Persicutor's Powerlifting Journal

[Persicutor]

Hey so this is my first time starting an online training journal but I have been keeping track of my progress ever since I started powerlifting last summer. When I first started I had never done squats or deadlifts and I did half reps on bench with the bar over my neck (which led to rotator cuff problems). Anyways once I got the proper form down for the 3 lifts I started recording my progress:

Summer 2008:

Squat - 165 lbs
Deadlift - 275 lbs
Bench - 175 lbs

Now, around 9 months later my lifts shot up and keep getting better (see sig). When I plateaued on 275 squat, I switched from olympic style to wider stance low bar.

Thanks for reading!

[Persicutor]

Deadlift Day:

I decided to rotate from deads to rackpulls. I think I'm coming down with a slight cold so i kept it fairly light today.

Rackpulls (bar just below the knee):
135x5
225x3
315x3
405x2
495x3

Dumbbell Rows:
70x10
80x8 (x2)
50x20

Had to leave early for work.

[danmac]

Nice rackpulls. You coming tomorrow or just your bro?

[Persicutor]

No I can't, I have my last exam tomorrow.

[danmac]

Too bad, we could work on that bench.

[danmac]

You give up on working out already?

[Persicutor]

Haha no ive been really sick the past few days, doing squats this friday though no excuses.

[Persicutor]

Finally hit the gym yesterday after being sick. Wasn't expecting any PR's since I haven't squatted in 2 weeks:

Squat:
135x5
185x3
225x2
275x1
315x2 (New PR, second rep was a little slow)
295x2

Dumbbell Press:
55x8
70x6
70x0 (dead tired)

[danmac]

Nice squat pr.

Is that dumbbell bench or OH press.

[Persicutor]

Thats OH Press. I've only done dumbbell bench once but I might add it as an assistance exercise after barbell benching to try something new.

[Persicutor]

Good workout today.

Rackpulls (below knee):

225x4
315x2
405x1 (double overhand)
495x1 (belt on)
515x3 (PR)

Bench (working on form):

135x5
165x3
185x4
185x3

Side Laterals:

20x10
25x10
25x8

H-Rolls:

25x8
25x8
25x10

[T o m m Y]

solid pr dude!

[Persicutor]

Squats again today. Didn't have tons of energy but wasn't tired either so didn't go for max.

Squats:

135x5
185x3
225x2
275x1
315x3 (PR but third rep was sketchy)

Used a belt for my last set of squats and it felt solid unracking the weight but I wasn't used to it on the way down, I have to practice some more with it.

Dumbbell OH Press:

50x8
75x3 (harder than usual)
55x12
55x7

Pushdowns:

60x15
60x12 (x3)

[Persicutor]

solid pr dude!

Thanks man!

[Persicutor]

Rackpulls (below the knee):

135x5
225x5
315x3
405x2
495x1
545x1 (PR !)

Racks took all my energy so finished with light rows and curls.

DB Rows:
75's x10 (x2)
60 x10 (slow)

DB Curls:
50x6
45x8
45x6

[danmac]

Nice rackpull.

Wheres the bench work? I don't think there is any in this journal haha

[roots]

haha i just noticed that he has one session of bench in here, and its not even heavy. corey your'e brutal. nice rackpulls tho.

[Persicutor]

Squats:
135x3
225x3
275x1
330x2 (PR)
340x1 (15 lb PR!)

Both PR felt solid and I got them fairly easily so I'm gonna go for more next week.

Tried doing bench after but wasn't feeling it:
135x3
155x3
185x3

Stopped and did one set of DB OH Press:
50x10

[Persicutor]

Deadlift:
135x4
225x3
315x2
405x2
505x1 (PR!! Easy pull until above the knees..had to grind it out...gonna switch to rackpulls next week maybe)
405x6 cooldown set

Weighted Chins
(haven't done them in a few months, lost a lot of strength on these):
45x5
45x4

One set of DB curls --> 45x10

I was pretty happy with this workout. I decided I need to get my **** together and start bulking again. As soon as I get some money I'm ordering 6 tubs of muscle milk and having 2-3 shakes a day + stuffing my face with food. That should do the trick.

[danmac]

Sick PR. Can you stop though? Seriously, i was just getting caught up then this ****. haha. I may pull tomorrow, but im considering just lightening up for the week since i partied all weekend already missed two workouts, but we will see.

As for what you need to do... START TRAINING YOUR BENCH. You have two bench days in this entire training log. Both of which you went light on "working on form" or "im tired". Lets start setting some new bench records asap.

[Persicutor]

Haha I might just become a squat and deadlift specialist. I know its a ****ty excuse but I might have to keep my bench light and use a narrower grip until I get the form down because my shoulders are pretty messed from benching like crap before. I think I'm going to follow a 5/3/1 bench routine and add 1 or 2 light sets every workout to help get my form down.

[danmac]

Haha I might just become a squat and deadlift specialist. I know its a ****ty excuse but I might have to keep my bench light and use a narrower grip until I get the form down because my shoulders are pretty messed from benching like crap before. I think I'm going to follow a 5/3/1 bench routine and add 1 or 2 light sets every workout to help get my form down.

