset stomach and headache but by the time I started lifting I felt good. Speed squat went better than the last cycle for 265. I will bump it up next cycle. Deadlift went good and the goodmornings really hit the glutes it was a very good day.















325x1

[Atom1980]

5-5-19
Bench with F6 Bench Shirt to a 2 Board
Warmup
185x3
225x3
275x2 Shirt and Board
315x2
325x2
335x2
340x2
340x2
340x2 finger tip help here

Spoto Press with doubled over red mini band
135x10
135x10
135x10
135x10
135x10

Rolling dunbell tricep ext, Orange light band pullups 4 different grips, shoulder rehab.

Liking the shirt. The 1st rep on the 340's popped right up. I feel I have a lot more room to increase the amount of weight I, lift its just a matter of time. A lot of upside potential.

[Atom1980]

5-7-19
Safety Squat Bar to 14 inch box
with Doubled over Red Mini band.
Warmup
155x2 Band
205x2
245x1
295x1
325x1
345x1 PR
275x2
275x2

Safety Squat Bar Good morings
155x5
205x5
245x5
285x5
305x5
225x8

Reverse Hyper
70x15
70x15
70x15
180x10
180x20
180x20
180x20
180x20
180x20

Orange band pullups, Green band ab pulldowns.


Had a good night 5 lb PR. I was very happy with the reverse hyper and it felt easy. I had not done these in a week or so. Also been pulling my sled a couple of times a week as a recovery and I think that is helping.