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My training journal for powerlifting meet
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Default My training journal for powerlifting meet - 11-23-2009, 08:58 PM

Nov 14 Upper max
Bench 2 chains per side 185-6,225-5-5,245-3,250-3
Db floor presses 95-8,105-8,115-4,120-2,115-2
metal log 30kg-5-8,
chins thick rope 1-1 plus one hang for time
abs on seated lat pulldown 90 3x8

Left Bicep giving me some problems backing off for a while.It gave me problems on log press and chins
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Default 11-23-2009, 09:14 PM

Nov 15 lower max
Find max on sumo,315 to 495 in singles went up
each time 25lbs, it sucks should have tried reg style
Romain chair ham raise, bw 10,8,8,8,8
stiff single leg deadlifts 45&50-8,60-6-6,50-8-8
reverse hypers 25-8,50-8-8-8,70-8
abs blue band in cage 12,10,12,12,12,
sled forward pull one way 25yds 4-11 plates top weight 495 should have added a 5 pound weight to be 500 live n learn

learning alot of new stuff at my new gym.
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Default 11-23-2009, 09:20 PM

Nov 16 accessory
close grip bench 95&135-8,185-6,135-6-8
abs rope crunch 60-140 lbs every twenty 5x12
one leg deadlift on hammer strength 90-5

not much going on
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Default 11-23-2009, 09:35 PM

Nov 18 dynamic upper
camber bench greenbands 95-3,105-3,95-3-3-3
10 degree incline close grip 225-8-8-8-8-7
tricep pressdowns on lat high pulley 90-10-10-10,105-6
tbar supported 70-10-10-10,90-10
landmine 10-10-10
facepulls 30-10,45&60&65-15
dip belt sled pull forward 70&95 lbs each over 100 yds


need to adj weight next time on some things,still have problems pulling cause of elbow/bicep
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Default 11-23-2009, 09:36 PM

WooHOO! Glad to see this log brother Kev! Subscribed!
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Default 11-23-2009, 09:54 PM

Nov 19 dynamic lower
Box squat blue band to 16 in box then green and red sets of 8
then 2 blues 16 in to 12 in 4 sets of 3
poormans glute raise 8 wth light band help, bw 8-6,band 8-6 supersetted with calves on leg press 270,360,450,540,630 -15 reps
camber bar back ext 89-10,132-9-8-9
captain crusher T,1,2 10x5 reps
sled backward pull 4,5,6,7,9 x1 25 yds
backward row pull 9x1 25 yard
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Default 11-23-2009, 10:01 PM

Thanks Rick.I'll update more later.
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Default 11-24-2009, 12:46 AM

When and where is your meet?


"The worst thing I can be is the same as everybody else" - Arnold Schwarzenegger

"Doubt me, hate me, you're the inspiration I need" - HateBreed
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Default 11-24-2009, 06:32 PM

Matt the meet is in Nashville,TN. Feb 13th.
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Default 11-24-2009, 10:57 PM

I'll try and make it


"The worst thing I can be is the same as everybody else" - Arnold Schwarzenegger

"Doubt me, hate me, you're the inspiration I need" - HateBreed
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Default 11-25-2009, 10:29 PM

Nov 21 upper max
bench 4 chains 135-5-5-5,185-3,245-3-3
Db floor press 100-10-10,110-8-9,115-5
standing press bar-15,65-15,95-15
close grip pulls 90-10,120-10,150-10,135-12
reverse cable rear delts 20-20,35-12,25-15,25-12
abs blue band crunches over top power rack 5x10

still nursing the elbow not planning on any bicep curls,also going to conc. on just pulling with the back
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Default 11-25-2009, 10:37 PM

Is it the inside of the elbow or outside? Tendonitis? or something else?
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Default 11-25-2009, 10:48 PM

Nov 22 max lower
Anderson Goodmornings 135-8,185-5-5-5,235-3-3
one leg pistol box squats bw 10-10-10,15lbs-10,25-8
romain chair ham raises 35-8,bw-8-8-8-6
reverse hyper swings 100-5,150-6-6
straight leg raises bw-6,with small ball 6-8-8
wheelbarrow 25 yds one way 270,360,450,540

not comfortable starting in the bottom positition on anderson gm started in the top positition but did pause in the bottom
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Default 11-25-2009, 10:56 PM

I'm hoping just a bad case of tendonitis.We were doing some sat. morning strongman events when it happened.Who knows between the axle lifts,sled pulls,tire flips,plow lifts,conans wheel.Hey but it was very fun,going to buy some good elbow sleeves.
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Default 11-26-2009, 09:07 AM

You know I'll be there.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 11-26-2009, 09:13 AM

Quote:
Originally Posted by RoaringMad Mac View Post
You know I'll be there.
And since I can't be, I'm expecting cell phone updates via voice or text. haha!
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Default 11-26-2009, 09:22 AM

Quote:
Originally Posted by MoPower440 View Post
I'm hoping just a bad case of tendonitis.We were doing some sat. morning strongman events when it happened.Who knows between the axle lifts,sled pulls,tire flips,plow lifts,conans wheel.Hey but it was very fun,going to buy some good elbow sleeves.
All that fun ain't going to be any fun anymore is you don't start doing some joint repair stuff now. If I would have know then what I know now I would invested a small fortune in Joint repair.

Yeah, Rick I will keep you updated for sure.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 11-28-2009, 04:50 PM

Nov 25 upper dynamic
Camber bench green band 3,95+grn,then just grn 3-3-3-3-3-3
Football bar 145-10-9-6-6
lat pressdown (tricep) 70-10,90-10-10-10
tbar 45,70,90-10,90-10-10,115-6
facepulls with bar 45,60,60,75-15
landmine abs 10
sled harness 180-150 yds,360-50yds

going to get 1st bench max on 28th,workin more on bar speed with green bands the quarter was too much backed off.went heavier on tbar workin to rebuild the elbow will give it another week before getting it checked out.
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Default 11-28-2009, 05:04 PM

Nov 27 lower dynamic
Boxsquat blue band 3,95-3-3,14 inch 95-3,135-3,12in 135-3
Step ups 24in 135-5-5-5-5
poormans glute 6-6-6
camber bar back ext 89-10,99-6-6-8
abs with light ball 10-8-6-8
powerwheel (wheelbarrow made with I beam solid handles) 4ths mile round trip
landmine 10-10-10
rope crunches pullin sled 180lbs 70 crunches

Was down in weight with the back ext
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Default 11-28-2009, 09:44 PM

Nov 28 upper max
bench 365 single,then 325 for a triple,
JM presses 45-10,65-6,85-6,105-6,125-6 brought
it back up as a close grip
shrugs 225,315,405,495-6,585 15 sec hold,just
a piece of 675
close grip pulldowns 90-8,120-10,150-8-8-5
rear delts flys 15-15-12,20-10-10
rope crunches 90-150 lbs-10,then 8
sledge hammer 3x10

First time benching for max,mostly did dbs on incline.Last 4 or five months working on getting used to flat bench.Im not disappointed but not happy either.Shrugs wasnt as good as my training partners either.Its nice training above your head but also humbling too.
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