T Nation

Scuba's Powerlifting Log

My name’s Steve, been training with John Bernor and the East End Barbell Powerlifting Team for just over a year and a half, so far my PR’s are:
gym:
Squat: 705
Bench: 505
Deadlift: 505

Meet:
Squat: 615
Bench: 435
Deadlift: 475

I weigh 219 right now but have been as fat as 243, and plan on doing a meet in July right now. Read T-Nation all the time and finally decided to start posting here too.

5/8/08 - ME Bench:
Shirt Bench:
add inzer super phenom
all sets done to a 2board
405x2
455x1
475x1
500xmiss
500x1

4board Press Raw:
add 100lbs of chain total
135x3
225x3
275x2 - missed 3rd rep
225x8

Incline Tate Presses:
45’sx10
45’sx12
45’sx10

God Bless.

ME Squat:
5/9/08

Back Squat:
add choked blue bands, my height about 170 @ top
add metal viking briefs and belt

235x1
325x1
415x1
465x1 1.5"above
505x1 2"above
add knee wraps
535x2 -3/4"above on both- PR, 20lbs away from my all time best single in full gear straps up, it’s been awhile since I’ve squatted w/ bands

Paused Squats raw beltless:
225x10

Standing abs:
Choked Greenx15x2sets

Pull Throughs:
Green Bandx15x2sets

God Bless.

5/10/08 - rest day, speed bench tomorrow morning, then flag football playoffs afterwards.

Gonna start adding in some cardio to stay at 220, find my weights starting to go back up a little, maybe too many carbs, but feel good so I’ll do a little cardio to keep bf in check.

God Bless.

5/11/08 - DE Bench:
Speed Bench:
alternate between comp grip (middle fing on ring) and thumbs length from smooth on each work set

add dbl mini’s
barx10
95x3
135x3
175x3x8sets

Flat DB Bench:
120’sx7
120’sx8x2sets

Bradford Presses:
95x12x3sets

Flat DB Tricep Extensions, 1min rest btwn sets:
55’sx12x4sets

God Bless

5/12/08 - Deads and Upper Back
as I do not follow a complete westside routine I do have a deadlift day, and since I have a meet coming up in July I’m trying to make sure my pull is ready…

Sumo Deads off of 45lb plate:
add single ply inzer hardcore brief
225x5
315x5
add belt
365x1
405x3, rp 405x2, supposed to be for 5 but slipped off the plates and had to reset real quick
405x3

CSRs:
100’sx5
80’sx10
80’sx8x2sets
80’sx10

Straight Bar Lat Pulldowns shoulder width grip:
180x8x4sets, def over 200, just not sure how much the apparatus the plates are loaded onto weighs, it’s the elitefts plate-loaded pulldown row combo so if anybody knows this let me know…

Seated DB Cleans:
30’sx8x3sets

Decline Situps:
25lb plate behind headx8x3sets

God Bless

ME Bench:
5/15/08

Add Inzer Super Phenom
315x1
405x1
455x1 - 1" from touching
475x1x3sets, all touched, all fairly easy, may make this my opener for my next meet. Did volume singles today to try and work a new groove, like it a lot…

5board press, raw:
315x3
355x6
355x7

Incline Tate Press:
50’sx10x2sets
50’sx12

God Bless.

ME Squat:
add metal viking briefs
145x5
235x3
325x2
add belt
415x1
add inzer t-rex straps down no wraps
505x1
555x1
595x1
645xmiss
645x1 - believe this is a PR with the straps down no wraps, missed b/c our squat bar had an accident and was bent this week, making it a pseudo buffalo bar, which would have been cool if the bend was in the middle, but it was left of center and was killing my back the whole night, and making taking a breathe at the top very difficult, but once I go back to a good bar it will feel great!

Paused Squats, raw beltless, narrow stance:
135x5
225x5
245x10 - working these up progressive overload style till the meet

Glute hams using the lat pulldown machine, purple band slight assistance at bottom:
bwx8x2sets - these are a killer!

God Bless

5/18/08 DE Bench:

Speed Bench:
dbl purples
105x3x8sets, alt btwn close and comp grip

Flat DB Press:
130’sx6
130’sx7
130’sx5

Bradford Press:
115x12x3sets

Rolling Flat DB Tricep Ext:
40’sx10x3sets
40’sx12x2sets

5/19/08 - DE Lower

Sumo Deads, raw no belt:
185x5
225x3
315x1
365x1
405x1
435x1
315x1x6sets, 30sec rest btwn these last sets

T-Bar Row:
175x8x4sets

Neutral Grip Pullups:
bwx8x3sets
bwx5x3sets

Pullaparts:
dbl minix5x3sets
minix12x2sets

5/25/08 - DE Upper
My best friend got married on Friday so w/ all of the wedding stuff my training kind of took a back seat, I needed to deload anyway so I figured a little more calories, a little less lifting why not?

bw: 220.6

Speed Bench:
dbl purples alt grip
115x3x8sets

Inc DB Bench:
110’sx10
110’sx9x2sets

DB Shoulder Press:
70’sx8
85’sx8x3sets - man I hate these

Rolling DB Tricep Ext, dead stop on floor:
45’sx10x5sets

God Bless

Deads and Upper Back: 5/26/08

So I live in the “Hamptons” and it’s memorial day weekend, and while all of my “friends” are going to the Boardy Barn today me and my training partner decided to kill some deads and upper back instead. Got a meet coming up and I’m not letting some holiday kill it. Big time steaks for dinner…

Sumo Deads, raw no belt:
135x5
225x3
315x3
365x1
405x4 - PR
405x2x2sets, would’ve gotten 3 on 1st set but my hand opened up, no chalk at this gym and hands were sweaty, whatever…

1arm Hammer Strength Iso Rows:
training partner has low back issues from a squat session a few weeks ago, not my fav exercise but it’ll do
160x10x4sets

Neutral Grip Pullups, hands shoulder width apart:
bw+25x8
bw+25x6
bwx10
bwx8

Shrugs on hammer strength machine:
4ppsx10
4ppsx12

Hammer Curls:
45’sx10
50’sx8
50’sx9

A1)Landmines
45x14x3sets
A2)Band Pull-aparts:
dbl minix8x3sets

Pull feels good, enjoy your holiday, stay safe, God Bless.