Well ya got to do something. When i was transitioning from a ****ty elbow flaired bodybuilding bench and was having bad shoulder pain, i brought my grip way in. Somewhere between a close grip in normal, like pinky an inch inside the rings. Took a ton of the pressure off my shoulders and got me used to keeping my elbows down. Anyway the pain stopped when i did this, and eventually brought my grip out further and further... well over a year to bring my grip all the way out to comp grip, im actually just recently there comfortably.
Also right when the pain was at its worst, i switched to incline bench and did it with a big arch. Again took a lot the pressure off what was hurting. Also it got some looks repping out 2 plates on incline.

[Persicutor]

So back to the gym after a week off due to working 10-12 hour 6am shifts six days in a row. Anyways I set a PR, but I'm not happy with this workout. Plus I need to add more accessory work.

Squats:
135x5
205x3
225x2
275x1
315x1
345x1 (PR: A little slow and might have cut it a little high but probably hit parallel)

Rackpulls (Below mid-shin--> bar on last peg of rack about less than a foot off the ground)

225x3
315x3
405x2
455x2

Last 2 sets were slow. I think the bar position didn't allow me to get any leg drive or momentum and so it was all back.

Also, I ordered 4 tubs of muscle milk which should come in next week so I can get my bulking back on track.

**Did some rotator cuff work b/c my shoulder sounded like a cement mixer. I'm definitely gonna do some shoulder width bench next workout.

[danmac]

So back to the gym after a week off due to working 10-12 hour 6am shifts six days in a row. Anyways I set a PR, but I'm not happy with this workout. Plus I need to add more accessory work.

Squats:
135x5
205x3
225x2
275x1
315x1
345x1 (PR: A little slow and might have cut it a little high but probably hit parallel)

Rackpulls (Below mid-shin--> bar on last peg of rack about less than a foot off the ground)

225x3
315x3
405x2
455x2

Last 2 sets were slow. I think the bar position didn't allow me to get any leg drive or momentum and so it was all back.

Also, I ordered 4 tubs of muscle milk which should come in next week so I can get my bulking back on track.

**Did some rotator cuff work b/c my shoulder sounded like a cement mixer. I'm definitely gonna do some shoulder width bench next workout.

Squats starting to move eh, good work.

Start training your bench regularly again. Start with shoulder width and try moving it out half an inch every workout or something.

[Persicutor]

Did more of a bodybuilding style workout today with light weight just to get back into benching and stuff.

Bench (pinky's on ring):
135x5
155x5
165x4 (x2)
155x5

Couldve done a more reps and weight but no spotter and going lighter made my shoulders feel better.

DB OH Press:
65x5 (felt heavy)
50x10 (touching shoulders)
50x8

BB Rows:
135x8
155x8 (x3)

H-Roll:
20x15
25x10
25x8

One set of DB Curls 50x6 then did some pushups.

[danmac]

Did more of a bodybuilding style workout today with light weight just to get back into benching and stuff.

Bench (pinky's on ring):
135x5
155x5
165x4 (x2)
155x5

Couldve done a more reps and weight but no spotter and going lighter made my shoulders feel better.

DB OH Press:
65x5 (felt heavy)
50x10 (touching shoulders)
50x8

BB Rows:
135x8
155x8 (x3)

H-Roll:
20x15
25x10
25x8

One set of DB Curls 50x6 then did some pushups.

Finally a bench workout. Keep it going!

[danmac]

You guys down to 1 day a week workouts now or what?

[Persicutor]

Haha no, I came down with the flu on Monday and I'm still a little sick. Hopefully I'll be good to go next week.

[Persicutor]

Feeling better today. Got my shipment of red bands (mini's) and decided to use them.

Deadlift (w/ bands)

135x5
225x3
315x3
405x3
405x2

Felt pretty heavy at the top. I'm guessing it added 50-70 lbs but im not sure. Anyways it was a lot of fun using the bands and I had quite the set-up in the gym...took up some room and used 4 heavy dumbbells.

BW Chins:

BWx14
BWx8
BWx5

Haven't done them in months. Felt good but I was weak. Had to leave for work after.

[Persicutor]

Long workout today. Felt pretty good.

Bench:

135x5
155x5
175x3 (x4)

Tricep Pushdown:

50x15
60x10 (x2)
50x10

DB Rows:

80x9
80x8
75x8
75x9

DB Curls:

40x11
40x8

Side Laterals:

20x10 (x4)

[danmac]

You did a bench workout!!!!!

[Persicutor]

Haha I know eh. I think at one point I had more sick days than bench days in this journal haha. Anyways I felt so weak on bench I need to get back into it. My first 175 set felt like a ton b/c I forgot about leg drive but the other 3 were easy so I'll add some more weight next week. Shoulders didn't sound too bad today either.

[danmac]

Haha I know eh. I think at one point I had more sick days than bench days in this journal haha. Anyways I felt so weak on bench I need to get back into it. My first 175 set felt like a ton b/c I forgot about leg drive but the other 3 were easy so I'll add some more weight next week. Shoulders didn't sound too bad today either.

Let me know when you want to work on some form and set up.

[Persicutor]

Squat:

135x5
185x3
225x3
275x1
315x2 (easy)
315x2 (last rep slow)
295x2

DB OH Press (below parallel):

60x7 (x3)

H-Rolls:

25x10 (x4)

Pullups:

BWx10 (gonna do a few sets next workout)

[Persicutor]

Let me know when you want to work on some form and set up.

