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adamjuiceman
03-22-2011, 05:02 PM
Howdy there,
This is my new accountability work sheet for power lifting. I haven't done a meet yet, but my friend Jeremy suggested getting to one to see if I even like it so I'm mulling that over. I'm just starting out with squatting and have been benching harder for a couple months is all due to a shoulder impingement. My dead lifts are starting to go up finally because I can now hold the bar with enough weight to work my back. I've been doing no strap training because my grip has always been on par with kindergarten girls.

adamjuiceman
03-22-2011, 05:19 PM
I forgot to put in my stats.
5'3" 160 lbs,
squat...maybe 140-150
Dead... about 275-290 depending if i really could hold the bar.
Bench... 190
Curl...95
These are all calculated, so I know they may be off by a few but I'm just using those numbers to base my new program off of for now.

adamjuiceman
03-22-2011, 05:26 PM
This was my first day to squat. I've been doing a few weeks of Smith machine training to get my hips and all that started in the right direction.
1. Squats in the power rack with pins set at a bit below parallel.
Bar x 10
95 x 8
95 x 8
115 x 6
None to failure.
2 Leg Ext.
120 x 10
135 x 10
140 x 8
None to failure.
Leg curls lying
80 x 10
80 x 8
80 x 8
I knew if i went to 10 on the second and third I would fail, the last set was close and I still stayed in my rep range with out failure. This was my first day back at the leg curl machine so I figure a day of missed assessment by 2 reps isn't bad.

adamjuiceman
03-22-2011, 05:29 PM
1. 2 sets with DB
60 x 8
60 x 8
didn't like how that felt, it was pretty much a squat.
2 sets with trap bar
140 x 8
140 x 8
2.Back extensions.
1 set of 6, erectors were pissed at me so I though go easy to start this routine.
3.Pull downs
100 x 10
100 x 8
4. Seated Cable rows
90 x 10
90 x 10

jkstrength
03-22-2011, 05:29 PM
What's up buddy?! Nice work today.

adamjuiceman
03-24-2011, 03:10 PM
Bench day
1. 45 x 25
2. 95 x 10
3. 140 x 5
4. 170 x 3
5. 170 x 3
D.B. press, 3 inch step under the head of the bench.
1. 45 x 8
2. 47.5 x 8
3. 47.5 x 8
4 47.5 x 8
5 50 x 8
Over head triceps press
1. 45 x 8
2. 50 x 8
3. 55 x 6
Side raises
1. 20 lb DB's x 10
2. 22.5 lb DB's x 6
3. 22.5 lb DB's x 6
Upright rows
1. 20x 10
2. 40 x 10
3. 40 x 10
If I can figure out how I'll get vids of bench posted here soon.

adamjuiceman
03-24-2011, 04:01 PM
This is my set at 140
http://www.youtube.com/user/adamlifting#p/a/u/2/3MlXxi2YjxA
This is my first set at 170
http://www.youtube.com/user/adamlifting#p/a/u/1/AZQtd6PA2s4
This is the last set at 170, it's obviously I came down a bit fast on the first rep and pushed it anyway even though my form was off towards my face. Got it anyway and Channing did help a tiny bit on the last rep, I saw her go for the bar and gave it all I had and didn't even think she helped lol.
http://www.youtube.com/user/adamlifting#p/a/u/0/4lkjcGSdCZM
Also if anyone would recommend one of the camera views over the other one, or a different point of view, let me know so that I can get help the best I can.

adamjuiceman
03-25-2011, 10:11 PM
Hit the gym this eve and was warming up legs by playing kickball and basketball with the kiddo when my blood sugar crashed BIG TIME! Today was light leg day and was only supposed to just be some light goblet squats with prying the hips some, then lunges and calf raises. So I can Throw a few in with cardio this weekend,, Heavy deads tomorrow!!!

adamjuiceman
03-26-2011, 03:03 PM
Dead lift day "Heavy"
Deads
1. 135 x 10
2. 185 x 5
3. 215 x 5
4. 240 x 3
5. 240 x 3
6. 240 x 3
T bar rows (Weights stated are just what I add to the rack)
1. 60 x 8
2. 70 x 8
3. 70 x 7
4. 70 x 6
Shrugs
1. 215 x 5
2. 215 x 4
3. 215 x 6
Straight bar curls
1. 65 x 10
2. 65 x 10
3. 70 x 8
Grip Training (For these I just grab some dumbells like a one arm row and let it hang as long as I can).
1. 100 lb DB x 4 for about 3 second hold to failure.
2. 90 lb DB x 4 for about a 4 second hold to failure.
3. 80 lb DB x 5 for about a 6 to 10 second hold to failure.

jkstrength
03-26-2011, 03:11 PM
Got vids of the deads?

adamjuiceman
03-26-2011, 03:16 PM
Dead lift 240 x 3

http://www.youtube.com/user/adamlifting
I really try to get the back up before I lock my knees out, it doesn't feel natural yet, I still feel like I have to focus very hard on that possibly due to my grip being so weak that I'm compensating somehow.? I dunoooooo.....

jkstrength
03-26-2011, 03:34 PM
Dead lift 240 x 3

http://www.youtube.com/user/adamlifting
I really try to get the back up before I lock my knees out, it doesn't feel natural yet, I still feel like I have to focus very hard on that possibly due to my grip being so weak that I'm compensating somehow.? I dunoooooo.....

