Hello everyone, I was posting my training in the powerlifting section but I see very few people interacting over there. I am 38yrs old and I have been weight training since I was about 11 years old. I compete in the 220’s & 242’s weight class. These are my best lifts
Equipped
600 squat
450 bench
510 deadlift
Raw
425 squat
305 bench
480 deadlift
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Thread: Golli1992’s Powerlifting log
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03-21-2020, 08:43 AM #1
Golli1982’s Powerlifting log
Last edited by golli1982; 03-22-2020 at 03:02 PM.
Best lifts
600/450/510 Geared
425/305/480 raw
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03-24-2020, 02:20 PM #2
Just competed in a meet a few weeks ago so nothing is very heavy at the moment
Monday 3/23/20 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
210x6 last 2 reps paused
215x6 last 2 reps paused
190x8 last 2 reps paused
95x3x3 POR grip, added Dbl light bands
Band work was heavy!!
Slight-Incline DB Press
50x15
55x10
60x6 burnt
Wide-Grip Seated Cable Rows
90x12
110x12
130x12
Reverse Rear Delt Pec-Dec Flyes
50x15
60x15
70x15
Rolling DB Extensions/One-Arm Machine Curls
25x15/30x15
30x15/45x12
35x9/60x6
DB Scapular Shrugs(on incline)
35x12
40x12
45x12Best lifts
600/450/510 Geared
425/305/480 raw
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03-24-2020, 06:00 PM #3
Tuesday 3/24/20 Squats
SSB Squats
65x5, 2 sets
155x5
205x5
225x3
275x3, 4 sets
Belt Squat Machine(just counting weight on machine)
70x10
140x10
210x10
Glute-Ham Raises
BWx8
BWx6
1-Legged Leg Extensions(plate loaded)
35x2x15
That was it. Was gonna hit abs and calves also, but energy was sapped after thisBest lifts
600/450/510 Geared
425/305/480 raw
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03-27-2020, 05:14 PM #4
Wednesday 3/25/20 Auxiliary
Straight-Arm Pulldowns
60x12
70x12
80x12
Face Pulls
60x12
70x12
80x12
Wide-Grip Pulldowns
80x12
90x12
100x12
Scapular Shrugs(on row machine)
70x15
80x15
90x15
DB Shrugs
35x2x20
Neck Harness
40x2x15(front & back)
Machine Crunches/Standing Calf Raises/ Reverse Barbell Curls
65x2x20/70x2x20/20x2x20
That was it. Just a light accessory dayBest lifts
600/450/510 Geared
425/305/480 raw
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03-27-2020, 05:23 PM #5
Thursday 3/26/20 Bench
Close-Grip Bench Press(thumb length from smooth)
45x12, 2 sets
95x8
135x5
185x3
195x6 last 2 reps paused
200x6 last 2 reps paused
175x8 last 2 reps paused
Standing Overhead Press
45x5
95x3
105x5
115x5
125x5
Cut my hand at work yesterday and got stitches in my hand so I didn’t go heavier than this
One-Arm DB Rows
55x12
65x12
75x12
Reverse Rear Delt Pec-Dec Flyes
60x15
70x15
80x15
Machine Side Raises
35x20
45x20
55x20
Got stitches put in my hand yesterday, so I didn’t go as heavy as I can on some exercisesBest lifts
600/450/510 Geared
425/305/480 raw
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03-27-2020, 05:32 PM #6
Friday 3/27/20 Deadlifts(sort of)
Pause Squats
45x5
135x3
185x1
225x1
275x1
315x1
365x1
No belt
45 Degree Hyper Extensions
BWx10
BWx10 added mini band
BWx10 added 2 mini bands
Seated Dual Cable Rows
3 sets of 12
Dual Cable Pulldowns
3 sets of 12
1-Legged Leg Curls
30x15
40x15
50x15
Standing Hammer Machine Shrugs
135x10
225x2x10
Calves
Abs
Normally deadlift on this day, but having stitches in my hand won’t allow it right nowBest lifts
