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POWERLIFTER87
05-28-2007, 11:09 PM
Hey, I was busy for awhile with finishing school and all, but now I have more time to keep a journal again. Right now, my best lifts are squat-510lbs., bench-300lbs., and deadlift-435lbs (all raw). Lifting's been going really well so far this year, been able to stay mostly injury-free besides a few minor things, unlike some of the problems I had last year. Also, I'm weighing around 250lbs. right now.

So here's today's training then:

05/28/2007

Had to train at 11am since the gym closed early today. That's way too early for me. I was so tired after the first 3 sets.

Decline Bench
45x20
95x10
135x8
185x6
225x5
265x5 PR
275x4
285x3 (1st rep paused)
245x7

Went well. 285x3 wasn't too hard.

Incline DB Press
75sx8
85sx5
100sx3x2

Dips
BWx8
BW+25x4x3

Incline DB Flyes
30sx8
35sx8
40sx6

Lying DB Triceps Extensions
20sx8
30sx5x2

Weight: N/A
Grade: A
Time: 2hrs. 15mins.

POWERLIFTER87
05-30-2007, 08:55 AM
05/29/2007

Squat
135x8
225x5
275x5
315x3
365x3
405x3
455x2
495x3 PR
515x1 PR Easy

Warmups actually felt kinda slow, but the heavy sets were a lot better. 515 was easy except for walking it out. I figure I could probably get another 20-30lbs.

Leg Press
540x8
720x6
900x6
1080x4
1220x5
1310x3 PR Easy
1400x2 PR
Close-stance Paused
900x8

This went really good. 1400 is the most I can put on it. I'm gonna see if I can get my friend to sit on it again soon.

Hack Squat
90x8
180x8
270x6
360x5

I still don't like these. Although my back felt better doing these for the first time, my knees really hurt from them.

Weight: 251lbs.
Grade: A
Time: 2hrs.

LiftingKid
05-30-2007, 12:32 PM
Strong squats April.

Do you have any meets planned?

getfit
05-30-2007, 01:15 PM
So nice to see you back.Awesome numbers as per usual :)

POWERLIFTER87
06-01-2007, 08:54 AM
Strong squats April.

Do you have any meets planned?

Thanks. I was thinking about doing a strongman comp. that's like 45 mins. from me in July just for fun. Besides that, mostly just gonna focus on powerlifting. I'll probably do a meet next year or something.


So nice to see you back.Awesome numbers as per usual :)

Thanks Sylvia.

Built
06-01-2007, 09:02 AM
I would LOVE to watch you train. You leave me in awe.

Great to see you back here, girlie. :)

POWERLIFTER87
06-01-2007, 09:15 AM
I would LOVE to watch you train. You leave me in awe.

Great to see you back here, girlie. :)

Thanks. Well if you're ever in Buffalo, NY...

Guido
06-01-2007, 10:38 AM
Wow! Great to see you back. Still moving some huge weights, I see.

Bob
06-01-2007, 10:55 AM
welcome back PL...
Amazingly strong as ever...

So you are going to do the Western New York Strongman/woman show in Dunkirk? I think another WBB'er going to do that too... Vin Dizenzo
http://www.wannabebigforums.com/showpost.php?p=1672510&postcount=53
He is freakin' strong like you are...

GL.. and keep it heavy...

Sidior
06-01-2007, 11:52 AM
Coming back with a squat PR is the way to do it! Keep killin it in here.

POWERLIFTER87
06-02-2007, 01:00 PM
welcome back PL...
Amazingly strong as ever...

So you are going to do the Western New York Strongman/woman show in Dunkirk? I think another WBB'er going to do that too... Vin Dizenzo
http://www.wannabebigforums.com/showpost.php?p=1672510&postcount=53
He is freakin' strong like you are...

GL.. and keep it heavy...

Yeah, that would be the one. I don't really have the implements and stuff to train with but I dunno, we'll see.

Thanks everyone.

POWERLIFTER87
06-02-2007, 01:01 PM
06/01/2007

Rack Pulls (Knee Height)
135x8
225x8
315x4
365x3
405x2
455x1
500x1

Conv. Deadlift
405x1x2

Hammer-Grip Pullups
BWx3
BWx2+1partial
BW+10x1+1partialx2
BW+15x1+1partialx2

CG Lat Pulldowns
125x8
150x6x3

DB Curls
40sx5
50sx5
55sx4
60sx3

+Weighted Abs

Weight: 251lbs.
Grade: B
Time: 2hrs.

Deadlifts were harder than they should have been, everything else was decent. I think I'm going to try to do more reps on deadlift for awhile and also more often. Pulling just always seems really awkward for me.

getfit
06-02-2007, 03:34 PM
HOLY rack pulls sunshine!

Nice work

Clifford Gillmore
06-02-2007, 05:26 PM
Great to see you back in the saddle PL! strong as hell as always :)

POWERLIFTER87
06-05-2007, 10:18 AM
06/04/2007

Decline Bench
45x20
95x10
135x8
185x6
225x5
265x3
290x3 PR
300x1
275x4
275x4
225x10 PR Easy

The 290x3 set was hard but solid. 300 felt easier than the last time I did it.

Flat Bench
135x8
185x5
225x4x3

Felt light, but too burned out to go heavier.

HS Seated Dips
180x8
270x8
360x6 PR
430x1 PR
410x2
360x4

Hammer Curls
50sx6
60sx6
70sx5
80sx3
85sx2

Dips BWx5 SS/Incline Pushups BWx10

Weight: 250lbs.
Grade: A
Time: 2hrs. 20mins.

I like this setup. I'm probably gonna do this for awhile, since I'm still making good progress with decline bench. I don't want to change it yet, but I want to do some flat benching too.

Stumprrp
06-05-2007, 11:48 AM
i forgot you are female, god almighty...you rule.

getfit
06-05-2007, 12:11 PM
i forgot you are female, god almighty...you rule.

Seriously!

PR on decline bench HOLY JEESUS!

POWERLIFTER87
06-06-2007, 10:51 AM
i forgot you are female, god almighty...you rule.

LOL. Thanks.


Seriously!

PR on decline bench HOLY JEESUS!

Thanks Sylvia.

POWERLIFTER87
06-06-2007, 10:52 AM
06/05/2007

Squat
135x8
225x5
275x5
315x3
365x3
405x3
455x2
500x2 PR
525x1 PR Hard

Leg Press
540x8
720x6
900x6
1080x5
1260x3
1350x2
1100x8
Close-Stance Paused
720x8x2

Weight: N/A
Grade: A
Time: I don't remember

Good day. Took me awhile to warmup. Didn't feel as strong as last week on squats, but still got a 10lbs. PR. My knees are pretty sore probably from squatting heavy so much recently, also that damn hack squat last week which I'm never doing again. I'll probably take a week off from squatting next week.

