BelievinStephen's Powerlifting Log

[BelievinStephen]

Here is the log for January 2- January 6

On Monday I was supposed to get 465 for 4 sets of 1. I smoked my first set and then Steel told me to do 2 more sets of 2- which were tough but I got em. On Tuesday I benched heavy for the first time in two weeks and did 330 for 8 total reps. The deadlift session was real challenging this week- 535(93%) for 5 sets of 2. Was real happy I got all my reps on that. On Friday a friend of mine asked me to help him out at the gym he goes to. Since we were slow at Penn I went over to train with him at Planet Fitness.haaa.. I knew it sucked but didn't know it sucked thaaaat bad!! More on that later.


Monday January 2

Vert Jumps
3x5

Squat
225x6
285x5
325x4
365x3
405x2
435x1
465x1
465x2
465x2
335x12

DB RDL
75x6
80-2x6
85s-2x6

Leg Press
470x12
470x12
540x12
540x12

DB Bent Over Lateral Raises
35s-4x10

ABS
175 reps w/10 lb plate

Tuesday January 3

Banded Pull Aparts
2x20

Bench Press (all work sets paused)
225x5
265x3
295x2
315x1
330x3
330x3
330x2

Pull Ups
5x10

DB Incline
95x5
105x5
110x5
80x12
80x12

Hammer Strength Row
5x10

Push Ups
3x30

Wednesday January 4

Forearm Flexor Curls
65-3x15

Conditioning
Prowler- 10 trips with 55 lbs
Sprints- 5 x 10 yds working on start mechanics

Thursday January 5

Deadlift
315x5
365x3
405x2
455x2
495x1
535-5x3

Bent Rows (from floor)
245x4
245x4
255x4
255x4
265x4

BB Shrugs
315x15
335x15
355x15
355x15
225x35 (double overhand grip on last drop set)

Lat Pulldowns
4x10

Neck Harness
30x30
40x30
40x30

ABS/Push Ups
Sit Ups 4x25
Bicycles 2x25
Push Ups 1 x 50

So on Friday I knew I had to do some shoulder work and arms assistance work. My friend told me he wanted me to show him some lifting tips and he could get me into his gym- Planet Fitness for free. I didn't expect much but was shocked when I saw they didn't have one squat rack!! Not one! Only a Smith Machine and Dumbbells up to 60 lbs and then a whole bunch of machines. I won't ever go back lol.

DB Push Press
60x5
60x5
60x5
60x5
60x5
Reg Stand Press
60x19

DB Lateral/Front Combo Raises
25s-4x10

Chest Press Machine
4x15

Fly Machine
2x20

DB Polloquin Curls- done with 30s (each for 3 x 10 -12 on Tri Sets)
DB Seated Hammer Curls
DB Seated Incline Curls
DB Hands Out Seated Incline Curls

Tricep Pushdowns
5x20

[BelievinStephen]

Here is the workout log for January 9-January 13. This was a real good week of lifting for me. On Monday Steel had me do a "Squat Marathon". Back in the summer of 2009 I did several cycles of the Sheiko powerlifting program and got real strong doing it. On those workouts it has real long bench day that is called the Bench Marathon day. It doesn't include a Squat Marathon day but Steel decided to have me do it. I squatted on Monday and my legs were sore all the way up until Friday. I could barely walk all week!

Tuesday I did 350 on bench for 10 sets of 1. That was the most amount of total reps I've ever done at that weight. The last five sets were real tough on those singles but still got them. Excited to see what happens the next time I'm up in the 95% range on bench.

Thursdays workout was nothing extraordinary. My legs were still sore from Monday and so I did a light deadlift day and did 405x10. After that I never really got into a good flow during the workout and was still beat up from earlier in the week. On Friday I got some heavy push press in, close grip and arms assistance work and then a real crazy prowler workout at the end!



