BelievinStephen's Powerlifting Log

Been there done that

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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Thu Oct 27, 2011 2:16 pm

Great article. Steel's blog is awesome, I hope you continue to contribute there.

Looks like you made great progress on your deadlift since your meet last year. Doing 4 reps with what was a new PR for you last year. You are probably up about 50 pounds for a 1 rep max. What is your bodyweight now compared to the meet, if you don't mind me asking?

Bob


Appreciate that Bob. His blog is great and I hope to write some more stuff for it.

Here is a breakdown of how my progress has gone with my deadlift over the last few years.

3 years ago- entered my first meet and pulled 501-198 weight class
6 months later- got in another meet and pulled 512-198 weight class
3 months later- Summer 2009- I met Steel in May- got in a meet in August and pulled 529- 198 class
1 year later- Summer 2010- I was working at Pitt and training myself and it went down to 512 again-198 class
Last December 2010- started training with Steel again for 3 months and deadlifted 534- 220 class
August 2011- after working with Steel for almost a year I pulled 568 at the Raw National Meet- 220 class
Last week- deadlifted 530x4- so basically repped what my PR a year ago was for 4 reps- weighed at 211 lbs.

I weighed 211 today which is a 1.5 lbs less than what I weighed last December at the meet and a pound lighter than what I weighed at the Raw National meet in August.
BelievinStephen
 
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Re: BelievinStephen's Powerlifting Log

Postby BobbyBriks » Thu Oct 27, 2011 3:03 pm

Holy shit. Woulda thought for sure you were up in bodyweight with your dead improving so much in the last year. Great work. Thanks for the response.

Did Steel tweak your form at all or was it just good programming and hard work that led to your
Improvements?
BobbyBriks
 
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Fri Oct 28, 2011 3:45 pm

No problem Bobby. He helped me with my form and the programming has been different as well. I used to start with my butt too low on the deadlift. Starting with it higher and the shoulders in front of the bar and pushing the heels hard into the ground every rep have really helped. Steel does all my programming for my main lifts and a few assistance exercises and I program all the rest of my assistance based upon how I feel-usually sticking with movements for 3 or 4 week cycles.
BelievinStephen
 
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Fri Oct 28, 2011 3:59 pm

Here is the log for the week of Monday October 24- October 28. I was fighting off an eye infection and sickness (cold and sore throat) but still got all my lifts in regardless. I try my best to get all my lifts in unless I have the flu or am real nausious.

The squat day made my legs pretty sore for the week. Did 2 rounds of a 10,8,6 scheme.

Monday October 24

Squat
135x10
225x6
285x5
315x10
365x8
405x6
315x10
365x8
405x6

Goodmorning
135-4x10

Leg Press[/u]
490-4x10

Calf Raises
4x15

DB Lateral Raises
35s-4x10

Sit Ups
5x25

Tuesday was a heavy bench day and I did 4x1 at 95%- 355. The first two sets the weight went up fast and the reps were slower on the third and fourth set but still got them. Brought back the barbell skullcrushers to the throat this week and barbell rollouts for the abs.


Tuesday October 25

Shoulder Series (Prehab)
2x15

Bench
185x6
225x4
265x5 (70%)
280x2 (75%)
300x2 (80%)
320x1 (85%)
335x1 (90%)
355- 4x1 (95%)
265x8
265x7

Weighted Pull Ups
4x6
1x8

BB Incline Press
135x5
225-2x6
235-2x6

BB Skullcrushers
85x15
95x15
105x15
105x15
105x15

Rope Pushdowns
4x15
1x failure

BB Rollout
95-2x12
1x15

Wednesday October 26

Boxing
4x3 min rounds on heavy bag

Reverse Curls (first time doing them in about a month)
75x12
85x12
85x12

Push Ups
2x25

Flexor Curls on Bench
65-3x15

Thursday October 27

Set a new 2 rep PR on press on this day with two sets of 2 at 205.

