Upcoming powerlifter aiming for heavy weights

[Buffster]

Hi People,

I've been powerlifting for about 6 months now and currently I'm doing a combination of PL/BB but that will only be for a little while, since my main focus is powerlifting.

My PR's @ 213lbs are

squat: 352lbs (I know it's pathetic, but my squat improved a good 110lbs in about five months, so it should be getting better soon)
deadlift: 451lbs
bench: 253 (pathetic too)

Currently I'm cutting, so my weight is around 209lbs.

I did 3 reps dl with 418 this week, so I guess my deadlift is going to raise again soon.

Training of today, saturday 18-6-2005

low box squats
6x198
3x242
1x286
1x308

Parallel pin squats
1x308
1x330 (failed)

Quarter pin squats
1x374
1x418
1x462
1x506
1x550

Parallel pin squats
1x330

Didn't train my legs for 3 weeks, so I was quite satisfied with how it went, it's time to improve my squat again though, so I'll put in some effort.

greetz,
Ron

[KevinStarke]

Lookin good man nice session and great deadlift! Keep it up man im a powerlifter in training myself so i'll be lookin in on your journal plenty im sure.

[Buffster]

Nice lifts man! Are they raw or suited?

greetz,
Ron

[KevinStarke]

All raw, after an upcoming competition (26th) im going to start training in a bench shirt for the first time, i've read crazy stuff about guys putting 80-100 lbs on their bench with a shirt after plenty of training and getting that 405 up while staying in the 148-165 class range is a lifetime goal of mine. Im gonna try and get a video of me deadlifting my max up and when i can start squatting again i'll do that for squat too, i have a 315 touch and go video in my journal if you want to see that though.

[drew]

Good stuff dude. That DL is impressive. Your squat should not be far behind. Just keep hitting it heavy.

[Buffster]

Training of monday 20th of June

Close-grip bench press
8x176
8x176
8x176

Overhead db extensions
8x61,6
8x61,6
7x66

Cable pushdown
10x143
10x143

Shoulder smith barbell press
8x110
5x132

Cable front raise
3x44
8x22

DB Side raises
8x22
8x26,4
6x30,8

Bent-over db raises
8x22
8x26,4
8x30,8

Good training, I'm still having a hard time with the amount of reps, but I've got the feeling it'll make me stronger as a powerlifter.

greetz,
Ron

[Buffster]

Training of tuesday 21st of June

Good mornings
6x220
6x242
6x264

Barbell shrugs
8x220
8x264
6x286

Seated cable rows
10x132
8x165
7x176

Cable pulldown
8x176
8x176
4x187

DB Rows
8x74,8
6x74,8

Good workout, I lose alot of strength when repping, but it feels good, good pumps, fatigued muscles, my plan is going great.

greetz,
Ron

[KevinStarke]

Great session keep it up man, nice GM's

[Buffster]

Thanks, pects&bi's today :)

[Buffster]

Training of Thursday 23th

Dumbell press
8x70,4
7x74,8
4x79,2

Incline dumbell flyes
8x44
8x48,4
6x52,8

Cable cross-overs
10x66
7x88

EZ-bar curl
8x82,5
8x93,5
6x104,5

Preacher curl
8x71,5
9x60,5

Dumbell curl
6x35,2

As you can see my chest strength is my weakest part, both my db presses and flyes are below my average strength, so that's a point for me to work on. My bi's were fried after the ez-bar curls, as you can see in the amount of weight in the next exercises ;)

greetz,
Ron

[KevinStarke]

chest gives alot of people trouble, just stick with it and kill it every time!

[Buffster]

training of 25th of june

Box squat
3x132
3x176
3x220
3x264
3x286
2x308
1x330

1/2 Pin squats
1x330
1x374
1x418
1x462 (failed)

Standing leg curl
20x44

DB side bends
8x52,8
8x57,2
8x61,6

Decline crunches
20 reps bw
20 reps bw

Good workout, I'm almost back at my old level with squats. My box squat record till thus far is 3x308 / 2x330 and I'm only one rep behind of that, so I'm starting to get back into it and ready to gain on my squat again.

greetz,
Ron

[Buffster]

training of monday 27th of June

Close-grip bench press
8x187
6x187
5x187

Overhead db extensions
8x66
6x66

Rope pushdown
8x77
8x77
4x88

Military press
8x110
6x121

Cable front raises
8x22

Seated db side raises
8x17,6
8x22
6x26,4

Machine rear delt raises
10x44
8x77
8x88

11 minutes on threadmill, doing an interval routine

Good workout, my close-grip bench is starting to improve on repping too, I'm still a weak pussy though.

greetz,
Ron

[KevinStarke]

nice man, great close grips.

