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Pewbert

Grade 3 or equivalent
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Friday January 10


Day 4
Warm up 3 rounds
-Bird dogs 20 reps
-Seated hip rotation 10 reps
-Side leg lifts 10 reps
-Glute bridge 20 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps

-Safety bar front squat (knee sleeves) 70x8, 160x5, 250x5, 300x5, 365x5
-Deadlift against bands (no belt, 2 yellow bands) 135x5, 225x5, 295x3, add bands 295x2x8sets
-Chest supported rows 180x8, 225x8, 250x8, 250x8
-Rear delt raises on incline (3) 35x15, 45x15, 45x15
-DB curl 45x10, 55x10, 60x10, 60x10

3 rounds
-Tactical frog 60 seconds
-Side tactical frog groin 45 seconds
-Child pose 60 seconds

A PR on front squat with the 365 lbs for 5 reps so that is good. Deadlifts were easy and fast with short breaks. Plantar fasciitis and right piriformis/Glute are still bothering me.
Sorry to hear about the planter's and glute thing
I'm sure you'll get it under control
Keep killing it ryno… and PR's are awesome

-Pewbert
 
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Monday January 13, 2020


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

-Safety bar Squat (knee sleeves) 70x8, 160x5, 250x5, 300x5, 350x5, 400x5, 200x10
-Deadlift off blocks (3 inches, no belt) 135x5, 225x3, 295x2x8sets
-GHD raises to parallel BWx10x3sets
-Walking lunge BWx40x2sets
-GHD sit-up BWx12x3sets

3 rounds
-Tactical frog 60 seconds
-Child pose 60 seconds
-Calf stretch 60 seconds

A good squat day for safety bar squat, it is a weaker movement for me so the 400 lbs for 5 reps was good. Deadlift were done with speed and very short breaks between sets.
 
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Tuesday January 14, 2020


Day 2
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps

-Floor press 45x20, 135x10, 185x5, 225x5, 275x5, 315x5, 345x5, 365x4, 185x10
-Incline barbell press (3) 135x8, 225x8, 265x8, 280x8
-Wide grip Pull up BWx16, BWx16
-Close grip pull up BWx16, BWx16
-Side DB laterals 40x13, 50x12, 55x12, 55x12
-Face pull 75x15, 85x15, 95x15

3 rounds
-Shoulderok 7.5x10reps
-Pec stretch 60 seconds
-Calf stretch 60 seconds

still working weaknesses here. Floor press, the 365 lbs for 4 is a PR and 5th failed at one inch from lockout. Incline is getting better as well.
 
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Wednesday January 15, 2019

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

-Low bar Squat with chain (100 lbs and 150 lbs knee sleeves) 45x8, 135x5, 225x3, 325x3, add 100 lbs chains 315x3x4sets, 150 lbs chains 315x3x4sets
-Deadlift off blocks (3 inches) 135x5, 225x3, 315x3, 365x3, 405x3, 455x3, 495x3
-Romanian deadlift (no belt) 275x10x2sets
-Weighted glute bridge 225x12x3sets
-GHD sit-up 12x3sets

3 rounds
-Tactical frog 60 seconds
-Child pose 60 seconds
-Calf stretch 60 seconds

A good session today. The squats with chains moved fast so thats good. Deadlift off block 495 lbs for 3 is good for me as this height is a weakness and I can do more off the floor.
 
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Thursday January 16, 2020


Day 4
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps

-Pause medium grip Bench press with chains (100lbs, pinky 1 inch from rings) 45x20, 135x10, 185x5, 225x5, 255x3, add chains 255x3x9sets
-Chest supported row 180x8, 225x8, 250x8, 250x8
-Pull ups BWx18, BWx16, BWx16
-Face pull 75x15, 85x15, 95x15
-Hammer curl 50x10, 60x10, 70x10

3 rounds
-Garland stretch 60 seconds
-Pec stretch 60 seconds

Bench with chains was good, moved fast and felt good. Tired and sore this week going 4 days in a row because I am out of town starting tonight.
 
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Monday January 20

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

-Safety bar Squat (knee sleeves) 70x8, 160x5, 250x5, 300x3, 350x3, 400x3, 420x2 (missed 3rd), 210x10
-Deadlift against bands off 3” block (no belt, short rest) 135x3, 295x2x10sets
-GHD raises to parallel BWx12, BWx12, BWx12
-Walking lunge 40stepsx2sets
-GHD sit-up 12x3sets

3 rounds
-Wall groin stretch 60 seconds
-Child pose 60 seconds
-Calf stretch 60 seconds

Working weaknesses over here still. Had a hard time keeping the bar in the rack position for front squat today, it kept sliding down my shoulders. 420 lbs for 2 is PR but I am mad I missed the 3rd rep. Keep working.
 
