View Full Version : Kimboss' Powerlifting Internet Thing Deluxe

Kimboss

07-29-2010, 10:21 PM

Thought I'd start an online journal to keep myself motivated.

Age: 23

BW: ~210lb

About to start a push to get over 220lb, with a 600lb deadlift and a 450lb squat.

Two recent workouts:

Box Squats

375 x 2

330 x 5

330 x 5

BB Rows

285 x 5

285 x 3

265 x 8

Seated Overhead DB Extension

125 x 6

125 x 5

125 x 5

... and yesterday:

Sumo Deadlifts

530 x 2

485 x 1 x 6

45 Degree Incline Bench

200 x 2

200 x 2

175 x 6

175 x 6

Pullups

BW + 40 x 3

BW + 40 x 3

BW + 40 x 3

BW x 7

Seated Overhead DB Extension

130 x 6

130 x 3

120 x 6

:)

Kimboss

08-03-2010, 01:56 AM

Had to train a good six hours earlier than I would normally, so strength was well down due to lack of food and a poorly working CNS. Quite frustrating!

Speed Deadlifts

285 x 1 x 6

Slowwwww.

BB Rows

295 x 3

290 x 4

290 x 4

290 x 4

285 x 6

DB Shoulder Press

75s x 3

70s x 4

70s x 4

70s x 4

65s x 10

Leg Press

400 x 10

400 x 10

Ehhhhhhhhhh... pretty **** all round. Next time will be better!

chaddukes

08-03-2010, 04:55 AM

Welcome. Strong numbers all around.

Kimboss

08-06-2010, 05:05 AM

Cheers, Chaddukes.

Pretty good workout today.

45 Degree Incline Bench

200 x 3

200 x 3

175 x 6

175 x 6

BB Rows

295 x 5

295 x 4

295 x 4

295 x 4

220 x 20

Seated Overhead DB Extension

135 x 5

135 x 5

135 x 5

Flat DB Press

65s x 9

65s x 6

Haha, my triceps and chest were so fried here, with such little weight lol.

Good luck with your goals man, great workouts in here.

Kimboss

08-10-2010, 11:46 PM

Pretty sick today - spewed before AND after training! Should have listened to my better judgement and just taken the day off but that's in hindsight. Gonna have a week off training now, feel a little beat up.

Elevated Sumo Deadlifts

440 x 1

440 x 1

440 x 1

375 x 5

First time doing these - incredibly ****ing hard.

Assisted Glute Ham Raise

BW x 5

BW x 5

BW x 5

BW x 5

Leg Press

440 x 10

440 x 10

Preacher Curls

70 x 10

70 x 6

Kimboss

08-11-2010, 12:06 AM

Gonna start training 3x a week again, so here's a new routine.

Day 1

Max Effort DL/SQ

Assisted Glute Ham Raise

Leg Press

Preacher Curls

Day 2

Incline Bench

BB Rows

OH DB Extension

Pulldown Abs

Day 3

DE Squats

Elevated Deadlifts

Assisted Glute Ham Raise

Preacher Curls

Day 4

Closegrip Bench

Pullups

Flat DB Press

Pulldown Abs

Pretty excited to get back into it after I recover/deload!

Kimboss

08-17-2010, 04:14 AM

Aug 17

Speed Squats

175 x 1 x 8

175 is about 40% of my 1RM, so these were pretty damn quick.

Elevated Conventional Deadlift

365 x 5

365 x 4

365 x 4

My whole posterior chain was very tight during these, and it was quite uncomfortable. I haven't properly done conventional deadlifts for about.... three years, but I thought I'd be a little bit stronger on these.

Assisted Glute Ham Raise

BW x 8

BW x 6

BW x 6

BW x 6

Easier than last week, but still pretty brutal.

Leg Press

460 x 10

460 x 10

Preacher Curls

85 x 8

70 x 8

bojackson

08-17-2010, 07:08 AM

good work in here!!!

Kimboss

08-20-2010, 05:05 AM

Cheers, bojackson.

Finally starting to feel (somewhat) healthy again. My aches and pains are a bit less severe these last few days.

45 Degree Incline Bench Press

200 x 3

200 x 3

200 x 3

Seated OH DB Extension

135 x 8

135 x 7

135 x 6

Maxed out on these just about, 135 is the biggest DB in the gym.

Flat DB Press

65s x 9+3+1 (rest paused)

Wow, again, by the time I do my DB pressing my chest and triceps are fried. I wonder what I can do fresh.