I think I'll make a trip to the Y in a few weeks once i get my set of green bands to do reverse band deadlift. The school gym doesn't have a power rack to hook up the bands so I can't do them there. Plus I can try to get my bench form down too.

[Persicutor]

Deadlift:

135x5
225x4
315x3
405x1
455x3 (PR! could of got one more rep but saved some energy for last set)
455x2

DB Rows:

85x8 (x2) PR
85x6

Pullups:

BWx10

[danmac]

Deadlift:

135x5
225x4
315x3
405x1
455x3 (PR! could of got one more rep but saved some energy for last set)
455x2

DB Rows:

85x8 (x2) PR
85x6

Pullups:

BWx10

Thats a real impressive triple. Your back must be fried!

[Persicutor]

Yea my whole body is extremely sore from last workout. I hit the gym today but everything was sore except my chest and tris.

Bench:

135x5
155x3
185x3
185x3
185x3
155x8

My right shoulder felt very unstable and I was not happy with my form on some of the sets.

Tri Pushdowns:

55x15
70x12
70x12
70x8

[danmac]

Yea my whole body is extremely sore from last workout. I hit the gym today but everything was sore except my chest and tris.

Bench:

135x5
155x3
185x3
185x3
185x3
155x8

My right shoulder felt very unstable and I was not happy with my form on some of the sets.

Tri Pushdowns:

55x15
70x12
70x12
70x8

At least you are doing a little bench work now a days. Its good to see.

Also, i need a knee wrap man for the july meet. I dont know if you or your bro are competing, if you are you better register asap. Either way, i need to get some squat practice in soon with the person who will help me wrap. That could be you if you play your cards right haha.

[Persicutor]

At least you are doing a little bench work now a days. Its good to see.

Also, i need a knee wrap man for the july meet. I dont know if you or your bro are competing, if you are you better register asap. Either way, i need to get some squat practice in soon with the person who will help me wrap. That could be you if you play your cards right haha.

Yea I'm starting to bench again but it feels terrible so I need to work on it. And I don't plan on competing until I have a half decent bench. Unfortunately I have summer school all of July/August so I will be missing out on a great opportunity to wrap your knees haha. I'm thinking not this week but the next we could do some reverse band deadlifts at the Y, if its not too close to your meet.

[danmac]

Yea I'm starting to bench again but it feels terrible so I need to work on it. And I don't plan on competing until I have a half decent bench. Unfortunately I have summer school all of July/August so I will be missing out on a great opportunity to wrap your knees haha. I'm thinking not this week but the next we could do some reverse band deadlifts at the Y, if its not too close to your meet.

Sure, next wednesday? I am sitting down with curd to figure out how i should be training the next 4 weeks. I got a shirt too so i am going to try to learn that, and maybe take a raw opener and then go for broke in the shirt. like 405 or something dumb.

We will also work on your bench when you come haha.

[Persicutor]

Rackpulls:

135x5
225x5
315x3
405x2
495x1
545x1

Deficit Deads:

225x3
315x2
405x1
435x1

Pullups:

BWx10 (x2)

DB Curls:

45x10
45x10
50x7

[Persicutor]

Reverse Band Deadlifts (green average bands):

135x3
225x3
315x2
405x2
495x1
545x1
585x1

First time doing reverse band deads...felt awesome. Here is the 585 lb lift:

5U6xWqlqlJ4

Speed pulls with reverse bands (60 second breaks):

405x1
405x1
405x1
405x1
405x1

DB Rows:

70x8
90x7
85x8
70x7

Hypers (w/ Red Bands):

BWx8 (x4)

Did like 2 sets of chinups and tried ghetto glute ham raises with red bands but didnt work out too well.

[Persicutor]

Pin presses (elbows 90 degress):

185x6 (x3)

Rolling DB Extensions:

25x8
35x8 (x2)

Exhausted from Canada Day and 6 hours of summer school so it was a ****ty workout.

Squats:


135x5
185x3
225x2
275x2
315x2 (barely)

Speed Squats (off box):

185x3
185x3

These were supposed to be speed squats but they turned out to be super slow.

[danmac]

Pin presses (elbows 90 degress):

185x6 (x3)

Rolling DB Extensions:

25x8
35x8 (x2)

Exhausted from Canada Day and 6 hours of summer school so it was a ****ty workout.

Squats:


135x5
185x3
225x2
275x2
315x2 (barely)

Speed Squats (off box):

185x3
185x3

These were supposed to be speed squats but they turned out to be super slow.

Yeah those speed squats are way to heavy.

Why the rack lockouts for reps?

[Persicutor]

The rack lockouts were meant as a tri exercise rather than working on my lockout. They worked pretty well but they're a little hard on the elbows so I might stick with the rolling DB extensions and another exercise instead.

[danmac]

The rack lockouts were meant as a tri exercise rather than working on my lockout. They worked pretty well but they're a little hard on the elbows so I might stick with the rolling DB extensions and another exercise instead.

yeah man, im not a fan really. Why not hit some boards? Maybe some db floor press.

[Persicutor]

I didn't get anything out of boards when I used them so I'm gonna stick with some other tri exercises.

