Atom's Powerlifting Log

[Atom1980]

7-26-2020
Football bar bench with 80lbs chain with F6 shirt
Warmup
135x2
135x2
135x2 chains
185x2
225x2
255x-
225x1

Dumbell Bench
40x10
40x10
50x10
50x10

Chest supported rows
90x15
90x15
90x15

Probably should have not continued lifting because it was hurting my right shoulder and I felt like I had lost strength in it. Hopefully it was just the position my hand was in causing it.

[Atom1980]

7-28-2020
Duffalo Bar Squat to box with 240lb of band
Warmup
145x2
235x2 briefs
285x2
325x2
365x2 miss load
375x2

Deadlift off 2 inch mats
225x6
315x6
315x6
315x6

Still getting use to the monolift but it’s going better. Had mid load with 25 lbs extra on one side I really strained with it. Next lift was more and felt easy 615 with bands at the top.

[Atom1980]

8-3-2020
Bench to 4 Board with Bench shirt
Warmup
145x3
195x3
235x3
285x2 Board
325x2 shirt
375x2
375x2
375x1

Dumbell Bench
30x20
30x20
30x20

Bench didn’t go as well as I planned right shoulder still pretty sore. I think using bands really hurt it. I think until it get better i shouldn’t use bands.

[Atom1980]

8-5-2020
Deadlift with chain
Warmup
225x3 2 chain
225x2 4 chain
275x2 5 chain
285x2 5 chain
315x2 5 chain
315x2 5 chain
315x2 6 chain
315x2 6 chain

Belt squat
100x10
100x10
100x10
100x10

Reverse hyper
180x8
180x10
180x8
180x8

Ab pull down
50x15
50x15
50x15
50x10
50x10
50x10

Deload lower body work out. Chains were interesting since I hadn’t used those in a while.

[Atom1980]

8-6-2020
Speed bench with shoulder saver
Warmup
135x5
135x5
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Bench with PVC pipe and hanging 100 lbs
8
8
8
8
8

Incline Dumbell Bench
20x20
30x20
30x20

8-7-2020
Speed squat to box with Safety Squat bar
Warmup
155x3
205x3
245x3
245x3
245x3
245x3
265x3
265x3
265x3
265x3

Leg press
200x10
200x10
200x10
200x10

Inverse Curl
360x10
360x10
360x10
360x10

Band ab pull down
20
20
20

[Atom1980]

8-9-2020
Bench Raw
Warmup
155x3
155x3
235x2
255x2
275x2
235x2
235x2

Dumbell incline
35x20
45x20
50x12

Pushups, lat pull down, Seated chest supported rows. Abs.

Right and left shoulders sore this was a deload day went raw. Also did some preexhuast for the shoulders before bench which seem to help.

8-11-2020
Rackable Cambered Bar Squat to a box with 225 lbs of bands with multiply briefs.
Warmup
175x3
265x2
355x2 bands and briefs
405x2
445x2
445x1
445x2

Deadlift off rack 8 inches
Warmup
225x2
315x2
405x2
495x2
585x2
635- miss

Inverse curl, Abs, leg press, back extension.

Squats tonight was good but I didn’t have my head into it at 445 until last set I wasn’t staying tight and my chest was dropping my last set I focused on an object in front of me and forced myself to keep the chest up and it was my best set. Band tension and weight was 670 at the top. This is a lot of pressure still getting used to that much band tension.

[Atom1980]

8-13-2020
Speed bench
Warmup
145x3
145x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Dumbell incline
30x20
40x20
50x12

Seal Dumbell row
30x20
30x20
30x20

Seal row can definitely feel it in the mid back.

Speed Safety Squat bar to a box with red mini band
Warmup
155x3
155x3
205x5
205x5
205x5
205x5
205x5
205x5

Inverse Curl
180x12
180x12
180x12
180x12

Belt squat
200x10
200x10
200x10
200x10

Leg press
200x10
290x10
290x10
290x10

8-16-2020
Bench with fat grips with chains and with F6 Shirt
Warmup
135x2 2 chains
135x2 4 chains shirt
185x2 4 chains
205x2 4 chains
205x2 4 chains
205x2 4 chains
225x1 4 chains
235x1 4 chains

Seal Dumbell rows
60x8
80x8
80x8

Pushups, Dumbell incline, abs, shoulder rehab

Bench was good today I had able to go full range of motion the 1st time since I think March. The chains are 4 per side at 20lbs each.

