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Joe B
03-02-2013, 11:28 AM
Hey all!

New guy here, thought I'd introduce myself and get a log going.

I'm an amateur raw powerlifter... done three meets so far, and my meet PRs are 455, 270, and 500. Those were all from October 2011-January 2012... I haven't done a competition since then, for some pretty poor reasons. After the meet in January 2012, I had the bright idea to drop from the 242s to the 220s, so I lost a little bit of strength doing that... then my son was born, and I really underestimated how much willpower it would take to keep up with my training when we had a newborn in the house.

Anyways, I finally got serious about training again in the fall, so I'm now working my way back and beyond. I will say this: I'm definitely getting back on the platform in 2013.

What brings me to WBB is that I'm looking for a forum that will keep me focused on my goals. I'm an active member on another training forum (which I love) but it seems like everyone there is super-concerned about being lean. I've come to realize that it's a little counter-productive to my goals, and no one else there really empathizes with that. I mean, I'm not sloppy fat, but frankly I care more about my strength than my weight and I need to keep that in mind.

So that's me. I'm looking forward to hanging around here and getting to know you all.

Joe B
03-02-2013, 11:39 AM
Here's today's session...

Rack Pulls (below knee)
400 lbs x 5 reps x 3 sets @ 8 RPE
400 lbs x 5 reps x 2 sets @ 8.5 RPE

Speed Snatch-Grip Deadlift
135 lbs x 2 reps x 6 sets

Snatch Practice
(including Power Snatch, Power Snatch-to-Overhead Squat, and Full Snatch - all from a hang)
45 lbs x lots (mostly triples)

Comments
-I feel like I should explain why I'm doing what I'm doing... I hit a 1RM deadlift of 475 at the end of January, and during that max rep I could feel that I almost lost it right above my knees. So I considered that my weak spot, and I'm doing a 9-week cycle with rack pulls... just finished building volume and now starting to taper the volume down and increase the intensity. As an accessory I'm doing speed work from the floor or a deficit (so as not to completely ignore the bottom of the lift).
-I had a tendency to overextend my lower back when pulling, so I'm focusing on keeping a neutral head position and flexing my lats hard. The rack pulls felt great today. I wanted to get some video but my phone's battery was dead.
-The snatch practice is just a little extra. I'm not an Olympic lifter, but some friends and I are doing a contest that has a different lift every month, and April will be snatches. Better to start working on form now than wait until April.
__________________

Weight: 227.8

Joe B
03-03-2013, 07:04 PM
Front Squat
205 lbs x 5 reps x 1 set @ 8 RPE
205 lbs x 5 reps x 1 set @ 9 RPE
205 lbs x 5 reps x 2 sets @ 8 RPE
205 lbs x 5 reps x 1 set @ 8.5 RPE

Bench Press
180 lbs x 2 reps x 4 sets @ 6 RPE
180 lbs x 2 reps x 2 sets @ 7 RPE

Face Pulls
70 (msw) x 10 reps x 2 sets
80 (msw) x 20 reps x 2 sets

Neutral-Grip Pull-ups
BW x 3 reps

Comments
-That second set of front squats (9 RPE) was an aberration, I didn't get a good grip so I wasn't holding the bar in the right spot on my delts, so I wasted energy fighting the bar.
-Just a light day on bench, but it felt really strong. I focused on concentric bar speed, and it felt like I got it moving very fast.
__________________

Weight: 227.8

Joe B
03-06-2013, 08:45 PM
Bench Press
200 lbs x 4 reps x 2 sets @ 7.5 RPE
200 lbs x 4 reps x 2 sets @ 8 RPE

Front Squat
195 lbs x 2 reps x 6 sets @ 7 RPE

Comments
-Short and sweet today. Everything felt good, nothing really to report.
__________________

Weight: 227.8

Joe B
03-08-2013, 08:34 PM
Rack Pulls (below knee)
425 lbs x 4 reps x 2 sets @ 8 RPE
425 lbs x 4 reps x 1 set @ 9 RPE
425 lbs x 4 reps x 1 set @ 9.5 RPE

Speed Deficit Deadlift
225 lbs x 2 reps x 6 sets

Snatch Practice
(including Power Snatch, Power Snatch-to-Overhead Squat, and Full Snatch - all from a hang)
45 lbs x lots (mostly triples)
__________________

Weight: 226.8

Joe B
03-10-2013, 07:33 PM
Front Squat
220 lbs x 4 reps x 1 set @ 7.5 RPE
220 lbs x 4 reps x 2 sets @ 8 RPE
220 lbs x 4 reps x 1 set @ 8.5 RPE

Bench Press
180 lbs x 2 reps x 6 sets @ 6 RPE

Face Pulls
70 (msw) x 20 reps
80 (msw) x 20 reps
90 (msw) x 20 reps
100 (msw) x 20 reps
100 (msw) x 11 reps

Cable Pushdowns
70 (msw) x 20 reps
80 (msw) x 18 reps
100--90 (msw) x 8 reps--3 reps
90 (msw) x 5 reps
70 (msw) x 13 reps

Cable Curls
70 (msw) x 10 reps x 3 sets

Comments
-Front squats felt good. Bench felt super easy. I tried out a new trick for my bench setup that I got from a Mark Bell video, it helped get my shoulders and back into position, and actually brought my grip in a little (ring fingers on rings).
-The third set of triceps pushdowns was an unintentional drop set. I thought I was doing 90 lbs, but the 100 lb plate stuck to the 90 somehow, and after the first 8 reps it dropped off and I just kept going.
__________________

