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Strength/Powerlifting Log

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I have decided to post my strength log. I train for powerlifting in the Masters division since I am 42 and currently weigh 230 lbs so compete in the 242 class. Will probably eventually cut down to compete in the 220s

Today I did

Low Bar squats barx8, 135x8, 225x5, 285x5, 335x4, 385x3, 385x3, 440x2, 440x2, 440x3 Did an extra rep the last set of 440, was only supposed to do 2. Felt easy today.
Deadlift 275x3, 330x4, 385x3, 385x3, 440x3, 440x3, 440x3, 440x3. Felt easy and light
Paused squats 260x5, 315x4, 365x3, 365x3, 365x3
Back extension 10x3 sets.
Elliptical level 5 30 minutes

8 weeks until my next competition
 
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Tuesday

Bench press 45x20, 135x10, 185x5, 230x5, 275x4, 315x3, 355x2,2,2,2,5, 295x5,5,5 was supposed to do 5 sets of 2 at 355 but wanted to see where I was at so did 5 reps on last set of 355
Flat DB flies 40x10, 50x10, 60x10
Pull ups BWx12, 10, 12, 10, 10
Back extensions BWx10,10,10,10,10
30 Minutes Elliptical

Bench felt good today and not heavy which is a good sign. Trying to beat my bench last competition of 413 lbs in my next meet in April.
 
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Today's training

Deadlift to knees 135x5, 225x5, 275x3, 335x3, 385x3x2, 415x3x3 these were easy
Squat 135x5, 255x5, 315x4, 365x3x2, 415x4x4 these were really good until the final set of 415 were I still got them but was a bit more of a grind. Third set of 415 was easy and felt really good. All this volume at relatively heavy weight is hitting me hard this week
Rack Pulls 330x4, 385x4, 440x3x2, 495x3x2 this is a real weakness of mine, I can pull more from the floor then in the rack.
HGR sit upsx20x3
Lying side leg liftsX22x3

Feeling good this week considering last week I was on vacation and my training was a shit show because the resort gym wasn't good.
 
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Friday February 10

Got a Thompson Fat pad for my bench so I assembled it. Because the pad is so thick the height of my bench is now 20 inches which is really high compared to the 18 inches I am use to. Legal competition bench height is anywhere from 18-20 inches.

Bench press 205x5, 255x4, 295x3, 335x4x6 These were all really easy today even though it was the second bench day of the week
Dips bwx5, 90x5, 135x5x2 again these were easy today, got a good stretch at the bottom
INcline Db bench press 90x6, 100x6, 105x12 Was supposed to do sets of 6 today but my DB at home only go to 105 so I went for 12 reps on last set. I need to purchase a few heavier ones
Ring rows 15x5sets
back extensions bwx10x3sets
Ab wheel bwx16x3sets
elliptical 30 minutes

A pretty easy day but was sore from yesterday's stuff so it was nice.
 
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Did some extra cardio today to make up for my usual high intake of calories on Saturdays.

60 minutes elliptical level5 (850 calories burned)
 
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Today's training

Deadlift to knees 135x5, 225x5, 275x3, 335x3, 385x3x2, 415x3x3 these were easy
Squat 135x5, 255x5, 315x4, 365x3x2, 415x4x4 these were really good until the final set of 415 were I still got them but was a bit more of a grind. Third set of 415 was easy and felt really good. All this volume at relatively heavy weight is hitting me hard this week
Rack Pulls 330x4, 385x4, 440x3x2, 495x3x2 this is a real weakness of mine, I can pull more from the floor then in the rack.
HGR sit upsx20x3
Lying side leg liftsX22x3

Feeling good this week considering last week I was on vacation and my training was a shit show because the resort gym wasn't good.
Resort gyms are usually designed for the "other" 98%.. lol

Some impressive numbers there.. for an old guy ;)
 
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Day 1 Monday February 13, 2017

-Squat 255x5, 315x4, 365x3x2sets 415x3x2sets, 425x3x2sets these felt easy today and did not pause at top between reps.
-Deadlift to knees 275x5, 335x3, 385x3 425x3x3 again easy
-Deep squat 225-245x4x4 very light and easy did without a belt
-back extension 10x3sets
-hgr absx20x3
-lying side leg liftsx20x3
30 minutes elliptical level 5 (430 calories)

Considering I am still in a heavy phase of my training this was an easy day so that is a good sign for my numbers going up.
 
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Day 2
-Bench press 205x5 255x4 295x3 335x3x5 paused these were all easy and a good sign.
-315x4x2, 315x8. Again easy did 8 on third set just to see what I could do. Probably could have squeezed out another 2 reps.
-DB fly 50x10, 55x10, 60x10.
-ring row 15x5sets
-elliptical 30 minutes level 5 (430 calories)

All in all an easy day considering I am in a heavy wave of training right now. Good sign of things to come.


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S2KG

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Day 2
-Bench press 205x5 255x4 295x3 335x3x5 paused these were all easy and a good sign.
-315x4x2, 315x8. Again easy did 8 on third set just to see what I could do. Probably could have squeezed out another 2 reps.
-DB fly 50x10, 55x10, 60x10.
-ring row 15x5sets
-elliptical 30 minutes level 5 (430 calories)

All in all an easy day considering I am in a heavy wave of training right now. Good sign of things to come.


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Do you ever train heavy on DB flyes?
I've noticed some chest improvements when going heavy on these, yesterday I lifted 95lb DB's for 5 reps on incline flyes. (Very wide with a deep stretch. None of that elbow bent nonsense)
 
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Do you ever train heavy on DB flyes?
I've noticed some chest improvements when going heavy on these, yesterday I lifted 95lb DB's for 5 reps on incline flyes. (Very wide with a deep stretch. None of that elbow bent nonsense)
No I don't go heavy on flies. You did 95s as a true fly with straight arms no bent elbows? I just do them to get a good stretch.


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Holey moley...

I'd be surprised if I can "strict"-flye more than 40, maybe 45-50lbs depending on reps...
Yeah, I thought I was doing well starting at 60 dropping down each set. 95s would rip me half.

Just to add, I always have a slight bend in the elbow consistently though the ROM.
 
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S2KG

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My elbows are slightly bent, I bring it down low for a very deep stretch. Keep in mind they are my second exercise so my strength is still up. 65's for 12, 80's for 7-8, 95's for 5, 50's for 16-20.
Right now I'm hitting Incline bench, Incline DB flyes, Decline bench, Flat bench DB press. Focus is to build my upper chest, it's been working.

With regards to your statement SP I must not be lifting as strict as I'm leading everybody to believe?
 
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Holey moley...

I'd be surprised if I can "strict"-flye more than 40, maybe 45-50lbs depending on reps...
I wouldn't have a chance. Even my flat flies with 60 have bent arms but I am still doing a fly. If I did 95 it would end up being a press. There is no chance in hell I could do a fly with that. Now that I think of it I have never seen anyone do a really fly with that kind of weight. S2kg you just put yourself on the spot with that statement of 95s on incline flys.


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Yeah, I thought I was doing well starting at 60 dropping down each set. 95s would rip me half.

Just to add, I always have a slight bend in the elbow consistently though the ROM.
You are supposed to have a slight bend so you are probably doing it right.


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