600/450/510 Geared
425/305/480 raw
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03-30-2020, 06:23 PM #7
Monday 3/30/20 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x6, last 2 reps paused
230x3, last rep paused
240x3, last rep paused
200x8, last 2 reps paused
Incline Barbell Press
95x12
115x12
135x10
Pulldowns(plate loaded)
70x12
90x12
110x12
Face Pulls(on lat-pull, plate loaded)
70x3x15
Triceps Pushdowns/One-Arm DB Preacher Curls
40x15/20x15
50x15/20x15
60x15/20x15
That was it. Worked out at the home gym today.Best lifts
600/450/510 Geared
425/305/480 raw
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04-01-2020, 09:32 AM #8
Tuesday 3/31/20 Squats
SSB Squats
45x5, 2 sets
135x5
185x5
225x3 belt
245x1
275x1
290x1
225x5, 2 sets
Pause SSB Squats
155x5, 2 sets
1-Legged Standing Leg Curls/1-Legged Leg Extensions(both plate loaded)
25x20/25x20
35x20/35x20
45x20/45x20
Calves
Abs
Gyms around here are closed, so all lifting sessions done at the home gym from here on outBest lifts
600/450/510 Geared
425/305/480 raw
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04-02-2020, 07:16 PM #9
Wednesday 4/1/20 Accessory
Straight-Arm Pulldowns
30x12
40x12
50x12
Face Pulls
30x12
40x12
50x12
Wide-Grip Pulldowns
50x12
60x12
70x12
Wide-Grip Shrugdowns
70x12
80x12
90x12
Williams Shrugs(on seated row)
80x12
90x12
110x12
Neck Harness
25x2x20(front & back)
Ab Lounge
3 sets of 15
Standing Barbell Calf Raises
70x3x20
Reverse Ez-Bar Curls
20x20
25x20
30x20
Just a light accessory day. My cable machines are plate loaded and it makes them feel alot heavier than the pin selected ones at the gymsBest lifts
600/450/510 Geared
425/305/480 raw
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04-02-2020, 07:17 PM #10
Thursday 4/2/20 Bench
Close-Grip Bench Press(thumb length from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x6 last rep paused
225x3 last rep paused
235x3 last rep paused
185x8 last 2 reps paused
Standing Overhead Press
45x5
95x8
115x3
125x3
135x3
Incline DB Flyes
35x3x15
One-Arm DB Rows
50x12
70x12
90x12
Face Pulls
40x15
50x15
60x15
DB Side Raises
15x3x12
All my dumbbells are plate loaded. So just the plate weights are counted, not the handlesBest lifts
600/450/510 Geared
425/305/480 raw
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04-04-2020, 06:11 AM #11
Friday 4/3/20 Deadlifts
Close-Stance Squats
45x5, 3 sets
135x1
185x1
225x1
275x1
315x1
365x1
Rack Pulls(pin 1)
135x3, 2 sets
225x3
315x3
365x2
405x2
Stiff-Legged Sumo Deadlifts
135x2x6
That was it. Got alot going on right now and my head wasn’t in it. Probably shouldn’t have even lifted todayBest lifts
600/450/510 Geared
425/305/480 raw
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04-07-2020, 12:57 PM #12
Monday 4/6/20 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x6, last 2 reps paused
230x6, last 2 reps paused
205x8, last 2 reps paused
Added Slingshot
250x3
275x3
Incline Barbell Press
115x10
125x10
135x10
145x8
Bent-Over DB Rows
50x12
60x12
70x12
Band-Assisted Chin-Ups
2 sets of 6
Rear DB Raises
20x3x12
Ez-Bar Preacher Curls/Ez-Bar Skullcrushers
50x12/50x12
60x12/60x12
70x12/70x12Best lifts
600/450/510 Geared
425/305/480 raw
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04-08-2020, 01:53 PM #13
Tuesday 4/7/20 Squats/Deadlifts
Leg Extensions
Lying Leg Curls
SSB Box Squats
45x5, 2 sets
135x3
205x3
225x3
245x3
265x3
285x3