Weight: 226.8

Joe B
03-12-2013, 08:24 PM
Bench Press
210 lbs x 3 reps x 2 sets @ 8 RPE
210 lbs x 3 reps x 1 set @ 8.5 RPE

Front Squat
195 lbs x 2 reps x 6 sets @ 7.5 RPE

Comments
-Meh, not a great session, felt like I was lacking energy, but got it done.
__________________

Weight: 226.8

Joe B
03-14-2013, 09:01 PM
Rack Pulls (below knee)
450 lbs x 3 reps x 1 set @ 7.5 RPE
450 lbs x 3 reps x 2 sets @ 8 RPE

Speed Deficit Deadlift
225 lbs x 2 reps x 6 sets

Superset
Pull-ups
BW x 2 reps x 5 sets
Back Extensions
BW x 10 reps x 5 sets

Comments
-I was expecting another meh session going into this one, but it turned out great. Rack pulls were smooth, like buttah.
__________________

Weight: 226.8

Joe B
03-17-2013, 12:17 PM
Front Squat
230 lbs x 3 reps x 2 sets @ 7.5 RPE
230 lbs x 3 reps x 1 set @ 8 RPE

Bench Press
180 lbs x 2 reps x 4 sets @ 7 RPE
180 lbs x 2 reps x 2 sets @ 7.5 RPE

Cable Seated Row (rope attachment)
120 (msw) x 50 reps (13, 10, 7, 6, 4, 4, 4, 2)

Dips
BW x 30 reps (12, 7, 4, 3, 1, 1, 1, 1)
__________________

Weight: 231.8

Joe B
03-21-2013, 07:52 PM
From Tuesday...

Bench Press
225 lbs x 2 reps x 2 sets @ 8.5 RPE
__________________

Weight: 231.8

Joe B
03-21-2013, 07:53 PM
Deadlift
475 lbs x 2 reps x 1 set @ 9.5 RPE
475 lbs x 2 reps x 1 set @ 10 RPE

Comments
-Some dudes were using the power rack, so I just pulled from the floor instead.
__________________

Weight: 231.8

Joe B
03-23-2013, 02:54 PM
Front Squat
245 lbs x 2 reps x 2 sets @ 8.5 RPE
__________________

Weight: 231.2

Joe B
03-28-2013, 07:48 PM
Deadlift
305 lbs x 1 rep x 1 set @ 6 RPE
355 lbs x 1 rep x 1 set @ 7 RPE
405 lbs x 1 rep x 1 set @ 7.5 RPE
455 lbs x 1 rep x 1 set @ 8.5 RPE
505 lbs x 1 rep x 1 set @ 10 RPE - PR

Comments
-Wow, that's my first PR since the last meet I did, 14 months ago. First deadlift PR since the meet before that 17 months ago. Finally feeling like I'm back, now I need to work on my squat.
__________________

Weight: 231.2

Joe B
03-28-2013, 08:02 PM
Almost forgot I took a video:


http://www.youtube.com/watch?v=dS1cAhWA-Uw

You can't see it very well in the video, but my back was a bit too rounded. Because of that, when I got to the top, my shoulders were hunched over and I had to really throw them back to lock out. You can see the bar almost stops a couple inches below lockout, then I get it up.

Joe B
04-07-2013, 02:29 PM
Squat
145 lbs x 1 rep x 1 set @ 6 RPE
185 lbs x 1 rep x 1 set @ 6 RPE
225 lbs x 1 rep x 1 set @ 6 RPE
265 lbs x 1 rep x 1 set @ 7 RPE
305 lbs x 1 rep x 1 set @ 7 RPE
345 lbs x 1 rep x 1 set @ 8 RPE
385 lbs x 1 rep x 1 set @ 8.5 RPE

Bench Press
155 lbs x 1 rep x 1 set @ 6 RPE
185 lbs x 1 rep x 1 set @ 7 RPE
215 lbs x 1 rep x 1 set @ 8 RPE
245 lbs x 1 rep x 1 set @ 9.5 RPE

Comments
-I was sick last weekend and never did my 1RM front squat as planned (just a cold, but felt exhausted). I was going to do it today, but I've had enough front squatting for a while, so I called an audible.
-Since I haven't back squatted in several months, I thought I should take it easy and work up to 265 or so. I did that and they were just too easy, so I kept going. 385 was way more than I thought I'd squat today, very happy with that. Back squats are my jam.


http://www.youtube.com/watch?v=xN5shg_Ak4g
__________________

Weight: 230.4

Joe B
04-09-2013, 08:46 PM
Squat
295 lbs x 5 reps x 2 sets @ 7.5 RPE
295 lbs x 5 reps x 1 set @ 8 RPE

Leg Curls
30 reps (12,12,6)

Leg Extensions
30 reps (12,12,6)

Standing Calves
45 reps (15,15,15)

Seated Calves
60 reps (15,15,10,10,10)
__________________

Weight: 230.4

Joe B
04-10-2013, 08:14 PM
Bench Press
185 lbs x 5 reps x 1 set @ 7 RPE
185 lbs x 5 reps x 2 sets @ 8 RPE