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Tuesday January 21

Day 2
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps

-Floor bench press 45x20, 135x10, 185x5, 225x5, 275x3, 315x3, 345x3, 375x2, 195x10
-Incline bench press (3) 135x8, 225x6, 265x6, 285x6, 285x6
-Weighted Close grip Pull up 25x12, 25x12
-Weighted Wide grip pull up 25x12, 25x12
-One arm DB Row 130x12x2sets
-Side DB laterals 40x12, 50x12, 55x12, 55x12
-Face pull 80x15, 90x15, 100x15

Working weaknesses, floor press is a big one. 375 for 2 reps, I may have been able to grind out a 3rd but didn't want to fail so I stopped. Incline is getting better.
 
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Thursday January 23

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

-Low bar Squat with chains (150 lbs, knee sleeves) 45x8, 135x6, 225x3, 315x3, add chains 315x3x9sets
-trap bar deadlift 170x3, 260x3, 350x3, 440x3, 500x3
-Romanian deadlift (no belt) 275x10x2sets
-Weighted glute bridge 225x12x3sets
-GHD sit-up 12x3sets

3 rounds
-Piriformis stretch 60 seconds
-Groin stretch 60 seconds
-Calf Stretch 60 seconds


Still working weaknesses over here. Trap bar deadlift went well for me, the 500 lbs for 3 reps is a PR. This damn plantar fasciitis is killing me.
 
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Monday January 27


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

-Low bar Box parallel squat (15 inches, knee sleeves) 45x8, 135x6, 225x5, 315x5, 365x5, 405x5
-Low bar squat (knee sleeves) 225x10
-Deadlift against bands (red 7/8 inch, no belt) 225x2, 295x2x10sets
-GHD raises to parallel BWx13x3sets
-Bulgarian split squat (DBs in each hand) 25x10, 35x10, 45x10
-GHD sit-up 10x3sets

3 rounds
-Garland stretch 60 seconds
-Tactical frog 60 seconds
-Calf stretch 60 seconds

Working weaknesses. Box squat at this height is a weak spot so this is good. Deadlifts against bands were fast and way.
 
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Tuesday January 28

Day 2
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps

-Dead start Pin press (1 inch off chest, pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x5, 315x5, 345x5, 355x5
-No touch and no lockout Bench press (pinky on rings) 185x10
-Neutral grip DB incline bench (3) 80x6, 100x6, 120x6, 120x6
-Weighted Close grip Pull up 35x10, 35x10
-Weighted Wide grip pull up 35x10, 35x10
-One arm DB Row 130x12, 130x12
-Side DB laterals 40x12, 50x12, 55x12, 55x12
-Face pull 80x15, 90x15, 100x15

3 rounds
-Shoulderok 7.5x10reps
-Pec stretch 60 seconds
-Calf stretch 60 seconds


The dead start pin press is hard and another weakness so this is good. SLowly getting better.
 
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Thursday January 30

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

-Low bar squat with chains (150 lbs, knee sleeves) 45x8, 135x5, 225x3, 315x3, add chains (150 lbs) 315x3x10sets
-Trap bar deadlift 170x3, 260x3, 350x3, 440x3, 500x5
-Seated Banded leg curl 10x4sets
-Weighted back extension 45x12x3sets
-GHD sit ups 12x3sets

A good session today. Plantar fasciitis is still hurting a lot, hoping I can get it to go away soon. Squat with chains were easy and fast so that is good. The trap bar deadlift of 500 lbs for 5 reps was a rep PR and 2 more reps than I did with 500 last week. Trap bar deadlift is another weakness of mine so still focussing on bringing up my weakness
 
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Friday January 31

Day 4
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push up 5 reps

-Bench press with chains (3 grips, 100 lbs) 45x20, 135x10, 185x5, 225x5, 295x3, add chains 295x3x10sets paused all reps
-Bench press (pinky on rings) 295x13reps
-Close grip push up (feet on bench and hands on bar) 20x3sets
-Chest support row 180x8, 225x8, 250x8, 260x8
-Medium grip Pull ups 18x3 sets
-Face pull 85x15, 95x15, 105x15
-Hammer curl 50x10, 60x10, 70x10

3 rounds
-Piriformis stretch 60 seconds
-Pec stretch 60 seconds
-Calf stretch 60 seconds


A good session today. The bench with 295 plus 100 lbs of chains went well, I paused all reps and did three different grips. I did wide (index on rings), normal (pinky on rings), and close (index 1 inch from knurling) for a total of 10 sets of 3 reps. I thought I would get more than 13 reps for my set just doing straight 295 but I gassed out, may have been able to get a grinder 14.
 
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Monday February 3, 2020

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

-Low bar Box squat (15 inches, knee sleeves) 45x8, 135x5, 225x3, 315x3, 365x3, 405x3, 445x3
-Deadlift against bands (red 7/8 inch, no belt) 225x3, 315x2x10sets
-GHD to parallel raises BWx14x3sets
-Bulgarian split squat (DBs) 30x10, 40x10, 50x10
-GHD sit-up 12x3sets

3 rounds
-Tactical frog 60 seconds
-Child pose 60 seconds
-Groin Stretch 60 seconds
-Calf stretch 60 seconds

A better day box squatting this week. A 40 lbs increase from last week's 405 lbs for 5 reps to this weeks 445 lbs for 3 reps. Deadlift against bands were all speedy and easy. Things are moving along nicely.
 