[Buffster]

Training of tuesday 28th of June

Deadlift
8x132
8x198
3x264
3x330
2x396
1x440

Barbell rows
8x198
8x220
7x220

Pull-ups
8xbw

Then I decided to stop the workout, to be honest I just ****ING HATE bodybuilding and after 2,5 weeks of doing it I'm tired of it already again. I'm going back to powerlifting again, starting upcoming thursday. Deadlift/barbell rows sucked this workout, I was aiming for 2 reps on 440 with deadlift and 8x242 on barbell rows, so I'm a little pissed.

greetz,
Ron

[Buffster]

Training of saturday 2nd of July

Speed squat
1x132
2x176
2x176

8x2 @ 220 (first four sets were like crap, it was quite a while since I last squatted so I had a hard time doing my speed squats correctly. after those 4 sets, the last 4 went great, fast as always and good technique.)

Speed deadlift
6x1 @ 308

Power cleans
6x110 (7th failed)
7x110
3x132 (4th failed)

Seated goodmornings
8x176
7x198
6x220

Great workout, my first powerlifting training since about a month, but it felt real, real nice. It was the first time I did power cleans, so they are still quite weak. I'm looking forward to gain strength again!

greetz,
Ron

[KevinStarke]

The DL's still looked great to me man, welcome back to powerlifting!

[Buffster]

Thanks Kevin, glad to be back!

training of monday 4th of July

Close-grip bench press
6x88
3x132
3x154
3x176
3x198
2x220 (2nd rep sucked)

Dumbell press
4x79,2
4x79,2
8x70,4

Shoulder db press
7x52,8
6x52,8
5x52,8

Rope pushdown
10x66
8x77
4x88

Seated cable row
8x121
8x143
8x176

Dips
8 reps bw
4 reps +22lbs

WHAT THE ****... I've lost quite a lot of strength on my upper body, I've done 2 nice reps on close-grip bench with 242 in the past and I wasn't even able to bench 2 good reps with 220 now. It probably has to do with the fact that I worked on bodybuilding for a month and the fact that I lost 13,2lbs bodyweight. Either way, I wanna be back at my old strength in at least two weeks.

greetz,
Ron

[Buffster]

Training of tuesday 5th of July

Arched back good mornings
6x132
3x176
3x220
3x242
3x264
3x286
3x308
2x330 PR!

Romanian deadlift
8x220
6x264
4x286

Barbell holds
330 10 seconds
330 10 seconds
352 10 seconds

Rope crunches
10x88
8x121
8x121

Nice workout, good to see I've still got some strength after my workout of monday. Set a new PR on ABGM and the assistance exercises went great too, time for more PR's!

greetz,
Ron

[KevinStarke]

Lookin strong man, nutty weight on those good mornings congrats man, nice close grips too.

[Meat_Head]

I like your workouts buff! Looks very effective. I hope you're still planning on working the bottom position, 1/2, and 1/4 pin squats heavy, those work wonders for your hip flexor, quad, and hamstring strength. Reminds me of Dino Training hah. I'll be checkin in!

BTW, what's your bodyweight?

[TheMachine]

Great lifting Buffster! You've got some awesome pulling power!

[Buffster]

@Kevin/The Machine
Thanks bro's!

@xMeat_Headx
I'm definitely gonna keep on working at the pin squats, paralel, 1/2 and 1/4. Today I'm probably gonna do paralel pin squats. Oh and my current bw is around 198.

Training of thursday 8th of july

Speed bench press
6x3 @ 165

Incline db press
6x70,4
5x70,4
6x70,4

JM Press
6x82,5
6x82,5
6x82,5

Seated db raises
6x26,4
6x26,4
5x30,8

Seated shoulder rack press
8x88
6x88
3x110

Barbell rows
8x198
6x220
6x220 (underhand)

Not a bad workout, but I definitely lost strength on ALL my upper body assistance exercises. First time I did shoulder rack press and they were goddamn heavy, I'm doing my normal military press with 110 and 132, but 88 was already damn heavy with this exercise.

greetz,
Ron

[KevinStarke]

solid workout man, blast those triples

[fixationdarknes]

Hey, looking strong. How come some of your sessions are low reps (1-3) and others are higher (6-10)?

[Buffster]

Because I'm training powerlifting style, I like to do the compound exercises low repped and the assistance exercises high rep.

greetz,
Ron

[Buffster]

Training of monday 12th of july

Bench press
3x187
3x187
3x187
3x187
3x187
3x187

Squat
2x275
2x275
2x275
2x275
2x275
2x275

Incline dumbell press
12x53
11x53
12x53

Dips
8 reps bw
7 reps bw

Cable pushdown
12x66
9x77
5x88

Seated db raises
6x26
6x26
6x26

Seated cable rows
7x176
6x176
6x176

HOLY ****, this russian routine is going to kill me. Bench was quite easy, but squats were heavier for me. It's strange, as soon as I have to do more than 1rep on squats I get weak as pussy.

greetz,
Ron

[Buffster]

Training of tuesday 12th of July

Deadlift
3x352
3x352
3x352
3x352 (hand bleeding again)
3x352
3x352

Arched back goodmornings
6x132
2x220

Power clean
8x110
5x132
4x132

Dumbell curl
6x44
6x44
6x44

Shorter workout than yesterday, had to hurry a little bit, because I had to work today. Deadlifts went great, only thing was that my hands hurt a little bit because of the bar and one hand started bleeding because of this. Starting to get better at power cleans.