Incline Bench Press
30 reps (12,10,6,2)

Rope Pressdowns
30 reps (12,8,6,4)

Overhead DB Extensions (single arm)
L - 30 reps (9,5,4,4,4,3,1)
R - 30 reps (12,7,5,4,2)

DB Side Laterals
30 reps (12,12,6)
__________________

Weight: 230.4

Joe B
04-11-2013, 08:37 PM
Chin-ups
16 reps (3,3,2,2,2,1,1,1,1)

Pull-ups
9 reps (2,2,1,1,1,1,1)

Chest Supported Rows
30 reps (12,12,6)

Rear Delt Flyes
30 reps (12,10,5,3)

Preacher Curls
30 reps (10,6,4,3,3,2,2)
__________________

Weight: 230.4

Joe B
04-13-2013, 01:12 PM
Squat
235 lbs x 2 reps x 1 set @ 6 RPE
270 lbs x 2 reps x 1 set @ 6 RPE
300 lbs x 2 reps x 1 set @ 7.5 RPE
335 lbs x 2 reps x 1 set @ 8 RPE
365 lbs x 2 reps x 1 set @ 8.5 RPE
400 lbs x 1 rep x 1 set @ 9.5 RPE

Bench Press
150 lbs x 2 reps x 1 set @ 6 RPE
170 lbs x 2 reps x 1 set @ 7 RPE
190 lbs x 2 reps x 1 set @ 7.5 RPE
210 lbs x 2 reps x 1 set @ 8.5 RPE
230 lbs x 2 reps x 1 set @ 9.5 RPE

Deadlift
305 lbs x 2 reps x 1 set @ 6 RPE
350 lbs x 2 reps x 1 set @ 7 RPE
390 lbs x 2 reps x 1 set @ 8.5 RPE
435 lbs x 2 reps x 1 set @ 10 RPE

Comments
-I'm happy with the squats, I'm okay with the bench, but I'm not too happy with the deadlifts. I don't think my back should be rounding that much at only 85% of my max. Need to think about how to fix it.


http://www.youtube.com/watch?v=UgJbG0HSyM0
__________________

Weight: 230.8

Joe B
04-16-2013, 09:22 PM
Squat
300 lbs x 5 reps x 2 sets @ 8 RPE
300 lbs x 5 reps x 1 set @ 9.5 RPE

RDLs
30 reps (12,12,6)

Front Squat
30 reps (10,8,6,6)

Leg Curls
30 reps (12,12,6)

Leg Extensions
30 reps (12,12,6)

Standing Calves
45 reps (20,15,10)

Seated Calves
60 reps (20,20,15,5)
__________________

Weight: 230.8

Joe B
04-17-2013, 09:24 PM
Bench Press
190 lbs x 5 reps x 3 sets @ 7.5 RPE

Incline DB Bench Press
30 reps (12,10,8)

Rope Pressdowns
30 reps (12,12,6)

Overhead DB Extensions (single arm)
R - 30 reps (12,8,6,4)
L - 30 reps (12,10,6,2)

DB Side Laterals
30 reps (12,8,6,4)

Comments
-Bench felt real good today.
__________________

Weight: 230.8

Joe B
04-20-2013, 08:09 PM
Squat
240 lbs x 2 reps x 1 set @ 6 RPE
275 lbs x 2 reps x 1 set @ 6 RPE
305 lbs x 2 reps x 1 set @ 7 RPE
340 lbs x 2 reps x 1 set @ 8 RPE
370 lbs x 2 reps x 1 set @ 8 RPE
405 lbs x 1 rep x 1 set @ 9.5 RPE

Bench Press
150 lbs x 2 reps x 1 set @ 6 RPE
170 lbs x 2 reps x 1 set @ 6 RPE
190 lbs x 2 reps x 1 set @ 7.5 RPE
210 lbs x 2 reps x 1 set @ 8.5 RPE
230 lbs x 2 reps x 1 set @ 9.5 RPE

Deadlift
305 lbs x 2 reps x 1 set @ 6 RPE
350 lbs x 2 reps x 1 set @ 7 RPE
390 lbs x 2 reps x 1 set @ 8.5 RPE
390 lbs x 2 reps x 1 set @ 9 RPE

Comments
-Squats went really well again today, so I went for a new 1RM again. It wasn't perfect - I GMed it a bit - but I'm not worried about that. It wasn't too bad, and it didn't happen on any of my work sets, so I'll chalk it up to "shit happens under max loads" and just make sure it doesn't happen again.
-Bench also felt good, about the same as last week.
-Deadlifts sucked again. I tried fixing my back rounding by blatantly pulling my shoulders back before even setting up. It felt okay when the weight was light, but terrible once I got to 390. So terrible that I just tried 390 again, and without overthinking it the second time... still didn't feel good though. I'm thinking about ditching the doubles and just doing singles for the deads. Perhaps I'm just too fatigued by the time I get to them.
__________________

Weight: 232.2

Joe B
04-20-2013, 08:10 PM
http://www.youtube.com/watch?v=t680rc12JYA

Joe B
04-24-2013, 06:15 AM
From yesterday...