Sidior
06-06-2007, 10:54 AM
Real nice squatting and decline work a little while ago. Any upcoming meets?

redFury
06-06-2007, 11:38 AM
Great looking sets... very strong stuff. Some time off is always good every now and again.

Clifford Gillmore
06-06-2007, 10:38 PM
Fantastic sqaut PR! I hope to have that by this time next year LOL its only 100lbs, not much to ask for..... Great work!

North
06-06-2007, 11:35 PM
:omg:

getfit
06-07-2007, 02:30 AM
your numbers are incredible.Nice work

Buffman
06-07-2007, 04:32 AM
You are one strong lady!

POWERLIFTER87
06-07-2007, 10:53 PM
Thanks everyone.
Sid- Not sure yet. I might do this one strongman comp. that's near me in July.

06/07/2007

Seated Barbell OH Press (Paused, Wide-Grip)
45x15
95x8x2
115x8
135x8 PR
155x4 PR Easy
165x3 PR
165x3
135x6

I was really happy with these. Haven't done these in a long time and I was alot stronger on them today, in addition being paused and wide-grip. I was surprised at how easy this was.

Seated DB OH Press (Paused)
50sx8
60sx6
65sx4 Easy
65sx4
50sx6

All the paused work was hard, but I still went decently heavy on these. Also easier than I thought it would be.

DB Side Raises
20sx10
25sx10
30sx10
35sx8

Barbell Front Raises
45x8x2

CG Triceps Pushdowns (on cable)
100x20
140x10
170x6
200x4

+R/C 6sets

Weight: 254lbs.
Grade: A
Time: 1hr. 50mins.

LiftingKid
06-08-2007, 04:39 AM
Good tri and shoulders day.

1 hour 50 minutes in the gym! Do you take long rests?

YoBrickWall
06-08-2007, 07:18 AM
Hiya PL- nice volume..i use to do the OH bb presses but really dont care gor them anymore

YBW

getfit
06-08-2007, 07:51 AM
Super session girl.I'd love to train with you seriously!:)

POWERLIFTER87
06-08-2007, 10:44 AM
Super session girl.I'd love to train with you seriously!:)

Thanks Sylvia. Maybe I'll have to drive up there sometime later this summer. I don't think it's that far from Buffalo to Montreal, but I dunno; I never been there. Also, I don't know what you need to go over the border now.


Hiya PL- nice volume..i use to do the OH bb presses but really dont care gor them anymore

YBW

Thanks YBW. I used to them seated all the time, and recently I've been doing standing/push presses, so I wanted to do this again for a change. I think it helps with bench quite abit.


Good tri and shoulders day.

1 hour 50 minutes in the gym! Do you take long rests?

Thanks Sebby. That's one of my shortest days actually, usually it's over 2hrs. And yes, I'm slow and I take long rests. It also takes me about 15-20minutes to warmup.

POWERLIFTER87
06-10-2007, 09:44 AM
06/08/2007

DB Rows
35sx10
50sx8
65sx8
80sx6
100sx4
120sx6
130sx4x2

Hammer-Grip Pullups
BWx2+1partial
BWx1+1partialx4

HS Lat Pulldowns
180x8
230x8
270x6
320x3
320x4
270x6

Barbell Curls
45x8
95x6
115x4x2

DB Preacher Curls
25sx8
35sx4x3

Weight: 255lbs.
Grade: B
Time: 2hrs.

Stumprrp
06-10-2007, 10:05 AM
absolute beast

POWERLIFTER87
06-12-2007, 10:15 AM
06/11/2007

Decline Bench
45x20
95x10
135x8
185x6
225x5
265x3
295x2 PR
305x1 Slight Asst.
305x1 PR
275x3
225x8

The 295x2 set was solid. I think I would have had 305 the first time, but spotter touched it too soon. My usual spotter was there after that, and I got 305 the second attempt.

Flat Bench
135x8
185x5
225x5
225x4x2

HS Seated Dips
180x8
270x15
360x7 PR
360x8 PR
360x7
180x30

+Pushups 3setsxfailure

Weight: 254lbs.
Grade: A
Time: 2hrs.

redFury
06-12-2007, 10:28 AM
Great stuff PL87... way to come back and hit 305 a second time. I can't recall... are you training for any meets coming up?

North
06-12-2007, 11:29 AM
holy **** nice DB rows

Stumprrp
06-12-2007, 12:55 PM
beasting it!

getfit
06-12-2007, 01:30 PM
awesome work gal!

POWERLIFTER87
06-14-2007, 11:03 AM
awesome work gal!


beasting it!


holy **** nice DB rows

Thanks everyone.


Great stuff PL87... way to come back and hit 305 a second time. I can't recall... are you training for any meets coming up?

Thanks. I dunno yet. I'll do a meet sometime eventually when I feel like it. I never have as of yet.

POWERLIFTER87
06-14-2007, 11:04 AM
06/13/2007

Wide-grip Lat Pulldowns
100x10x2
150x8
200x6
214x4 PR
224x3 PR
224x3

Hammer-grip Pullups
BWx1+2partial
BWx1+1partialx3

DB Curls
40sx5
50sx7
55sx5
60sx3
65sx3 PR

DB Hammer Curls
70sx4
80sx3
90sx1 PR
85sx2

DB Preacher Curls
30sx8
40sx6
50sx2
25sx30 (RP Set)

CG Lat Pulldowns
100x6
125x4x2
Drop: 75x10

Weight: N/A
Grade: A
Time: 1hr. 50mins.

Did some extra volume on biceps/forearms today for a change.

Clifford Gillmore
06-14-2007, 11:15 AM
Nice back and arms session! Awesome curls.

Stumprrp
06-14-2007, 11:54 AM
great stuff PL

Sidior
06-14-2007, 11:59 AM
Real nice pressing, 300+ is always huge!

redFury
06-14-2007, 01:09 PM
Great stuff... you have some serious lat/back strength.

You've got time to make your mark on a meet... just was curious!

Coke
06-15-2007, 05:28 AM
Doing really good in here, nice numbers everywhere.

POWERLIFTER87
06-17-2007, 10:24 AM
Great stuff... you have some serious lat/back strength.


Now if only that would carryover to my deadlift.

Thanks everyone.

POWERLIFTER87
06-17-2007, 10:25 AM
06/15/2007

Seated Barbell OH Press (Wide-grip, Paused)
45x15
95x8x2
115x6
135x6
155x4
170x2 PR
175x1 PR Easy
185x1 PR Easy
135x6

I think I have a good chance of getting 200 on this.

Seated DB OH Press (Paused)
50sx6
60sx5
65sx4
70sx3 PR
40sx8

HS Shoulder Press
180x8
230x6
270x4x2

Face Pulls
37.5x15
50x10x2
62.5x6

Rope Triceps Pushdowns
50x10x2

+R/C- 6sets

Weight: 256lbs.
Grade: A
Time: 2hrs.