Bench:

135x8
155x5
175x4
185x3
185x3

Chins:

+25x10
+25x7
+25x5 (pullups)

Rolling DB Extension:

35x10
40x8
40x8

Pushdowns:

60x12
60x12
60x12

[danmac]

I didn't get anything out of boards when I used them so I'm gonna stick with some other tri exercises.

Bench:

135x8
155x5
175x4
185x3
185x3

Chins:

+25x10
+25x7
+25x5 (pullups)

Rolling DB Extension:

35x10
40x8
40x8

Pushdowns:

60x12
60x12
60x12

Didn't you use boards only twice, non sequentially. Give them a chance, your lockout needs work and thats how to do it.

[Persicutor]

My whole bench needs work not just my lockout haha but I see your point. I'm gonna keep focusing on bench and tri work.

Deadlifts:

135x5
225x3
315x2
405x1
475x2 PR (my floor speed is great but my lockout needs work)

DB Rows:

80x8
90x8
90x7

DB Curls:

45x10
45x7
40x8

H-Rolls:

20x12
25x10

[Persicutor]

Bench (worked on proper set-up and staying tighter but had trouble with leg drive)

135x5
155x5
175x3
195x2
175x5
175x4 (lost tightness on 4th rep)

Rolling DB Extensions:

40x8
40x7
40x7

Pullups:

BWx14

30 second break.. DB Curls:

45x10

[danmac]

Bench (worked on proper set-up and staying tighter but had trouble with leg drive)

135x5
155x5
175x3
195x2
175x5
175x4 (lost tightness on 4th rep)

Rolling DB Extensions:

40x8
40x7
40x7

Pullups:

BWx14

30 second break.. DB Curls:

45x10

Its good to see a bench workout from you. Why are you tiring yourself before your heavy sets with all that other nonsense? Get warm and ****ing giver.

[Persicutor]

Deadlift:

135x4
225x4
315x3
405x8 (Rep PR! Reset every rep, right shin bled...was fun)

DB Rows:

100x6 PR!
100x5
85x8

DB Curls:

50x11 PR!
40x12

Chins:

+35x4 (tired as hell)
BWx8

[Persicutor]

Squats:

135x5
185x4
225x2
275x5
275x4
275x4

Felt decent since I haven't done squats for around 2 weeks.

Sumo Deads:

135x5
225x4
315x3
365x3
405x3

Didn't like them at all, but felt my glutes and hips being worked which is what I wanted.

Chins:

+45x6
+35x5
+35x4

Pull-throughs:

100x6
110x6
110x6

Did these with the bottom pulley. First time doing them so I wanted to get the form down. Really felt it in my glutes so hopefully I will see an improvement in my deadlift lockout if I continue with these.

[Persicutor]

Bench:

115x6
155x4
180x5
180x5
180x5

DB Rows:

100x6
100x6
100x6

Rollin Db Extensions:

45x7 (elbows hurt so only did one set)

Push-downs:

60x20
70x12
70x12

DB Curls:

60x4 PR
50x7

[Persicutor]

Reverse Band Deadlift:

225x4
315x3
405x1
495x1
600x0 (almost got it..lockout was a bitch)
545x1

Chins:

+45x7
+45x6
+45x6
BWx10

Pull-throughs:

170x8
170x8
170x8

Hypers (red band)

3 sets of 10

[danmac]

Squats:

Sumo Deads:

135x5
225x4
315x3
365x3
405x3

Didn't like them at all, but felt my glutes and hips being worked which is what I wanted.


How come you are working sumo deads now? I thought you wanted to work your lockout.

I hate sumos, i feel like my hips are getting ripped apart and theres no power off the floor.

[roots]

yeah, sumos are the worst.

[Persicutor]

Bench:

135x5
155x4
185x5
185x5
185x5

CG Bench:

145x8
145x7

DB Rows:

85x5
105x5
90x8
90x6

Tri Pushdowns:

70x10
70x10
70x8

H-Rolls:

25x10
25x8

Db Curls:

45x10

[danmac]

Bench:

135x5
155x4
185x5
185x5
185x5

CG Bench:

145x8
145x7

DB Rows:

85x5
105x5
90x8
90x6

Tri Pushdowns:

70x10
70x10
70x8

H-Rolls:

25x10
25x8

Db Curls:

45x10

Bench is moving!

[Persicutor]

Bench is moving!

Yup, starting to push it a little more.

Squats:

135x6
185x3
225x3
285x3

Absolutely dead on these, felt weak probably because I drank the past 2 nights.

DB OH Press:

50x8
65x7
65x7

Chins:

Bwx18
Bwx12

Curls:

50x7

****ty workout but at least I forced myself to go.

[Michael667]

Keep pushin' - the payout is worth it!

[Persicutor]

Bench:

135x5
165x3
195x3
195x2
185x4

Thought I would do better on this but probably still recovering from the weekend binge drinking.

DB Rows:

90x10
90x10
90x8

CG Bench:

155x7

Tri-Pushdown:

85x10
85x8

At the end of the last set, felt my lower abs bulge out as if something burst inside. Very painful. Had to sit for a bit until the pain stopped and then i decided not to do another set just in case. Did some close grip pushups when I got home.

[danmac]

Bench:

135x5
165x3
195x3
195x2
185x4

Thought I would do better on this but probably still recovering from the weekend binge drinking.