Squat
305 lbs x 5 reps x 3 sets @ 8 RPE

RDLs
30 reps (12,12,6)

Front Squat
30 reps (10,10,6,4)

Leg Curls
30 reps (12,12,6)

Leg Extensions
30 reps (12,12,6)

Standing Calves
45 reps (15,15,15)

Seated Calves
60 reps (20,20,20)
__________________

Weight: 232.2

Joe B
04-25-2013, 08:18 PM
Bench Press
195 lbs x 5 reps x 1 set @ 7.5 RPE
195 lbs x 5 reps x 1 set @ 8 RPE
195 lbs x 5 reps x 1 set @ 8.5 RPE

Chest Supported Rows
30 reps (12,12,6)

Rear Delt Flyes
30 reps (12,12,6)

Preacher Curls
30 reps (12,12,6)
__________________

Weight: 232.2

Joe B
04-27-2013, 03:07 PM
Hang Snatch
109 lbs x 1 rep
139 lbs x 1 rep
139 lbs x F x 2

Squat
245 lbs x 2 reps @ 6 RPE
280 lbs x 2 reps @ 6 RPE
310 lbs x 2 reps @ 7 RPE
345 lbs x 2 reps @ 7.5 RPE
375 lbs x 2 reps @ 9 RPE

Bench Press
150 lbs x 2 reps @ 6 RPE
170 lbs x 2 reps @ 6 RPE
190 lbs x 2 reps @ 7 RPE
210 lbs x 2 reps @ 8 RPE
230 lbs x 2 reps @ 8.5 RPE
250 lbs x 1 rep @ 9.5 RPE

Deadlift
305 lbs x 1 rep @ 6 RPE
350 lbs x 1 rep @ 7 RPE
390 lbs x 1 rep @ 8 RPE
435 lbs x 1 rep @ 9 RPE
475 lbs x 1 rep @ 10 RPE

Comments
-I cut the snatches shorter than I had planned, my form was off and I didn't feel like messing around with them for too long. I had more important lifts to get to.
-No new 1RM on squat this week, but all of the doubles felt good.
-I hit a new 1RM on bench, and it was easier than I expected. I'm happy about that.
-I was in the gym for three hours today, which I really can't be doing every week. So I'll need to switch it up a little bit... I'm thinking I'll move deadlifts to Thursday Back Day (I might actually do rack pulls instead). And for squat and bench, I'll try four doubles instead of five and see how that goes.
__________________

Weight: 233.0

Joe B
04-27-2013, 03:08 PM
http://www.youtube.com/watch?v=-kZTnt6I-Vs

Joe B
04-30-2013, 08:44 PM
Squat
310 lbs x 5 reps x 2 sets @ 7.5 RPE
310 lbs x 5 reps x 1 set @ 8.5 RPE

RDLs
30 reps (12,12,6)

Front Squat
30 reps (12,10,8)

Leg Curls
30 reps (12,12,6)

Leg Extensions
30 reps (12,12,6)

Standing Calves
45 reps (20,15,10)

Seated Calves
60 reps (20,20,20)
__________________

Weight: 233.0

Joe B
05-02-2013, 06:14 AM
Bench Press
200 lbs x 5 reps x 1 set @ 8 RPE
200 lbs x 5 reps x 2 sets @ 8.5 RPE

Incline DB Bench Press
30 reps (12,10,8)

Rope Pressdowns
30 reps (12,12,6)

Overhead DB Extensions (single arm)
L - 30 reps (12,10,5,3)
R - 30 reps (12,12,6)

DB Side Laterals
30 reps (12,8,7,3)

Comments
-I worked on leg drive while benching. It may take a few sessions to get comfortable with it, but I think driving my knees out was a good cue.
__________________

Weight: 233.0

Joe B
05-05-2013, 05:58 AM
From yesterday...

Bench Press
150 lbs x 2 reps @ 6 RPE
180 lbs x 2 reps @ 7 RPE
205 lbs x 2 reps @ 7.5 RPE
235 lbs x 2 reps @ 9.5 RPE

Squat
245 lbs x 2 reps @ 7 RPE
290 lbs x 2 reps @ 7.5 RPE
330 lbs x 2 reps @ 8 RPE
375 lbs x 2 reps @ 9 RPE

Comments
-We had a yard sale in the morning, so by the time I got to the gym in the late afternoon, I was pooped. A lot of carrying furniture and other stuff up and down stairs, but now I finally have room in the garage to start building my gym... totally worth it! Anyways, I really had no intention of going for a 1RM today, just wanted to do the heavy doubles. I was in and out in 90 minutes.
__________________

Weight: 234.8

Joe B
05-21-2013, 06:12 AM
From yesterday...

Push Press
135 lbs x 3 reps
160 lbs x 1 rep
185 lbs x F x 2

Overhead Press
75 lbs x 10 reps x 2 sets
75 lbs x 15 reps

DB Curls
30 lbs (e) x 10 reps x 3 sets

Standing Calf Raises
75 lbs x 20 reps x 3 sets

Fat Bar Bench
135 lbs x 10 reps
145 lbs x 10 reps
155 lbs x 10 reps

Forearm Rolls
5 lbs x 10 reps x 3 sets

DB Incline Bench
30 lbs (e) x 10 reps
35 lbs (e) x 10 reps
35 lbs (e) x 15 reps

Comments
-First workout in my garage! I'm just waiting for one more piece in the mail (hopefully arriving today or tomorrow) and then I'll post some pics.
-I'm going to do a lot of my accessories with the fat bar, at least until the novelty wears off. Everything but the push press today was done with fat bars.
__________________