Goldenrod

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i find your stretching, exercise, general different system interesting - powerlifters and BB's alike can learn something here.
 
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Tuesday February 4

Day 2
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Explosive push up 5

-Dead stop Pin press (pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x3, 315x3, 345x3, 375x3
-Competition grip bench press (pinky on rings) 195x10
-Neutral grip DB Incline press 80x6, 100x6, 120x6, 120x6
-Weighted Close grip Pull up 45x8, 45x8
-Weighted Wide grip pull up 45x8, 45x8
-One arm DB Row 120x12x3sets
-Side DB laterals 40x12, 50x12, 55x12, 55x12
-Face pull 85x15, 95x15, 105x15

3 rounds
-Shoulderok 7.5x10reps
-Pec stretch 60 seconds
-Calf stretch 60 seconds


A good day today. The 375 for 3 for dead stop pin press is good for because this is a hard spot, 2 inches off chest. The neutral grip incline DBs are feeling strong, I think I should try the 130s next week.
 
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Thursday February 6, 2020


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

-Low bar Squat with chain (150 lbs, knee sleeves) 45x8, 135x6, 225x3, 315x3, add chains (150 lbs) 315x3x8sets
-High rack pull (6, at knee) 135x3, 315x3, 405x3, 455x3, 495x3, 545x3
-Seated banded leg curl 10x4sets
-Weighted back extension 45x12x3sets
-GHD sit-up 12x3sets

3 rounds
-Tactical frog 60 seconds
-Child pose 60 seconds
-Calf stretch 60 seconds

A good session today. The squats with chains moved fast and easy. The rack pull is at a height I am normally weaker than off the floor, I know it’s weird but the way it is. So, the 545 lbs for 3 reps was good for me.
 
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Friday February 7

Day 4
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps

-Bench press 3 grips with chains (100 lbs) 45x20, 135x10, 185x5, 225x5, 275x3, add chains 275x3x12sets
-Competition bench press (pinky on rings) 295x14reps
-Chest supported row 180x8, 225x8, 250x8, 260x8
-Pull ups BWx18, BWx18
-Face pull 85x15, 95x15, 105x15
-Hammer curl 50x10, 60x10, 70x10

A decent day today. I need the bench with chains to move faster, they weren't hard at all but too slow. I should lighten the load on this day to work on speed and explosiveness. The 295 lbs for 14 reps is a new rep PR so that is good and after all that volume on bench already done.
 
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Monday February 10

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

-Low bar Squat with chains (150 lbs, knee sleeves) 45x8, 135x5, 225x5, 315x5, 355x5
-Low bar squat (knee sleeves) 225x10
-Deadlift against bands (red 7/8 inch band, no belt) 135x3, 225x3, 325x3x8sets
-GHD to parallel raises BWx14x3sets
-Bulgarian DB split squat 30x10, 40x10, 50x10 10x3
-GHD sit-up 12x3sets

3 rounds
-Tactical frog 60 seconds
-Lying piriformis stretch 60 seconds
-Calf stretch 60 seconds


A decent day, set a baseline for a 5RM on squat with 150 lbs of chains. Probably could have got 365 or 375 lbs plus the 150 lbs chains but stopped at 355 lbs for today. Deadlifts were much faster today because I used straps.
 
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Tuesday February 11, 2020

Day 2
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Explosive push up 5 reps

-Close grip incline bench (3, index 2 inches from knurling) 45x20, 135x10, 185x5, 225x5, 275x5, 305x5
-Close grip incline bench (3, index 2 inches from knurling) 165x10
-Flat DB press 100x28, 100x20
-Weighted Close grip Pull up 50x9x2sets
-Weighted Wide grip pull up 50x8x2sets
-One arm DB Row 130x12x3sets
-Side DB laterals 40x12, 50x12, 55x12, 55x12
-Face pull 85x15, 95x15, 105x15

3 rounds
-Shoulderok 7.5x10reps
-Pec stretch 60 seconds
-Garland stretch 60 seconds
-Calf stretch 60 seconds

A good bench day today. Incline is a weakness so the 305 lbs for 5 reps of good. The flat bench DB 100 lbs for 28 reps felt easy but then I was burnt out for the second set and only got 20 reps. Working weaknesses over here.
 
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Thursday February 13

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

-Low bar Squat with chains (150 lbs, knee sleeves) 45x8, 135x5, 225x5, 315x2, add chains (150 lbs) 315x2x12sets
-High rack pull at knee (6) 135x5, 315x5, 405x5, 455x3, 495x3, 545x5
-Seated banded leg curl 10x4sets
-Weighted back extension 50x12x3sets
-GHD sit-up 12x3sets

3 rounds
-Tactical frog 60 seconds
-Child pose 60 seconds
-Groin stretch 60 seconds


A good day today. The squat with chains moved easy and fast, getting better each week. TH\ee rack pulls were good too, I did the 545 lbs that I did last week for 3 reps this week for 5 reps. Bumping up my weaknesses.
 
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