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Strength/Powerlifting Log

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Tuesday June 15


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, 155x10, 185x5, 225x5, 275x5, 315x3, 355x3, 390x3
-Flat DB Bench press 105x10, 130x17, 130x14, 130x14
-Seal rows 155x10, 185x10, 205x10, 225x10
Giant set:
-Side DB laterals 40x12, 50x12, 55x12, 55x12
-Strict Face pull 100x15, 100x15, 100x15, 100x15
-Tricep cable push down 100x12, 100x12, 100x12, 100x12

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

A good bench day today. PR by 10 lbs on floor press with the 390 lbs for 3 reps. And a 1 rep Pr on flat Db with the 130 lbs for 17 reps. Things are moving along nicely.
 

Goldenrod

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Tuesday June 15


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, 155x10, 185x5, 225x5, 275x5, 315x3, 355x3, 390x3
-Flat DB Bench press 105x10, 130x17, 130x14, 130x14
-Seal rows 155x10, 185x10, 205x10, 225x10
Giant set:
-Side DB laterals 40x12, 50x12, 55x12, 55x12
-Strict Face pull 100x15, 100x15, 100x15, 100x15
-Tricep cable push down 100x12, 100x12, 100x12, 100x12

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

A good bench day today. PR by 10 lbs on floor press with the 390 lbs for 3 reps. And a 1 rep Pr on flat Db with the 130 lbs for 17 reps. Things are moving along nicely.
You are setting a new PR every time you work out, whatever the hell your doing and considering your injured - keep doing it and congrats. When do you compete next? When you say pinky on rings - what do you mean by that statement. Sorry if that is a stupid question but I haven't heard anyone else use that phrase. That is a heavy floor press, I love dumbell / one arm floor presses for upper chest and triceps.
 
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You are setting a new PR every time you work out, whatever the hell your doing and considering your injured - keep doing it and congrats. When do you compete next? When you say pinky on rings - what do you mean by that statement. Sorry if that is a stupid question but I haven't heard anyone else use that phrase. That is a heavy floor press, I love dumbell / one arm floor presses for upper chest and triceps.
Next competition is Worlds October 24-28 assuming it happens with all this covid stuff. Pinky on rings I mean when you grab the bar I put my pinky on the rings that are marked on the bar, standard ring marking for powerlifting bars. The rings are in a slightly different position if you use a weightlifting bar instead of a standard powerlifting bar. In a competition for bench press you can place your hands as wide as you want as long as those rings are not visible, so you could put your index on the rings to make it a much wider bench. I don't like doing the super wide grip and I am stronger with it a bit more narrow.
 

Goldenrod

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Next competition is Worlds October 24-28 assuming it happens with all this covid stuff. Pinky on rings I mean when you grab the bar I put my pinky on the rings that are marked on the bar, standard ring marking for powerlifting bars. The rings are in a slightly different position if you use a weightlifting bar instead of a standard powerlifting bar. In a competition for bench press you can place your hands as wide as you want as long as those rings are not visible, so you could put your index on the rings to make it a much wider bench. I don't like doing the super wide grip and I am stronger with it a bit more narrow.
thanks for the explanation.
 
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Thursday June 18

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 box Squat against bands (14 inches, doubled 1/2 bands) 45x8, 155x5, 265x3, 335x3, add bands 335x3x10Sets
-Good morning 265x3, 375x3, 425x3, 475x3
-Back extension BWx12x3sets
-Seated banded Leg curl 10x5sets
-ghd sit-up 10x5

3 rounds
-Tactical frog 60 seconds
-Child pose 60 seconds
-Pso-rite 60 seconds


Didn't sleep much at all last night, maybe 3.5 hours so I was dragging my feet for today's session. Ended up hitting a PR on good mornings and this is the last week of them.
 

Goldenrod

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Thursday June 18

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 box Squat against bands (14 inches, doubled 1/2 bands) 45x8, 155x5, 265x3, 335x3, add bands 335x3x10Sets
-Good morning 265x3, 375x3, 425x3, 475x3
-Back extension BWx12x3sets
-Seated banded Leg curl 10x5sets
-ghd sit-up 10x5

3 rounds
-Tactical frog 60 seconds
-Child pose 60 seconds
-Pso-rite 60 seconds


Didn't sleep much at all last night, maybe 3.5 hours so I was dragging my feet for today's session. Ended up hitting a PR on good mornings and this is the last week of them.
Hi Rhyno,

Good mornings - that is huge weight and another PR/congrats. Do you go all the way bent over parallel to the ground? I know you are a champion power lifter but man that is heavy weight. No pain your lower back after doing this?
 
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Hi Rhyno,

Good mornings - that is huge weight and another PR/congrats. Do you go all the way bent over parallel to the ground? I know you are a champion power lifter but man that is heavy weight. No pain your lower back after doing this?
I go low, but the main focus is pushing the hips back and performing the hip hinge while keeping her chin vertical.
 
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Friday June 19


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 against bands (rotate grips, doubled 1/2 inch bands) 45x20, 155x10, 185x5, 225x5, 285x3, add bands 285x3x12sets
-Incline DB row (3) 80x8, 85x8, 90x8, 95x8
-Superset: Standing DB press 60x20, 60x20, 60x20
Face pull 75x25, 75x25, 75x25
-Barbell curl 105x10, 125x10
-Hammer curl 60x10, 10x2sets

2 rounds
-Sink stretch 60 seconds
-Pec stretch 60 seconds
-Handbands 20 reps

A good session today. The high rep superset was hard to say the least. I hate reps of 20-25, that’s just torture. lol.
 
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Gonna take long time to get through this thread but great stuff👍💪strong.