Monday January 9

Squat Marathon
50%- 255x8
55%-280x7
60%-305x6
65%-330x5
70%-355x4
75%-385 2x3
80%-410 2x2
85%-435 2x1
80%-410 2x2
75%-385 2x3
70%-355x4
65% 330x6
60% 305x8
55% 280x10
50% 255x12

Goodmornings
135x5
155x5
155x5
155x5
155x5

DB Bent Over Lateral Raise
35s-2x10
40s-2x10

Tuesday January 10

Floor Slides (Prehab)
2x20

Bench Press
225x5
265x3
295x2
325x1
350-10x1 (all paused)
275x10

BB Incline
225x5
235x5
245x5

Hammer Strength Row
4x10

Face Pulls
2x15

Wednesday January 11

Hurdle Mobility Work

Box
6x2 min rounds

MB Slam Downs
2x15

BB Flexor Curls
65x18
65x20
65x15
45x15

Thursday January 12

Deadlifts
225x6
315x5
365x5
405x10

Bent Over Rows
245-5x4

BB Shrugs
315x12
335x12
355x12
355x12

Lat Pulldowns
150x10
150x10
160x10
160x10

Neck Harness
40x30
40x30
40x30

BB Rollouts
115x12
115x12
115x15

Friday January 13

Push Press (first time doing bb push press in over a year)
135x2
175x2
175x2
185x2
185x2
195x2
205x2
205x2

Regular Press
135x20

Close Grip Bench
185x5
225x5
245x8
255x8
265x6
265x6

DB Front/Lateral Combo
25-3x10
30sx10

Tricep Pushdown
5x20

BB Curls
105x5
115x5
135x5
135x5
105x15
95x15

Prowler
5 trips- down and back- 100 yards total- 45 lbs (Post workout - laying down on floor 1 set of 1 haa)

[BelievinStephen]

I had a real good week of lifting during the week of January 16-January 20. My squats went up pretty past on Monday as I did 455 for 9 total reps and then 365 for 2 sets of 6. On Tuesday I did the Sheiko bench marathon and then chest and back assistance work along with another light squat day. On Thursday I set a PR on the deadlift. My previous max was 575 lbs which I did in late December. On Thursday I pulled 570 (99.5% of my max) for 2 reps. I can smell 600 coming soon!! On another note I've cut back on my tricep volume and am replacing it with more lat and back volume. I believe this will help alleviate any elbow tendonitis I tend to get from benching heavy and actually help my bench more and also my deadlift.

(not posting all the warm-up sets this week due to time)

Monday January 16

Single Leg Vertical Jumps
3x4

Squat
365x3
405x2
455x2
455x2
455x2
455x2
455x1
365x6
365x6

DB RDL
80x5
80x5
80x5
85x5
85x5

Leg Press
470x10
470x10
470x10
490x10
490x10

Calf Raises on LP
4x25- short rest

Cable Lateral Raises
4x15

ABS
Sit Ups 4 x 25

Tuesday January 17

Band Pull Aparts (Prehab)
3x20

Bench Marathon (Sheiko)- all sets with 5 or less reps done with pause
185x10
205x7
225x6
245x5
265x4
280x2x3
300x2x2
320x2x1
300x2x2
280x2x3
265x4
245x6
225x10
205x10
185x14

Squat (5x2)
275-5x2

Pull Ups
10x
12x
10x
10x
10x

DB Incline Bench
100sx6
105sx6
105x6

Hammer Strength Row
5x8

DB Fly (light and short rest)
50sx10
55sx10
55sx10

ABS
Sit Ups 3 x 25
Knee Ups 2 x25

Wednesday January 18

Boxing
heavy bag 5 x 3 min rounds

MB Slam Downs
2x15

MB Side Toss
2x15

BB Flexor Curls
65x15
75x15
75x15
45x20

Reverse Curls
75x15
75x20

Thursday January 19

Deadlift
405x2
455x2
495x1
535x1
570x2

No Touch Deadlifts
365x10
365x10

Bent Over Rows (Regular Style)
225x5
245x5
245x5
245x5
255x5

BB Shrugs
315x10
365-3x10
375-2x10

Lat Pulldown
160x8
165x8
170x8
125x20

Roman Chair Sit Ups
4x25

Friday January 20

Push Press (7x2)
175x2
185x2
185x2
185x2
195x2
205x2
205x2

Close Grip Bench
225x10
225x10
235x7, 225x3 (cluster set)
225x10

Dips
4x15

BB Front Raise
75x8
75x10
75x10
75x10
75x10

BB Curls
115x6
125x6
125x6
95-3x15

Tricep Pushdowns
15
12x
10x
8x
20x

Prolwer
8 trips w/45 lbs- 50 yards
2 trips w/135 lbs-50 yards

[BelievinStephen]

Nice squat man. That deadlift session sounds NUTS!