DB Rows:

90x10
90x10
90x8

CG Bench:

155x7

Tri-Pushdown:

85x10
85x8

At the end of the last set, felt my lower abs bulge out as if something burst inside. Very painful. Had to sit for a bit until the pain stopped and then i decided not to do another set just in case. Did some close grip pushups when I got home.

Hopefully you dont have an inguinal hernia... like me! haha, its no biggie, ill get surgery someday.

Anyway lay off the hooch, but good to see you benching regularly.

[Persicutor]

Hopefully you dont have an inguinal hernia... like me! haha, its no biggie, ill get surgery someday.

Anyway lay off the hooch, but good to see you benching regularly.

Yea I have a feeling it might be a hernia. I think I might get it checked out. Did you have the same symptoms as me when yours happened?

[danmac]

Yea I have a feeling it might be a hernia. I think I might get it checked out. Did you have the same symptoms as me when yours happened?

I wasn't lifting weights, i was moving floating dock with friends. I remember feelign like i hurt something, then i had some minor swelling and pain for a few weeks. It went down and i forgot about it.

Doctor found it over a year ago now and said i need surgery. I don't feel it at all anymore so **** it.

[Persicutor]

Back to the gym today. Kept it light to make sure I didn't further injure myself before seeing my doctor tomorrow for a possible hernia.

Deadlifts:

135x6
225x4
315x2
405x3
405x3

Last set felt a very slight bulge in my lower left abdomen so I decided to stop my sets here. No pain, but didn't feel 100% even though the weights felt pretty light.

Pullups:

BWx14
BWx7
BWx6
BWx5 (terrible endurance haha)

Hammer Curls:

40x10
40x9
40x9
40x9

[Persicutor]

Went to the doctors yesterday and he said I had a protrusion at the time which led to a little tear in between the lower abs (he didn't use the word hernia) and that it should heal in 3-4 weeks if I'm careful.

Bench:

135x5
155x3
190x4
190x4
190x4

Felt pretty strong today.

DB Rows:

100x8
100x6

Rolling DB Extension:

40x8
50x7

[danmac]

Went to the doctors yesterday and he said I had a protrusion at the time which led to a little tear in between the lower abs (he didn't use the word hernia) and that it should heal in 3-4 weeks if I'm careful.

Bench:

135x5
155x3
190x4
190x4
190x4

Felt pretty strong today.

DB Rows:

100x8
100x6

Rolling DB Extension:

40x8
50x7

Good news on the no hernia. Strap that belt on for everything.

[Persicutor]

Bench:

135x6
155x3
205x3
205x3 (3rd rep barely)

DB Rows:

80x8
110x5 PR
90x10

Chins:

BWx15
BWx10

BB Tricep Extensions:

75x10
75x10

Curls:

50x6

[Persicutor]

Rackpulls (below Knee):

135x6
225x4
315x3
405x2
495x3

DB Shoulder Press:

50x8
70x6
60x10

Super tired today so it was a ****ty workout.

[Persicutor]

Squats (haven't done these in a while):

135x5
185x3
225x3
275x3
275x3

Chins:

+45x8
+45x8
+45x8

Felt really strong on these today.

H-Rolls:

25x12
25x12
30x10

[Sidior]

Nice meeting you the other day bro.

[Persicutor]

Nice meeting you the other day bro.

Yea it was nice meeting you too, and thanks for letting us try out your bench shirt and gear.

Yesterdays Workout:

Bench:

135x5
155x3
210x2
185x6
185x4

Tried bench shirt with 185lbs and i got it to touch but the shirt was pretty loose on me and it felt like I tucked my elbows too much. It was definitely different benching in a shirt and gear haha.

DB Shoulder Press:

65x8

DB Rows:

110x5
95x10
95x8

Side Laterals:

30x8

[Persicutor]

Bench:

135x5
165x2
225x0.8 (sooo close, right arm couldn't lock it out...rotator cuff felt like **** too)

CG Bench:

155x8

DB Rows:

80x10
80x10
80x10

[danmac]

Bench:

135x5
165x2
225x0 (bombed it)


Fixed.

What kind of warm up is that?

[Persicutor]

Fixed.

What kind of warm up is that?

Haha no it was pretty close. I tried it again and bombed it though. And you're the one who told me to do less warmup sets.

[roots]

haha. close on counts in horseshoes and hand grenades

[danmac]

Haha no it was pretty close. I tried it again and bombed it though. And you're the one who told me to do less warmup sets.

I would still do a few more singles to prepare your body.

Something like...

barx5
135x3
155x1
185x1 (depending on how this feels, maybe another one)
then 225x1

I guess you have less play than me since i get more jumps in weight that i can hit for singles. Like i climb 135, 185, 225, 275, then work.

I like singles for my warm up though. I read some article about it preparing your body for whats to come. It even went as far to say doing a high rep warm up will really decrease your potential power output for a single.

[Persicutor]

Short workout with danmac and roots today.

Deadlifts:

135x5
225x5
315x3
365x3
415x5
415x3

Shirted Bench (shirt was pretty loose):

225x0 (didnt really feel the shirt much and also my lockout sucks)

Chins:

BWx15

[Persicutor]

DB Shoulder Press:

50x10
70x7
60x10
60x8

DB Rows:

100x7
100x6
85x10

DB Curls:

45x11
45x9

[danmac]

DB Shoulder Press:

50x10
70x7
60x10
60x8

DB Rows:

100x7
100x6
85x10

DB Curls:

45x11
45x9

Your shoulders are strong enough. Work your top end bench ****!