Thanks


Monday June 22


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) 85x8, 195x5, 305x3, 355x3, 405x3, 435x3, 465x3, 485x3
-Deadlift (no belt) 265x3, 355x3x10sets
-Superset: GHD raises 45x6, 45x6, 45x6, 45x6
Seated banded leg curl 40, 40, 40, 40
-Superset: Bulgarian 1 DB split squat 30x10, 40x10, 50x10 10x3
GHD sit-up 16, 16, 16

3 rounds
-Garland stretch 60 seconds
-Child pose 60 seconds
-Pso-rite 60 seconds


A good day on squats. The 485 lbs for 3 reps with the cambered bar box squat was a big PR. The supersets were killer.
 
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Tuesday June 23, 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

-Wide Swiss bar bench press 65x20, 175x10, 225x5, 275x3, 315x3, 355x3, 385x3, 395x3, 275x10
-Weighted Close grip Pull up 45x16, 45x16
-Weighted wide grip pull up 45x15, 45x15
-Incline DB Row (3) 85x10, 90x10
-Superset: Seated Db shoulder press 50x20, 55x20, 60x20
Face pull 50x30, 50x30, 50x30

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



A good day on bench today, a big PR of 30 lbs with the swiss bar bench of 395 lbs for 3 reps. These high rep supersets are killer.
 

Lex

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your numbers are insane dude.. motivates me a lot

& am I reading this correctly are you doing 16 reps of weighted pullups with a 45lb weight?
 
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your numbers are insane dude.. motivates me a lot

& am I reading this correctly are you doing 16 reps of weighted pullups with a 45lb weight?

Thanks man, I appreciate it. Yes that is correct about the pull ups, I have become pretty good at them now.
 

Goldenrod

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Tuesday June 23, 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

-Wide Swiss bar bench press 65x20, 175x10, 225x5, 275x3, 315x3, 355x3, 385x3, 395x3, 275x10
-Weighted Close grip Pull up 45x16, 45x16
-Weighted wide grip pull up 45x15, 45x15
-Incline DB Row (3) 85x10, 90x10
-Superset: Seated Db shoulder press 50x20, 55x20, 60x20
Face pull 50x30, 50x30, 50x30

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



A good day on bench today, a big PR of 30 lbs with the swiss bar bench of 395 lbs for 3 reps. These high rep supersets are killer.
Hey @rhynoplanet - am I reading this correct, you are doing a superset of 50 lb shoulder presses for 20 reps followed by 55 and then 60 lbs with no break? If I am that is incredible - 60 reps of shoulder presses with no break.
Congrats on another PR - what do you use for the band warm ups - where did you get your bands? I have never used bands for warm up which is why I am asking and this province is very limited in its equipment availability so I have to order in. The best we have is Spartan fitness and I don't know the first thing about a good band from a crappy one. Much appreciate your advice/opinion.
thank you in advance
 
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Hey @rhynoplanet - am I reading this correct, you are doing a superset of 50 lb shoulder presses for 20 reps followed by 55 and then 60 lbs with no break? If I am that is incredible - 60 reps of shoulder presses with no break.
Congrats on another PR - what do you use for the band warm ups - where did you get your bands? I have never used bands for warm up which is why I am asking and this province is very limited in its equipment availability so I have to order in. The best we have is Spartan fitness and I don't know the first thing about a good band from a crappy one. Much appreciate your advice/opinion.
thank you in advance
I do one superset if shoulder press and then face pull of those weights. Then repeat again and again.
 
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Thursday June 25

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 box Squat against bands (14 inches, doubled 1/2 inch bands) 45x8, 155x5, 225x3, 335x3, add bands 335x3x10sets
-trap bar deadlift 190x3, 300x3, 350x1, 400x1, 460x1, 500x1, 550x1
-Back extension 45x10, 65x10, 85x10
-Seated banded Leg curl 10x5sets
-GHD sit-up 14x5sets

3 rounds
-Tactical frog 60 seconds
-Child pose 60 seconds
-Pso-rite 60 seconds

Squats were decent, but I need them to move faster. I decided to try some heavy deadlifts after not doing anything over 350 for at least 4-5 weeks. The trap bar deadlift went better than I thought with the 550 lbs for 1, it still hurt but I was able to get it and not struggle too much so that is good.
 
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Friday June 26

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 against bands (pinky on rings, doubled 1/2 inch bands) 45x20, 155x10, 185x5, 225x3, add bands 225x3x10sets
-Superset: Neutral grip DB press 130x12, 130x13, 130x12
Overhead banded tricep extension 30, 30, 30
-Incline DB row (3) 85x8, 90x8, 100x8, 100x8
-Neutral grip pull up BWx20x3sets
-Rear delt raises on incline (3) 35x15, 40x15, 45x15

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

A good day today. Bench moved fast and explosive so using the lighter weight against the bands was better. Supersets are killer and neutral grip pull up are much harder than pronates grip for me.
 
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Monday June 29



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 High box squat (16 inches, knee sleeves) 45x8, 155x5, 225x3, 315x3, 375x3, 425x3, 475x3, 520x3, 315x10
-Deadlift (no belt) 265x3, 335x3x10sets
-GHD raises to parallel 45x6x4sets
-Seated Banded leg curl 50x4sets
-one arm landmine rows 75x8, 100x8, 125x8, 135x8
-Rear delt DB raises (3) 40x15, 45x15, 50x15

3 rounds
-Garland stretch 60 seconds
-Child pose 60 seconds
-Pso-rite 60 seconds


A good session today. I realized after that this box height is actually at parallel or just a bit above so I should have gone higher today. Either way it is a 3 rep PR at that height. Things are moving along nicely.
 
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