T Nation

Chasing Records


#1

I've never had a personal training log on a forum before, but I've decided to give one a go.

A little intro and training history...

I'm currently 24, about to be 25, and have been training for about 4-5 years. I'm not really sure at what point you would classify that I became "serious," but over the last few years I've trained a lot of squatting and deadlifting. From somewhere around the end of 2010 to the middle of 2012 I trained with a focus on Olympic lifting. At anywhere from 160-170lbs, I've snatched 242lbs, C&J 285lbs, power cleaned 265, power snatched 220, and rack jerked 310.

My focus now is on powerlifting. There are some raw squat/DL records in the 148lb class that I have my eyes on. My PR's are a 450lb squat, 275 bench, and 550lb DL. I currently weigh about 152lbs. My mid-term goals are to squat 500, bench 320, and pull 600. I am also striving to achieve a 1400 total @ 148.

Tomorrow I'm going to squat. But for now, here are a few videos of some of my lifts from the past year, taken from my Youtube page.







#2

Squatting went well today. I came very close to hitting what would have been a PR at this BW, but I missed the lift on technique. I let my weight shift too far back when I was in the hole, tried to recover but overcompensated and got pulled forward lol, and then when that happens my upper back goes, I can't break the sticking point, and I have to let the lift go. The missed weight was 440lbs, by the way. 430 went up like air.

Body weight: 152lbs

Back squat: bar x 15
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1
417.5 x 1 (I own 1.25lb plates)
430 x 1
440 x 0
405 x 3,2,2

Moved on to fronties...

Front squat: 135 x 3
225 x 2
275 x 1
315 x 1
335 x 1
350 x 1
365 x 1
375 x 1
355 x 1
Done

Solid session. I'm pretty happy with it. It would've been nice to get the 440 BS today, but I should be able to get back to it soon. Then it's onward to triple body weight.

Alec


#3

2/25/13 - Mon

Pause bench(257.5)- 15 singles (45 min from 1st rep to last)
OHP(180)- 10 singles, (175)- 5 singles (30 min from 1st rep to last)
1-arm T-bar row(180)- 3/3,3/3,3/3,3/3,3/3,3/3,3/3 (done after every 3 presses)
80 total band pull aparts to finish


#4

2/26/13 - Tues

Back squat- bar x 10, 10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1
420 x 1
430 x 1
407.5 x 2,2,2

Decided to do some cardio after squats...

Sumo deadlift- 135 x 3
225 x 3
315 x 2
405 x 1
455 x 12 (I never do high rep stuff, hence, cardio lol)

Went with 455 because it was triple bw, and just decided to do a death set with it. Next week I'll do 465. I'm going to squat again Thursday, but I don't except to be capable of hitting anything substantial, courtesy of that set of deadlifts. It was a good session though. Hopefully, I'm mostly recovered by Thursday.

Alec


#5

2/27/13 - Wed

Bench(232.5)- 10x3 (30 total)
OHP(180)-5 singles, (175)- 5 singles, (170)- 5 singles (15 total)
Pullup(bw + 75lbs)- 15x3 (45 total)
30 band pull aparts


#6

2/28/13 - Thurs

New belt arrived yesterday. A 10mm PL belt. First time I've ever used a belt that was thicker than 4mm.

Back squat: bar x 10, 10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1 (first time using new belt, easy, but felt weird)
420 x 1 (easy, felt less weird)
430 x 1 (easy)
440 x 1 (murked it)
445 x 1 (tough, but solid)
415 x 2
410 x 2,2,2,2

15 total squats at 90% or higher

Finished with GHR's (bw + 45lbs)- 10,10,10,10,10

Solid session. I love the new belt, and was able to hit some damn good squats today in spite of that tough set of DL's the other day. Gunning for triple bodyweight.

Alec


#7

3/1/13 - Fri

Bench(255lbs)- 20 singles
- 100 band pull aparts between sets (total time: 45 min)

Press(180)- 5 singles, (175)- 10 singles, (170)- 5 singles
1-arm T-bar row(180lbs)- 4,4,4,4,4 (total time: 34 min)


#8

3/3/13 - Sun

Back squat: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1
420 x 1
430 x 1
435 x 1
440 x 1
410 x 3,2

Front squat: 135 x 3
225 x 2
275 x 1
315 x 1
340 x 1
355 x 1
345 x 1
350 x 1
360 x 1

Good squats today. I'm pretty excited for Tuesday's session because I get to do a set of DL's after squats. I've decided to make that a weekly thing now. My goal is to get 500x10.


#9

3/4/13 - Mon

Pause bench(260lbs)- 10 singles
1-arm T-bar row(190lbs)- 3,3,3,3,3 (total time: 45 min)

Press(180lbs)- 10 singles, (175)- 10 singles
1-arm T-bar row(180lbs)- 3,3,3,3,3 (total time: 40 min)

100 pushups, 100 band pull aparts

Squats/DL's tomorrow.


#10

3/5/13 - Tues

Solid work today.

Back squat: bar x 10, 10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1
420 x 1
430 x 1
440 x 1
450 x 0 (missed by a hair, would've tied all time best)
415 x 3, 2
410 x 3

Did some more cardio today..