Thanks Mitch. How's your lifting going? Yea, it was a grueling deadlift day. It made me stronger though. Here is the video of me doing 570 for 2 (Steel had a typo when he put 575 for 2). You'll notice it was very hard and my technique broke down a little bit but I still got the reps!! And after our staff and I examined it over and over the second rep was legal and not a hitch.

[BelievinStephen]

Here is the workout log for Monday January 23- Friday January 27. Overall it was a good week of lifting for me especially on the bench and deadlift. On the bench I did 320 (85%) for 15 total reps. On the deadlift I did 495 for 3 sets of 5. I've repped 495 for a set of 8 before but never did 495 for 15 total reps and three sets of 5 before.

Monday January 23

Box Jumps
4x4

Squat (goal was to work up to heavy double. Steel stopped me at 455)
285x5
325x4
365x2
405x2
435x2
455x2
405x6

Leg Curls
60x12
70x12
80-3x12

Leg Press
490-4x10

DB Bent Over Lateral Raises
35sx8
35sx8
40sx8
40sx8

Weighted Abs- 150

Tuesday January 24

Bench Press (85% for 15 total- all reps paused)
265x4
295x2
320x4
320x4
320x4
320x3

Banded Pull Aparts
3x15

Weighted Pull Ups
25 lbs- 5 x6

Floor Press
225x8
245x6
275x4
300x2
310x2

Hammer Strength Yates Row
5x8

Tricep Pushdown-light
2x20

Push Ups
100 total

ABS
150 unweighted

Wednesday January 25

Squat
225-3x5

Reverse Curls
75x15
80x15
80x15

Planks
2 x 1min
Side Plank
2x30 sec each

Boxing
Heavy Bag 5 x 3 min rounds

Thursday January 26

Deadlift
365x3
405x2
455x2
495x5
495x5
495x5

BB Shrug(heavier than last week)
365x8
385x8
385x8
405x8
405x8
225x25- double overhand grip

DB Row
105x6
115x6
115x6
125x6
125x6

Lat Pulldown
175x8
175x8
175x8
175x8
140x15

Neck Harness
45x25
45x25
55x15
30x33

BB Band Rollouts
105x10
105x10
105x12

Friday January 27

BB Squat Jumps
Bar Only 4 x 5

Squat
225-3x5

DB Press
65x6
70x6
70x6
75x6
70x6

Close Grip Bench
235x8
235x8
245x8
245x8

Bodyweight Dips
15x
15x
25x
20x
20x

BB Front Raise
75x10
75x10
80x10
80x10
80x10

BB Curls
95x10
115x8
115x8
115x8

Cousin Curls w/Cristi
65 lbs- pyramided up to 10 reps then pyramid down

Prowlers
10 trips

[BelievinStephen]

This is the workout log for January 30-Feb 3

It would have been a lot better week of lifting if I got 600 on the deadlift but I missed it. I'll get it sometime soon though! I squatted 425 for 5 sets of 2 on Monday. On Tuesday I did 20 reps with 85% of my bench max- 320 lbs (sets of 4 and then sets of 3). Missed the 600 pound deadlift on Friday and then did DB Bench and press on Friday.

Monday January 30

BB Squat Jumps
65-4x5

Squat
335x3
365x3
405x2
425-5x2

Goodmornings (looking back should have went lighter on these to be more fresh for the deadlift)
175-5x5