Stumprrp
06-17-2007, 10:27 AM
sick stuff.

getfit
06-17-2007, 11:11 AM
SERIOUSLY AMAZING sessions here.Truly inspirational

redFury
06-17-2007, 11:44 AM
Very nice overhead pressing pl... very strong.

Coke
06-18-2007, 05:42 AM
Quite serious about them shoulder presses, lol.

POWERLIFTER87
06-19-2007, 09:47 AM
Thanks everyone.

06/18/2007

Decline Bench
45x20
95x10
135x8
185x6
225x5
275x5 PR
295x2
315x1Slight Asst.
315x1 PR

Wasn't planning on going for 315 today, but I just decided to after 295. First one was a bad handoff that I think messed me up. Second time was a clean rep. This was my goal for some time, so I'm very happy about that.

Flat Bench
135x8
3-Board
225x5
275x3
295x1
2-Board
275x1
255x2
Full ROM
225x3
Drop: 135x8 Paused

Decided to try out some board pressing today. Everything felt really heavy after going so heavy on declines. I'll probably do these first next time, because I'm sure I can get a lot more then. It was good for feeling it out the first time though.

Incline DB Flyes
35sx8
40sx5x2
45sx3

Dips SS/ Incline Pushups
BWx6/BWx5
BWx5/BWx4
BWx5/BWx3+5 Regular

Weight: 254lbs.
Grade: A
Time: 2hrs. 15mins.

Coke
06-19-2007, 10:43 AM
Completely solid work on the bench dude.

POWERLIFTER87
06-20-2007, 11:37 AM
Completely solid work on the bench dude.

Thanks, except I'm not a guy.

redFury
06-20-2007, 12:12 PM
Nice work on the decline and boards especially. You are right... you should be able to do more on them when you're not so tired.

Guido
06-20-2007, 01:02 PM
Your numbers make me sad. BTW, you'll definitely do much more on boards if you haven't maxed first.

Coke
06-21-2007, 06:36 AM
Your numbers make me sad.

Me too, lol...sorry for the misquote earlier - you are superwoman, and don't forget it.

POWERLIFTER87
06-21-2007, 10:16 AM
Thanks guys.

06/20/2007

Squat
135x8
225x5
275x5
315x3
365x3
405x3
455x2x2

Deadlift
135x5
225x3
315x3x3

+Leg Curls 3sets
+Weighted Abs 3sets

Weight: N/A
Grade: C
Time: 1hr. 15mins.

I felt horrible today, so I didn't go any heavier. It still felt like crap anyways.

Stumprrp
06-21-2007, 12:19 PM
beasting squats.

POWERLIFTER87
06-21-2007, 09:15 PM
beasting squats.

No, that sucked seriously, considering I usually warmup with that.

POWERLIFTER87
06-21-2007, 09:15 PM
06/21/2007

Felt much better today. Also slept almost 10 hours, which probably helped.

Seated Barbell OH Press (Wide-grip, Paused)
45x15
95x8
115x6
135x6
155x3
185x1
190x1 PR Hard
170x2x2
135x6

These felt really good. The 190 was so much harder than 185. Sometimes 5lbs. makes such a huge difference.

Seated DB OH Press (Paused)
55sx6
65sx5 PR
75sx2 PR
65sx4

These felt easier than last week.

DB Side Raises
20sx10
25sx8
30sx8

Face Pulls
37.5x15
50x10x2

Rope Triceps Pushdowns
50x12x2

Weight: N/A
Grade: A
Time: 1hr. 30mins.

Clifford Gillmore
06-22-2007, 02:54 AM
Really great OH work! You'll be railing 2 plates in no time.

Coke
06-22-2007, 06:27 AM
Exceptional squats and pressing sets.

redFury
06-22-2007, 09:41 AM
Nice shoulder session... mixing BB with DB looking nice.

POWERLIFTER87
06-22-2007, 11:08 AM
Thanks guys.


Ok, so I've been thinking the last few weeks about goals I have in the next year. Rather than by the end of the year, I usually go by my birthday from one year to another, which was a few weeks ago. So, by next year my goals are as follows:

Bench Press:

Current:
Flat: 300 (estimated), Decline: 315

Goals:
Flat: 350, Decline: 365

I was on track to hit 300 by the end of last summer, but then I wasn't able to bench for over 5 months due to injury. I have done a lot of decline benching so far this year, and that has definitely helped alot. I haven't done so much flat benching, but I have done 275 and 285 pretty easy. I am sure I can hit at least 300, just a matter of doing it, especially considering that my flat and decline have been almost exactly equal since I started lifting. I'm going to be doing more heavy flat benching these next few months. I think these are very reasonable goals within the next year, especially considering how much stronger I have been getting on pressing movements and everything that goes along with that.

Squat:

Current:
Parallel: 525 belt only

Goals:
Parallel: 600, Deep: 500

I have made amazing progress with squatting the last year, even though as with bench, I didn't squat for about 5months last year due to injury (although I did do alot of heavy leg pressing and such). This year I'd like to get to 600 parallel squat, but also I want to do more deep squatting (as I've only squatted to parallel for the most part) and get up to 500 on that. I may use knee wraps at some point, not sure yet.

Deadlift:

Current: 435 belt only

Goal: 475, but more importantly find some technique that actually works for me

This is the one lift that I have not been too happy with. I really have not found what works for me when it comes to deadlift. I always pull conventional and I know at least that it is better than sumo, which is extremely awkward for me. I have a very hard time locking out although I'm very fast (relatively) off the floor. I think I need to find a setup that works better, though, b/c I have a hard time getting down enough and when I start the pull, the bar is always about 2-3 inches away from me and I can't get any closer than that in that position.

OH Press:

Current:
Strict: 190 seated, wide-grip and paused, Push: 210

Goals:
Strict: 245, Push: 275

The last few months has probably been the first time ever that I have actually made good progress on overhead pressing. I always used to be horrible at it, especially relative to my bench. I am very happy with my strict pressing, as about half a year ago I could only get 2-3 with 135. Push press is very new to me, and I have a hard time with coordinating the push with the pressing part. I have always been bad at anything that involves that sort of coordination, but hopefully i can get better at it. I think overall I can still make a lot of progress on both of these.

Goals on accessory lifts:

Flat/Incline DB Press: 130s for reps
Incline Barbell Press: 275
Barbell Curl: 185
DB Curl: 80s for reps
DB Hammer Curl: 100s very strict
Barbell Rows/T-Bar Rows: 365 strict for reps
DB Rows: 130sx20 (or more weight in some other way)
Leg Press: 1400x15 (more weight if I find a way of putting more on)
DB OH Press: 100s for reps

Goals on Bodyweight movements:
Dips: BWx25, BW+100 for a few, BW+130x1
Pullups: BWx8, BW+25 for a few, BW+50x1
@somewhere between 250-270lbs.