Sumo DL: 135 x 3
225 x 2
315 x 1
405 x 1
445 x 1
475 x 10 - solid set. I WANT 500x10!

Done.


#11

NICE! I hate being out lifted by people 40 pounds lighter than me. Teach me to front squat.

Definitely following.


#12

Hey man, thanks for checking out the log. What do you train for?


#13

Right now, looking good naked. Ha!

Did a few powerlifting meets a while back, but have been full of excuses/injures since. Got a doctors appointment coming up and I'll be making some decisions from there.


#14

Ah, well good luck to you on that. And good luck on your front squatting endeavors :slightly_smiling:


#15

3/6/13 - Wed

CGBP(225)- 10x3
Chins(bw+100)- 7x3, (bw+90)- 3x3 (total time: 45 min)

Press(180)- 5 singles, (175)- 5 singles, (170)- 5 singles
100 band pull aparts (total time: 30 min)


#16

3/7/13 - Thurs

Back squat- bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1 (shifted my weight a tiny bit too far back, made this harder than it should've been)
420 x 1 (better, but not great)
430 x 1 (went up faster than 420)
440 x 1 (bit tough, so drop down)
417.5 x 3 (ties PR triple, but I was fresh the first time I did this several months ago)
417.5 x 2
412.5 x 2,2,2

15 total lifts over 90%

Hyperextension- 50lbs x 20, 100lbs x 10, 120lbs x 10,10

This week I did I think 42 total squats over 90% (37 back squats, 5 front squats). Solid work. I've now hit at least 440 for 4 straight sessions, and I was able to increase the weight on my drop down sets all week. I put in some quality volume this week. Tomorrow I'm going to bench, Saturday I'll either dick around for a little bit or not do any lifting, and then Sunday I'll be back in the squat rack again.

Alec


#17

3/8/13 - Fri

Bench- bar x 15
135lbs x 5
185 x 3
205 x 2
225 x 2
245 x 1
(257.5) x 25 singles

1-arm DB row(180lbs)- 5,5,5,5,5 (total time: 70 min)

1-arm DB press(70lbs)- 5,5,5,5,5
Pullups- 75 total

Didn't feel like pressing a barbell, so I pressed a DB instead. I haven't done that in a long time, but it didn't feel too bad. I may do these on Fridays instead of BB pressing for a while. My right shoulder was injured pretty badly about 2 years ago and, as a result, is substantially weaker than my left, so this may not be a bad idea.


#18

3/10/13 - Sun

Back squat: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1 (very easy)
425 x 1
440 x 1
450 x 1 (PR+5 at this bw. Ties all time PR. Not my deepest squat ever, but it was damn smooth).
420 x 4 (Should've stopped at 3. 4th rep was really ugly. Still a PR triple, and PR set of 4 in one go lol.)

        420 x 3
        420 x 2
        415 x 2
        420 x 1

15 total lifts over 90%

Pretty good session. Got really wired from this free sample pre-workout supplement. I should be able to squat triple BW very soon, hopefully. Also, expect to hit another PR triple in the near future.

And I managed to broad jump 10'1" yesterday, which is a one inch PR. It sounds negligible, but I must have broad jumped 10' on the dot like 20 times in the last 8 months and I finally managed to break past it, so I was happy about that.


#19

3/11/13 - Mon

Pause bench- 260lbs x 1
270 x 1
(260)- 8 singles
1-arm T-bar rows(200lbs)- 3,3,3,3 (total time: 40 min)

Press(180)- 15 singles
1-arm T-bar row(200lbs)- 3,3,3,4 (total time: 30 min)

25 total presses, 25 total rows

270 was a bit of a grinder on the bench, and it robbed me of some of my strength, otherwise I would've done a few more lifts with 260. Still, it's the most I've ever benched with a pause, so I can't really complain. I'd like to bench 3 damn plates sometime soon, but my bench goes up soooooooooooooooooooo slowly. Bleh.


#20

3/12/13 - Tues

Back squat: bar x 10,10
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
405 x 1 (changed this lift from 400 to 405 to keep it at 90%)
425 x 1
440 x 1
422.5 x 3 (PR triple + 2.5lbs - tough set, wanted to try 425 but wasn't strong enough today)
417.5 x 3
407.5 x 3

12 lifts over 90%

Sumo Deadlift- 135 x 3
225 x 2
315 x 2
405 x 1 (felt off)
455 x 1 (better)
500 x 6 :confused:

Bahh, last week I got 475 x 10, and 10 is my goal here too. I figured with the 25lb jump that I probably wouldn't get 10, but more like 6-8. My rationale though was that I'd get more out of 8 reps at 500 then I would 10 reps at 490, but I don't really know. I had rep 7 at lockout, just a couple of inches away, but I fell backwards and had to drop the bar before I could lock it out lol, so I'm a little pissed about that. Should've had 7 instead of 6, but whatever, that gives me the confidence I need to push for 10 next week. And I will push hard. When I get 500x10 I'm going to taper the reps down and start increasing the weight.