Weight: 232.0

Joe B
05-22-2013, 09:18 PM
2" Rack Pull
305 lbs x 2 reps @ 6 RPE
360 lbs x 2 reps @ 7 RPE
410 lbs x 2 reps @ 7.5 RPE
465 lbs x 2 reps @ 9.5 RPE

Seated Row (band)
20 reps x 3 sets

Front Squat
10 reps x 3 sets

Deficit Deadlift
10 reps x 3 sets

Planks
__________________

Weight: 232.0

Joe B
05-24-2013, 09:13 PM
2-Board Bench Press (speed)
110 lbs + 40 lb chain x 2 reps x 10 sets

Tricep Pushdown (band)
53 reps (20,20,13)

JM Press
30 reps (10,10,10)

1-Board Close Grip Bench Press
26 reps (10,10,6)

Obliques/Core
__________________

Weight: 234.0

Joe B
05-25-2013, 07:24 PM
Squat
325 lbs x 5 reps x 3 sets @ 8 RPE
325 lbs x 5 reps x 3 sets @ 8.5 RPE
325 lbs x 5 reps x 1 set @ 8.5 RPE <-- added knee wraps

Lat Pulldown (band)
60 reps (20,20,20)

Rear Delt Flyes
33 reps (12,12,9)

Fat Bar Chins
6 reps (3,2,1)

Comments
-Great squatting session today. I jumped 15 lbs from the last time I did sets of 5, and it was smooth sailing.
-This was my first time using knee wraps, and it took me several tries just to get them wrapped lol. I was having a hell of a time tying it off at the end, they make it look so easy on YouTube. Eventually I got them both wrapped good enough to try a set. Squatting in them was pretty strange... different than I was expecting, but I guess I didn't know what to expect. I'll keep using them now and then.
__________________

Weight: 234.0

BigNic
05-26-2013, 06:57 AM
great work in here, and kickass gym man

Joe B
05-26-2013, 05:31 PM
Thanks Big Nic!

Joe B
05-27-2013, 07:06 PM
Push Press
165 lbs x 1
185 lbs x F
185 lbs x 1
205 lbs x F
205 lbs x F
195 lbs x 1

Fat Bar Overhead Press
95 lbs x 5 reps x 3 sets @ 6 RPE

DB Curls
40 lbs (e) x 5 reps x 3 sets

Seated Calves
60 reps (20,20,20)

Pec Flyes
30 reps (10,10,10)

Shrugs
54 reps (20,20,14)

Side Bends
30 reps (10,10,10)

Farmer's Walks / Suitcase Carries
__________________

Weight: 234.0

Joe B
05-28-2013, 08:35 PM
Speed Deadlifts
315 lbs + 40 lbs chain x 1 rep x 6 sets
315 lbs + monster mini x 1 rep x 4 sets

Deficit Deadlifts
30 reps (10,10,10)

DB Rows
30 reps (10,10,10)

Lat Pulldowns (band)
40 reps (15,15,10)

Planks
__________________

Weight: 234.0

Joe B
05-29-2013, 08:11 PM
Floor Press
175 lbs x 8 reps x 1 set @ 7.5 RPE
175 lbs x 8 reps x 2 sets @ 8.5 RPE

Barbell Curls
30 reps (10,10,6,4)

Lateral Raises
30 reps (10,10,10)

JM Press
30 reps (10,10,10)

Side Bends
__________________

Weight: 234.0

Joe B
05-30-2013, 08:37 PM
Paused Squat
180 lbs + 40 lbs chain x 2 reps @ 6 RPE
220 lbs + 40 lbs chain x 2 reps @ 6 RPE
255 lbs + 40 lbs chain x 2 reps @ 7.5 RPE
295 lbs + 40 lbs chain x 2 reps @ 8 RPE
330 lbs + 40 lbs chain x 1 rep @ 8 RPE <-- added knee wraps
370 lbs + 40 lbs chain x 1 rep @ 9.5 RPE

Comments
-Never done paused squats before, and I expected them to be harder than they were. I realize that using chains sort of cheats the pause, but still... I figured I'd max around 365 (straight weight) and I based my doubles off of that. Then I wound up squatting more than that plus the chains.
__________________

Weight: 234.0

Joe B
06-06-2013, 08:08 PM
From yesterday...

1.5" Deficit Deadlifts
355 lbs x 8 reps @ 9 RPE
320 lbs x 8 reps @ 8 RPE
320 lbs x 8 reps @ 9 RPE

Comments
-Oof. I planned to do three sets with 355, but the first one was such a struggle that I auto-regulated 10% off for the next two. Didn't even bother with any accessories either, just called it a night. Live to lift another day.
__________________

Weight: 237.0

Joe B
06-06-2013, 08:14 PM
Paused Bench Press
135 lbs x 2 reps @ 6 RPE
160 lbs x 2 reps @ 6 RPE
185 lbs x 2 reps @ 7 RPE
210 lbs x 2 reps @ 8.5 RPE
235 lbs x 2 reps @ 8 RPE <-- added SlingShot
260 lbs x 1 rep @ 9.5 RPE

Board Benches
1-Board - 105 lbs x 10 reps
2-Board - 145 lbs x 10 reps
3-Board - 185 lbs x 10 reps
4-Board - 225 lbs x 10 reps

Barbell Curls
30 reps (10,8,4,4,4)

Close Grip to 1-Board
135 lbs x 10 reps x 3 sets

Side Bends
__________________

Weight: 237.0

Joe B
06-09-2013, 04:58 AM
Speed Squats
285 lbs x 1 rep x 6 sets
285 lbs + Mini bands x 1 rep x 4 sets

Lat Pulldowns (band)
60 reps (20,20,20)

Farmer's Walk / Suitcase Carry
__________________

Weight: 234.8

Joe B
06-13-2013, 08:04 PM
From yesterday...

