T Nation

Kyle's Powerlifting Log

Will try to keep these up to date since most people will see this page. Thanks for reading!

Current PR’s (raw)
Deadlift 600
Squat 501
Bench 270

Current Goals
Raw:
300 bench
550 squat
635 deadlift

Equipped:
Elite total @ 220
700 squat
450 bench
700 deadlift

Safety Bar Squat ~ 2" above parallel
Warmup-bar, 130
170x5
220x3
260x1
280x1 add belt
300x1 add wraps (PR)
310x0 (shit.)

To parallel
170x10,8,8

GHR
BWx10,10,10

Still establishing my general PR’s as my form and training habits improve from the pitiful shape they were in. Even so, I was pissed I couldnt get 310 since 300 didn’t seem too bad. I know I shouldn’t be pissed since it was the first time in my life squatting 300, I’m just impatient about these sort of things. I NEED MOAR POWAHHHH

side note: guys, not just 1, but 2 females in the gym tonight. Unfortunately 1 looked like jailbait and the other was not attractive no matter how many points she got for squatting in her workboots…

Growler
3 trips pushing
4 trips pulling
1/2 trip presses
1/2 trip rows

Power Cleans
135x5
145x5
155x5
165x5

T-Bar Rows
Plate 10x10,10,10,8

DB Rows
70x10
90x10,10

Pull Aparts x15x4

BB Curls
70x10x3

21’s
40x1

Bench
Warmup Bar, 95
135x5
155x5
155x4
155x5,5 +2 boards
165x6 3 boards

Pullups
BWx10,9,9

Pull Aparts
15,15,15,15

Tricep Pushdowns
100x15
110x15,12,12

Always enjoy 2-SCOOPS and the Pres putting on shows squatting and benching, shits just plain fun to watch. Also BW up to 169.5 after working out, pretty happy about that. Loooooong ways to go but small steps are being made.

I think I’m gonna take a few ideas from the recent “8 Weeks to Super Bench” article in order to get some more bench work in during the week. This was workout #4, seemed like a good accessory bench day

Warmup Bar, 95, 135

Pause Pin Press
165x3,3
170x3,3
175x3,3

Pause Speed Bench Press
95x3x9 or 10(too many sets to count lol)

That was it, I got a good chance to practice my setup and form with the lightweight speed press. Pretty much the only part of me that hadn’t been hit hard this week was chest, think I’m gonna do an easy deadlift day tomorrow

I love pin presses of any kind. Okay not for squats. How did you do with them? Weight move fast or were they grinding reps? Pin bench press has put a lot of size and fullness to my chest. Wave loading is a blast too.

Yea they were great! Had to grind out the last set at 175 but it felt awesome. I think i’ll continue to load next time I do them and add 5lbs each week cuz I feel like I push myself harder than if I picked like 165 or 170 and did all 6 sets at that weight. I set the pins ~1" off my chest so it should really helping with a sticking point of mine

12" Box Pull
135x8
225x5
315x5
405x3
455x3
500x3
500x2
dropped down to maybe 1-2" off the floor
365x5
365x5

BB Rows
135x10
135x15x3

GHR
BWx10x4

Breaking in/Getting used to working with my own belt now, had some big time help from Jakerz and 2-SCOOPS, thats why I dropped down to the floor to work on form. Those last 2 sets felt awesome after some changes were made.

Military Press
Barx10
95x5
135x3
145x3x3

Log Press
90x12,10,8 (failure)

Arnold Press
45’s x8x3

Growler, 45lbs, short side of the gym
6 trips pushing
1 trip presses
1 trip rows

Tough week, pretty wore out, but I’m having an awesome time so I’m gonna keep training hard like this while trying to keep from overworking myself. I’m eating like rosie o’donnell in preparation for hibernating so that seems to be helping with my recovery.

You should be eating like Jeff Lewis.

Incline Bench
Barx10
95x5
115x5
135x5x3

Skull Crushers
Curl Bar+25’s x8x4

BB Curls
70x12x3

21’s
1 cycle at 40lbs

Tried to keep it light today, should probably take a day of sometime soon lol. BW up to 171.2! Just gotta keep stuffing my face! Though I’m not sure if I wanna end up a land mammal like Jeff Lewis crom… lol

Straight Bar Box Squat
Warmup Bar, 140
190x5
230x5 added belt
250x5
270x5
210x5 no box

Leg Press
4 plates/side x5
5 plates/side x5,4,4 (rest pause)

BB Rows
135x15x4

Kroc Rows
100x20 (right)
100x15 (all I could get with my left before grip gave way)

Helluva workout with Mr. Pres. Real happy about getting 270x5 sans wraps even if my last rep was kinda shitty. Time to up the weight on my rows and get the reps down to 8-10. Felt like giving kroc rows a try, probly couldve eeked out a couple more reps with my right, need to remember chalk next time lol.