Leg Press
570x8
570x8
570x8
570x8
570x10

Calf Raises
4x25

DB Bent Over Lateral Raises
35sx8
35sx8
40sx8
40sx8

ABS
Sit Ups 4x25
Push Ups 2x20

Tuesday January 31

Houstons (Prehab)
1 x 10

Bench Press
185x5
225x4
265x3
295x2
320x4
320x4
320x4
320x3
320x3
320x3

Pull Ups- Weighted
25x6
25x6
25x6
35x6
35x6

Floor Press w/chains
225x5
245x5
245x5

Hammer Strength Yates Row
5x8

Chest Machine
2x20

Push Ups
90 total

Wednesday Feb 1

Box
5x3 min rounds

DB Forearm Flexors
50x15-3 sets

BB Reverse Wrist Curls
45x30
45x25
45x25

Deadlift
365x3
405x2
475x1
515x1
550x1- slow
600x failure (no pop off ground)
315x20- touch and go ( wasn't programmed but did this after I got mad that I missed 600)

DB Row- heavier than previous weeks
125-5x6

Lat Pulldown
4 x10

Neck Harness
40x25
40x25
40x30
30x35

ABS
100 reps

Friday February 3

OH Squat (warm up)
2x5 w/bar

DB Bench (3x6, 3x15)
40sx6
100x6
110x6
110sx6
80sx15
75sx15
75sx15

DB Standing Press
70x5
65x6
65x6
65x6
65x6
45x10
35x5 (no rest done after 45x10)

BB Front Raise (slow on negative- less weight than previous weeks but stricter form)
65-5x10

Weighted Dips
25- 4 x 10
Bodyweight x 10

Prowler
8 trips- 50 yards with 55 lbs
1 trip- down and back - 100 yard with 55 lbs.

[BelievinStephen]

Here is the workout log for Monday February 6- Friday February 10. This was a real challenging week of lifting for me and by midweek my CNS was totally drained and all I wanted to do was sleep. My work schedule has been real busy as well which added to the fatigue but I was sooo sore and just wrecked on Wednesday of this week. I squatted three days in a row and was hurting even though Tuesday and Wednesday the squats were light. Thankfully I got some good sleep and was well rested by Thursday.

I set a PR on squats on Monday. Steel told me to work up to a heavy double. I smoked 455 for 2 and so he said throw on five plates- or 495 lbs. My max is 510 in the squat but I didn't even think too hard about what weight was on the bar. I crushed the first rep and then grueled out a tough second rep for the PR. It's weird because for a while I felt like my squat wasn't improving much and my deadlift was. Then I missed the 600 lb rep on the deadlift the week before but then set a PR in the squat. It's weird how the body works sometimes. On Tuesday I felt great during my bench sets with chains and also did a ton of pull ups. I also PRed on Incline Bench and hit 290 for 3 reps.

On Thursday I did 425 for a tough set of 12 reps on the deadlift and then Friday I PRed on reverse grip bench press and did 325 for 2 reps. Here are the workouts.

Monday February 6

Squat
275x5
315x4
365x2
405x2
455x2
495x2-PR

Goodmornings
155x5
175-4x5

Single Leg Leg Press
180x6
200x8
230x8
230x8
230x8

Calf Raises on LPress
2x25
2x20

DB Bent Over Lateral Raises (heavier)
40s-4x6
25s-1x15

ABS
Sit Ups 4x25
Russian Twists 1x40

Tuesday February 7

Pull Apart
3x20

Bench
225x5
255x3

Bench w/Chains (pause every rep)
275-8x3

Squat
135x5
225x5
315-3x5

Pull Ups
10x
10x
12x
12x
10x

BB Incline (no pause)
225x3
255x3
275x3
290x3- PR

Seated Row Machine
4x10

Rope Pushdowns
2x20

BB Rollouts w/bands
135-4x12

Wednesday February 8

Hurdle Mobility Work

Squat
225-2x8

Box
Heavy Bag- 4 x 2 minutes

Thursday February 9

Deadlift
225x6
315x5
365x3
425x12

Bent Rows-from floor (first week back in)
225x6
245-4x6

DB Shrugs (first week)
105x10
105x10
105x10
110x10
110x10

Underhand Lat Pulldown
165x8
165x8
170x8
175x8
175x10

Neck Harness
45x25
55x15
45x25

ABS
150 total reps

Friday February 10

Reverse Grip (Underhand Bench)- heavy doubles
235x2
255x2
275x2
295x2
305x2
315x2
325x2-PR
295x2