[Atom1980]

8-18-2020
Duffalo Bar to a box with Chains
Warmup
235x2 2 chains
325x2 2 chains briefs
415x2 2 chains
415x2 3 chains
415x2 4 chains
415x2 5 chains
415x2 6 chains

Reverse Hyper
180x10
180x10
180x10

Abs, back extension.

Sled pull 165lbs 200 ft 2 trips forward 2 trips backwards

Was a good night and I was a little nervous with the last squat but my partners were telling me to open up sit back explode off the box. A total of 6 chains per side is 240lbs and 655 at the top.

[Atom1980]

8-20-2020
Speed Bench
Warmup
135x5
135x5
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3

Dumbell Bench
30x20
40x20
50x20
60x20

Chest supported rows, shoulder rehab.

8-21-2020
Speed Squat with safety squat bar to a box with orange light band.
Warmup
155x3
155x3
205x5 bands
205x5
205x5
205x5
205x5

Inverse Curl
160x10
160x10
160x10
160x10

Reverse Hyper
90x10
90x10
90x10
90x10

Belt squat marching
90x 2 minutes
90x 2 minutes

Shoulder rehab and abs

8-23-2020
Bench with F6 and Inzer Phenom
Warmup
185x3
225x3
275x1 F6
325x1 Phenom
325x1
345x2
365x2
385x2
415x1 PR

Plate tricep ext
25x20
45x12
45x12
45x12

Dumbell row
40x10
60x10
70x10
70x10

Chest supported rows
90x20
140x8
140x8
140x8

Shoulder rehab

One of my partners let me use his multi ply Phenom shirt today it is an open back shirt but tight to touch. I got more comfortable with each set and hit a 30lb PR. This is also the 1st time I was over 4 plates full range of motion. Good day!

[Atom1980]

8-26-2020
Squat to a box with 300 lbs of band with Duffalo Bar
Warmup
145x2 one band
145x2 2 bands
145x2 3 bands
235x2 3 bands briefs
285x2 3 bands
325x2 3 bands
325x2 3 bands
325x2 3 bands

Cable ab pull down, back extension, shoulder rehab.

Pretty good night lifting. Using this much band tension you really have to fire off the box to make it through and if you’re not tight and let the shoulders fall forward your gonna really struggle.

[Atom1980]

8-27-2020
Speed bench with shoulder saver
Warmup
135x5
135x5
155x3
155x3
155x3
155x3
155x3
155x3
135x3
135x3
135x3

Dumbell Bench
50x20
50x20
50x20

Close grip lat pull down
100x12
115x12
115x12

Shoulder rehab

8-28-2020
Belt squat to a box
90x5
90x5 with micro band
140x10
140x10
180x10
180x10
230x8
230x8
320x8
320x8

Inverse Curl
360x12
360x12
360x12

Dumbell leg curl
30x15
30x15
30x20

Hyper extension
10
10
12
20x10

Lat pull
90x20
90x20
90x20

Cable ab pull down
40x10
40x10
40x10

Lifted a little late last night and come in this morning at 6 am to get this work out in.

[Atom1980]

8-30-2020
Bench press
Warmup
145x5
145x5
195x2
235x2
235x2
235x2
235x2
235x2

Rolling Dumbell tricep ext, chest supported rows, shoulder rehab.

9-1-2020
Safety Squat bar with chain to a box
155x2 2 chains
245x2 2 chains
335x2 2 chains Briefs
385x2 2 chains
385x2 3 chains
385x2 4 chains
385x2 5 chains
425x- 6 chains suit
425x1 6 chains

Pretty good night even though I had 2 max effort lifts the last set at 385 and the final set were an all out effort. Last set was 665 at the top.

[Atom1980]

9-3-2020
Speed Bench
Warmup
145x5
145x5
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Tricep, shoulder Rehab, Abs, Rows.

9-3-2020
Speed Dead lift
Warmp
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2

Band Leg Curls, Abs Shoulder Rehab, Marching in belt squat.

Was going to squat and tried but my right knee wasn't liking it so I deadlifted instead. Also tried to do inverse curl but that wasn't good either.

9-6-2020
Swiss Bar Bench with F6 Bench Shirt
Warmup
125x10
125x10
165x3
215x2
235x2
255x2
305x2 Shirt
325x2
345x2

Lat pull downs
110x12
110x12
110x12
110x12

Rows
135x10
135x10
135x10
135x10

Shoulder Rehab, Abs.

Bench went well but when I would try to rak the bar my right shoulder hurt.

9-8-2020
Belt Squat to a Box
90x10
180x10
270x8
360x5
360x5
360x5
360x5
270x5

Back Ext with Saftey Squat Bar rack Supported
65x5
65x6
115x5
115x8
115x8

Abs, Shoulder Rehab.