305x3
315x3
Block Pulls-sumo(mid-shin level)
135x3
225x3
315x3
365x3
405x3
425x3
Stiff-Legged DL’s
225x6
245x6
1-Legged Leg Extensions(plate loaded)
50x20
60x20
70x20
Calves
AbsBest lifts
600/450/510 Geared
425/305/480 raw
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04-09-2020, 06:21 PM #14
Wednesday 4/8/20 Accessory
Straight-Arm Pulldowns/scapular Shrugs/Ab Lounge
20x3x12/70x3x12/BWx3x20
Face Pulls/DB Shrugs/Standing Calf Raises
20x3x12/30x3x20/115x3x20
Wide-Grip Pulldowns/Neck Harness/Reverse Ez-Bar Curls
70x3x12/10x3x15/25x3x20
Light accessory day, supersetted everythingBest lifts
600/450/510 Geared
425/305/480 raw
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04-09-2020, 06:31 PM #15
Thursday 4/9/20 Bench
Rotator Cuffs
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x1
220x6, last 2 reps paused
225x6, last 2 reps paused
200x8, last 2 reps paused
Standing Overhead Press
45x5
95x3
115x1
125x5
135x5
145x5
Seated Cable Rows(plate loaded)
70x12
90x12
110x12
130x12
Wide-Grip Pulldowns(plate loaded)
90x12
100x12
110x12
Face Pulls(plate loaded)
30x15
40x15
50x15
One-Arm DB Preacher Curls/One-Arm Overhead DB Extensions
27x3x12/37x3x12Best lifts
600/450/510 Geared
425/305/480 raw
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04-10-2020, 05:30 PM #16
Friday 4/10/20 SQ/DL Accessory
Speed SSB Box Squats
45x5, 2 sets
135x3
185x3
225x3
295x1
315x1
225x2, 6 sets
Speed Deadlifts
135x3
225x3
275x1, 8 sets(4 conv, 4 sumo)
Bent-Over Barbell Rows
135x10
155x10
175x10
1-Legged Leg Exts/1-Legged Standing Leg Curls
55x3x20/55x3x20(plate loaded)
That was it. Didn’t do any calves or abs todayBest lifts
600/450/510 Geared
425/305/480 raw
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04-11-2020, 06:39 PM #17
Saturday 4/11/20 Accessory
Straight-Arm Pulldowns
25x3x12
Face Pulls
25x3x12
Wide-Grip Shrugdowns
50x3x12
Neck Harness
25x2x15(all 4 sides)
Ab Wheel
3 sets of 10
Standing Barbell Calf Raises
135x3x20
Ez-Bar Reverse Curls
20x20
25x20
30x20
Got me an inversion table now and hung on it for awhileBest lifts
600/450/510 Geared
425/305/480 raw
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04-13-2020, 05:34 PM #18
Monday 4/13/20 Bench
Rotator Cuffs
DB Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
230x6, last 2 reps paused
235x6, last 2 reps paused
210x8, last 2 reps paused
Flat DB Press
50x20
55x20
60x15
Band-Assisted Pull-Ups
2 sets of Failure
Rear DB Raises
25x3x12
Seated Side Raises
5x20
Triceps Pushdowns
50x3x15
Ez-Bar Curls
50x12
60x12
70x12
Hung on the inversion table for awhileBest lifts
600/450/510 Geared
425/305/480 raw
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04-14-2020, 04:26 PM #19
Tuesday 4/14/20 Squats/Deadlifts
Leg Extensions
Lying Leg Curls
SSB Squats
45x5, 2 sets
135x3
185x3
225x3
245x3
265x3
285x1, burnt
250x3, 3 sets
Block Pulls(mid-shin)
225x1
315x1
365x1
405x1
455x1
315x5, 3 sets(sumo)
Lying Leg Curls(plate loaded)
50x20
60x20
70x20
Bulgarian Split Squats
15x2x15
Calves
AbsBest lifts
600/450/510 Geared
425/305/480 raw
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04-15-2020, 05:51 PM #20
Wednesday 4/15/20 Accessory
Straight-Arm Pulldowns
25x12
30x12
35x12
Face Pulls
25x12
30x12
35x12
Wide-Grip Pulldowns
60x12
70x12
80x12
Scapular Shrugs(on seated row)
90x3x12
Neck Harness
20x2x20(all 4 sides)
Sit-Ups on Inversion Table
3 sets of 10
1-Legged DB Calf Raises
30x4x20