Boards, lockouts, floor presses, bands, cgbp, whatever it takes!

[Persicutor]

Great workout today:

Deadlifts:

135x5
225x5
315x3
405x2
495x1 (easy)
515x0 (so close..couldnt get the lockout though)
425x6 PR

Chins:

+45x10 PR
+70x4
+25x8

Weird how my strength improved even though I haven't been to the gym much lately. Short workout because I had to leave early for dinner.

[Persicutor]

Bench:

135x5
165x4
185x5

CG Bench:

155x7
155x7
155x6 (stayed tighter on this set)

BB Floor Press:

155x4
165x3
165x3
165x3

Seated DB Triceps Press:

55x10

Pressdowns (30 sec pause):

60x15
60x10
60x8
60x7
60x6
60x5

Liked the floor press but hated the triceps press...it put too much strain on my shoulder. Pressdowns felt good until after the set, my abs felt weak. I had a mini hernia doing these a month ago so I won't be doing them again.

[Sidior]

Tri work will really help that shirted bench out, nice floor presses. I think you just need to warm up consistently and listen to your body. If you don't feel ready do additional lighter sets until you a primed.

[danmac]

Where did you buy the bands from? I figure i should suck it up and order the set, they are really useful.

[Persicutor]

Tri work will really help that shirted bench out, nice floor presses. I think you just need to warm up consistently and listen to your body. If you don't feel ready do additional lighter sets until you a primed.

Yea I definitely need to do some more tri work even for raw benching. i'll be doing floor presses regularly I guess.

[Persicutor]

Where did you buy the bands from? I figure i should suck it up and order the set, they are really useful.

Got them off Elitefts. I'm sure you can find them somewhere in Ottawa, they're just Jump Stretch bands.

[Persicutor]

Quick workout at ray friel.

Deadlifts:

135x5
225x3
315x3
405x1
455x5 PR (scraped my shins huge...entire line of blood..it was awesome)
510x0 (tired from the last set but got it above knees...damn lockout)

Chins:

+45x11 PR

[Persicutor]

Busy week but managed to get to the gym.

Deadlifts:

135x6
225x5
315x2
405x1
475x3 PR

Chins:

+45x10
+45x6
+45x5

Shoulder DB Press:

45x8
70x5 (shoulders felt unstable so decided to stop)

DB Curls:

50x8

[Persicutor]

Bench:

135x5
145x5
185x3
190x3
190x3 (last set felt better)

Floor Presses

185x4
165x6
155x7

DB Rows:

85x10
100x8
100x3 (superset)
100x1

DB Curls:

45x13 (beat danmac)

[Persicutor]

Deadlifts:

135x5
225x4
315x2
405x1
495x1 (was going for 2 but wasn't feeling it)
455x3

Chins:

+45x11
+45x8

DB Curls:

45x14 PR

[danmac]

Deadlifts:

135x5
225x4
315x2
405x1
495x1 (was going for 2 but wasn't feeling it)
455x3

Chins:

+45x11
+45x8

DB Curls:

45x14 PR

Actually i believe you said you were going for 3 when you were talking a big game last week. Just saying.

[Persicutor]

****ty workout today shouldn't have drank two night in a row before:

Bench:

135x5
155x3
185x1
225x0.5 (closer than last time but couldn't get the lockout)
205x1
185x4

DB Rows:

95x8
95x8
95x6

DB Curls:

40x10

[Persicutor]

Awesome workout today.

Deadlifts:

135x5
225x4
315x2
405x1
510x1 (PR!! hey dan whats up)

Trap-Bar Deads: (first time doing these)

420x6

Chins:

+45x12 PR
+45x8
BWx16

DB Curls:

45x9 (tired)

H-Rolls:

20x12
25x8

[Persicutor]

Shoulder was bugging me again today so decided to do light bench.

CG Bench:

135x5
155x5
165x5 (shoulder pain so stopped)

Db Shoulder Press:

60x7
60x7
60x6
50x8

Shoulder felt okay here but still a little unstable.

DB Rows:

90x8
90x8

Tricep Pushdowns:

60x10
60x8
60x8
60x8

[danmac]

Shoulder was bugging me again today so decided to do light bench.

CG Bench:

135x5
155x5
165x5 (shoulder pain so stopped)

Db Shoulder Press:

60x7
60x7
60x6
50x8

Shoulder felt okay here but still a little unstable.

DB Rows:

90x8
90x8

Tricep Pushdowns:

60x10
60x8
60x8
60x8

Congrats on the DL the other day. I see you have been doing lots of shoulder mobility work for that bench press!

[Persicutor]

Yea I got lazy with the rotator cuff exercises but I'm gonna start doing them again.

Yesterdays workout:

Deadlift:

135x5
225x4
315x3
405x2
495x1
455x4

Chins:

+70x6
+45x8

DB Curls

45x8

[Persicutor]

Short workout today.

Squats (haven't done these in 2 months so i didn't want to kill myself on these):

135x6
185x5
225x5
225x5
225x5

I expect to be very sore for the next week.