2" Rack Pull
270 lbs + 40 lbs chain x 2 reps @ 6 RPE
325 lbs + 40 lbs chain x 2 reps @ 7.5 RPE
375 lbs + 40 lbs chain x 2 reps @ 8 RPE
430 lbs + 40 lbs chain x 2 reps @ 8.5 RPE
480 lbs + 40 lbs chain x 1 rep @ 10 RPE
__________________

Weight: 234.8

Joe B
06-13-2013, 08:07 PM
Speed Floor Press
150 lbs x 2 reps x 10 sets

Shoulder Side Raises
15 reps x 3 sets

Kaz Press
135 lbs x 5+5 reps
155 lbs x 5+5 reps
175 lbs x 5+3+2 reps

Planks
__________________

Weight: 234.8

Joe B
07-30-2013, 07:39 PM
From yesterday...

Squat
245 lbs x 5 reps @ 7 RPE
285 lbs x 5 reps @ 7.5 RPE
320 lbs x 7 reps @ 9.5 RPE

Bench Press
155 lbs x 10 reps x 3 sets

DB Rows
50 lbs x 10 reps (each) x 3 sets
__________________

Weight: 234.8

Joe B
07-30-2013, 07:40 PM
Squat
245 lbs x 3 reps @ 6 RPE
285 lbs x 3 reps @ 7 RPE
320 lbs x 3 reps @ 8.5 RPE

Overhead Press
95 lbs x 10 reps x 2 sets
95 lbs x 9 reps x 1 set

Chin-ups
BW x 3 reps x 3 sets
__________________

Weight: 233.8

Joe B
02-24-2014, 06:52 PM
Well, time to dust off this old log. I've still been lifting, just been logging my workouts elsewhere.

I did compete since the last time I logged here. I squatted 415, benched 245, and deadlifted 525 (a PR). My next meet is April 19th, so that's what I'm training for now.

Joe B
02-24-2014, 06:59 PM
Squat
315 lbs x 1 rep
350 lbs x 1 rep

Deadlift
405 lbs x 1 rep
445 lbs x F x 2 sets
340 lbs x 5 reps
325 lbs x 5 reps
310 lbs x 10 reps

Comments
-My current routine starts off with an easy beltless squat every day. I've been going up to 315 for the past two weeks, but I pushed it up to 350 today. But then I was anxious to get to deadlifting so I didn't do any back-off singles (I usually do 1-3).
-I just pulled 445 last week, but it didn't feel right so I took today's videos directly from the side to hopefully get some feedback on my form. Also to that end, I took videos from 135 all the way up to be able to compare light sets to heavy ones. Any thoughts or suggestions are very welcome and appreciated!
-I ran out of time for accessories (SLDL, Bb Rows), but I'll get them done another day this week. Probably tomorrow.


http://www.youtube.com/watch?v=jUBbX8wqqVo
__________________

Weight: 238.8

Mark!
02-24-2014, 07:58 PM
Squats look good man, maybe knee's are coming in just a bit on 350, but didn't seem like too awful much there.

On dead lifts, your butt is coming up quite a bit sooner than you're back. Especially on 445, it looked like you were nearly trying to stiff leg that mother. Lean back, chest up and butt down at the start of the lift, try to get all the hinges working together, knees, hips, and such all in one motion, instead of knees locked and then hips and back locked at the top.

Joe B
02-25-2014, 03:27 AM
Thanks for the feedback, Mark! I see what you mean about the deadlift, I'll work on fixing that.

Joe B
02-25-2014, 06:31 PM
Squat
315 lbs x 1 rep
350 lbs x 1 rep
315 lbs x 1 rep x 3 sets

BTN Press
90 lbs x 5 reps
85 lbs x 5 reps

Overhead Press
80 lbs x 10 reps

Deficit SLDL
195 lbs x 8 reps x 3 sets

Strict Row
135 lbs x 8 reps
140 lbs x 8 reps x 2 sets

Comments
-I'm getting more comfortable squatting beltless. For the second day in a row, I pushed the singles up to 350, so that's encouraging.
-I switched from BTN Press to Overhead Press for the third work set. My shoulders are hurting, and while I don't think the BTN Presses are necessarily the cause, they aren't helping. I actually think the main culprit is all the shoveling recently, especially hacking away at the icebergs that had formed under the downspouts on my driveway.
-Anyways, all of the presses flew up, which is good since this is supposed to be a light week for them.
-Then I made up for missing the SLDLs and Rows yesterday, but I didn't get those on video.