5/29/08 - ME Bench

Shirt Bench, full range:
add inzer super phenom
315x3
405x3 - 1" away
455x1 - touch
485x1 - touch
515x1 - touch, PR!

4 board Press, raw:
315x5
345x5x3sets

Incline Tate Press:
50’sx10x3sets

DB Laterals:
30’sx8x3sets

Awesome workout, can’t wait for this meet…

God Bless

ME Lower: bw: 219.6
Squats -
add metal viking briefs
235x3
235x1
325x1
add belt
415x1
add inzer t-rex straps down no wraps
505x1
595x1
straps up
645x1 - 1" above
add knee wraps to all remaining sets
680x1 - 2" above
710x1 - 3 light years above, couldn’t get hips back
710xmiss - came down 2in and reracked, bad groove
685x1 - 1" above and called up, changed bar position and hand placement, made all the difference in the world, what a stupid thing but makes a big difference w/ heavy weight, had the bar to high couldn’t get hips back.

Paused Squats - Raw beltless:
315x5 - PR

Russian Leans/Lat Pulldown GHR:
bw w/ purple assistx10x3sets

God Bless

Scuba,
Really enjoying your log. Keep it up!

thank you very much jake, keep readin, I’ll keep posting. God Bless.

6/1/08 - DE Bench

Speed Bench:
dbl mini’s
185x3x8sets - this felt great! I’m trying to move up in a circa-max type phase and I feel really strong right now, 3 week cycle w/ purples helped a lot…

Inc DB Press:
120’sx7
120’sx6
120’sx8 - PR

DB Shoulder Press:
90’sx7
90’sx8
90’sx6

Rolling DB Tricep Ext:
50’sx12
50’sx10
50’sx11
50’sx12

Great workout, God Bless

6/2/08 - Deads and Upper Back

Reverse Band Deads, Sumo:
blue bands
add single ply hardcore briefs
135x3
225x3
315x3
add belt
405x1
455x1
495x1
545xmissx2sets - no baby powder, hands getting stuck on legs, decided after discussion to move my grip in a little
525x1 - 20lb PR, grinder, big bruise now from my middle finger on my over hand digging into my quad, freakin baby powder…

Power Shrugs:
555x10

1 arm DB Rows 20x0tempo:
120’sx10x3sets

Fat Bar Pullups:
bwx8x4sets

Zottman Curls:
30’sx8x3sets

Deadlift feels like it’s coming along, who knows…just gonna keep sticking w/ it.

God Bless.

6/5/08 - ME Bench

Maxed last week, so this week was kind of a back off, slight deload week.

Bench:
add inzer super phenom
315x3
405x1
455x1x5sets - all w/in 1" from touching, form feels great, all felt really easy and might have been able to touch

Pin Press/Rack Lockouts:
ROM about 6"
225x8
315x8
365x8x2

Awesome night w/ the crew. Chris Taylor came down, haven’t seen him in awhile, for those of you who don’t know him he’s a shirt bench legend, and wore the first karin’s open back denim shirt. Saw him smoke 805 off a 2board at just over 250lb bw.

Nasty stuff, so as we’re leaving I complimented him and thanked him for his help (helped me w/ the torn ligament in my pinky and gave me ART for my lower trap that’s been bothering me), and he says to me thanks for inspiring him, coming from him that means a lot, he’s a big inspiration to me.

I love training w/ these guys, and I want to let you guys know that if you’re interested in training w/ us send me an e-mail or a PM and we’ll set something up. I’ve learned more with these guys in 1.5 years than I ever could have imagined. Stay strong.

God Bless.

6/6/08 - ME Lower

Squats:
add metal viking briefs
145x3
235x3
325x1
415x1
add t-rex straps down no wraps
505x1
straps up
595x1
645x1 1" high
all remaining sets add knee wraps
685xmiss - killer pain btwn my shoulder blades, not used to this new bar position and it kills today
685x1 - 1.5" high, stupid, came up early b/c I relaxed my upper back
685x1 - parallel, smoke show, this could be my opener/second attempt, gotta remember to get a good forward lean or I bind up and can’t make depth

Pause Squats Raw no Belt:
325x3
325x2 - felt like crap on these, back is screaming

Decline Situps w/ Plate Behind Head:
25x10x2sets
bwx15

Pullthroughs:
green bandx8
green bandx12x2sets

God Bless

6/8/08 - DE Bench

Speed Bench:
upped the weight this week, so I only did 6sets and changed the tempo to more of a 10x0 tempo, about 90sec rest btwn sets
add dbl mini’s, alt grips
barx10x2sets
135x3x2sets
170x3x2sets
200x3x6sets

Inc DB Press:
went heavy on these too, not as many reps as I wanted, but I think it’s good to go heavy on assistance work too sometimes, try to do it at least once every 6 weeks
130’sx3 PR, never done these DB’s on inc b4
125’sx4
125’sx6

Machine Shoulder Press:
gave myself a break after all the heavy stuff w/ this
150x12
150x11
150x8, about 1min btwn sets

Flat DB Tricep Ext:
60’sx12x4sets

Trained by myself today, def harder to push myself, like feeding off my training partner Juan, oh well, pulling tomorrow

God Bless