Standing Press
135x3
175x2
185x2
195x2
205x1
195x2
115x15

Cubans
65x10
65x10
70x10
70x10
75x10

Dips- bodyweight
20x
15x
15x
15x

BB Curls
95x12
95x12
95x12
115x6
125x6

Prowler
70 lbs- 6 trips x 50 m
Last trip x down and back

[BelievinStephen]

I hit a new rep PR on squat last Monday and deadlifts on Thursday. The goal was to get 415 for 8 reps but I was feeling good so I went for 10! On Thursday I did 450 for 12 reps! I had done 455 for 10 before but never 450 for 12. Overall this week (Feb 13-Feb 17) was a real good week of lifting for me. I felt strong everyday and went hard. I was real fatigued on Saturday after the tough week. A few things you will notice when you look at the log.
1. I've been squatting three days a week recently. Monday is the tough day and the other days are lighter
2. I've been doing heavy inclines and heavy chain bench on the bench press. My bench is feeling real strong right now.
3. I did real heavy rack pulls on Thursday to get me to used to holding heavy weight on the deads

Monday February 13

Tuck Jumps
3x5

Squat
135x10
225x6
275x5
315x4
375x3
415x10

Goodmornings
185-5x5

DB Bulgarian Lunge (first week in)
50s-4x6

DB Bent Over Lateral Raises
40sx6
40sx6
40sx6
40sx8
25sx15

Donkey Calf Raises w/Cristi
20x
25x
25x

BB Rollouts w/ red band
135-3x12

Tuesday February 14

Banded Pull Aparts (Scap Prehab)
2x20

Bench Warm Ups
185x5
225x4
255x3

Bench w/chains
275-10x3 (pause every rep)

Squat
225x5
315x3
315x3
315x3

BB Incline
225x3
250x2
275x2
300x2 - PR

Pull Ups (they have been getting easier and easier)
10x
12x
12x
12x
12x

Seated Row
87-4x10

Tricep Pushdown-Rope
2x20
1x15

Sit Ups
4x25

Wed February 15

Hurdle Mobility Series

BB Rollouts w/red band
135-3x12

Box
5 x 2 min heavy bag

BB Forearm Flexors
65-3x15

Plank
1 min

Thursday February 16

Deadlift
135x10
225x6
315x5
365x3
405x2
450x12- PR!

Bent Rows (from floor)
225x5
245x5
245x5
255x5
255x5
255x5

DB Shrugs (last week of these)
110-4x10
115s-x10

Straight Arm Lat Pulldown (first week in)
50x15
55x15
60x15
60x15

Regular Lat Pulldowns
145x12

Neck Harness
50x35
50x15
40x25 (no rest then..
30x25)

ABS
100 knee ups

Friday February 17

OH Squat
3x5 (bar only)

Standing Press
145x5 (65%)
170x5 (75%)
190x5 (85%)

Squat
225x6
275x6

Bench (275 for 18)
185x5
225x5
275x6
275x6
275x6

Cubans
65x10
70x10
75-3x10

Weighted Dips
25-3x10
35-2x10

Polloquin Giant Curl Series
30 lbs- 10 on each

Prowler
70 lbs- 9 total reps (50 yards)

[BelievinStephen]

I haven't updated this log in a while but have still been getting my lifts in. Work has just been real busy for me so I haven't had time to post the workouts up. I'll be trying to catch up with posting them this week.

The previous week I set a PR by doing 415 for 10 reps. This week the goal was to get 425 for 8 or more reps. I grinded out 8 reps at that weight for another PR! The bench was a lot of singles with chains. I really feel this is helping my bench get stronger and strengthening my triceps a lot. On the deadlift I didn't too much volume from the floor- 460x6. I followed this up with rackpulls and did a bunch of sets in the 600s and PRed with a rackpull of 615. Here is the log from Feb 20-Feb 25

Monday February 20, 2012

Squat Jumps
3x5

Squats
225x6
275x5
315x4
365x3
405x1
425x8-PR!