Preacher Curls

85 x 10+3+0 (rest paused)

Pulldown Abs

155 x 8 (seated)

155 x 8 (seated)

110 x 8 (standing)

Kimboss

08-23-2010, 04:04 AM

Pretty sweet workout! Actually felt relatively strong, which is a change from recent workouts.

Box Squats

375 x 2

375 x 2

375 x 2

350 x 5

BB Rows

310 x 3

310 x 3

285 x 10

285 x 8

Three plates per side on rows... finally. Form was a wee bit dodgy, but I'll take it :)

Assisted Glute Ham Raise

BW x 8

BW x 8

BW x 8

BW x 8

Standing Pulldown Abs

115 x 8

115 x 8

Kimboss

08-26-2010, 04:02 AM

Easy workout today, left feeling like I could have done another, despite making good progress.

BW: 218lb, I guess at around 12-13% bodyfat.

Seated DB Shoulder Press

75s x 8

75s x 5

75s x 4

Flat DB Press

65s x 12+3+1 (rest paused)

Close Grip Bench

135 x 12+4+2 (rest paused)

By now my triceps are toast.

Preacher Curls

95 x 7

90 x 5

DB Lateral Raises

35s x 15+5+3 (rest paused)

Kimboss

08-29-2010, 05:24 AM

Lower back was really tight and achy today :(

Bodyweight: 220lb

Speed Sumo Deadlifts

265 x 1

265 x 1

265 x 1

265 x 1

265 x 1

265 x 1

485 x 1

Elevated Conventional Deadlifts

375 x 3

375 x 3

375 x 3

375 x 3

Leg Press

485 x 12

485 x 8

Pulldown Abs

115 x 12

115 x 8

Kimboss

09-01-2010, 05:46 AM

Incline Bench

220 x 1

215 x 1

210 x 2

Flat DB Press

65s x 16+4+2 (rest paused)

Seated DB Overhead Extension

130 x 8

130 x 7

130 x 7

130 x 5

Preacher Curls

95 x 10+2 (rest paused)

85 x 5

Kimboss

09-05-2010, 03:55 AM

Box Squats

375 x 3

375 x 3

375 x 3

375 x 3

BB Rows (Yates Rows?)

310 x 6

310 x 5

265 x 12

265 x 8

Assisted GHR

BW x 12

BW x 10

BW x 8

BW x 8

Pulldown Abs

115 x 15

Kimboss

09-07-2010, 04:26 AM

Did a body building workout today. Pretty gay.

DB Shoulder Press

75s x 10

75s x 7

Closegrip Bench

155 x 13+3+2 (rest paused)

155 x 10

155 x 7

Cable Curls

10 plates x 13+3+2 (rest paused)

Lateral Raise

35s x 18+5+3 (rest paused)

Kimboss

09-10-2010, 04:39 AM

Did some heavy deadlifts today... strength is still way down for some reason; I feel as if my body has "forgotten" how to do the lift.

I'm also getting a little fat: 220 at 13%?

Sumo Deads

485 x 2

485 x 1

485 x 1

6 weeks ago I pulled 530 for 2... wtf. I'm not overtrained, I'm not dieting.. I have NFI what's going on. I'm the strongest I've ever been on every other lift, but my deads are going backwards.

Good Mornings

265 x 8

285 x 7

285 x 7

300 x 5

Really pleased with these.

Very Low Box Squats

135 x 10

175 x 10

175 x 10

Cable Curls

10 plates x 16 + 4 + 2 (rest paused)

Kimboss

09-13-2010, 03:44 AM

Incline BB Press

210 x 2

210 x 2

210 x 2

210 x 2

Flat DB Press

70s x 12 + 3 + 2 (rest paused)

Seated Military Press

110 x 8

110 x 7

110 x 5

Tricep Pushdowns

2 plates x 11 + 4 + 3 (rest paused)

Kimboss

09-16-2010, 04:20 AM

Speed Deads

265 x 1 x 6

Some fast, some slow... need to really work on my technique.

Very Low Box Squats

220 x 8

240 x 5

240 x 5

240 x 5

BB Rows

265 x 15

265 x 11

265 x 10

Pulldown Abs

115 x 15

115 x 9

Fine efforts throughout bro, props.

Powered by vBulletin® Version 4.2.2 Copyright © 2014 vBulletin Solutions, Inc. All rights reserved.