Houstons (prehab)
1x12

BB Stand Press
95x6
135x5
175x2
185x2
195x2
205x2
205x2
135x10

Underhand Bench (first time in about 4 months)
135x6
185x5
225x5
245x5
245x5
255x5
255x5

BB Front Raise

75x10
75x10
80-3x10

Dips (80 total)
4x15
1x20

Reverse Flies
30s-4x12

Physio Band Crunch
5x25

Friday October 28

Worked up to some heavy singles today. Steel told me if I was feeling good to go up to a new PR on deads. I had a long week and was fighting sickness and the bar just wasn't poppin fast off the ground today. I stopped at 545 because it was slow and might try for a new PR next week.

Deadlift
225x6
315x5
365x3
405x2
455x2
495x1
545x1
495x2
495x2
495x2

BB Bent Rows from floor
135x10
245x3
255x3
255x3
265x3
265x3
265x3

Kirks (pull to belly button)
205-5x5

4 way Neck (first week in 4 weeks)
70x20
75x20

DB 2 Arm Curls
60-3x8
65s-2x8

L Curls
30s-3x12

Prowler- 8 trips- 50 yards
BelievinStephen
 
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Fri Nov 04, 2011 2:29 pm

I had a pretty good week of lifting this week overall. I had a good squat day, a good deadlift day and a good press day. The only day I was disappointed in was on the bench day. Here is the log for Monday October 31- Friday November 4.

On Monday I squatted 475 for 6 sets of 1. This is 94% of my max and thus pretty heavy. I took lots of rest in between my sets but got all my reps. I don't think I've ever gotten 475 for 6 total reps before. The squats took a while so after that I went at a fast pace on everything else. My lower back was fatigued so I didn't do any goodmornings or hamstrings.

Squats
225x6
285x5
325x5
365x5
405x2
455x1
475- 6x1

Single Leg Press
200x6
200x6
200x8
200x8
Double Leg Burnout- 400x25

Calf Raise on Leg Press
400x20
400x20
400x20
400x20
200x30 = burnout

Cable Lateral Raise
4x10

ABS
Sit Ups 3 x 25
Russian Twists 2 x 25

On Tuesday I was supposed to get 365 for 2 sets of 1 on bench. I only was able to do the first set and failed on the second. I was disappointed because my max on bench is 374. I didn't get enough sleep the night before but I should've gotten it!!

Houstons
1x12

Bench
185x6
225x4
265x3
295x2
315x1
335x1
365x1
365xFail
300x3
300x3
300x4
300x2
245x12

BB Incline
135x5
225x5
235x5
245x5
245x6

Pull Ups
8x
8x
10x
10x
10x

BB Skullcrusher (to the throat)
95x15
95x15
105x15
105x15
105x15

Rope Pushdown
5x12

DB Fly (First time done in a while. Going to implement them back in to keep mass on my chest)
45s-3x12

Wed
Hurdle Mobility Work- 5 minutes

Box
5x3 min rounds on heavy bag

Reverse Curls
75-3x15

Sit Ups
2x25

Push Ups
2x25

Thursday November 3

Today was a "down" day or "deload" day. I was supposed to do 365 for 15 total reps- preferrably all in one set. I exceeded that goal and PRed and did 365 for 17 total!

Deadlifts
225x6
315x5
365x17

Bent Over Rows
225x4
225x4
235x4
235x4
235x4

Kirks
205-3x5

Lat Pulldown
155x10
155x10
155x10
155x10

4 Way Neck
70x20

DB Alt Hammer
45x10
45x10
50x10
50x10
50x10

BB Rollouts
115-3x12

Friday November 4

BB Warm-Up- bar only

BB Standing Press
95x5
135x5
175x2
185x2
185x2
205x2
215x2- PR!!

Underhand Grip Bench
135x8
185x5
225x5
255x5
275x3
285x3
300x3- PR!

