Atom's Powerlifting Log

[Atom1980]

1-8-2020
Deadlift with Suit
Warmup
225x3
275x2
315x1 Suit bottoms
365x1
405x1
435x1
465x1
495x1
465x1 Straps up
465x1
465x1
465x1

Safety Squat bar goodmornings
155x10
155x10
155x10
205x5
245x5
295x3
295x3

Reverse Hyper
50x10
50x10
50x10
90x10
140x10
140x10
140x10
140x10
140x10

Bent over Dumbell Rows
50x8
55x8
60x8
65x8

Blue Band Ab pull down
10
10
10
20
20
20

I had expected more pulling last night but putting the suit on just puts me in a different position. I did put the straps up and had a couple of decent pulls with the straps up but the weight was lower.

[Atom1980]

1-9-2020
Speed Bench
Warmup
135x3
185x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Dumbell Bench
70x10
80x10
90x10
100x10
110x10

Skull Crushers
75x10
85x10
85x10
85x10
85x10
85x10

Lat pull downs Wide grip
120x10
130x10
14x010
150x10

Ab Machine
130x10
140x10
150x10
160x10

Went to my old gym last night. It was nice to bench on a good bench for once.

[Atom1980]

1-11-2020
Speed squat to a 15 inch box with choked blue band
Warmup
185x2
185x1 Bands
225x1
260x2
260x2
260x2
260x2
260x2
260x2
260x2
260x2
260x2
260x2

Speed Dead lift with suit on straps up
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

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

Band leg curls, Ab pull downs, TRX band lat pullup.

Squats went well today, speed was good continue to work on technique and keeping tight. Speed deadlift just tried to get down to the barsince the suit is so tight. I think its starting to break in no belt though.

[Atom1980]

1-13-2020
Bench to 1 board with F6 Bench Shirt
Warmup
185x3
225x3
275x1
315x2 Shirt
335x2
345x2
355x2
355x2
355x2

CGBP Raw
245x3
255x3
265x3

Williams Press
35x15
40x12
45x12
50x10

Reverse Hyper, Ab pulldowns, Chest supported lat pull, Rolling shoulder, Shoulder Rehab, Hammer Curls, Laterals. Sled pull 2nd workout.

Not a bad workout but my technique could have been a little better. Last set at 355 was not a quality lift but I got it.

[Atom1980]

1-15-2020
Squat with suit on
Warmup
185x3
225x3
275x1
315x1 Suit
365x1
405x1
455x1 Wraps
485x1 Wraps
515x1 Straps up and wraps
455x2 Sleaves and straps up

Deadlift with suit
315x1
315x1
315x1
315x1
315x2
315x2

Reverse Hyper
50x10
50x10
50x10
140x10
140x10
140x10
140x10
140x10

Grey Light band Ab pulldowns
10
10
10
20
20
20


455 felt heavy tonight but the 485 was better and the 515 was probably the easiest and everything felt good, speed and depth was good. I have been working on my technique on all 3 lifts and I think in the squat and the bench I am seeing improvement. The deadlift I am still working on and I did that again tonight. Not heavy weight but just to work on the form.

[Atom1980]

1-16-2020
Speed Bench
Warmup
185x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Dumbell Bench
80x6
90x6
100x6
110x6
120x6

Chest Supported Rows
75x15
75x20
75x20

Black Ab Machine
140x10
150x10
160x10
170x10

Standing Dumbell tricep ext., Standing ez curl bar tricpe ext.

Went to the old gym again last night things went well speed was good. Worked on technique but it is a little harder when i don't get a lift off. Working on the arch and keeping the glutes tight.