Goodmornings (heavy)
185x5
185x5
185x5
185x5
195x5

DB Bulgarian Lunge
50sx6
55sx6
55sx6

DB Lateral Raises
35s-4x10

Calf Raises on Leg Press
1x25
3x20

Weighted Abs- w/10lbs
150 reps

Tuesday February 21, 2012

Banded Pull Aparts (Prehab)
3x20

Bench Press
185x5
225x4
265x3
295x2

Bench w/ chains
300x1
300x1
310x1
315-4x1
315-2x2

Pull Ups (these are getting easier)
10x
10x
12x
12x
12x

BB Squat
225x5
275x3
315x3
315x3
315x3

BB Incline (work up to heavy single)
135x5
225x4
265x2
295x1
315x1

Seated Row
4x8

Tricep Pushdowns
3x15

Wednesday February 22

Hurdle Mobility Work

Forearm Curls 3 x 15

Cardio- Bike 15 minutes
Elliptical 15 minutes

Thursday February 23

Vertical Jumps
3x5

Deadlift
225x6
315x5
365x3
405x2
460x6

Rackpulls
455x2
495x1
545x1
605x1
605x1
605x1
615x1- PR

BB Shrugs
365x10
385x10
385x10
405x10
405x10

Bent Rows (from floor)
245x4
255x4
255x4
255x4
255x4

Straight Arm Lat Pulldowns
55x15
55x15
60x15
60x15

Neck Harness
45x25
45x25

ABS
Roman Chair Sit Ups 4 x 25

Friday February 24

OH Squat - bar only
2x5

Bench Press
185x5
225x5
265x3
295x2
315x2
315x2
315x2
315x4
315x2

Standing Press
135x4
165x3 (75%)
180x3 (80%)
205x3 (90%)

Squat
135x5
225x3
275x3
315x2
365x2
405x2

Cubans
65x10
75x10
75x10

Dips
5x15- bw

BB Curls
95x10
105x10
105x10
105x10
110x20

Prowler -45 lbs- down and back 5 times (100 yards each rep)

[BelievinStephen]

Here is the workout log for February 27- March 2. My main goal was to deadlift 600 lbs this week. I got it up half way but couldn't lock it out. Needless to say I'm pretty disappointed about not getting it but plan on getting it soon! That's one thing I've learned about life and lifting as well. You fall. You fail. But you have to get back up again and keep pushing and keep working and grow as a person and overcome adversity!

The squats were pretty low in volume on Monday since I was going for the new PR deadlift on Thursday. Had a great week of benching though. So although I didn't hit my deadlift max I am happy about how my bench is going right now. It's weird how as a lifter you go through different phases of improvement. Sometimes my deadlift just seems to get stronger and stronger every week. Other times it is my squat. Right now it seems to be my bench. I remember when my deadlift was going up like crazy. Now my bench is going well but deadlift isn't.

Monday February 27

Squat
225x6
275x3
315x2
365x2
405x1
455x1

Tuck Jumps
3x5

Single Leg Ham Curl
70-5x12

Calf Raises on Leg Press
4x25

DB Lateral Raises
35s-4x10
30s-1x12

ABS
Sit Ups 4x25

Tuesday February 28

Shoulder Series 1x12

Bench Press
185x5
225x5
265x3
295x2
315x2
335x1
345-2x1
355-3x1
295x3
265x8

Pull Ups
3x8

DB Incline
80sx8
90sx8
95sx8
95sx8

DB Overhead Tri Extensions
70x10
75x10
80x10
85x10
85x10

Push Ups
3x30

Abs-150 reps

Wednesday February 29,2012

Hurdle Mobility Work

Box
4x3 min rounds
Planks
2x1minute

Thursday March 1

Deadlift
225x6
315x5
365x3
415x2
465x2
515x1
560x1
600x fail
405x10

DB Shrugs
110x12
110x12
110x12
110x12
115x12

DB Row
105x8
105x8
105x8
105x8
105x8

Friday March 2

Bench Press
135x8
175x8
225x3
245x5 (65%)
295x5 (75%)
325x5 (85%)

Standing Press (full rep in front of head- half rep in back of head)
85x10
90x10
90x10

Squat
135x5
225x2
275x2
315x2

Cubans
65x10
75-4x10

Dips
15x
15x
3x12

DB Alternating Curls
50s-3x8
55sx1x8

Prowler- 70 lbs- 8 trips x 50 yards