POWERLIFTER87
06-23-2007, 05:23 AM
06/22/2007

Deadlift
135x8x2
225x3
275x3
315x2
365x1
405x1
425x1
440x1 PR Hard

I adjusted my stance a bit which seemed somewhat better. Got a 5lbs. PR, so I'm really happy about that, although lockout was really slow.

Hammer-Grip Pullups
BWx3 PR at 255
BWx2+1partial
BW+10x1+1partialx2
BWx2

Wide-Grip Lat Pulldowns
150x8
175x6
200x5
214x3
Drop: 125x8, 75x8

DB Curls
40sx5
55sx4
65sx3
70sx1
60sx3

DB Preacher Curls
30sx8
40sx5
45sx3
Drop: 25sx5

Barbell Shrugs
225x5
315x8x3

Weight: 255lbs.
Grade: A
Time: 2hrs. 20mins.

Clifford Gillmore
06-23-2007, 06:18 AM
Damn, railing my deadlift numbers :) Great stuff PL, I'm still screwing around with form - blows.

Nice session, your goals outline makes me really reconsider what I should be looking at. I just go one plate at a time :/

Coke
06-23-2007, 09:42 AM
Good luck with those goals you've set forth...already set a new PR on the deadlifts - :thumbup:

dblockspky
06-23-2007, 10:07 AM
Great pulling and nice workout all around PL

POWERLIFTER87
06-25-2007, 10:54 PM
Thanks guys.

06/25/2007

Flat Bench
45x20
95x10
135x8
185x6
225x5
3-Board
245x5
275x3
305x2 PR
325x1 PR
330x1Slight Asst.
2-Board
315x1Slight Asst.
305x1Slight Asst. (out of groove)
305x1 PR
275x2
Full Range
245x2
225x4

So, today I tried board pressing first. 3-Board went really well. Think I should have dropped the weight a little more on the 2-Board, considering already doing 3 sets over 300, and 2-Board is around my sticking point, so it's quite abit harder. Couldn't really go heavy any more after 305. I think it's interesting that the bottom part feels so much easier doing full range afterwards, but I could barely lockout even 245.

Decline Bench
225x4x3
Drop: 135x8

Bottom on these felt easy also, although extremely hard to lockout.

Flat DB Press (Paused)
50sx10
60sx6x3
Drop: 40sx8

I was just done now.

Weight: 256lbs.
Grade: B
Time: 2hrs. 10mins.

I think the board pressing should help me, since I've been getting alot stronger at the bottom part of the bench lately, and my sticking point is higher now than it used to be. Also, getting used to holding and pressing heavier weight, since alot of the time when I miss at heavier weights it's b/c I'm not used to the feel of it.

Coke
06-26-2007, 05:59 AM
Nice work, props on the board PRs.

LiftingKid
06-26-2007, 07:16 AM
Board presses really do deal out a beating on the triceps for the rest of the workout. Quality workout PL87

Stumprrp
06-26-2007, 07:29 AM
very strong numbers on the boards PL

redFury
06-26-2007, 09:23 AM
Nice PRs on the boards! You're getting some quality time in with them

POWERLIFTER87
06-28-2007, 09:12 AM
Thanks guys.

06/27/2007

Squat
135x8
225x5
275x3
315x3
365x3
405x3
455x2
495x1

Went ok. I was going to go heavier today, but my knee still felt pretty sore when I got to the heavier sets, so I decided to stop there.

Deep Paused Squats
225x5
275x3
315x3
335x2

First time trying this. These are hard, lol. I can definitely go abit heavier than that, but not a whole lot.

Leg Press
Close-Stance Paused
540x8
720x8
900x6
Regular
900x8x3

Didn't go too heavy on these for same reason as with squats.

+Weighted Abs- 6sets

Weight: N/A
Grade: B
Time: 2hrs.

getfit
06-28-2007, 09:16 AM
Holy Crap! that is one intense leg day 900 on leg press*cries*

dblockspky
06-28-2007, 09:24 AM
Wow, that's an insane leg workout. Nice leg day PL

Coke
06-29-2007, 05:36 AM
Tortuous squats and killer leg presses there, and that's with the sore knee.

POWERLIFTER87
06-29-2007, 11:13 AM
Thanks everyone.

06/28/2007

Seated Barbell OH Press (Wide-grip, Paused)
45x15
95x8
115x6
135x6
155x3
185x1x2
190xmissx2
155x5 PR
135x8
135x6

Shouldn't have went heavy on this today. Triceps were still sore from Monday and that definitely affected the heavy singles. Reps were pretty good though.

HS Shoulder Press
180x8
270x6
320x1
270x5x2
Drop: 180x4, 90x10

Same thing happened here. I just couldn't really do anything heavy.

Face Pulls
37.5x15
50x10
62.5x6x2

+R/C- 6sets

Weight: 256lbs.
Grade: B
Time: 1hr. 30mins.

I think I need to take a break from the heavy stuff for a few weeks.

POWERLIFTER87
06-30-2007, 09:54 AM
06/29/2007

DB Rows
40sx10
55sx8
70sx6
85sx6
100sx8
120sx6
130sx6 PR

Happy with these, everything else was ok.

Hammer-Grip Pullups
BWx2+1partial
BWx2
BWx1+1partialx2

Wide-Grip Lat Pulldowns
150x8
175x6
200x4x2
Drop: 125x5, 75x10

DB Curls
40sx5
50sx6
60sx3
40sx8

DB Preacher Curls
30sx6
40sx4
run the rack (40s to 15s)x2

Weight: 257lbs.
Grade: B
Time: 1hr. 45mins.

Edit: Forgot to mention I was helping this guy I knew from high school today teaching him how to squat and deadlift. He actually did about a dozen singles with 185 on deadlift and had good form, although not too surprising since he has a job that involves similar movements. When I showed him to squat though, he did probably 10 or 12 reps with the bar for 1 set, and by the end of the set he was finally getting the form down decent, but then he didn't want to do any more sets. I really don't know why I waste my time with people sometimes. This was one of the few days where I wasn't really pissed off, though, otherwise I might have killed him.

dblockspky
06-30-2007, 11:31 AM
lol not everybody is gonna wanna do the most they can to better themselves in the weightroom. As long as your are making yourself better thats all that matters. Great workout.

LiftingKid
06-30-2007, 04:33 PM
lol. I can't picture you letting the guy stop at 1 set of squats.

Good rows.

Coke
07-02-2007, 01:16 AM
Solid shoulder pressing, back work and db curls.

redFury
07-02-2007, 09:43 AM
Very strong Rows... DB 60s are sick for curls. Keep pushing your self on the overhead pressing... you have a lot of strength potential there I think.

North
07-02-2007, 09:45 AM
nice overhead pressing! I was only putting like 10 more lbs on the bar when doing push presses today lol.