[Atom1980]

1-18-2020
Speed Squat to 15 inch box with choked grey average bands
Warmup
185x2
185x1 Band
225x1
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

Speed Deadlift with Suit Straps up
315x1
315x1
315x1
335x1
335x1
335x1
355x1
355x1
355x1
375x1
375x1
375x1
315x1
315x1
315x1

14 inch Cambered bar goodmornings
175x5
225x5
265x5
285x5
305x5

Dumbell leg Curls
22.5x20
22.5x20
22.5x18

Reverse Hyper
50x10
50x10
50x10
140x12
140x12
140x12
140x12
140x12

Band Ab pulldowns
10
10
10
12
12
12
12
12

Side Bends
25x10
35x10
45x10

My training partners are trying to motivate me to get ready for this meet and keep pushing me to do more. I try to do 3 week waves on speed days and they called me out on my 1st week wave even though the band tension is stronger with the grey band versus the blue band I was using they don't think so. I did bump up 10 lbs from where I was going to start and with more tension it was a good work out. They usually don't give me props bu today they did. Speed dead;ift again was working on technique and I think I am getting better with deadlift even though its my strongest lift my form is not as good as the other 2.

[Atom1980]

1-19-2020
Bench with F6 Shirt
Warmup
185x3
225x3
275x1
315x2 Shirt
335x2
345x2
355x2
365x2 PR

3 Board Bench
375x2
385x2
385x2

Lying tricep ext with 86lbs of chain
22
20
18

Red mini band pull apart
30
20
20

I exceeded my expectations today. My bench today was a 40 lb increase. Very good day worked on driving back into the bench keeping my arch. Good day!

[Atom1980]

1-22-2020
Squat with Suit
Warmup
185x2
225x2
275x2
315x1 Suit Bottoms
365x1
405x1
455x2 Wraps
485x2 Straps up and Wraps

Deadlift with suit
315x1
315x1
315x1
315x1
365x1
365x1
365x1
365x1
365x1

Straight Bar Goodmornings
225x5
275x5
315x5
335x5

Reverse Hyper
50x10
50x10
50x10
140x10
160x10
160x10
160x10

Grey Band Ab Pulldown
10
10
10
10
10
10


485 1st rep was a little high my partners said in a meet if it was my 1st attempt would probably pass. 2nd one was good. Felt easy and I almost was going to do another rep but passed. I think I have come to the conclusion that I will ditch the suit for deadlift and go raw this meet. I am having a hard time adjusting to it. I need more practice and I don't feel I am going to be ready doing it in the meet.

[Atom1980]

1-23-2020
Speed Bench
Warmup
135x5
135x5
185x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3

Dumbell Bench
80x5
120x3

Skull Crushers
65x10
75x10
85x10
95x10
105x10
115x10

Tricep Push downs
50x10
6010
70x10
80x10

Chest supported Row
90x10
140x10
140x10
140x10

Ab Machine
140x10
150x10
160x10
170x10

Speed day was ok. I think I was a little beat up from yesterday.

[Atom1980]

1-25-2020
Speed Squat to 15 inch box with choked Grey Average bands
Warmup
185x2
185x1 Bands
225x1
240x1
260x2
260x2
260x2
260x2
260x2
260x2
260x2
260x2
260x2
260x2
260x2
260x2

Deadlift off 1 inch mat
225x1
275x1
315x1
315x1
365x1
366x1
385x1
385x1
405x1
405x1
425x1
425x1

Reverse Hyper
50x10
50x10
50x10
140x10
140x10
140x10
140x10
140x10

Red mini Band lying leg curls
32
31
30
30

Grey Average band Ab pulldowns
10
10
10
10
10
10
10
10
10

Speed squat day a little under the weather but things went well after I got going . Deadlift today without the suit after squats its a little more difficult cause I was a little tired. Went up to a moderate weight deadlifting today.

[Atom1980]

1-26-2020
Bench with F6 shirt
Warmup
185x3
225x3
275x1
315x1 shirt
345x1
365x1
385x1 PR
405x-

3 Board Bench
365x3
365x3
365x3

Floor Press
225x3
235x3
245x3

Tate Press
30x30
30x30
30x30

Shoulder rehab, one are scap band pull, hanging leg raises, reverse hyper, band ab pull down.

Bench went very well today shirt felt a little tighter than last week so maybe that gave me confidence. 385 went up fast so I bumped to 405 and I almost had it. My left arm is a little weaker right now and that is where I just couldn’t lock it out. The 385 is a 10 lb PR Good day!