Cuban Press
65-3x10
70-2x10

Dips
BWx 15
Weighted- 4x12

Roman Chair Sit ups
4x20

King Crab Prowler

65 lbs- 8 trips x 50 meters
BelievinStephen
 
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Mon Nov 07, 2011 4:11 pm

I have a new article up called "How I Squatted 500" on Steel's http://www.basbarbell.blogspot.com This is Part 1. Part 2 should be posted sometime this week.
BelievinStephen
 
Posts: 118
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Mon Nov 14, 2011 3:33 pm

Last week was a good week of lifting. On Monday I squatted 505 lbs. This was the heaviest I've gone since my meet in August when I hit 507 on my final attempt. Felt good to know that I could hit that number without being fully recovered and rested up like I was for the meet. Tuesday was a lighter bench day but I still got a great pump. On Thursday I hit another PR on the deadlift. I've been hitting PRs like every week on the dead and my bodyweight hasn't even been going up. I did 425x13 this week. On Friday I did an express workout since we travelled to Harvard and I didn't have much time to workout.

Here is the log for the week of Monday November 7-November 11

Monday

Squat
225x6
285x5
325x4
365x3
415x2
465x1
505x1
405x6

Goodmornings
155x6
175-4x6

Single Leg Leg Press (weights don't include weight of sled)
200x6
200-4x8

Calf Raises on Leg Press (weights don't include weight of sled)
420-4x20
290x25- burnout

Cable Lateral Raises
2x10
2x12

ABS
Sit Ups 3x25
Russian Twists 2x25

Tuesday November 8

The percentages were ligther today so I took shorter rest in between sets. Here is the workout.

Houstons (4 way shoulder prehab)
1x12

Bench Press
135x8
185x6
225x5
250x10
250x11
250x11

Pull Ups
8x
10x
10x
8x
8x

DB Incline
100x6
100sx6
105sx6
70sx12
70sx12

DB Fly
50s-3x10

BB Skullcrusher
105x12
105x12
110x12
110x12
110x12 superset with Leg Raises 3x20

Rope Pushdowns
4x10

Rope Cable Crunch

3 x 25

Wednesday November 9

Hurdle Mobility Work

Box
6x2 min rounds on heavy bag. Enjoyed doing the 2 minute rounds because it caused me to throw the combos a lot faster.

Reverse Curls
75x15
75x15
80x15

BB Forearm Flexor Curls
65x15
65x15
65x15

On Thursday I PRed on the deadlift. I took out the Kirks because they bothered my neck the week before and put shrugs back in. I put DB Rows in for the first time in about a month and my lats felt real sore the next day. My neck got real sore too because I brought back the neck harness!

Deadlift
135x10
225x6
315x5
365x3
425x13-PR

BB Shrugs
315-4x12

DB Row
100x8
100x8
115-3x6

Yates Hammer Strength Row
4x10

Neck Harness
35-3x25

Roman Chair Sit Ups
4x25

Friday

Standing Press
115x10
125x10
125x10
135x10
135x12

Dips
4x15

Polloquin Bicep Workout (10 reps each- 10 second break between each exercise- 2 minute break between total set)

25sx10 -- 2 sets each
Incline DB Hammer Curl
Incline DB Palms Out Curl
Incline Arms Out Curl
BelievinStephen
 
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Mon Nov 14, 2011 3:35 pm

"How I Squatted 500- Part 2" article is now up! I think this will be real helpful to everyone who comes on here. Check it out!

http://basbarbell.blogspot.com/2011/11/ ... -part.html
BelievinStephen
 
Posts: 118
Joined: Thu Nov 18, 2010 3:04 pm

Re: BelievinStephen's Powerlifting Log

Postby KONG » Mon Nov 14, 2011 10:54 pm

I can't wait to squat 500. Great articles!
KONG
 
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Wed Nov 16, 2011 10:04 am

Thanks Kong! You will soon!
BelievinStephen
 
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