BelievinStephen's Powerlifting Log

Been there done that

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Re: BelievinStephen's Powerlifting Log

Postby AtlasDeadlifted » Sat Nov 19, 2011 6:35 pm

Great lifting and great articles, looking forward to more of both.

Just wanted to let you know, I was "supposed" to deadlift 535 for 2 Triples today, but I saw that you had done 530x4, so I had to go for that fourth rep on my second set, and got it pretty handily. Thanks for the motivation 8-) .
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Mon Nov 21, 2011 4:13 pm

Great lifting and great articles, looking forward to more of both.

Just wanted to let you know, I was "supposed" to deadlift 535 for 2 Triples today, but I saw that you had done 530x4, so I had to go for that fourth rep on my second set, and got it pretty handily. Thanks for the motivation 8-) .


I appreciate that. Thanks for reading! Good job on the deads. Does this mean I have to get 535 for 5 sometime soon now?? haaa
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Mon Nov 21, 2011 4:39 pm

Here is the log for Monday November 14- Friday November 18. Was a good challenging week of lifting and hit some rep PRs on squat, bench, and deadlift! On Monday I squatted 465x3 which is a PR. I've never done 465 for more than 2 before. On Tuesday I benched 275 for 14 reps ( no pause). I believe the most I had ever done before this was 12 reps.
On Friday I did 525 which is 93% of my max for 10 sets of 1 on deads.

Monday November 14, 2011
-Legs were wrecked the next 2 days!!

Squat
135x10
225x6
285x5
325x4
365x3
405x5
425x5
465x3
350x10

Goodmornings (heavier than last week)
175-2x6
185-3x6

Single Leg Leg Press
180x8
200-3x8

Regular Leg Press (done immediately after last set of single leg- for burnout)
400x25
400x25

Leg Press Calf Raises (heavy- supersetted with light ones on machine next to me)
600x10 superset with 300x20
600x10 superset with 300x20
600x10 superset with 300x20

Machine Lateral Raises
4x12
1x15

ABS
Sits Ups 3 x 25
Russian Twists 1 x 25, 1 x 35

Tuesday November 15

Shoulder Series (prehab)
2x15

Bench Press
135x8
185x5
225x5
250x2
275x14- PR

Pull Ups (felt explosive)
5x10

BB Incline Press
225x5
235x5
245x3
255x3
255x3

BB Skullcrushers
105-5x15

Tricep Pushdowns (bent handle)
4x15

ABS
Rope Crunches 3x25

Wednesday November 16

- Body was hurting on this day so hurdle mobility work felt real good.

Foam Roller

Hurdle Mobility Series

Box- on heavy bag
1/2s- 1 min
1,2,3,4 combos- 1 min
1-2s- 1 min

(gassed after that)

3 x 2 min rounds on heavy bag

Reverse Curls
80- 3x10

Thursday November 17

Steel told me to do 5x60, 5x65, and 5plus x 70 on my press. I ended up getting 10 reps at 70. I did segments on close grip working up to heavy singles then some shoulder and tricep assistance.

Standing Press

95x8
135x5
160x5
160x10

Close Grip Bench
135x5
185x5
225x5, 275x3, 315x1--- Segment repeated 3 times

DB Upright Rows supersetted with DB Laterals
45x12
50x12
50x12

DB Laterals
35x12
35sx12
35sx12

Dips
100 total

Friday November 18

This was the grueling deadlift day. I hit my goal though and got 525 for 10 sets of 1. I rested about 3-4 minutes between sets. The first few went up pretty fast but after about 4 each rep was pretty grueling. Those are the type of workouts that I know make me stronger though! The next day my back, neck, and arms were wrecked!

Deadlift
225x6
315x5
365x3
405x1
405x1
500x1
525- 10x1

BB Shrugs
315x10
335x10
335x10
335x10

Hammer Strength Yates Rows
4x10

Neck Harness
35x25
35x25
35x33

Polloquin Bicep Series (Try them- your arms will grow!! Guaranteed!)

Incline Two Arm Curl (rest 10 seconds) 30s- 3 second negative x 10 reps
Incline DB Hammer Curl (rest 10 seconds)30s- 3 second negative x 10 reps
Incline DB Arms Out Curl (rest 2 minutes after last exercise then repeat cycle 3 x)- 25s- 2 second negative x 12 reps

Prowler (55 meters)- heavier than last week
8 trips with 70 lbs
BelievinStephen
 
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Re: BelievinStephen's Powerlifting Log

Postby eleukoa » Thu Nov 24, 2011 2:12 am

Great blog post btw.