[Atom1980]

1/29/2020
Squat
Warmup
185x2
225x2
275x1
315x1 Suit
365x1
405x1
455x2 Wraps
475x1 Wraps
495x2 Straps up Wraps

Reverse Band with Gray Average band
545x1
585x1

Deadlift
315x1
365x1
405x3
405x3
405x3
405x3

Suitcase Deadlift
155x3
155x3
155x3
155x3

Reverse Hyper, Grey ab pulldown, Band lat pulldown.

I am still getting used to the equipment and the pressure it creates. 1 rep is ok but 2 with everything on is just brutal. 495 went pretty well but my form wasn't as good on second rep. 1st rep popped right up. Reverse bands the 585 was better than the 545 . I think next week I will use a lighter band.

[Atom1980]

1-30-2020
Speed Bench
Warmup
135x3
135x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Dumbell Bench
65x10
65x10
65x10
65x10
65x10

Lat Pulldown
115x10
115x10
115x10
115x10
115x10

Back Ext, Belt Squat marching.

Went to a different gym tonight which was pretty cool they have a lot more for powerlifters. Inverse curl, belt squat, mono, reverse hyper. Pretty cool to hang out with someone who benches over 700 and squats over 900.

[Atom1980]

2-1-2020
Speed Squat
With briefs
Warmup
185x2
225x2 Briefs
275x2
315x2
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3

Deadlift
225x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2

Red band leg curls
50
30
30
30

Side bends
20x10
30x10
40x10
50x10

Ab band pulldowns, marching with orange band over bar.

Got a new pair of briefs and was breaking those in today. Last set I finally got down to depth.

[Atom1980]

2-2-2020
Bench with F6
Warmup
185x3
225x3
275x1
315x3 shirt
335x3
340x3
345x3
350x3 PR

Bench 4 Board
375x1
395x1
415x1
425x- miss
425x1

Dumbell rows
50x10
65x10
80x10
95x10

Rolling tricep Dumbell
20x18
30x15
35x12
20x18
25x15

Rear delta, shoulder rehab, ab pull down, band lat pull.

Good lift today 25 lb increase. It felt really good. 4 board went well until 425. I wasn’t tight and tried to get tight in the bottom but that wasn’t going to happen. Came back and got it.

[Atom1980]

2-5-2020
Squat with gear
Warmup
185x2
225x2
275x2 Briefs
315x2
365x2
405x1 Suit and Briefs
455x1
495x1 Wraps
525x Miss went backwards
525x1 1.5 inches high
525x1 Lost balance about 3/4 way down

315x1 Briefs
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Suit case deadlift
135x5
135x5

Abs

I didn't have a lack of strength but I have a problem not spreading my knees when I squat and my toes are coming up when I squat which is causing me to loose my balance. I backed down and did reps to work on pushing knees out and keeping the feet grounded to the floor. Maybe it was because of my 1st time to use all this gear I don't know but I will be doing some wall squats and work my technique.

[Atom1980]

2-8-2020
Speed squat with grey average bands and briefs
Warmup
185x2
185x1 bands
225x1 briefs
275x1
315x1
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2

Speed deadlift
135x3
225x2
315x2
315x2
315x2
315x2
315x2
365x2
365x2
365x2

Safety squat bar Good morning
155x5
205x5
225x5
225x5
225x5
225x5
225x5

Grey average band ab pull down
10
10
10
10
10
10

Squatting was tough today with the bands especially the 1st 6 sets I wasn’t getting tight and my lower back was feeling it. Last 4 much better and no back issues.

[Atom1980]

2-9-2020
Bench with F6 to a 2 Board
Warmup
185x3
225x3
275x1
315x2 shirt and board
345x2
365x2
385x2
385x2

Chest supported band lat pulls, ab pull down, shoulder rehab.

My right shoulder is tight and kinda hurts so I stopped doing any more. Last set had a little help the last rep.

[Atom1980]

2-12-2020
Squat
Warmup
185x2
225x2 Briefs and Belt
275x2
315x2
365x1
405x1 Suit
455x2
485x1 Wraps This was only a half a rep started falling backwards
485x1 Same thing trying to sit back and started going backwards
485x1 removed briefs
485x1
485x1

Abs, one leg band curls, dumbell press.

