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  1. #1
    Registered User golli1982's Avatar
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    Golli1982’s Powerlifting log

    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
    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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  2. #2
    Registered User golli1982's Avatar
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    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
    45x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  3. #3
    Registered User golli1982's Avatar
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    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 this
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  4. #4
    Registered User golli1982's Avatar
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    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 day
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  5. #5
    Registered User golli1982's Avatar
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    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 exercises
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  6. #6
    Registered User golli1982's Avatar
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    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 now
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  7. #7
    Registered User golli1982's Avatar
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    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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  8. #8
    Registered User golli1982's Avatar
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    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 out
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  9. #9
    Registered User golli1982's Avatar
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    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 gyms
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  10. #10
    Registered User golli1982's Avatar
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    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 handles
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  11. #11
    Registered User golli1982's Avatar
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    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 today
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  12. #12
    Registered User golli1982's Avatar
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    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
    70x12/70x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  13. #13
    Registered User golli1982's Avatar
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    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
    Abs
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  14. #14
    Registered User golli1982's Avatar
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    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 everything
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  15. #15
    Registered User golli1982's Avatar
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    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
    27x3x12/37x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  16. #16
    Registered User golli1982's Avatar
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    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 today
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  17. #17
    Registered User golli1982's Avatar
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    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 awhile
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  18. #18
    Registered User golli1982's Avatar
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    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 awhile
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  19. #19
    Registered User golli1982's Avatar
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    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
    Abs
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  20. #20
    Registered User golli1982's Avatar
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    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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  21. #21
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 486
    Rep Power: 1532
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    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 work
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  22. #22
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 486
    Rep Power: 1532
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
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    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 today
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  23. #23
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 486
    Rep Power: 1532
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
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    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 today
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  24. #24
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 486
    Rep Power: 1532
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
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    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
    60x3x12/30x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  25. #25
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 486
    Rep Power: 1532
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
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    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 week
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  26. #26
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 486
    Rep Power: 1532
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
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    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
    60x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  27. #27
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 486
    Rep Power: 1532
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
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    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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