POWERLIFTER87
07-02-2007, 10:47 AM
lol not everybody is gonna wanna do the most they can to better themselves in the weightroom. As long as your are making yourself better thats all that matters. Great workout.

I know. I just don't like wasting my time helping people that ain't gonna be serious. Thanks.


lol. I can't picture you letting the guy stop at 1 set of squats.

Good rows.

I'm not gonna waste more time if he doesn't want to. I had my own training to worry about. Thanks.


Solid shoulder pressing, back work and db curls.

Thanks.


Very strong Rows... DB 60s are sick for curls. Keep pushing your self on the overhead pressing... you have a lot of strength potential there I think.

Thanks. I'm gonna do push presses the next few weeks and then go back to strict and I should be able to hit 200 then. And I'm gonna curl the 100s... at some point.


nice overhead pressing! I was only putting like 10 more lbs on the bar when doing push presses today lol.

Thanks. I only push press like 210, b/c I'm uncoordinated. lol


High-rep benching and assistance stuff later today. I'm probably gonna compete at WNY's strongest man. I emailed the guy running it, since the entry deadline was actually yesterday to see if it'd still be alright or not. If it is, then I'll do that on July 21st.

POWERLIFTER87
07-02-2007, 10:20 PM
07/02/2007

Dropped the volume some and did high reps today. Will do this the next 4 weeks or so.

Decline Bench
45x20
95x10
135x8
185x19 PR
205x12+1Slight Asst.
225x9+1Slight Asst.
245x7

Haven't done high reps benching for awhile. That hurt so bad, lol, not in a bad way though. Wanted to get 20 with 185, but there was no way I could have got the last rep. It was still a 1 or 2 rep PR, don't remember if I got 17 or 18 before. I think I should have waited a little longer before doing 205, b/c I think I could get another rep or 2 there. I was pretty happy with these overall.

Flat Bench
225x7
225x5x2
Drop: 135x5

Kind of surprised I could get 7 on the first set after all the decline sets. I'll have to try to rep these first sometime soon. I could probably get 11-12 reps now. Very happy with this.

Dips
BWx8
BWx5x2

Was hoping to get a few more reps on these. I think my triceps were just too burned out.

Incline DB Flyes
30sx10
40sx6
40sx7

Decent. I always do these really slow and pause at the bottom. Each rep is probably around 10sec., that's why I don't do them that heavy.

Weight: N/A
Grade: B
Time: 1hr. 30mins.

dblockspky
07-02-2007, 10:44 PM
wow. your benching is amazing. great work.

Clifford Gillmore
07-03-2007, 06:38 AM
Awesome bench work, high rep work blows :)

Coke
07-03-2007, 09:07 AM
Awesome bench work, high rep work blows :)

No doubt, high reps are killer...like all sets on the bench and the dips too - ;)

redFury
07-03-2007, 09:39 AM
Very strong session... Decline benching is where its at right there. The 245x7 is nuts!

POWERLIFTER87
07-03-2007, 10:00 AM
wow. your benching is amazing. great work.

Thanks. I will get 185x20 next week.


Awesome bench work, high rep work blows :)

Thanks. I think it helps alot though, both as a break from heavier weight, and I definitely get stronger doing high-rep work in between.


No doubt, high reps are killer...like all sets on the bench and the dips too - ;)

The fact that it's hard makes it fun and worth doing. Dips may actually be high reps at some point. I can't seem to do that decent on them unless I do them first, then I can get about double the reps I did there. Thanks.


Very strong session... Decline benching is where its at right there. The 245x7 is nuts!

I've done 245 for 8 before, so no big deal there. Thanks.


I'm most likely gonna do high rep squats today. I want to try to get at least 20 with 315.

POWERLIFTER87
07-03-2007, 11:43 PM
07/03/2007

Squat
135x8
225x5
275x5
315x21 PR
405x6x2

Very happy with this. I did better than my goal of 20 reps. That's about 5 more reps than the best I've done with 315 before.

Leg Press
540x6
720x6
900x6
1080x8
1170x6
1260x4

These were good. I guess these were more moderate than high reps.

Close-stance Leg Press (Paused) SS/ Leg Extensions
900x6/ 135x5
720x8/ 90x6
540x10/ 90x6

Definitely sore after this.

Weight: 255lbs.
Grade: A
Time: 1hr. 45mins.

Chris Rodgers
07-03-2007, 11:46 PM
Holy crap that's strong squattin/leg-pressing!!

Have you ever competed and if so what are your meet numbers?

POWERLIFTER87
07-04-2007, 12:02 AM
Holy crap that's strong squattin/leg-pressing!!

Have you ever competed and if so what are your meet numbers?

Thanks. I have not competed yet. I'm gonna do a strongman contest near me in a few weeks. I'll probably try a powerlifting contest in a year or 2. I have only lifted raw (just a belt) so far, and now it seems like powerlifting is all equipped. I'm probably gonna wait and compete after I learn to use equipment unless there were a meet really close to me, but I want to get higher raw numbers first.

dblockspky
07-04-2007, 12:06 AM
Thanks. I have not competed yet. I'm gonna do a strongman contest near me in a few weeks. I'll probably try a powerlifting contest in a year or 2. I have only lifted raw (just a belt) so far, and now it seems like powerlifting is all equipped. I'm probably gonna wait and compete after I learn to use equipment unless there were a meet really close to me, but I want to get higher raw numbers first.

you'd probably smoke most of the competition with your raw numbers now.

Chris Rodgers
07-04-2007, 12:14 AM
With your raw numbers now, you'd be one of the strongest female powerlifters in the world. I'd say do a meet raw first and then get some equipment and learn. Look out Becca Swanson. :)

Coke
07-04-2007, 06:55 AM
With your raw numbers now, you'd be one of the strongest female powerlifters in the world. I'd say do a meet raw first and then get some equipment and learn. Look out Becca Swanson. :)

No doubt, that girl will be in trouble messing with PL87, lol - :D...huge numbers on the leg work.

POWERLIFTER87
07-04-2007, 09:38 AM
you'd probably smoke most of the competition with your raw numbers now.


With your raw numbers now, you'd be one of the strongest female powerlifters in the world. I'd say do a meet raw first and then get some equipment and learn. Look out Becca Swanson. :)


No doubt, that girl will be in trouble messing with PL87, lol - :D...huge numbers on the leg work.

Thanks guys. While I do realize these things, I know I can hit a lot higher numbers raw first. I don't care to compete just for the fact of competing. I just want to get stronger, and at some point I will compete and get a huge total when nobody really knows me. I don't really have anyone to help me learn how to use equipment if I wanted to, as I train alone, sometimes I have a friend of mine to spot for me, that's about it.

Have a nice Independence Day everyone.

