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Strength/Powerlifting Log

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Tuesday May 12

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 (pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x5, 315x5, 345x3, 370x5
-Floor press (pinky on rings) 225x8, 225x8 5RM
-DB bench press 100x5, 130x15, 130x10
-Bent over row 135x10, 225x10, 275x10, 315x10
-Side DB laterals 40x12, 45x12, 55x12, 60x12
-Strict Face pull 100x15x3sets
-Dips (slow) BWx20x2sets

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



A good day today for bench, the 370 lbs for 5 reps on floor press is another PR. It was a grinder and if a fly landed on the bar I would not have got the fifth rep. lol.
 
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Thursday May 14

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 against bands (14 inch box, Doubled 1/2 inch bands, knee sleeves) 45x8, 135x5, 225x3, 315x3, add bands 315x3x12sets
-Good morning 225x5, 315x5, 355x5, 405x5
-seated leg curl with band 10x3sets
-Weighted glute bridge 275x12, 295x12, 315x12
-Weighted GHD sit-up 25x12x3sets

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

A good day, squats moved easy and fast. No deadlifts but Good Mornings went well and glute didn't get bothered too much doing them.
 

66Chevy

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Thursday May 14

Day 1

-Good morning 225x5, 315x5, 355x5, 405x5

- No deadlifts but Good Mornings went well and glute didn't get bothered too much doing them.
holy smokes....you are doing good mornings with 4 plates a side?! How far forward are you going with those?
 
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holy smokes....you are doing good mornings with 4 plates a side?! How far forward are you going with those?
As the the set goes on I lean further and further, my Glute gets better as the set goes on. I push my hips as far back as possible and lean forward as low as I can. Keep the chin as vertical as possible.
 
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Friday May 15


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

-Competition grip Bench press with chains (Pinky on rings, 50 lbs) 45x20, 135x10, 185x5, 225x5, 275x3, add chains 275X3x12sets
-One arm DB row On bench 85x8, 100x8, 130x8, 130x8
-Pull ups BWx30, BWx25
-Strict Face pull 100x15x3sets
-Barbell curl 105x10, 125x10
-Hammer curl 60x10, 75x10

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

Felt tired and lazy today but can’t miss training so it was done and ended being good. Bench moved fast and tied my
Pull up PR from last week of 30 reps, didn’t try for 31.
 
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Man you are strong.😄

Thanks man, I'm trying.

Monday May 18

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

-cambered bar Box squat (14 inches, knee sleeves) 85x5, 175x5, 265x5, 355x5, 405x5, 435x5
-Cambered bar squat 265x10
-Deadlift (No belt) 225x5, 315x2x10sets
-Weighted GHD raises to parallel 30x10x3sets
-Bulgarian 1 DB split squat 40x10, 50x10, 60x10 10x3
-Weighted GHD sit-up 25x12x3sets

3 rounds
-Hip flexor stretch 60 seconds
-Child pose 60 seconds
-Tactical frog 60 seconds


THat cambered bar is humbling, but I got a PR for that box height with the 435 lbs for 5 reps so that is good. Did some really light deadlifts today and at that weight they are ok. Bulgarian split squat is getting better as well, so my weaknesses are improving which is always good.
 
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Tuesday May 19

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

-Wide Swiss bar Bench press 65x20, 155x10, 205x5, 245x5, 295x5, 335x1, 355x5, 365x5, 255x10
-Seated DB Shoulder press 80x8, 90x8, 105x10, 105x10
-weighted Close grip Pull up 45x14, 45x14
-Weighted Wide grip pull up 45x10, 45x10
-One arm DB Row On incline (3) 90x10x2sets
-Side DB laterals 40x12, 50x12, 55x12, 60x12
-Strict face pull 100x15x3sets

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

A good bench day today, hit a PR on swiss bar bench with the 365 lbs for 5 reps. I find this bar tough to balance, I easily get out of the groove and it throws the weight off balance so I was happy with this.
 
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Thursday May 21

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 Chains, knee sleeves) 45x8, 135x5, 225x5, 335x2x12sets
-Good morning 225x5, 315x5, 365x5, 425x5
-Seated banded Leg curl 10x5sets
-Weighted GHD sit-up 25x10, 30x10x4sets

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

Squat with chains moved fast, and another PR on good mornings with the 425 lbs for 5 reps.
 
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Friday May 22

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

-Competition grip Bench press with chains (100 lbs chains, pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x3, add chains 275x3x10sets
-One arm DB row On bench 85x8, 100x8, 130x10, 130x10
-Weighted chin ups 25x20, 25x16x2sets
-Strict Face pull 100x15x3sets
-Barbell curl 105x10, 125x10
-Hammer curl 60x10, 75x10

3 rounds
-Sink stretch 60 seconds
-Pec stretch 60 seconds
-Handband 20 reps

A good day today even though my motivation was tanked, feeling drained from all this cooped up covid shit. I'm done with it and want to move on and get out to socialize. Weighted chin ups with 25 lbs for 20 reps is a PR.
 

