T Nation

Powerlifting Training Log


#1

Been logging for awhile on another site, decided to start a log over here too. I am 33 been training for 5 years. Currently weighing 209 at 5'10''. I have competed only 3 times with my best meet done in June 2011, where I went 500,365,500 at BW 212 in 2-ply gear.

My training is of the Westside template. I train at home in my basement and travel one day a week for max effort bench with a great group of guys.

As of now I have a bench meet planned for Dec 3rd, my bench is still piss poor, but its a charity meet.

After that I am looking to possibly hit the Gorilla Barbell Squad SPF meet in spring of 2012.

Gonna back log about a months worth here to get this log rolling.


#2

9/29/11

ME Raw Conventional Pulls from floor
135*10*2
185*6
245*6
add belt
295*3
335*3
385*1
425*1
450*1
475*1
415*1*3

Lying Leg Curls
75*10
105*8
135*8
150*6

Pull throughs
100*10
120*10
140*10

1 Arm DB Rows
100*8*3

Hammers
509*10*3

DONE

Been fighting a sinus infection last week, it has seriously kicked my ass, finally today I can almost breathe normal again


#3

10/3/11

Sumo Pulls---Not really in my schedule, but a buddy stopped over wanting to pull, so i couldn't let him work alone in my gym..
135x10
225x6
315x3
365x1
405x1
455x1
475x0

BB Shrugs
135x15
225x15
315x12
365x10
405x6

Lat Pull Down
80x15
100x12
120x10

BB Curls
45x15
65x12
85x10

DONE


#4

10/5/11

DE Bench
45x12x2
add minis
45x6x2
95x3x3
115x3x3
135x3x3

CGBP
135x10x3 plus minis

Incline Tates
35x12x3

Bent Over DB Lateral Raise
25x15x2

Plate Raise
45x2

Facepull
80x12x2

DONE


#5

10/6/11

ME Squats Single Ply Briefs to 16" Box
45x10
135x6
185x3
225x3
275x3
315x1
add briefs
365x1
405x1
440x1
475x1
425x1x3

SLDL
185x5
225x5
275x5

Avg band GM
8-8-8

BB Row
135x8
185x8x2

Hammers
45x10x2

DONE


#6

10/9/11

ME Bench at Musclehead's
45x10x2
95x6x2
135x6
185x6
225x3
275x1
315x1 slingshot
add 2 ply f6
365x1 2 board
385x1 2 board
365x3 2 board
370x2 2 board, could not lock 3rd out
365x2x3 1 board

DONE


#7

10/10/11

Press Assistance

Pin Press off #6
45x10x2
135x10
185x6
225x6
275x3
315x3

Close Grip off pin #6
185x6x3 plus monster minis

Straight Bar Curls
45x10
65x8
95x6x2
105x8

Lat Pull Down
80x10
120x10
160x10

DONE


#8

10/10/11 PM

DE Squat 16 box
45x10x2
95x10
135x10
add light bands
135x2
185x2
225x2x8

Leg Ext
105x25
135x25

Single Leg Lying Curl
60x12
75x12

Avg + Monster Mini Band GM
15-15

BB Shrugs
275x12x2

Decline Sit up
25-25-25

Cable Curl Overhead
60x20
80x12

DONE


#9

10/14/11

Foam Roll warmups

ME Pulls from 2 inch deficit
135*8
185*6
225*3
275*3
315*1
365*1
405*1
455*1
475*1
425*1*2

Romanian DL
225*5*3

GM
135*6*3

Seated Cable Row
140*8
180*8
200*6

Hammers
45*10*3

Standing cable Crunch
80*12*3

Standing Avg Band Oblique Crunch
15-15-15

5 min stretching

DONE


#10

10/16/11

ME Raw Bench
45x10x3
add 80# chain
45x6
95x6
135x3
185x1
205x1
225x1
245x1
255xfail
185x1
185x1