POWERLIFTER87
07-06-2007, 10:45 AM
07/05/2007

OH Press
45x15
95x8
115x6
135x5
155x6x3

Arnold DB Press
40sx8
50sx6x2

CG Triceps Pushdowns
75x10x3

Clean
45xa bunch
95x3+1Pressx2
115x1x3
125x1+1Press
135x1+1Pressx2
135x1x4

Just a light day today. I was still pretty sore from Monday. Worked alot on form stuff and trying to figure out how to do a clean. It was definitely sloppy but not too horrible. It was easy the times I did it decent.

LiftingKid
07-06-2007, 11:14 AM
The squat workout from a couple of days ago was insane!

*hates cleans*

Bob
07-06-2007, 06:03 PM
You go girl!!! Dang that is some fine squatting there!!
Congrats on the Strongwomen contest... can't wait to here how you blow away the competition...

On your PL - well your Raw #s right now would blow away the competition in the 100% Raw Fed... here is their records for the Open 198+ Class:
Kari Sabin 335SQ 220BP 405DL = 960 Total

As far as the closest meet to you this year.. I believe you are in western NY still.. this meet would be the only thing out there this year..
Meet: Western NY Bench & Deadlift
Federation: USPF
Date: November 10 2007
End Date: November 10 2007
Type of Meet: BP, DL, PP
Location: YMCA
City: Webster
State/Province: NY
Country: United States
Promoter: Mike Kenney
Phone: 585-342-6895
Email: mkesar@frontiernet.net

AND, if you compete Raw, you would almost own all of their EQUIP'ed records for your weight class:
UNITED STATES POWERLIFTING FEDERATION
American Records - Women
90+kg/UNL
Squat 611.7 Juanita Trujillo 07/30/94
Bench 336.0 Juanita Trujillo 07/30/94
Deadlift 523.5 Lorraine Costanzo 06/01/87
TOTAL 1409.7 Juanita Trujillo 07/30/94

On the Strongwomen competition.. if you place 1st, I think you will qualify for nationals.. GL with that.. but I think you've got a good chance from reading your journal, I think you should be able to make all the opening weights with ease..
1. Seated Incline Log Press for reps. HW Women 120
2. FW 100’, 1 turn. Unlimited drops, 60 second limit. HW Women 150
3. Axle Clean and Press max weight. 4 attempts per competitor. Starting weight HW Women 70
4. Tire toss. Standard 25 lb automotive tire. 3 attempts per competitor
5. Loading Medley. Atlas stones, kegs, field rocks, sandbags and any other odd, heavy objects I choose to progressively shorter platforms, expect first couple to be high. Object weights HW Women 130 to 200
6. 18” Side handle DL for reps. HW Women 450. straps allowed, no suits.

Coke
07-07-2007, 06:43 AM
Solid pressing sets, nice pushdowns and cleans as well.

POWERLIFTER87
07-07-2007, 11:09 AM
The squat workout from a couple of days ago was insane!

*hates cleans*

Thanks LK. I also hate cleans. I thought I liked all lifts pretty much until I tried that one.


Solid pressing sets, nice pushdowns and cleans as well.

Thanks Coke.


You go girl!!! Dang that is some fine squatting there!!

Thanks.



Congrats on the Strongwomen contest... can't wait to here how you blow away the competition...

I hope so. I sort of expect to in a way, although it'll be kind of interesting considering it'll be the first time I do any of those events ever.



On your PL - well your Raw #s right now would blow away the competition in the 100% Raw Fed... here is their records for the Open 198+ Class:
Kari Sabin 335SQ 220BP 405DL = 960 Total

Am I supposed to laugh at this? 220 bench should not be a record in any weight class anywhere.



As far as the closest meet to you this year.. I believe you are in western NY still.. this meet would be the only thing out there this year..
Meet: Western NY Bench & Deadlift
Federation: USPF
Date: November 10 2007
End Date: November 10 2007
Type of Meet: BP, DL, PP
Location: YMCA
City: Webster
State/Province: NY
Country: United States
Promoter: Mike Kenney
Phone: 585-342-6895
Email: mkesar@frontiernet.net


Yeah, I live in Buffalo. I think Webster is right near the PA border, which is still about 2hrs. drive from me. Not sure if I want to spend the extra money yet this year.



AND, if you compete Raw, you would almost own all of their EQUIP'ed records for your weight class:
UNITED STATES POWERLIFTING FEDERATION
American Records - Women
90+kg/UNL
Squat 611.7 Juanita Trujillo 07/30/94
Bench 336.0 Juanita Trujillo 07/30/94
Deadlift 523.5 Lorraine Costanzo 06/01/87
TOTAL 1409.7 Juanita Trujillo 07/30/94


If I could beat those Raw I'd do it, otherwise I'm not going to. Give me another year, and that may be possible though.



On the Strongwomen competition.. if you place 1st, I think you will qualify for nationals.. GL with that.. but I think you've got a good chance from reading your journal, I think you should be able to make all the opening weights with ease..
1. Seated Incline Log Press for reps. HW Women 120
2. FW 100’, 1 turn. Unlimited drops, 60 second limit. HW Women 150
3. Axle Clean and Press max weight. 4 attempts per competitor. Starting weight HW Women 70
4. Tire toss. Standard 25 lb automotive tire. 3 attempts per competitor
5. Loading Medley. Atlas stones, kegs, field rocks, sandbags and any other odd, heavy objects I choose to progressively shorter platforms, expect first couple to be high. Object weights HW Women 130 to 200
6. 18” Side handle DL for reps. HW Women 450. straps allowed, no suits.

I would qualify for nationals if I got 1st, which is in New Jersey in September. I don't think I'll go though, because it would cost me at least 500 dollars or so, and I'm trying to save money to buy another truck before winter for my business so I can plow. I wonder if there is a time limit on the incline log press, b/c if it's anything like benching for me, I'll probably get around 40-50 reps easy.

POWERLIFTER87
07-07-2007, 11:11 AM
07/06/2007

T-Bar Rows
35x10
70x8
105x8
140x6
175x6
210x4
220x3x2
Drop: 140x6, 70x10

HS Lat Pulldowns
180x8
(30sec. b/n sets of same weight)
230x8,6,4,3,3
180x8,6,5,4,3
140x12,6,6,5,4

DB Preacher Curls
30sx6
(drop sets)
40sx5,30sx4,20sx5,4,3
35sx4,30sx3,20sx4,4,3
30sx4,2,25sx3,20sx4,3, Barx25

Another light day. I was really tired and my back was sore after work, besides not having much time, so that's all I did.

Noxon
07-07-2007, 01:08 PM
I am in awe.

I've seen your posts around and based on your signature I just assumed you were another really strong dude.

Come to find out you're actually an unbelievably strong woman.

Keep up the amazing work in here and good luck in your comp!

Coke
07-09-2007, 04:48 AM
Huge numbers and dropsets PL87.

redFury
07-09-2007, 10:04 AM
Nutso pulldown sets... almost 20 of them!! Your back must completely be toasted. :)

dblockspky
07-09-2007, 01:10 PM
Thats a lot weights and sets. Great workout PL

POWERLIFTER87
07-10-2007, 09:11 AM
Thanks guys.