BB OH Press:

95x8
115x6
115x6

These didn't bother my rotator cuff but the squats did and my shoulder felt extremely bad so I did a bunch of rotator cuff exercises afterwards.

[Persicutor]

Just started a new routine...pretty much defranco's WS4SB but only 3 days a week. Today was upper body repetition day.

DB Incline:

50x10
65x8
70x8
70x6

Facepulls/Chins superset:

55x12/BWx10
55x10/BWx8
55x8/BWx4 (dead tired)

Side Laterals:

20x10
20x10
20x10
20x10

Skullcrushers:

65x11
65x10
65x8

Pressdowns:

55x20

[Persicutor]

Max effort upper body day:

Weighted Chins:

+25x6
+45x5
+70x6
+45x8

DB Bench (light):

50x18
50x14

DB Rows/H-Rolls superset:

80x10/20x15
80x9/20x12
80x8/20x12

Hammer Curls:

40x8
40x6
30x10

[danmac]

Max effort upper body day:

Weighted Chins:

+25x6
+45x5
+70x6
+45x8

DB Bench (light):

50x18
50x14

DB Rows/H-Rolls superset:

80x10/20x15
80x9/20x12
80x8/20x12

Hammer Curls:

40x8
40x6
30x10

You forgot the max effort stuff.

[Persicutor]

Its Defranco's program so for max upper body you do a max set of 3-5 of either bench,floor press or weighted chins. I didn't have a spot and my shoulder is bugging me still so I went with the chins.

[danmac]

Its Defranco's program so for max upper body you do a max set of 3-5 of either bench,floor press or weighted chins. I didn't have a spot and my shoulder is bugging me still so I went with the chins.

Its just weird seeing max effort and not seeing bench or some variation. Also at 6 reps, its pushing it.

[Persicutor]

Yea I didn't think I'd get that many reps for that set.

Deadlifts:

135x5
225x5
315x2
405x1
515x1 PR!! (had more in the tank too)

Rackpulls: (below knee)

225x5
315x5
405x3
495x3 (felt hard)

Hyper-extensions:

+45x15
+45x15
+45x15

Ab circuit:

3 sets x 10 reps each of: http://www.youtube.com/watch?v=izDf0MCR2DU

Good workout today. I find I have more motivation to hit the gym now that I have a set routine. plus I finally got 3 tubs of muscle milk so its time to start bulking again.

[Coke]

Wow, that's a huge pull session man.

[Persicutor]

Wow, that's a huge pull session man.

Thanks man, I was pretty happy with it.

Lockouts (elbows on floor):

135x10
165x8
165x8
165x8

Facepulls/Chins superset:

50x15/BWx12
50x12/BWx10
50x12/BWx8

Side Laterals:

25x8
25x8
25x8

Skullcrushers:

65x10
65x8
65x8

[Persicutor]

Bench:

135x5
155x5
185x2 (could have got at least 5 but my right rotator cuff is ****ed)

CG supplemental:

135x14
135x10

My left arm was not tired at all, so the right shoulder is holding me back.

DB Rows:

80x10
80x10

BB Curls:

85x6
70x12

switched to DB b/c it felt easier

DB Curls:

45x8

could barely do 8 with my right arm and my left was not even close to tiring, i was pretty pissed. I've been doing rotator cuff work lately and it seems to be getting worse so I might be going to see a physiatrist and maybe get an MRI.

[Persicutor]

Weighted Chins:

BWx8
+45x10
+45x5
+45x5

DB Rows:

80x8
80x8
80x8
50x10

Facepulls:

50x12
50x12
60x10

Pushdowns:

60x12
60x12
60x10

My right shoulder is still bothering me and it has lost a lot of strength, so I'm going to make an appointment soon to get it checked out.

[danmac]

I hope your shoulder is not to bad. Be prepared for the doc to tell you not to bench ever again. You would love that though, an excuse not to bench.

[danmac]

How are the injuries coming along? Taking some time off?

[Persicutor]

How are the injuries coming along? Taking some time off?

Kind of. I'm only going to be going 2 days a week now and I'm making an appointment tomorrow for my shoulder. It's getting worse though and its starting to affect other exercises like chins and stuff.

Deadlifts:

135x5
225x5
315x3
405x1
455x4

Chins:

+35x10
+35x7

stopped after my shoulder was bothering me

Pushdowns:

50x12
60x10
70x12
70x12
70x20

It sucks, I wanted to stick with my new program but the exercises/volume is irritating my rotator cuff so I will be cutting out a lot of exercises involving shoulder movements for a bit.

[danmac]

Kind of. I'm only going to be going 2 days a week now and I'm making an appointment tomorrow for my shoulder. It's getting worse though and its starting to affect other exercises like chins and stuff.

Deadlifts:

135x5
225x5
315x3
405x1
455x4

Chins:

+35x10
+35x7

stopped after my shoulder was bothering me

Pushdowns:

50x12
60x10
70x12
70x12
70x20

It sucks, I wanted to stick with my new program but the exercises/volume is irritating my rotator cuff so I will be cutting out a lot of exercises involving shoulder movements for a bit.

Thats brutal. Bring your grip in on the chins, it will help.

[Coke]

Too bad about the shoulder, it will be interesting to hear what the doc has to say. Basically, you may have to lay off it altogether for just a bit which helps it heal faster, rather than trying to work around it.

