T Nation

Deadly Log of Rage Mk2


#1

Been lifting for 4 years. I compete in powerlifting on a university club team (USAPL, unfortunately). Starting westside; time to start keeping a log. Just did 5/3/1 for four cycles. My results were pretty meh.

Age: 19
Height: 5' 9"
Weight: ~190; compete in 181 for now

Raw Meet Lifts
Squat: 360
Bench: 275
Pull: 405

September, 2010

Raw Gym Lifts
Squat: 365
Bench: 305
Pull: 435

The gym lifts are all pretty old. If I had to guess, today I'd put myself at 385/315/465. Planning on competing in NJ States in late July.

Goals
Squat: 405
Bench: 325
Pull: 500


#2

3/20/11 ME Lower

Deficit Pull ~2"
warm up
315 x 3
345 x 3
365 x 2

GHR
hands at stomach x 10 x 3 (3 sets of 10)

45 Degree Back Extension
hand on head x 10 x 3

Dumbbell Side Bend
50 x 10 x 3


#3

3/21/11 DE Upper

Bench 3 Grips within rings
warm up
185 x 3 x 8

3 Board
225 x 5
275 x 5
295 x 5 x 2
315 x 4

1 Arm Dumbbell Military
40 x 8
50 x 8 x 2

Foam Rolled


#4

3/22/11 Extra

Bent Over Row
warm up
185 x 10
195 x 10
205 x 10

Chin, Overhand Grip
body x 10, 5, 5

Rear Delt Raise
20 x 10
25 x 10
30 x 10

Dumbbell Curlz for Girlz
30 x 10, 8, 8

About 30 minutes plus light stretching before and after.


#5

3/23/11 DE Lower

Box Squat
warm up
225 x 2 x 10

Seated GM
135 x 10
185 x 10 x 3

RDL
135 x 10
185 x 10
205 x 10

Lots of foam rolling and stretching.


#6

3/24/11 ME Upper

Floor Press
warm up
255 x 3
270 x 3
285 x 3
300 x 3

Rolling DB Extension
30 x 8
35 x 8
40 x 8 x 3

Lateral Delt Raise
30 x 10
35 x 10
40 x 10

Foam rolled. Stretched.


#7

3/25/11 Extra

Chins, Parallel Grip
Body x 10, 10, 6

Face Pull
30 x 10
35 x 10
40 x 10

DB Shrug
80 x 12
85 x 12
90 x 10

Pallof Press
20 x 10
25 x 10 x 2

About 30 minutes plus stretching before and after.


#8

3/27/11 ME Lower

Good Morning
warm up
225 x 3
245 x 3
265 x 3
275 x 3

GHR
hands at stomach x 10 x 3

45 Degree Back Extension
hands on head x 10 x 3

Dumbbell Side Bend
50 x 10 x 3


#9

3/28/11 DE Upper

Bench 3 Grips within rings
warm up
185 x 3 x 8

Competition Bench
225
255
285
305 x 0


#10

I ended up not in the gym for over a week. Last week I had exams in calculus and physics, then Friday to Monday I was at USAPL Collegiate Nationals as a handler and spotter/loader.

4/6/11 DE Lower

Box Squat
warm up
225 x 2 x 10

Front Squat
135 x 5
185 x 2
135 x 5 x 2
155 x 5

RDL
135 x 10
185 x 10
205 x 10


#11

4/7/11 ME Upper

1 Board Bench
warm up
275 x 3
295 x 3

Rolling DB Extension
30 x 8
35 x 8
40 x 8
45 x 8 x 2

Side Delt Raise
30 x 10
35 x 10
40 x 10

Chins, 3 Grips
body x 10, 8, 8

Shrug
some x some


#12

4/10/11 ME Lower

Box Squat
warm up
275 x 3
315 x 3
335 x 3

GHR
hands at stomach x 10 x 3

45 Degree Back Extension
hands on head x 10 x 3

Dumbbell Side Bend
50 x 10 x 3


#13

4/11/11 DE Upper

Bench (3 grips)
warm up
185 x 3 x 8

3 Board
225 x 5
275 x 5
295 x 5
315 x 4

1 Arm Dumbbell Military
40 x 8
50 x 8 x 2


#14

4/12/11 Extra

DB Row
50 x 10
60 x 10
70 x 10

Chins, Overhand
body x 8, 6, 4

Rear Delt Raise
25 x 10 x 2
30 x 10 x 2

DB Shrug
80 x 10
85 x 10
90 x 10

DB Curl
30 x 10, 8, 8


#15

4/13/11 DE Lower

Box Squat
warm up
225 x 2 x 10

Speed Deadlift
warm up
275 x 1 x 6

Front Squat
135 x 10 x 3

Random Abs


#16

4/14/11 ME Upper

Wide Grip Bench
warm up
250 x 3
275 x 3 x 2

Rolling DB Extension
30 x 8
40 x 8
50 x 8, 6

Side Delt Raise
30 x 10
35 x 10
40 x 10

Happy Birthday to me.


#17

4/15/11 Extra

Bent Over Row
135 x 10
185 x 10
205 x 10 x 2

Chins, Underhand
body x 10, 7, 5

Straight Bar Cable Row
100 x 10
120 x 10 x 2

Hammer Curlz
30 x 8
40 x 8, 5, 5