07/09/2007

Decline Bench
45x20
95x10
135x8
185x20 PR
205x13 PR
225x10
245x6

Got the 20reps today with 185. Went well.

Flat Bench
225x6+1Asst.
225x6
225x4
135x20
135x15

Incline DB Flyes SS/Dips
35sx8/ BWx7
40sx5/ BWx4
40sx5/ BWx4

Hammer-Grip DB Press
40sx20

Weight: 255lbs.
Grade: A
Time: 1hr. 45mins.

dblockspky
07-10-2007, 09:30 AM
your benching is amazing. Why do you think you decline more than flat though?

LiftingKid
07-10-2007, 09:45 AM
You work in a lot of high reps. Good for variety.

POWERLIFTER87
07-10-2007, 12:22 PM
your benching is amazing. Why do you think you decline more than flat though?

Thanks. If you mean why I do decline more than flat, it's because my shoulder was bothering me with flat bench earlier this year and I was making really good progress with decline, so I decided to continue doing that first until I hit a plateau on it. If you mean why I lift more on decline, it's probably b/c I've done it more lately, otherwise decline and flat have been pretty much equal for me. Also, I did decline first otherwise, I can get about twice as many reps with 225 on flat bench as I did there. I think if I can hit 225x10 on flat bench after decline, as well, then I should be putting up some serious weight on that when I switch them and do flat bench first.


You work in a lot of high reps. Good for variety.

Thanks. High reps definitely help. I want to go heavy within a couple weeks again though, after the competition I'm doing.

redFury
07-10-2007, 12:42 PM
Great session... I love how you mix in the decline and flat. The guys on my PL team never to incline or decline ever... and I think that variety is why many of them haven't seen the strength gains I've seen.

When/where is your strongman/woman competition?

POWERLIFTER87
07-10-2007, 11:03 PM
Great session... I love how you mix in the decline and flat. The guys on my PL team never to incline or decline ever... and I think that variety is why many of them haven't seen the strength gains I've seen.

When/where is your strongman/woman competition?

Thanks. I've had a lot of people tell me that the way I train is not the way you are supposed to train for strength. And they don't lift as much as me, so go figure. I have to be doing something right. I think you have to switch things up to get stronger. I usually keep doing something until I can't make any more progress on it, even after I try different rep ranges and such, and then switch things up.

My competition is in Fredonia, New York (about an hour drive south and west of downtown Buffalo) on July 21. I live in a suburb of Buffalo, so it's about 45 minutes drive from me.

POWERLIFTER87
07-10-2007, 11:04 PM
07/10/2007

Rack Pulls (Knee Height)
135x8
225x5
315x3
405x3
495x1x2
405x3

Easy today. That's around 17-18" and I'll be pulling from there at the competition, so figured I'd just do a few pulls today. I don't like to pull more than every 2 weeks or so, and it's about a week and half from now, so didn't do too much volume or reps.

Cleans
45x5
95x3x2
135x1x2
145x1x2 PR
155x1 PR

These were a little better today I think. I'll try a bit heavier on Thursday or Friday. There was quite a few times where I did the first pull and then forgot what to do for some reason, but the times I did them were good.

Leg Press
540x6
720x6
900x10
1080x8
1170x6

All these were easy. I didn't have a spotter today, so just stopped there. Probably could have had a couple more reps on each set.

+Weighted Abs- 8sets

Weight: N/A
Grade: A
Time: 1hr. 30mins.

I had 2 jobs today and it was around 95 which really sucked. Considering I was really tired and the gym was hot too, I was really happy with how today went.

getfit
07-11-2007, 02:31 AM
haven't been in here for awhile.Things are looking great as per usual

Coke
07-11-2007, 05:44 AM
Excellent session, impressive effort(s) overall.

Sidior
07-11-2007, 07:01 AM
205x13 is sick, as well as those rack pulls. Where is your comp? I am actually pretty close to you living just at the border myself.

redFury
07-11-2007, 09:38 AM
Nice rack pulls PL!!! Maybe you can hit 500+ at the comp!

North
07-11-2007, 12:28 PM
Nice high rep bench work powerlifter. Just wondering because the weight seems low compared to your other lifts, but did you just start doing cleans?

TommyBoy
07-11-2007, 02:13 PM
PL, you're a freak!--And I mean that in the nicest possible way. I'm absolutley in awe of your numbers!

POWERLIFTER87
07-11-2007, 09:51 PM
haven't been in here for awhile.Things are looking great as per usual


Excellent session, impressive effort(s) overall.

Thanks Sylvia and Coke.


205x13 is sick, as well as those rack pulls. Where is your comp? I am actually pretty close to you living just at the border myself.

Thanks Sid. It's in Fredonia (about an hour south and west of Buffalo, along Lake Erie).


Nice rack pulls PL!!! Maybe you can hit 500+ at the comp!

Thanks Neal. I can get over 500, but the comp. is actually 450 for reps.


Nice high rep bench work powerlifter. Just wondering because the weight seems low compared to your other lifts, but did you just start doing cleans?

Thanks North. That was the second time I've done cleans. I know I suck at them, lol. One of the events in my comp. is clean/press, so that's why I'm trying to learn them.


PL, you're a freak!--And I mean that in the nicest possible way. I'm absolutley in awe of your numbers!

Thanks Tommy.

redFury
07-12-2007, 01:50 PM
Thanks Neal. I can get over 500, but the comp. is actually 450 for reps.

Then you'll just pwn the competition... good luck to ya.

Noxon
07-12-2007, 06:00 PM
Awesome lifting PL. Keep that up and I am sure you will destroy the comp at the strongwoman event. Good luck!

POWERLIFTER87
07-12-2007, 10:46 PM
Thanks Neal and Noxon.

07/12/2007

OH Press
45x15
95x8x2
135x5
155x3
185x2
205x2 PR
185x3
135x8

I was just gonna do a couple singles, but 205 felt pretty easy, so I did 2. I should be able to get 225 soon. Somehow I still manage to do negatives on these.

Arnold DB Press
40sx8
50sx6
55sx6 PR Easy
60sx4 PR

These were awesome today.

Cleans
95x3x2
135x1x10
155x1
155x1+1press

I had a really hard time figuring out form again today. Seems as if I finally figure it out, and then I forget how to do the lift again. There were quite a few times that were really sloppy too.

Face Pulls
37.5x20
50x10x2

Rope Triceps Pushdowns
50x12x2

R/C-3sets

Weight: N/A
Grade: A
Time: 1hr. 30mins.

Clifford Gillmore
07-13-2007, 07:01 AM
Great OH PR, PL. Your oh strength destroys mine, I'm envious :)

Noxon
07-14-2007, 02:18 PM
Fine work PL, strong PRs!

dblockspky
07-14-2007, 09:00 PM
nice OH pressing and PRs. good workout all around.