Looks like you need to get your butt lower at the start (I have this problem too). Might be beneficial to reset for every rep till you get the technique down instead of bouncing off the floor. Just my 2 cents.

adamjuiceman
03-26-2011, 03:42 PM
Looks like you need to get your butt lower at the start (I have this problem too). Might be beneficial to reset for every rep till you get the technique down instead of bouncing off the floor. Just my 2 cents.

Sweet dude! Thanks for the view and tips!! So at least I'm not stupid far off!! Trying to start the "Heavy" dead phase with weight that's probably 80 % of max or so...I really do try to keep my butt down and it is hard as heck.. it just doesn't feel like it's physically possible!! lol .....So I've just gotten away from the reset between reps as my grip has just caught up and I used to have to re grip every rep, I was trying to get away from that simply so i'm not training with a rest between reps and over training,, maybe it's not that big of a difference but I'd rather not push it. I'll give it a go and see if my phone works to film more sets. I did really well on the 3rd set and wish I had vid of it.

adamjuiceman
03-28-2011, 04:20 PM
Squats
1. 65 x 10
2. 115 x 6
3. 125 x 6
4. 135 x 6
Smith machine Squats, butt to ankles!
1. 90 x 5
2. 90 x 6
3. 90 x 6
Hanging leg raises I do these to each side and middle to count as 1 rep. And I do them slow.
1. x 10
2. x 8
3. x 8
Lying leg scissors
x 3 till it hurt like a mutha
I REALLY hate squats, I've never been good at them, my PR is lik 220 when I was 19 or so. So since it still hurts like a S.O.B. just to have the bar on my neck, and my entire back in general feels like it's gonna collapse, I figured I need to do more squats, hence the difference from last week. Here is my "HEAVY" set.. If anyone could let me know what you guys think, besides that I have a gut that won't go away. LOL
http://www.youtube.com/user/adamlifting

adamjuiceman
03-28-2011, 05:10 PM
I also don't know if I'm going deep enough to be legal,, should I worry about that fine of a line at this very very beginning point,, or should I drop the pins to the next setting,, 3 or 4 inches lower in the rack,, or use a couple plates to stand on or something? I dunno.........:bang:

jkstrength
03-28-2011, 05:25 PM
Good effort man! You could sit back more. Think I heard Chad Aichs say one time to start the movement by pushing your butt back, not bending your knees. Also your depth could be a little lower. Maybe box squatting to a box sligthly below parallel could correct both of these things. Teach you to sit back and get deeper. Some guys gave me this advice on here and it helped alot.
Good job man!

adamjuiceman
03-28-2011, 06:56 PM
Good effort man! You could sit back more. Think I heard Chad Aichs say one time to start the movement by pushing your butt back, not bending your knees. Also your depth could be a little lower. Maybe box squatting to a box sligthly below parallel could correct both of these things. Teach you to sit back and get deeper. Some guys gave me this advice on here and it helped alot.
Good job man!

Thanks for the + dude! Uhm,, if I sit back a bit more first,, do I bend more and sooner at the waist?? Maybe I need vids of lighter weights for you to see or something,, I know that when I shifted my shoulders forward at the bottom I went up easier,,, not sure that is ok or not though because just feeling lighter isn't how you should judge form,... I'm afraid of sitting back much because it feels like i'll tip backwards lol of course it probably should feel that way right? Man I hate squats,, so hard on me mentally because I have to focus on so much stuff and effort where with bench and deads I just do them lol. Good thing i'm not entering a raw squat event soon! lol,,, how about BPN's with you in may???

adamjuiceman
03-29-2011, 09:31 PM
Deads "Light Day"
1. 90 x 10
2. 140 x 8
3. 140 x 8
4. 140 x 8
5. 150 x 8...Should have gone up to 155 160.
Cable pull downs
1. 100 x 10
2. 105 x 10
Seated cable rows
1. 90 x 10
2. 100 x 10.. Easy, may have been able to go to failure at 10 with like 125 130

adamjuiceman
03-30-2011, 06:35 PM
Bench
1. 45 x 20
2. 90 x 10
3. 135 x 5
4. 165 x 3
5. 170 x 2
DB press with 3 inch incline
1. 47.5 x 10
2. 47.5 x 10
3. 50 x 8
4. 50 x 7
5. 50 x 6
Over head tricep press
1. 47.5 x 8
2. 47.5 x 8
3. 47.5 x 7
Arnold Presses.
1. 30 x 10
2. 30 x 8
3. 30 x 8
Upright rows
1. 35 x 10 Easy
2. 40 x 10 Easy
3. 45 x 10 just right

adamjuiceman
04-08-2011, 11:22 PM
In case anyone has been checkin my teeny journal out, I've been out of the gym because I took a job in Phoenix and haven't found a gym yet. Just figures as I was nearing my PR's I once again have something get in the way, but I'm determined to get back at it and shatter them and become impressive in some respect.