My training partners suggested I not use the briefs because they are not broke in and are pushing me around to much so ditched those and had no issues squating after that. Good depth and felt strong I will probably use 485 as my opener, I am about a month out right now. Next meet I will use the briefs. This will be the 1st meet in about 29 years that I have been in gear so I want to be safe and using the briefs I don't think would be good at this point.

[Atom1980]

2-15-2020
Squat with briefs and choked average grey band.
Warmup
185x2
185x1 bands
225x1 briefs
275x1
325x1
375x2
375x2
375x2
375x2
375x2
375x2
375x2
375x2

Deadlift off 1 inch mat
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Ab band pull down, marching with orange light band.

1 month out as of today till my meet. Squats went well today felt strong. I have 2 more speed squat days till the meet.

[Atom1980]

2-16-2020
Bench with F6 to a 2 Board
Warmup
185x3
225x3
275x1 shirt
315x1 Board

Dumbell chest supported rows, band push down, ab pull down, band curls, shoulder rehab.

3 weeks ago I was outside throwing a toy for my dog and hurt my right shoulder. I am Rehabing it and it kinda hurt benching today so I stopped because I have a meet in less then a month now I’m just going to keep rehabing.

[golli1982]

Looking strong man!! It’s nice to see another fellow geared lifter on here

[Atom1980]

Thanks Golli!

[Atom1980]

2-18-2020
Deadlift
Warmup
275x1
315x1
365x1
405x1
455x1
495x1
530x- miss
455x1
455x1
455x1
455x1
455x1

Squat with 2 choked monster mini band
Warmup
185x2
185x1 band s
225x5
225x5
225x5
225x5
225x5

Cambered bar good mornings
175x5
195x5
215x5
235x5
255x5

Barbell rows
135x10
165x8
195x6
225x5

Abs

Missed 530 a while ago I got 525 make back was kinda sore .

2-19-2020
Bench
Warmup
185x3
225x1
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Dumbell Bench
20x20
20x20
20x20
30x20
30x20
30x20

Abs, band tricep extension, band curls, TRX band pull-up.

Right shoulder still sore drop back and just did a bunch of reps.

2-22-2020
Speed squat with choked grey average bands
Warmup
185x2
185x1 bands
225x1
275x1
315x1
365x2
365x2
365x2
365x2
365x2
365x2
365x2

Speed deadlift
225x1
275x1
315x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1

Dumbell leg curls
32.5x25
32.5x20
32.5x17
32.5x17
32.5x17

Abs

Felt very strong today squatting. Dead’s felt good today too.

[Atom1980]

2-23-2020
Bench with F6 Shirt and shoulder saver
Warmup
185x3
225x1
275x1 Shirt and Saver
315x1
335x1
335x1

Dumbell Bench
20x50
20x50
20x37

Dumbell Rows
20x10
30x10
40x10
50x10
60x10

Skull Crushers
55x20
55x20
55x20

Bent over rear delt, Hammer curls, Mini Tricep pushdowns, Abs.

Right shoulder doing better and was able to put some weight on it. I can tell its weaker but at least I was able to bench.

[Atom1980]

2-29-2020
Bench with F6 Shirt and Red shoulder saver
Warmup
185x3
225x1
275x1 Shoulder Saver and Shirt
315x1 Easy
315x1
315x1 Commands

Squat
Warmup
185x2
225x2
275x1 Briefs
315x1
365x2
365x2
365x2
365x2
365x2

Deadlift
225x2
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Abs

From Saturdays work out did Bench that I normally do on Sunday but had family over so I did everything today. Bench was easy and didn't put much weight on the bar. Meet is in 2 weeks and will be scaling back my work till then.

[golli1982]

Awesome session!!

[Atom1980]

Thanks Golli glad its over.

[Atom1980]

3-5-2020
Squat with suit bottoms
Warmup
185x2
225x2
275x2 Suit Bottoms
315x1
365x1

Bench
Warmup
135x3
135x3
185x3 Red Shoulder Saver
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Dumbell Bench
20x50
20x50
20x50

Band Pull aparts, Band Ab pull downs, Band Tricep pushdowns

Light work out, worked on technique.