Most people cannot even relate to the weights we lift and I certainly lift much less than you. The few times I've tried to talk about lifting weights with a couple of colleagues were futile.
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Mon Nov 28, 2011 3:22 pm

Last week was a shorter week of lifting for me due to the Thanksgiving holiday. I normally deadlift on Thursday or Friday and the previous week had a grueling deadlift day of 525 for 10x1. During that week Steel told me I should try for 550 for 2 on my next deadlift day. But....I was leaving to go out of town on Wednesday night and wouldn't be near a gym. So what do you think I did??

I deadlifted on Wednesday! I don't think my CNS was fully recovered from last Friday's deadlift day but it didn't matter. I got into Peanut Mode and got 550 for 3! I had only done 550 for 1 previously and was hoping I felt good enough to get 2 but was real happy I pushed for another rep and got 3. Here is the video.
BelievinStephen
 
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Mon Nov 28, 2011 3:35 pm

Due to the shorter week I rearranged my workouts so I benched on Monday, did press and shoulder stuff on Wednesday and did all lower body and lower back related movements on Wednesday. Thursday and Friday were off days.

On Monday I felt good on the bench. I did 325 for a total of 20 reps. The bar was coming off my chest pretty fast and didn't feel any elbow pain or anything like that. I did floor press for the first time in a while and it felt good. I think this will help me with my lockout on my bench and I know it gets my triceps stronger.

On Tuesday I set a PR on the press and got 185 for 6 which I had never done before.
Wednesday was the PR deadlift day. I feel like I'm getting real close to being able to hit 600 for 1! The squat workout was light since I had to squat and deadlift on the same day and my lower back was already hit hard.


Log for Monday Nov 21- Wed Nov 23

Monday

Shoulder Series (Prehab)
2x15

Bench
135x8
225x5
265x3
295x2
325x4
325x3
325x3
325x3
325x3
325x2
325x2

Weighted Pull Ups
35x5
35x5
35x5
35x5
35x6

Floor Press
225x5
265x3
265x3
265x3
275x3
280x3

Yates Hammer Strength Row
5x10

DB Incline Flies
50s-4x10

Tuesday November 22

Standing Press
145x5
155x5
175x3
185x6- PR
115x15

Cuban Press
65x10
75x10
75x10
80x10
85x10

DB Lateral Raise
30sx12
30sx12
30sx12
30sx13

Dips
15x
12x
15x
12x

Tricep Pushdown

4x12
1x17

Wednesday November 23

Deadlift
225x6
315x5
365x3
405x2
455x1
495x1
550x3- PR!
405x8

Squat
135x6
225x6
285x5
315x10

Goodmorning
155x5
175x5
175x5
175x5

Bent Over Rows
225-4x5

Neck Harness
45-3x20
30x35

BB Curls
95x12
95x12
105x10
105x10
BelievinStephen
 
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Re: BelievinStephen's Powerlifting Log

Postby AtlasDeadlifted » Tue Nov 29, 2011 11:04 pm

550x3 - PR!


Very impressive dude, nice PR. Ball's back in my court now! I'm going for 555x3 on Saturday.
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Wed Nov 30, 2011 9:57 am

Great blog post btw.

Most people cannot even relate to the weights we lift and I certainly lift much less than you. The few times I've tried to talk about lifting weights with a couple of colleagues were futile.


For sure. Thanks for reading!

Very impressive dude, nice PR. Ball's back in my court now! I'm going for 555x3 on Saturday.


Haa- that would be sick if you get it! Have you ever done 600 for 1 before?
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Re: BelievinStephen's Powerlifting Log

Postby AtlasDeadlifted » Wed Nov 30, 2011 9:11 pm

BelievinStephen wrote:
Haa- that would be sick if you get it! Have you ever done 600 for 1 before?


Came really close, but no, I haven't. I took 605 for my third attempt last competition, ripped it off the floor and got it allllllmosttt locked out but not quite. My right shoulder (since operated on) was a little bit out of the socket, and I just couldn't get that side fully upright - I was holding it for what felt like forever, and then eventually had to drop it.

I bet a friend of mine a steak dinner to whomever pulls 600 first, I'm probably going to try and win that bet within the next few weeks. Will definitely post video to my log once I do.

Have you?
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Re: BelievinStephen's Powerlifting Log

Postby BelievinStephen » Thu Dec 08, 2011 10:19 am

Came really close, but no, I haven't. I took 605 for my third attempt last competition, ripped it off the floor and got it allllllmosttt locked out but not quite. My right shoulder (since operated on) was a little bit out of the socket, and I just couldn't get that side fully upright - I was holding it for what felt like forever, and then eventually had to drop it.

I bet a friend of mine a steak dinner to whomever pulls 600 first, I'm probably going to try and win that bet within the next few weeks. Will definitely post video to my log once I do.

Have you?


Gotcha. I haven't done it yet. My best is 568 which I got at my last meet in August. I haven't tried anything higher than that but pulled 550 for 3 a few weeks ago so I think I'm close!
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