It was supposed to be a deload week but this was more than 60% for me.

[Atom1980]

9-10-2020
Speed Bench with Shoulder Saver
Warmup
135x5
135x5
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Dumbell Bench
50x20
60x20
70x20

Chest supported Rows
90x12
140x10
140x10
140x10

Pulldowns
100x10
100x10
100x10

Standing Kettlebell ups
20x10
20x10
20x10
35x5

Band abs and Shoulder Rehab.

Good lift and quick tonight.

[Atom1980]

9-11-2020
Speed squat with Duffalo Bar to a box
Warmup
195x2
235x5
235x5
235x5
235x5
235x5

Band seated hamstring curls, abs, Shoulder rehab, chest supported rows.

9-13-2020
Duffalo Bar Bench
Warmup
195x2
235x2
275x2 Bench Daddy
325x2 F6 shirt 2 Board
375x1 1 Board
345x2 1 Board
345x2 1 Board
345x2 1 Board

Kettle bell with bands incline press, lat pull down.

My partners wanted to us Duffalo Bar to Bench but for me with a shoulder issue I had to use a board so I wasn’t over stretching it. Looks like I might be doing a meet in December.

[Atom1980]

9-15-2020
Squat to box with Suit and briefs
55x5
145x3
235x2
325x1 briefs
415x- suit miss
505x1
595x1
645x-
645x-

Tonight we had a competition amongst the 8 people on our team. Split 4 and 4 my team won. 645 felt like it would go but this is my 1st time in this suit and I think that more work in the suit I would be able to get 645. 595 went up fast. I lost it on the way down at the bottom.

[Atom1980]

9-20-2020
Bench with bench shirt
Warmup
105x5
145x5
235x3
285x2 Bench Daddy
325x2 Shirt 3 Board
355x1 2 Board
375x1 1 Board
415x- miss to wide of grip and shirt not pulled down
415x1.

1st time in this shirt I had bought used but not worn much. I should have pulled the shirt down on my 1st attempt but didn’t. I was able to get it to touch. I have 2 shirts the other one has not been used before and is smaller I’m gonna start using it. The 415 tied a PR for me in multiple gear.

[Atom1980]

9-22-2020
Sumo deadlift off blocks
Working lockout
185x3
275x3
365x2 Briefs
455x2
545x2
635x2
685x2
725x-

Belt Squat
180x8
180x8
180x8
180x8

Pulling off blocks and I had to slide a mat under my feet cause it really was set up for my training partners who are taller . I was only moving it about 3 inches. I did pull the 725 but just couldn’t quite lock it out.

[Atom1980]

9-24-2020
Speed bench
Warmup
145x5
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3

Dumbelll
Bench
50x20
50x20
Dumbell incline bench
50x20
50x20
50x20

Chest supported rows
90x15
110x15
130x15
150x10

Kettle bell ups, rolling tricep extension, shoulder rehab.

Good lift tonight.

[Atom1980]

9-25-2020
Speed squat to a box
Warmup
185x2
225x5
225x5
225x5
225x5
225x5

Speed sumo deadlift
Warmup
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Safety Squat bar
Back extension
65x10
115x5
115x5
115x5
115x5

Cable Ab pull down
40x15
50x15
60x15
70x15
80x15

Good lift tonight.

[Atom1980]

9-27-2020
Bench with multiply shirt
Warmup
195x3
235x3
285x2 Overkill Slingshot
325x2 to 3 Board Shirt
375x2 3 Board Shirt
375x2 3 Board 1st rep 2 Board 2nd Shirt
415x3 3 Board 1st rep 2 Board 2nd and 3 rep. Shirt

JM Press with Safety Squat Bar
155x8
155x8
155x8
155x8

Incline Kettlebell Rows
50x8
50x8
50x8
50x8

Micro band lat pullover, one arm cable tricep extension, shoulder rehab, tricep band push down.

Breaking in a new shirt and it went really well. I’m getting more comfortable in a shirt and my last set went very well.

[Atom1980]

9/29/2020
Squat with 14 inch Cambered Bar with Briefs
Warmup
175x2
265x2
355x2 Briefs
355x2
355x2
355x2
355x2
355x2

Inverse Curl
190x10
190x10
100x3
145x4
190x10

Face Pulls
30x10
30x10
30x10

We didn't squat to a box tonight and its been a while for free squats. I have a problem and old habits are hard to break I butt wink when I am at the bottom. I am working on sitting back more and focusing on that has reduced it but its still there. I need to get this corrected before the meet in December so I will not be squating to a box on the heavy days. We didn't go heavy tonight because we have been going heavy the last 8 weeks or more.

