T Nation

Nator's Powerlifting Log


#1

About this time last year I kept a log on here for about 8 months leading up to my nationals meet . so not wanting to break with my tradition and in order to help me track my training , I figured I would do it again .

Current stats Usapl/ ipf conditoins,single ply ,drug free etc. etc.

Class 275
squat -678
bench-350
Deadlift - 645

update as of april 2009
class 275
squat-689
bench-358
deadlift-655
total-1703

My Current goals are to squat in the low 700's bench 400 and deadlift 675+.

Thursday 9-25-08

Deadlift
5/135
5/225
5/315
3/405
1/455
1/475
3/1/500
1/475
1/455

Close stance squat
5/5/320

Close grip bench ( with foam pad )
6/6/195

lat pulls
2/8/170

db hammer curls
2/6/55
1/6/60


#2

Sunday 9-28-08

squat
5/135
5/225
3/315
3/385
3/405
3/3/415
3/405
3/395

Bench
6/6/195 medium grip

deadlift (sumo)
5/4/365


#3

Tuesday 9-30-08

Bench
5/135
5/185
3/235
3/245
3/265
shirt on
3/275
3/3/295
3/285
3/275

rack lockouts
2/1/315
2/2/295

squat
5/135
3/225
3/315
3/3/350

Deadlift
5/225
3/3/315


#4

That's a decent squat and dead for USAPL. What kind of approach to training do you use?


#5

I have used a little bit of every thing at this point . But currently I am on a volume style approach similar to a sheiko . Lots of main lifts with little assistance work . My assistance comes through my variations in the core lifts preformed throughout the week .

Thursday 10-2-08

deadlift
5/135
5/225
3/315
2/405
2/455
2/500
suit on
3/2/535
suit off
2/500
2/455

close stance squat
5/135
3/225
3/315
3/3/350

Close grip bench
5/135
5/185
5/4/205

scap retraction lat pulls
2/8/175

curls
3/6/135


#6

That seems to be pretty popular lately with a lot of the tested 1ply lifters these days. I live in Georgia and I have known soem guys that trained over at the Quest Gym. It sounded like those guys were using routines similar to Sheiko. I really liked this training style when I did it.

My raw strength and my overall conditioning become very good on it. However, I had a hard time translating the strength to a full gear maximal lifts- especially on bench and squat.

How do you incorprate shirt work into all the volume?


#7

Well currently I am using a modified 3x3 template .So it is a volume block of 4 weeks followed by an intensification block of 4 weeks so basically you peak around 95-100+% every 8 weeks . In terms of shirt work That is a work in progress .

As you can see from my numbers listed my Bench is lagging far from where it needs to be . In the past I have most times just used a shirt for the last 6-8 weeks before a meet ,having one bench session per week in the shirt and the other workouts being raw.

But right now I am experimenting with ways to change that .I think that getting into my shirt more frequently will be the key to bringing up my bench .


#8

Sunday 10-5-08

Squat
5/135
5/225
3/315
3/365
1/405
1/435
suit on straps down 2/475
3/500
3/525
2/3/560 add light wrap
2/3/540

Bench
5/4/205

Sumo Deadlift
3/315
3/3/405

Standing abs 2/8/100


#9

Tuesday 10-7-08

BEnch
15/135
5/185
3/225
2/245
2/275
shirt on
3/2/305
2/295
2/285

Squat
3/315
2/3/365

back started hurting so Took deadlift way down today

DL standing on black
3/225
2/3/315


#10

thursday 10-9-08

deadlift
5/135
3/225
3/315
3/405
1/455
1/500
suit on
1/535
1/555
3/1/585
suit off
1/535
1/500

squat
3/3/365

bench
5/4/210

db curls
2/6/50's

My back has been bothering my a little for the last few weeks and i think it might have something to do with the amount of volume it is getting . So over the next few weeks i will be looking to cut down on that . And addres some issues regarding my squat set up that might be leading to some of the problems as well.


#11

Sunday
10-12-08

squat
10/135
5/225
3/315
2/365
2/395
2/425
3/2/455
2/435
2/425

Bench
5/4/210

Deadlift
3/3/405

Hanging knee rasies
3/8

Lot of stretching and mobility work for my back today before and after the workout . And it seems to be feeling a little bit better .


#12

tuesday 10-14-08

Bench
10/135
5/185
3/225
2/245
2/255
3/2/270
2/255
2/245

Squat
3/3/365

Sumo deadlift
3/3/415


#13

thursday 10-16-08

Deadlift
5/135
5/225
3/315
3/405
2/455
2/485
3/2/515
2/2/495

squat
3/3/365

bench close grip
5/4/210

lat pulls 2/8/150

curls
2/10/60


#14

saturday 10-18-08

squat
10/135
5/225
3/315
2/365
2/410
2/440
2/2/470
1/470
1/455
1/425

bench
5/4/210

deadlift
3/3/405


#15

tuesday 10-21-08

BENCH
10/135
5/185
3/225
1/255
1/270
3/1/285

Negative
2/1/365

squat
3/3/325

deadlift
3/3/365

hanging leg rasies
2/8


#16

thursday 10-23-08

deadlift
5/135
5/225
3/315
2/405
1/500
1/535
2/1/555
1/565
1/535
1/500

squat
3/3/335

bench
5/4/210

lat pull
2/8/180

hammer curls 2/6/60's

15 min light cardio


#17

Sunday 10-26-08

squat
5/135
5/225
3/315
1/405
1/435
1/465
3/1/500
1/455

bench
5/4/210

deadlift
3/3/375


#18

tuesday 10-27-08

bench
10/135
5/185
2/225
5/235
3/245
2/1/255

squat
3/3/325

deadlift sumo

3/3/365


#19

Deadlift

10/135
5/225
3/315
2/405
4/445
2/475
2/1/505

squat
3/3/315

bench
5/4/215


#20

Sunday

squat
8/135
5/225
2/315
4/405
2/425
2/1/455

bench
5/4/195

deadlift

3/3/365