Goldenrod

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Thursday May 21

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 Chains, knee sleeves) 45x8, 135x5, 225x5, 335x2x12sets
-Good morning 225x5, 315x5, 365x5, 425x5
-Seated banded Leg curl 10x5sets
-Weighted GHD sit-up 25x10, 30x10x4sets

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

Squat with chains moved fast, and another PR on good mornings with the 425 lbs for 5 reps.
Sweet mother of F - 425 for 5 reps doing good mornings. I'm thinking of my back breaking if I tried that. Congrats Rhyno - that's impressive!
 

Goldenrod

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Thanks man. It is important to build a strong back.
I'm not kissing your ass Rhyno - strong isn't the word. I know strong people. That is an obscene amount of weight for good mornings. I just started doing more mobility exercises prior to working out and using bands to warm up more - learning from your log. I enjoy reading it as there is lots of good info. I will admit I have to look up some of the warm up work you do prior to lifting heavy and am trying to incorporate some into my own regimen to prevent injuries and built more strength.
 
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I'm not kissing your ass Rhyno - strong isn't the word. I know strong people. That is an obscene amount of weight for good mornings. I just started doing more mobility exercises prior to working out and using bands to warm up more - learning from your log. I enjoy reading it as there is lots of good info. I will admit I have to look up some of the warm up work you do prior to lifting heavy and am trying to incorporate some into my own regimen to prevent injuries and built more strength.
If you have questions feel free to ask, I am happy to help if I can.
 
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Monday May 26

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

-Low bar squat with reverse band (7/8 inch) 45x8, 135x5, 225x5, 315x5, 365x5, 405x5, 455x5, 500x5
-Deadlift Paused at knee (no belt) 225x2, 325x2x6sets
-Deadlift (no belt) 325x2x6sets
-GHD raises to parallel (no momentum hold weight)
-cambered bar good morning (no belt) 175x8, 265x8, 285x8, 305x8
-ghd sit-up 30x10x3sets

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

The squat with reverse bands went well with the 500 lbs for 5 reps. I think I could have got another 20 lbs for 5 reps but I was happy with how my form held up with the 500 lbs. The deadlifts moved fast and the ones paused at the knee felt good and reminded me that is when to shoot the hips forward. The Cambered bar good mornings felt really good, I was supposed to just do 265 lbs for 3 sets of 8 but it felt way too easy so I jumped to 285 and then 305 lbs. I went really low leaned forward and it felt strong.
 
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Tuesday May 26

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

-Close grip Bench press (index 1 inches from knurling) 45x20, 135x10, 185x5, 225x5, 275x5, 315x5, 345x5, 375x5
-Incline DB press (3) 90x8, 130x10, 130x9
-Weighted close grip Pull up 35x16, 35x16
-Weighted wide grip pull up 35x14, 35x14
-One arm DB Row on incline (3) 90x10x2sets
-Side DB laterals 40x12, 50x12, 55x12, 60x12
-Face pull 100x15x3sets

3 rounds
-Shoulderok 7.5x10reps
-Sink stretch 60 seconds
-Pec stretch 60 seconds
-Pso rite

A good day for close grip, the 375 lbs for 5 reps was a rep PR and I think I could have done another 15-20 lbs so that is awesome. Happy with how bench is feeling other than the usual elbow pain.
 

Goldenrod

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Tuesday May 26

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

-Close grip Bench press (index 1 inches from knurling) 45x20, 135x10, 185x5, 225x5, 275x5, 315x5, 345x5, 375x5
-Incline DB press (3) 90x8, 130x10, 130x9
-Weighted close grip Pull up 35x16, 35x16
-Weighted wide grip pull up 35x14, 35x14
-One arm DB Row on incline (3) 90x10x2sets
-Side DB laterals 40x12, 50x12, 55x12, 60x12
-Face pull 100x15x3sets

3 rounds
-Shoulderok 7.5x10reps
-Sink stretch 60 seconds
-Pec stretch 60 seconds
-Pso rite

A good day for close grip, the 375 lbs for 5 reps was a rep PR and I think I could have done another 15-20 lbs so that is awesome. Happy with how bench is feeling other than the usual elbow pain.
congrats on another personal record. Do you mind me asking how old you are? I get the impression your not young hence my question and I'm surprised the weight you throw around. There are movements I am stronger at as I age but I am trying to learn from what you do to prevent injuries and get warmed up properly. Lots to learn to from reading these posts!
 
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congrats on another personal record. Do you mind me asking how old you are? I get the impression your not young hence my question and I'm surprised the weight you throw around. There are movements I am stronger at as I age but I am trying to learn from what you do to prevent injuries and get warmed up properly. Lots to learn to from reading these posts!
I am 45 years old.
 
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