[Atom1980]

10-10-2020
Speed bench
Warmup
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3

Dumbell Bench
50x10
60x10
70x10
80x10

Kettle bell ups
10x15
25x12
25x12
35x5

Tate Press
25x15
30x12
35x10
40x8

Rogue Row
50x12
50x12
50x12

Reverse Hyper
50x10
50x10
50x10

Band Ab pull down, tricep band push down Shoulder rehab.

Tried to do rack press tonight but my right shoulder couldn’t take it.

[Atom1980]

10-2-2020
Speed squat with Safety Squat bar to a box
Warmup
205x2
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3

Speed Deadlift Sumo
135x2
225x2
225x2
275x2
275x2
275x2
275x2
275x2

Reverse Hyper
50x10
50x10
50x10
50x10 red mini attached
50x10
50x10

Pull down close grip
115x10
115x10
115x10
115x10

Grey Band Ab pull down
10
10
10
10
10
10

Good lift.

[Atom1980]

10-4-2020
Bench with Shirt
Warmup
195x3
235x3
285x2 Bench Daddy
325x2 Shirt to a 3 Board
375x2 2 Board
415x2 2 Board
435x2 1 Board PR

Close grip lat pull down
115x12
115x12
130x10
130x10
145x8
145x8

Chest supported rows
90x10
180x5
180x5
200x5
200x5


Tricep push down
50x20
60x10
60x10
60x10

Rear dels

Most weight ever for me in the Bench. Good day!

[Atom1980]

10-6-2020
Squat witrh Chains Straight bar
Warmup
235x3
325x3 Briefs
415x2 Suit Bottoms
325x2 6 Chains 220 lbs
325x2 6 Chains
325x2 6 Chains

Face Pulls
60x12
60x12
60x12
60x12

Grey Band Ab Pulldowns
10
10
10
10
10
10

Sled Drag
135lbs 150 ft 2 trips backwards 2 trips forward.

I probably should have went heavier but still getting used to the suit. Depth was good. Just signed up for the 2020 Midwest Equiped Open which is December 20th.

[Atom1980]

10-8-2020
Speed bench with 2 chains per side
Warmup
135x3 chain
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Dumbell incline bench
50 x10
60x10
70x10

Lat pull down, shoulder rehab
Lying tricep extension. Tricep push down

10-16-20
Speed squat to box with Safety Squat Bar and red mini band
Warmup
225x5
225x5
225x5
225x5
225x5

Good mornings with Safety Squat bar
155x5
175x5
195x5
215x5
235x5
235x5

Dimmer deadlifts
225x10
225x10
225x10
225x10

Abs, lat pull down

10-11-20
Bench
Warmup
145x5
235x3
285x2 Overkill slingshot
285x2
285x2
285x2
285x2

Dumbell Bench
50x12
60x12
70x12

Tricep extension
85x10
95x10
105x10

Chest supported rows
140x15
140x15
140x15
140x15

Cable tricep extension
25x12
25x12
25x12

This was a deload day but everything went well. 10 weeks out from the meet. Next week it ratchets up.

[Atom1980]

10-13-2020
Duffalo Bar Squat with 176lbs of chain
Warmup
235x2
325x2 Briefs
325x2 chain and suit straps down
385x3
385x3
385x2
385x2

Best set was last one. I wasn't wide enough in my stance and was having difficulty getting depth. Last set was spot on. In a couple of weeks will be training at a higher level. I’m just getting use to the suit and briefs. Squats only.

[Atom1980]

10-15-2020
Bench with red mini bands
Warmup 3 different grips
155x3 band
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3

Dumbell low incline bench
50x12
55x12
60x12

Lying tricep extension
85x12
95x12
95x12

Lying kettle bell pullover
13x10
13x10
13x10

Cable tricep push down
40x12
50x8
50x10

Close grip lat pull down
115x10
130x10
145x10

Good solid speed Day. Kettle bell pull over is tough. Straight arm I like these.

[Atom1980]

10-16-2020
Speed squat with Yoke bar to a box in briefs
Warmup
335x2
335x2
335x2
335x2
335x2
335x2
335x2
335x2
335x2
335x2

Suspended Yoke bar good mornings
155x3
205x3
245x3
265x5
285x5

Dimmel deadlift
225x12
225x12
225x12

Scap retraction on chest supported row machine
40x12
40x12
40x12

Face pulls
40x15
40x15

Grey ab band pull down
10
10
10

Cable Ab pull down
50x15
60x15
70x15

Feel worked after this lift.