Bench
Warmup bar, 95
135x3
155x3
175x3
185x2
175x3
175x3 +1 board

Pin Press ~1 board height
175x4x3

DB Bench
70x6x3

Seated DB Press
50x6
55x6,6
60x5

BS Accessory Day (BW up to 173.1!!)

Incline Bench
45x20
95x15
115x10
125x10
135x8,6

Wide grip pullups
10,10,9,8

Curl bar curls
25’s x12x4

Growler
x amount of pushes
1 trip rows
1 trip presses

Just doin some accessory work today. Tried to get some blood flowing in my wheels with the growler to help them recover a little from monday so I can have a good day pulling tomorrow. Then there’s a good chance I won’t be able to train for about 4 days which I’m ok with, my body is getting pretty sore. So it might be nice to recover and come back harder next week.

If anyone’s interested in my diet, I picked up some weight gainer since I’ve got work/class from 8-1:30 everyday so that will help me keep my calories up since I don’t have much of a chance to eat. We’ll see how well it helps. Real happy about my weigh-in today, small steps…

Box Pulls, ~1" below kneecap (BW @ 175.2!!)
135x5
225x5
315x3
365x1 added belt
405x1
455x1
495x1
505x1
315x10 from floor

Lat Pulldown
4x8

BB Ab wheel
3x10

Real real happy that my weight is going up, it’s nice to see some results. Pulling went pretty well tonight, had some rounding on the 505 pull but it didn’t go up too bad. I’m excited to see what pull from the floor next time it comes around.

5/28/11

Fat Bar OHP
80x5
100x5
130x3
150x3
160x1 (almost passed out, hadn’t really eaten anything today, wanted to get 170, my dumbass fault)
130x5,5,8

BB Row
135x10
185x8x4

DB Front Raises/Bent Arm Side Laterals
20x10x3/20x10x3

30’s
30lbs x2 cycles

SSB Squat (box same height as last week, will keep training to parallel to very slightly above)

Barx5
170x5
220x4
240x3 added belt
260x3
280x3
300x3 added wraps (PR!)

Leg Press
4 plates x6
same x6,6,6 (rest-pause)
same x8

RDL’s
245x5,5,8

I forgot what a crazy forearm pump I get from RDL’s, will definitely add these in every week. Made a little progress! 300x3 felt pretty good actually and I think my spotter slid my box back on me so that was a little surprise when I didn’t hit anything on my way down lol but the reps still felt really good.

3 board Bench
Warm up bar, 95
135x5 +3 boards
155x3
165x1 added wrist wraps
185x1
205x1
215x1,1
225x1 +4 boards

Incline Bench
135x8,8,6

Pull Aparts
20x4

Kroc Rows
110x22 (right)
110x19 (left)

Ab Wheel
12,10,10

Got a lil sun this weekend so I did board presses cuz it hurt like a bitch to let the bar go down to my chest lol. Had to really grind out my last 3 reps but I’m really happy with how today went, first time ive had 225 in my hands. BW down a pound, had a pretty busy weekend.

Well let’s see, today I did:

curls
curls
and some more curls

Oh and some growler work to get the wheels loosened up, I can feel a big deadlift day coming tomorrow…

Deadlift (from the floor)
Warmup 135, 225
315x3
365x1 added belt
405x1
435x1
455x1
475x0

BB Rows
135x10
185x8
195x8x3

GHR
BWx10x3

Lat Pulldowns
130x10x3

Just missed the 475 pull, stalled out a hair below my knee, eh I’ll get it next time around for sure. I suppose i’ll take a 30lb PR lol. All in all really happy with this weeks’ training, next week will be a down week as I’m pretty wiped.

Just had a thought, I think I might pick up a pair of avg bands to squat with. I was just thinking my overload work with bench and deadlift (board presses and box pulls), has really helped a ton. Especially right now when I need to get used to handling more weight. Except that I haven’t done any overload squatting, and it feels like my numbers aren’t going up like they could be.