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Strength/Powerlifting Log

Thread starter #543
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Ok I am going to start up my log again. I was training as usual all along but just not updating my log here. Spent the New Years in Jamaica for 10 days with the family, it was awesome and the gym at the resort was actually good so I got all my sessions in. This is the first day back in my own gym after vacation.

Monday January 7

Day 1
Warm up 3 rounds
-Band pull aparts 18 reps
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Glute bridge 20 reps

-Low bar squat 45x8, 135x5, 225x5, 275x5, 315x3, 365x3, 405x2, 455x1, 485x1, 375x8x2sets
-Romanian deadlift (no belt) 185x10, 215x10
-Medium grip Pull-up BWx16x3sets
-Chest supported Rows 180x10, 205x10, 230x10
-Hammer DB curl 45x12, 55x12, 60x12x2sets

3 rounds
-Tactical frog 45 seconds
-Child pose 45 seconds
-Lying piriformis stretch 30 seconds


Piriformis was really tight because I didn't do my mobility stuff while on vacation and it affected my squat. 485 lbs didn't feel heavy but moved slow because of tight glutes making my hips want to rotate forward in the bottom position. I will have to get this loosened back up.
 
Thread starter #545
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Good job @rhynoplanet , good to see log fired back up. Any meets upcoming in the near future?

Next meet is end of April, just an open, then Nationals in June and Worlds in November assuming Nationals goes well again. 2019 Worlds are in Finland so that will be awesome to go to, much more fun then last year in Orlando.
 
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Tuesday January 8, 2019

Day 2
Warm up 3 round
-Straight arm band pulldowns 18 reps
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps

-Super set (moderate pace)
Explosive push-up 3x5sets
Band pull aparts 15x5sets
-Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x3, 275x3, 315x3, 345x3, 375x2 paused, 315x8x3sets paused last rep
-DB bench press 100x10, 120x10x2sets
-Light DB fly 30x10, 35x10, 10x3sets
-One arm cable tricep pushdowns 35x12, 45x12, 50x12
-Band tricep pushdowns 15x3sets

3 rounds
-Shoulderok 5x10
-Tactical frog 45 seconds
-Lying piriformis stretch 30 seconds
-Pec/Shoulder stretch 45 seconds


Bench was super easy so that is good. Pecs are still bothering me a bit so I continue to do stretching after and going weekly for massage, needling, etc.
 
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Next meet is end of April, just an open, then Nationals in June and Worlds in November assuming Nationals goes well again. 2019 Worlds are in Finland so that will be awesome to go to, much more fun then last year in Orlando.

All the best man , keep training hard , a finland trip would be quite the experience !
 
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Thursday January 10


Day 3
Warm up 3 rounds
-Band pull aparts 18 reps
-Straight arm band pulldowns 18 reps
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Glute bridge 20 reps

-Deadlift 135x5, 225x5, 315x5, 365x3, 405x3, 455x2, 500x1, 365x6x3sets
-Close neutral grip Pull-up BWx14x3sets
-Seated cable Rows 100x10, 125x10, 150x10x2sets
-DB curl 45x12, 55x12, 60x12x2sets

3 rounds
-Tactical frog 45 seconds
-Child pose 45 seconds
-Lying piriformis stretch 30 seconds
-Seated hip rotation 10 reps


Deadlifts were super easy today even though my pririformis was still bothering me a bit. It is better then earlier in the week so that is good. Training is going well and will start to ramp up weights as I get closer to my next competition.
 
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Friday January 11

Day 4
Warm up 3 round
-Straight arm band pulldowns 18 reps
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps

-Super set (moderate pace)
Explosive push-up 3x5sets
Band pull aparts 18x5sets
-Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x10, 295x10, 315x10 paused last rep each set
-Seated DB press 60x8, 80x8, 95x8, 105x8
-Side DB laterals 35x10, 45x10, 50x10, 55x10
-One arm tricep Cable pushdowns 35x12, 45x12, 50x12
-Tricep Band pushdowns 15x3sets

3 rounds
-Shoulderok 5x10
-Tactical frog 45 seconds
-Lying piriformis stretch 30 seconds
-Pec/Shoulder stretch 45 seconds


A nice volume day on bench. They weren’t hard at all, paused the last rep each set. Things are moving along.
 
Thread starter #552
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what's your bodyweight at these days my man

I weigh myself everyday morning upon waking and I am usually at my heaviest Monday morning around 240-242 lbs and my lightest by Friday morning around 235-237 lbs. This is due to the fact that I allow myself to eat more and not as strict on the weekend and then eat well M-F. My weight class is 242 lbs and if I just eat clean the whole week leading up to it I usually weigh in around 234 lbs or so. At Worlds in November I weighed in at 233 lbs and was weighing the same as I do now leading up to it.
 
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I weigh myself everyday morning upon waking and I am usually at my heaviest Monday morning around 240-242 lbs and my lightest by Friday morning around 235-237 lbs. This is due to the fact that I allow myself to eat more and not as strict on the weekend and then eat well M-F. My weight class is 242 lbs and if I just eat clean the whole week leading up to it I usually weigh in around 234 lbs or so. At Worlds in November I weighed in at 233 lbs and was weighing the same as I do now leading up to it.
I see, have you considered getting up to 245-250 and doing a water cut for the 242 class so you can carry a little extra muscle?
 
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I see, have you considered getting up to 245-250 and doing a water cut for the 242 class so you can carry a little extra muscle?

Yeah I go back and forth about it. I start to think I should and then I start to feel like I am getting too fat. LOL. I should probably walk around at 250 lbs then water cut to 242 lbs for the competition. We will see, maybe I will do that leading up to Worlds or Nationals this year.
 
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Yeah I go back and forth about it. I start to think I should and then I start to feel like I am getting too fat. LOL. I should probably walk around at 250 lbs then water cut to 242 lbs for the competition. We will see, maybe I will do that leading up to Worlds or Nationals this year.
Yea it would definetly be to your advantage!
 
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I would be guessing but probably aroun 14 or so. I am still about the same as my profile picture from July.
That’s a decent % to stay around. Just curious as we suggested to put on some weight to be at the top end of your class. But wouldn’t suggest it if it were to only make you a fat ass haha.
But at 14% that’s a solid number to hold man ! You look good
 
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That’s a decent % to stay around. Just curious as we suggested to put on some weight to be at the top end of your class. But wouldn’t suggest it if it were to only make you a fat ass haha.
But at 14% that’s a solid number to hold man ! You look good
I am guessing but somewhere around 13-16% ish.
 
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Monday January 14


Day 1
Warm up 3 rounds
-Band pull aparts 18 reps
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Glute bridge 20 reps

-Low bar squat 135x10, 225x5, 275x5, 315x3, 365x3, 405x2, 455x1, 485x1, 390x7x3sets
-Romanian deadlift (no belt) 225x10x2sets
-Pull-up BWx16x3sets
-One arm DB Row on bench 90x10, 100x10, 105x10
-Hammer DB curl 45x12, 55x12, 65x12x2sets

3 rounds
-Tactical frog 45 seconds
-Child pose 45 seconds
-Lying piriformis stretch 30 seconds
-Seated hip rotation 10 reps

I was off balance and out of groove today for the squat. They moved slow. After looking at video with my coach it looks like I am not staying tight at the bottom of squat and sort of just collapsing for a second and then having to bring the tightness back to get back up. I need to stay tight all the way down to fix this. I will get it done.
 
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