Props for going at it...maintaining some good numbers, especially with the deads.

[Persicutor]

Yea I just had my appointment yesterday and he basically said shoulder problems are difficult to diagnose so I got an xray and he's sending me to a sports medicine specialist in 2 weeks.

Yesterdays workout with danmac and roots:

Reverse Band Deadlifts (green bands):

225x5
315x3
405x2
495x1
585x1 (tough)
495x5

Tri Pushdown:

140x12
150x12
150x12
150x15

Deficit Deads (probably a 4" deficit):

315x4

[danmac]

You want to train saturday? I need some spotting/ filming of my 370 bench.

You can do some arm supported curls and maybe some leg extensions haha.

[Persicutor]

Yea but it'll have to be mid to late afternoon, and I don't want to go to orleans.

[Persicutor]

Quick workout 30 min before gym closed with danmac and roots.

Squats:

135x8
185x5
225x5

The position of my arm during squats really aggravated my right shoulder.

Tri-Pushdown:

60x12
60x15
75x12
75x15

[Coke]

Glad to see you get into the gym that way despite your plight...the deads you performed the other day were very nice.

[Persicutor]

Glad to see you get into the gym that way despite your plight...the deads you performed the other day were very nice.

Thanks man, thats pretty much all I can do so I don't aggravate my shoulder.

Todays workout:

Deadlifts:

135x5
225x5
315x3
405x1
520x1 PR!! (got it above my knees then it was tough after that but didn't hitch)

Deficit Deads: (off a plate)

405x4 (paused every rep...tired as hell from that max)

Tri-Pushdown:

50x15
60x12
60x8/50x8/40x7 superset

[Coke]

Props on the new PR...the deads (along with the pushdowns) are really helping you stay in the game and in a major way.

[Persicutor]

Wasn't planning on hitting the gym tonight but went with danmac.

Band Deadlifts (against red bands):

135x5
225x5
315x4
405x3 (felt like 5 plates at the top)

A little sore from deads a few days ago but I didn't feel like doing anything else.

Chins:

+45x7
+45x5

These felt alot harder since I havent done them in a month. My shoulder was feeling a little better since I've been resting it.

[Persicutor]

So I had my appointment today with the sports medicine specialist. He moved my arm around a bit to test my rotator cuff strength and everything's fine with that which is good. But when he moved my arm backwards and up, there was a crunching sound that he said could be tendons rubbing against bone.

Anyways he found a certain spot on my upper back that was grinding and said that it's chronic trapezius strain. Basically overuse caused micro-tears which didn't allow the muscle to glide smoothly over each other and probably reduced blood flow to the area which led to loss of strength.

So now I have a physio appointment on wednesday to get Active Release Technique (ART) which is basically a deep tissue message that is supposedly very effective. (heres a vid about it: http://www.youtube.com/watch?v=kfvwkTVI5Yo and another link describing my problem: http://www.squidoo.com/scar-tissue-muscle-adhesion-removal ). It's supposed to work pretty fast and if the problem acts up again I can just book another session.

** On a side note I asked him about my collarbone that I broke a few years ago and how they put me in a sling instead of a figure 8 brace and he told me that they only use the figure-8 brace if the broken bones overlap by 2-3 cm so that the bone can be pulled back in the proper position. He also mentioned that the sling could have affected my posture since my arm and shoulder were slumped forward at the time and that could have also contributed to my shoulder problem.

[Persicutor]

Got to the gym after my exam today.

Squats: (took it light here, haven't done them in a while)

135x5
185x5
225x5
225x5

DB Rows:

55x10
75x8
75x8
75x8

Facepulls:

40x15
50x12
50x12
50x12

Tri-Pushdowns:

60x15
70x12
70x12
70x8/60x7/50x7 dropset

[Coke]

Thankx for sharing the diagnosis from the sports doc, wish you well man...fine effort, glad to see the squats in the mix.

[danmac]

Well thats good that you figured out the problem and solution to the shoulder issues. Hopefully you get fully recovered fast and can start benching with me when i come to train at ottawa u full time.

I still have a ways to go to get my dead back up to beat you, so dont worry, you have time.

[Persicutor]

I had my appointment a few days ago and the physiotherapist said that I had a bunch of muscle knots that most likely were pressing down on a nerve (which explains the weakness). He did ART and got a few of the knots out but he said it'll take a few sessions, so I have another one booked for monday. I'll make sure to ask him specifics about my routine and how to prevent this from coming back so I can start benching and doing shoulder work.

[Persicutor]

So took a couple weeks off during the holidays. Went to florida for vacation and used their gym full of machines so nothing heavy there.

Trained today. Felt extremely weak and was also tired from early class. i've only gone to physio once and it helped a bit but now my shoulder is back to before and I have to wait to get physio again.

Bench (just to see how it felt):

135x5 (holy **** this felt hard and my right arm barely had any strength to move it..so I stopped)

Deadlifts: (took it easy since I haven't done them in a while)

135x5
225x5
315x5
405x4 (felt heavy without a belt..decided to stop)

Tri-Pushdown:

60x15
60x16
60x15
60x12

Tri Rolling Db extensions:

40x8
40x8
40x8

Tate presses:

40x8
40x8
40x8

So basically deads and tri work is all I can do.

[roots]

sick bench

[Coke]

Good job getting the session in man.