EDIT: reason that the abgms were so weak is the fact that my back/hams were smoked and I decided to save them for heavy squat on friday.

greetz,
Ron

[MM]

Interesting and intense workouts.

[Buffster]

Thanks MM

[KevinStarke]

Nice deadlifting man, how do you get a number like 352? Do you count clips or something

[Buffster]

I'm converting from kgs to lbs, 160kg * 2.2 = 352

greetz,
Ron

[KevinStarke]

Ahhhh pardon my ignorance

[Buffster]

No problem :)

training of thursday 15th July

Squat
3x275
3x275
3x275
2x275
3x275

Bench Press
2x187
2x187
2x187
2x187
2x187
2x187

1/2 Pin Squats
6x374
3x418
3x440

JM Press
6x83
5x94
5x94

Military press
8x88
8x110
2,5x132

Barbell rows
6x220
6x220
6x231 (suspinated)

I've found the way to improve my squat big time... repping on it. Yesterday I was stunned to see how weak my squat is when I do more than a single rep(!) It's more than months ago that I've repped on squats with a heavy weight, the last half year or so, I've only did more reps when doing my warm-up and that's it. The result is that I have a hard time squatting 6x3@275. This isn't pissing me of at the moment though, I've found what I need to work on and I'm gonna do it. Concerning the assistance exercises, they are starting to improve again, upper body exercises are starting to go back to my old level and pin squats were damn nice!

[KevinStarke]

Nice workout man, lil bit of everything going on. Nice squatting and benching man.

[Buffster]

Be honest and tell me it sucks, I know, but I'll make sure it'll get better.

[KevinStarke]

That doesnt suck at all man your just gonna keep getting stronger, and those bb rows are awesome.

[Buffster]

Thanks Kevin

Training of saturday 16th of July

Barbell curl
8x88
7x110
2x132 PR!

Didn't have to train anything anymore, but was in the mood for a training, so decided to do some barbell curls.

greetz,
Ron

[KevinStarke]

wow awesome barbell curling man.

[Buffster]

Training of monday 18th July

Bench press
4x187
4x187
4x187
4x187
4x187
4x187

Incline dumbell press
7x66
6x66
7x66

Dips
8 reps bw
6 reps + 22lbs
5 reps + 22lbs

Cable pushdown
8x77
8x88
5x88

Seated db raises
5x31
4x31
6x31

Seated cable rows
8x176
7x176
5x176

Squat
2x275
2x275
2x275
2x275
2x275
2x275

Luckily my strength is starting to improve again, I'm starting to get used to the volume and I didn't have to hard of a time to finish this workout. My squat felt a lot better than last week too, I still do have to work on my speed though, that's definitely a weak point too.

greetz,
Ron

[KevinStarke]

Solid workout man keep it up.

[Buffster]

Training of tuesday 19th of July

Deadlift
4x352
4x352
4x352
4x352
4x352
4x352

Power clean
6x132
6x132
4x154

Dumbell curl
6x48
6x48
4x48

Standing calf raises
8x198
8x264
7x297

A real good workout, had to do one more rep on deadlift every set than last week, but it was less heavy for me, so that's a good point. PC went good too, only doing them for 3 weeks now, but they are progressing quite nice. First time since about 2-3 months that I trained my calfs, so the weight I use there should go up quite quick now.

greetz,
Ron

[KevinStarke]

wow awesome deadlifting man, i used to love powercleans a couple years ago do you think its beneficial at all for a powerlifter to do those really?

[Fatal]

Nice deadlifts man.

[Buffster]

Thanks guys, and yes I do believe powercleans improve other lifts, especially the deadlift. IMO it works great for speed and it hits the traps like no other exercise, which are also quite important with deadlifting.

Training of thursday 21th july

Squat
4x275
4x275
4x275
4x275
4x275

Bench press
2x187
2x187
2x187
2x187
2x187
2x187

Paralel pin squats
1x308
1x330
1x352 PR!

Tate press
6x40
4x44
5x44

Military press
6x121
6x121
4x132

Barbell rows
8x198
7x220
3x242 suspinated

Hell yeah!!! My strength is definitely starting to improve again, last week I didn't manage to do 5x3 @ 275 and today I did 5x4 @ 275 and I did it without even having to do to much effort. Besides that I set an PR on pin squats and all assistance exercises improved compared to last week, so I'm satisfied. :)

greetz,
Ron

[drew]

Nice squattin Ron.

[KevinStarke]

Nice full body man, great squatting.

[Buffster]

Thanks both!

[Buffster]

Training of saturday 23th of July

Barbell curl
8x66
8x101
4x123
2x123

DB Side bends
8x54
8x63
8x63

Good workout, barbell curl strength is going just fine and it was the first time since about 2 months that I did some ab work, so the weight used there will improve soon.

greetz,
Ron

[KevinStarke]

solid curls man