CGBP with 80 of chain on
135x6x3

Cable Pressdown
150x10x3
180x10

Wide Grip Lat Pull
5 sets of 10

DONE


#11

10/19/11

DE Bench
45x10x3
add minis
45x10x2
75x3x3
95x3x3
135x3x3

Reps
135x22
95x24

Flat Tates
35x12x3

DB Rollbacks
35x8x3

Supine DB Front Raise to Overhead
15x10x3

DB Bent Over Lateral
25x10x2

Light Band Facepull
15-15-15

Ab Wheel
12-12-12

Decline Situps
20-20-20

DONE


#12

10/25/11

ME Squats Raw to 16" box
45x10
95x6
135x6
add avg bands
135x3
185x3
225x3
add light bands
225x1
add monster mini bands
225x1
add mini bands (305 in bands at top)
225x1
245x1
265xfail

Romanian DL
225x7
275x5
295x5

GM
155x5
175x5
185x5

BB Row
135x8
165x8
185x8

Hammers
45x10x2

Russian BB Twist
25x10
30x10

DONE


#13

Video of the 245 BB + 305 band tension,,,550 at the top


#14

10/28/11

Dynamic warmups and foam rolling

ME Geared Squats
45x10x2
95x6
135x6
185x6
245x3
add sinlge ply briefs
295x3
335x3
385x1
425x1
add 2 ply hardcore suit
475x1
505x1
stopped here, 505 felt good, we only had 2 of us squatting with no extra help, one of the joys of trainig at home

Speed Pulls
245x2 light band x 3sets conventional
245x1x2 conventional
245x1x3 sumo

SLDL
245x6
295x6
335x6
335x6

Lying Leg Curl
3 sets of 12

Standing Avg Band Crunch
12-12

DONE


#15

10/30/11

ME Doubles in Shirt
Dynamic Warmups
45x10x2
95x6
135x6
185x3
225x1
add 2 ply F6
275x2 2 board
295x2 2 board
315x2 1 board hard time touching
325x2 2 board
335x2 1 board
345x2 1 board
355x2 1 board
355x2 1 board
355x2 1 board
355x2 1 board

DONE

Still working on my technique, learning alot and it will all come together with time..


#16

10/31/11

Bench Accessory

CGBP
45x10
95x6
135x6
185x3
205x3
225x3

Incline DB
70x10
70x10

Incline tate
35x10
45x10
50x10

Med Grip Lat Pulldown
4 sets of 8

Dips
3 sets of 8

Mini Band Pull Apart
25-25-25-25

DONE


#17

11-1-11

DE Squat

45x10
95x6x2
135x6
185x3
add light bands 80# at top
185x2
add single ply briefs
225x2
235x2x8

Dimel DL
225x10x3

Front Squat
135x12x2

GHR
5-5-5-5

Back Ext
15-15-15

Rickshaw Shrugs
225x15x3

DONE


#18

11/3/11

DE Bench

45x15x2
95x8x2
135x6x2
155x3x2
add mini bands 60# at top
155x3x9 rotating 3 grips

DB Rollback on Floor
30x10x3

V-Bar Pressdown
3 sets of 12

Defranco Shoulder Saver 2 rounds
35# plate raise x10
15# DB Lateral Raise x10
15# DB Shrug,Clean,Press x10

Facepulls
80x12x3

Hanging Leg Raise
12-15-12

DONE


#19

11/7/11

Some light bench and tris. Popped something in my shoulder on 11/5 and looked like a AC joint seperation. Went to the DR today and she says its just a sprain and I can go about my normal business and use ice and motrin, so just wanted to feel some weight today

10 min worth of rotator cuff prehab with bands

Flat Bench
95x20
95x20
95x20
135x10
135x10
135x10

Flat Tate
30x12
40x12
40x12

Tricep Cable Ext
3 sets of 12

DONE

Shouler is sore, hitting a ice pack and 800 of motrin and see how it feels tomorrow.


#20

11/11/11

ME SSB Squats to 16"box
30x10x2
80x10
135x6
185x6
225x3
275x1
315x1
335x1
355x1
275x3
275x3
275x3

SSB GM
135x8
155x8
175x8

GHR
6-6-6-6

Pendlay Row
135x8x3

BB Curl
65x10x3

Hanging Leg raise
12-12-12

Decline Situp
12-12-12

DONE