T Nation

Meathead Home Gym Powerlifting 2018


#1

Hello All!

I am a new member to the forum but I have been reading and following along for awhile now. I decided to start this thread to document my lifting this year. I am 24 y/o. I have been lifting consistently for about 3 years now. I lifted all through college but I basically skipped leg day every week so I can’t really count that as consistent lifting. I learned how to lift in high school with the football team so I do have a decent background of proper form etc… 1 year ago I dropped my membership and stocked my basement with gym equipment. I competed in a powerlifting meet this past summer ‘17 with RPS. I was going to wait to compete until I had better PRs but I decided (with some inspiration from people on this forum actually) that there was no real reason to wait. I totaled 1050lbs which I was happy about. 340/310/400. I completed a 320 bench for my third attempt but I lifted my feet off the floor (this will hopefully be an easy mental error to fix). My bench was good for my weight-class but my squat and deadlift have a lot of room for improvement. I competed in the 181lb class and my body weight was 179lbs at the time. I fluctuate throughout the year between upper 170’s and mid 180’s. I stay decently lean. I eat well. I only count protein because I habitually eat healthy carbs and low fat. I almost always get 150-180 grams protein per day. Currently I am working out 3 times per week with full-body workouts. The only supplements I take are creatine 5g daily, preworkout, fish oil/daily vitamin, and BCAAs.
I plan to post on this log after every workout with my current BW and lifts of the day.

Current BW: 183.6

Squat: 6,3,2,1 255,275,295,315
Bench: 5x1: 280
Back: 5x5 t-bar row heavy
Triceps, biceps, shoulders: 4x10 dips, curls, lateral raises.

Thanks for reading. All comments welcome.


#2

My goal this year is to compete again in the spring or summer and hit a 335lb bench and increase my squat and deadlift PR by 50lbs each.


#3

Workout today at 182.2 BW

Squat: 6,3,3 275,315,315
Bench TNG: 3,3,Amrap of 8 275lbs
Weighted pull-ups
Romanian deadlift
Banded flyes
Reverse an-crunch

I was very excited about the bench press of 8 with 275. I am pretty sure it is a PR. I almost got the 9th rep but I needed some assistance from my spotter.


#4

The good news is that those neglected muscles will improve a lot faster than your bench!

Welcome to the log section of the forum and I’m looking forward to seeing those squat and deadlift numbers go up.


#5

Thanks, I appreciate it.
That’s what I am hoping will happen. I will keep you posted


#6

This was yesterday’s workout. BW 181.8

Close-grip bench 5x8 205lbs
Comp grip bench 1x8 225
Deadlift 4x8 295

Band chest flyes
BW pull-ups
One-arm t-bar row

I think I have a bad habit of leaning out over the bar during heavy deadlifts, so, I was working yesterday on keeping the weight in line with my shoulders.


#7

Yesterday afternoon. BW 183.2

Bench 5x1 285
Square 6,3,2,1 260,280,300,320

Biceps, triceps, shoulders, abs


#8

Workouts from the past week:

Bench 3,3, Amrap of 7 with 280
Deadlift 6,3,3 315,350

Bench 5x8 215
Squat 4,8,4,8

Deadlift 5x1 335

Body weight hasn’t really budged. Left bicep tendon is bothering me so I didn’t bench on Wednesday. The 280 for 7 set that I did was a PR so hopefully this minor tweak I’m feeling doesn’t take too long to heal up so I can get back to the grind.


#9

Friday: bench 1 set 255x3. My bicep tendon felt okay but I decided not to go any heavier. I will go back to my full routine this week.
Squat 295x3, 315x3, 325x3

Yesterday I did an extra arm workout.


#10

Bench today 5x8 with 215.

Deadlift 315x2 335x2 355x2 375miss (damn)

Barbell overhand row 3x10 135lbs

Band chest flyes. Band lat pull downs. Abs.


#11

Yesterday bench 5x1 275. Squat 5x1 300. Hit some light front squat. Deadlift two sets of 1 with 350.


#12

Yesterday. Bench 260 3,3,10. Squat 275 3,3,8.
Triceps skull crushers