http://www.youtube.com/watch?v=Q_PAylct_Bc
__________________

Weight: 238.8

Joe B
02-26-2014, 06:36 PM
Squat
315 lbs x 1 rep
350 lbs x 1 rep
315 lbs x 1 rep

Bench Press
200 lbs x 7 reps PR
190 lbs x 8 reps
180 lbs x 8 reps

Close-Grip Bench Press
135 lbs x 10 reps x 2 sets
135 lbs x 8 reps

Scapular Retraction
45 lbs x 10 reps
45 lbs x 15 reps x 2 sets
Mini x 15 reps x 2 sets

Comments
-All of the reps of the top set of bench press were moving very slowly, and then I failed on the eighth rep. But that was still a 5-lb rep PR.
-Still thinking of my recent deadlift woes, I went back and watched some of my old videos to see how my form looked back when I was pulling PRs. Well, I realized that the upper back rounding is not just a recent problem, because I had made a similar comment almost a year ago. When I set up, I do consciously pull my shoulder blades back, but apparently I have trouble holding them back and I let the weight pull them forward. So I did some scapular retractions today to start addressing this weakness, and I'll keep doing them regularly. The barbell exercise was sort of a bent-over scap shrug, and then I looped a band around my power rack and did sort of a horizontal scap row. Of course, any other ideas to address this are more than welcome.


http://www.youtube.com/watch?v=8GAE_M9gYrw
__________________

Weight: 238.8

Joe B
02-27-2014, 06:48 PM
Squat
335 lbs x 8 reps PR
320 lbs x 8 reps
305 lbs x 5 reps

Close-Stance High-Bar Pause Squat
235 lbs x 5 reps x 3 sets

Comments
-Pretty good day of squatting today. 335 is the most I've squatted for 5 reps, let alone 8.
-I had to zoom through the high-bar squats, and didn't have time for front squats.


http://www.youtube.com/watch?v=25M37SFCPoM
__________________

Weight: 238.8

Joe B
02-28-2014, 07:48 PM
Squat
315 lbs x 1 rep
350 lbs x 1 rep
285 lbs x 1 rep

Push Press
155 lbs x 2 reps
155 lbs x 3 reps

Paused Bench Press
175 lbs x 2 reps x 8 sets

Comments
-350 was much more of a grind than usual. I probably should have stopped at 315 today, so I did a back-off set as if I had stopped there, and killed it.
-Push press did not go well, my lower back wasn't holding up.
-Light day on the bench, nice and easy.


http://www.youtube.com/watch?v=hYdgDc4r7Ew
__________________

Weight: 238.8

Joe B
03-03-2014, 06:41 PM
Squat
315 lbs x 1 rep
350 lbs x 1 rep
315 lbs x 1 rep

Deadlift
405 lbs x 1 rep
445 lbs x 1 rep
445 lbs x F
360 lbs x 5 reps PR
340 lbs x 6 reps
325 lbs x 8 reps PR

Comments
-I focused on improving my deadlift setup today, with my hips lower and back straighter. I think I made a bit of progress in that regard, but it'll still take a lot of practice. At least I was able to pull 445 today, but I wasn't really satisfied so I tried it again (and failed). On the top sets, it looks like I had the same ol' problem of my butt rising faster than my back... so I need to focus on keeping my chest up. Then I set a couple of rep PRs, but just about every set I do that's more than a double is a rep PR, lol.


http://www.youtube.com/watch?v=zmXzL1u_-tI
__________________

Weight: 238.0

Joe B
03-04-2014, 06:39 PM
Squat
315 lbs x 1 rep
350 lbs x 1 rep
315 lbs x 1 rep x 3 sets

Overhead Press
100 lbs x 5 reps
95 lbs x 5 reps
90 lbs x 10 reps

Wide-Grip RDL
195 lbs x 8 reps x 3 sets

Barbell Row
140 lbs x 8 reps

Comments
-On the squats, 350 was a bit of a grind. But the last two back-off sets felt really fast and smooth.
-Overhead presses flew up again this week.
-Wide-grip RDLs were done with my index fingers on the rings. I didn't go all the way out to snatch-grip because I was taking them out of the rack instead of off the floor.
-My back was pretty fried by the time I got to the rows, and I was really just pulling with my arms so I called it a day.


http://www.youtube.com/watch?v=9At_mVdsuuo
__________________

Weight: 238.0

Joe B
03-05-2014, 06:27 PM
Squat
315 lbs x 1 rep
285 lbs x 1 rep

Bench Press
195 lbs x 5 reps
185 lbs x 5 reps
175 lbs x 10 reps

Close-Grip Bench Press
145 lbs x 8 reps x 3 sets

Comments
-Squats were feeling super heavy, so I stopped at 315 today and just did one back-off set.
-Bench went well, no problems there.


http://www.youtube.com/watch?v=PQ8D_2_0_ro
__________________

Weight: 238.0

Joe B
03-06-2014, 07:08 PM
Squat
340 lbs x 5 reps PR
325 lbs x 6 reps
310 lbs x 10 reps

Close-Stance High-Bar Pause Squat
240 lbs x 5 reps x 3 sets

Front Squat
180 lbs x 3 reps x 5 sets

Comments
-Good days of squats. 340 was a 5-lb rep PR. The 6RM spot on my blackboard was blank, so I did 6 reps on the second set to fill that in, instead of 5.
-I had a re-racking malfunction on the last set of high-bar squats. I kept it in the video for the lulz, you can see it all the way at the end.


http://www.youtube.com/watch?v=IbBiTnnQ5VA
__________________

Weight: 238.0

Joe B
03-07-2014, 04:23 AM
Squat
315 lbs x 1 rep
350 lbs x 1 rep
315 lbs x 1 rep x 2 sets