Forearms Leverage Raises
7.5x2x15(both ways)
Just some light accessory work. All cable movements are plate loaded.Best lifts
600/450/510 Geared
425/305/480 raw
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04-17-2020, 11:48 AM #21
Thursday 4/16/20 Bench
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x1
230x6, last 2 reps paused
235x6, last 2 reps paused
210x8, last 2 reps paused
I’m on call this week and had to work late last night. So this is all I had time for, didn’t do any accessory workBest lifts
600/450/510 Geared
425/305/480 raw
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04-17-2020, 04:56 PM #22
4/17/20 Squats/Deadlifts
Leg Extensions
Lying Leg Curls
Reverse-Band SSB Box Squats
45x5, 2 sets
135x3
185x3
225x1
275x1
315x1
365x2 added average bands
385x2
Deadlifts- hook grip(Sumo)
135x3
225x1
275x5
295x5
315x5
365x5
405x3, had 5 reps but got gassed
No accessory work todayBest lifts
600/450/510 Geared
425/305/480 raw
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04-18-2020, 02:29 PM #23
Saturday 4/18/20 Accessory
Straight-Arm Pulldowns
25x3x12
Face Pulls
25x3x12
Wide-Grip Pulldowns
50x3x12
Wide-Grip Shrugdowns
60x3x12
Neck Harness
10x2x20(all 4 sides)
Sit-Ups on Inversion Table
3 sets of 10
1-Legged DB Standing Calf Raises
20x3x20
Reverse Ez-Bar Curls
20x3x20
That was it. As usual everything is light weights and I’m feeling pretty sore todayBest lifts
600/450/510 Geared
425/305/480 raw
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04-20-2020, 04:47 PM #24
Monday 4/20/20 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
240x6, last rep paused
250x3, last rep paused
255x2, might’ve had 3 reps but no spotter
220x8, last 2 reps paused
Incline Barbell Press
135x3x10
Wide-Grip Seated Cable Rows(plate loaded)
90x15
110x15
130x15
150x12
170x12
Face Pulls
40x15
50x15
60x15
Triceps Pushdowns/Hammer Curls
60x3x12/30x3x12Best lifts
600/450/510 Geared
425/305/480 raw
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04-22-2020, 05:05 PM #25
Tuesday 4/21/20 Squats/Deadlifts
SSB Box Squats(paused on box)
45x5, 2 sets
135x5
185x5
225x5
245x5
275x5
315x5, this is 2 more reps then I got last week
Block Pulls- sumo
135x3
225x3
315x3
405x3
430x3, should’ve went heavier but this gives me something else to shoot for next weekBest lifts
600/450/510 Geared
425/305/480 raw
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04-24-2020, 09:25 AM #26
Thursday 4/23/20 Bench
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
235x6, 2 sets
215x8
Standing Overhead Press
45x5
95x8
115x1
135x1
145x1
165x1
185x1
Incline DB Flyes
40x2x10
One-Arm DB Rows
50x12
70x12
90x12
Face Pulls(on lat-pull)
70x3x15
Side DB Raises
20x3x12
Ez-Bar Preacher Curls
60x3x12Best lifts
600/450/510 Geared
425/305/480 raw
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04-25-2020, 08:11 AM #27
Friday 4/24/20 Squats/Deadlifts
Leg Extensions
Lying Leg Curls
Squats
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
365x1
405x1
First time squatting with a straight bar since my meet I did on March 7
Deadlifts- hook grip(sumo)
225x1
315x1
365x1
405x1
460x1, this is a raw sumo PR!!
Bent-Over Barbell Rows
135x10
155x10
175x10
195x10
1-Legged Standing Leg Curls(plate loaded)
50x3x20
Awesome deadlift session!! They seem to be moving along nicely!!Best lifts
600/450/510 Geared
425/305/480 raw
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