Bench Press
150 lbs x 8 reps x 2 sets

Comments
-Holy cow, my abs are sore this morning. Squats felt good, the two back-off sets were especially fast. Overall, a quick and easy day. No video today, though.
__________________

Weight: 238.0

Joe B
03-10-2014, 07:09 PM
Squat
315 lbs x 1 rep
285 lbs x 1 rep x 2 sets

Deadlift
405 lbs x 1 rep
445 lbs x 1 rep
375 lbs x 5 reps PR
355 lbs x 5 reps
335 lbs x 5 reps

Comments
-Everything felt like garbage today.


http://www.youtube.com/watch?v=G0xXV8MtSXw
__________________

Weight: 238.0

Joe B
03-11-2014, 06:29 AM
Squat
315 lbs x 1 rep
350 lbs x 1 rep
315 lbs x 1 rep x 3 sets

Overhead Press
115 lbs x 5 reps PR
110 lbs x 6 reps
105 lbs x 7 reps

Barbell Row
150 lbs x 8 reps x 3 sets PR

Scapular Retraction
Mini x 15 reps
M. Mini x 15 reps x 2 sets

Comments
-Squats felt much better today than yesterday, and the overhead presses were fairly easy. Good day overall.


http://www.youtube.com/watch?v=i9hEf3SneF8
__________________

Weight: 238.0

Joe B
03-12-2014, 06:09 PM
Squat
315 lbs x 1 rep
350 lbs x 1 rep
315 lbs x 1 rep x 3 sets

Bench Press
210 lbs x 5 reps
200 lbs x 5 reps
190 lbs x 10 reps

Close-Grip Bench Press
145 lbs x 10 reps

Comments
-I shot a different angle on squats today because I wanted to see how my knees were doing, make sure they're not caving.
-Bench press went pretty well today. The tenth rep with 190 was a real grind, but I locked it out.


http://www.youtube.com/watch?v=V3-5xeIvOlI
__________________

Weight: 238.0

Joe B
03-13-2014, 06:49 PM
Squat
355 lbs x 5 reps PR
335 lbs x 7 reps PR
320 lbs x 8 reps

Close-Stance High-Bar Pause Squat
245 lbs x 3 reps x 5 sets

Front Squat
185 lbs x 3 reps x 5 sets

Comments
-Great day today. The top set was a 15-lb rep PR, and it was easy. The second set was supposed to be 5 reps, but I did 7 to set another rep PR.
-The accessory squats were beltless, as usual. I only videoed the first set of each.


http://www.youtube.com/watch?v=mkAjBf4vxJo
__________________

Weight: 238.0

Joe B
03-14-2014, 07:41 PM
Squat
315 lbs x 1 rep
350 lbs x 1 rep
315 lbs x 1 rep x 3 sets

Paused Bench Press
180 lbs x 2 reps x 6 sets

Comments
-Nice and easy day today.


http://www.youtube.com/watch?v=x6I_tIuknOE
__________________

Weight: 238.0

Joe B
03-19-2014, 05:22 AM
Squat
315 lbs x 1 rep
350 lbs x 1 rep
315 lbs x 1 rep

Deadlift
405 lbs x 1 rep
445 lbs x 1 rep x 2 sets
365 lbs x 3 reps
345 lbs x 3 reps
330 lbs x 3 reps

Comments
-This session is from Monday, just haven't gotten a chance to log it until now. I've got a cold, and Monday was the worst of it. I had the day off work, but after lifting I pretty much spent the rest of the day miserable, lying down on the sofa and praying for death. Once my son was in bed, I took some NyQuil and slept for 10+ hours, which didn't give me any time to lift yesterday morning, but at least I felt better. I think I'll be able to get my overhead pressing done Friday instead.
-On the deadlifts, the warm-up sets felt pretty good, 445 felt pretty bad, and the back-off rep sets felt okay. That's better than before, but I still don't feel that I have it quite right.


http://youtu.be/g0FOD3pt5U0
__________________

Weight: 241.6

Joe B
03-19-2014, 07:08 PM
Squat
315 lbs x 1 rep x 3 sets

Bench Press
215 lbs x 5 reps PR
205 lbs x 5 reps
195 lbs x 8 reps PR

JM Press
95 lbs x 6 reps
95 lbs x 8 reps x 2 sets

Comments
-I purposely took it easy with the squats today, but all three singles were fast and smooth.
-Good day on the bench press, 215 and 195 were both 5-lb rep PRs.
-I went back to the drawing board on the JM press, because I think I was doing them wrong. I wasn't keeping my elbows up enough, so I was really doing more of a close-grip bench press.


http://youtu.be/NCyOYkPjeFg
__________________

Weight: 241.6

Joe B
03-20-2014, 05:41 AM
Squat
365 lbs x 5 reps PR
345 lbs x 6 reps PR
330 lbs x 6 reps

Front Squat
195 lbs x 3 reps x 3 sets

Comments
-The top set was a 10-lb rep PR (previous PR was last week's). Again, the second set was supposed to be 5 reps, but I did 6 to set another rep PR.
-My head is pounding, so I just did a few sets of front squats and called it a day.


http://youtu.be/lGmsig1GnFQ
__________________

Weight: 241.6