POWERLIFTER87
07-14-2007, 09:07 PM
Thanks guys.

07/13/2007

Yates Barbell Rows
45x10
135x10
185x8
225x6
245x4x2

Hammer-Grip Pullups
BWx2+1Partialx5 PR for volume

Wide-Grip Lat Pulldowns
150x8
175x8
200x6
200x5
Drop: 100x10

Hammer Curls
50sx6
60sx6
70sx5
80sx3
Drop: 40sx8

DB Preacher Curls (20sec. b/n sets)
30sx10,5,4,3,3,3,3,2,2,1

Weight: 257lbs.
Grade: A
Time: 1hr. 20mins.

Clifford Gillmore
07-14-2007, 11:33 PM
Great back session.

Coke
07-15-2007, 10:57 AM
Sweet PRs on shoulder pressing, fine back and bicep day too.

Noxon
07-15-2007, 09:20 PM
Awesome back work PL.

POWERLIFTER87
07-17-2007, 08:03 AM
Thanks guys.

07/16/2007

Decline Bench
45x20
95x10
135x8
185x6
225x12 PR
245x8
265x5

Could have had at least another rep or two each set, but I decided to stop short of failure today, since I'm competing on Saturday.

Incline Bench
135x5
185x10 PR
225x3x2
135x15

Again stopped short of failure. 185 was ridiculously easy for 10, could have had at least another 4-5 reps. It's still a PR, since I haven't done inclines much.

Dips
BWx12 PR @257
BWx9
BWx8

Significantly better, since I can usually only get 8 or so after benching, and I could have had at least 1 more rep.

Cleans
115x1x2
135x1x3

Form was a little better. I was gonna go heavier, but my back is sore enough from work the past 3 days. And I have 3 more to go.

Weight: 257lbs.
Grade: A
Time: 1hr. 20mins.

This was a very good day, especially considering that I only slept about 5 hrs. and worked outside lifting and hauling stuff all day. I was extremely tired and warmups felt like crap but it ended up being a great day.

dblockspky
07-17-2007, 08:51 AM
great chest work.

And wtf, I just saw your journal on another site.. I didn't know you were only 20 now???? Is that you? If so your numbers are even more amazing because you're so young.

redFury
07-17-2007, 09:07 AM
Great dips! Very impressive... can't wait to see how you do at the contest. Gotta get us some pictures of you destroying stuff if you can :)

Coke
07-17-2007, 11:20 AM
Smooth effort, props on getting it in after a long day...best of luck heading into the comp.

Noxon
07-17-2007, 06:44 PM
Going into the comp strong as hell, PL! Good luck!

POWERLIFTER87
07-17-2007, 08:08 PM
great chest work.

And wtf, I just saw your journal on another site.. I didn't know you were only 20 now???? Is that you? If so your numbers are even more amazing because you're so young.

Thanks. Yeah, I post on a couple other sites too. I just turned 20 at the end of May. How old did you think I was?


Great dips! Very impressive... can't wait to see how you do at the contest. Gotta get us some pictures of you destroying stuff if you can :)

Thanks. So far, from looking at the competitor list, I think it's only gonna be me and one other person in my weight class, unless there's anyone else that enters on the day of the competition. I'll get pictures if I can get my friend to do that.


Smooth effort, props on getting it in after a long day...best of luck heading into the comp.

Thanks Coke.


Going into the comp strong as hell, PL! Good luck!

Thanks Noxon.

POWERLIFTER87
07-19-2007, 06:30 AM
07/18/2007

Leg Press
270x10
450x8
630x6
810x6
1000x8
1100x8
1220x6
Close-stance Paused
720x10

Leg Curls
70x12x3

DB Shrugs
100sx10x3

Face Pulls
50x10x2

Preacher Curls
50x10x2

+Weighted Abs- 4sets

Weight: 256lbs.
Grade: B
Time: 1hr. 20mins.

Last training day before the comp. Easier day. Now I have Thursday and Friday off from training, and Friday off from work (can't wait until I am done with work tonight).

Bob
07-19-2007, 07:44 AM
Dang girl... that is a heavy workout 3 days before competition...

I can't wait to see your results.. you are going to smoke'm...
Just use great technique and form on every event... come out of this healthy... b/c I wanna see you go to nationals!!!

GL ... and have fun...
And remember to talk to everyone.. learn and gain knowledge... and don't forget, one of the strongest men in the world is going to be there - from WBB - Vinny Dizenzo... and rumor has it, he is a nice dude.. willing to share all the knowledge he has. It's his 1st strongman competition too...

POWERLIFTER87
07-19-2007, 06:52 PM
Dang girl... that is a heavy workout 3 days before competition...

I can't wait to see your results.. you are going to smoke'm...
Just use great technique and form on every event... come out of this healthy... b/c I wanna see you go to nationals!!!

GL ... and have fun...
And remember to talk to everyone.. learn and gain knowledge... and don't forget, one of the strongest men in the world is going to be there - from WBB - Vinny Dizenzo... and rumor has it, he is a nice dude.. willing to share all the knowledge he has. It's his 1st strongman competition too...

Thanks. That wasn't really heavy. It's not as bad as what I've had to do at work the last week, and I didn't finish the second job I had today, since the first one ran late from yesterday and I had to finish that this morning, so now I'm going to have to work tomorrow. And even better, I'll have to work by myself tomorrow, since none of my employees were supposed to work tomorrow and no one can show up.

I can't really afford to go to nationals this year either way. I do make decent money, but most of it goes back in my business. I just bought a second truck, and I need to pay for some equipment I want for that first, before I decide to drive over 10hours each way and pay for all that.

I don't know how many people I'll talk to. My friend is coming with me and I'll probably talk to him most of the time. We'll see though, I know there is a barbeque afterwards.

And Vinny is not going to be there, I guess he pulled out from some kind of injury, was on the competitor list thing.

Coke
07-20-2007, 06:09 AM
Exceptional leg presses, strong sets throughout.

Sidior
07-20-2007, 02:11 PM
Best of luck at the comp! Although I would not look too hard for vinny, I think rhodes mentioned they both pulled out.

TommyBoy
07-20-2007, 02:16 PM
Leg Press
270x10
450x8
630x6
810x6
1000x8
1100x8
1220x6
Close-stance Paused
720x10


That wasn't really heavy.
Are you serious??? 1220lbs is damn heavy. Great work, I feel weaker every time I read this log.

POWERLIFTER87
07-22-2007, 09:57 AM
Are you serious??? 1220lbs is damn heavy. Great work, I feel weaker every time I read this log.

Yes, I was serious. It was pretty easy. I could have done a couple more reps with 1220lbs.

Thanks guys.

POWERLIFTER87
07-22-2007, 09:58 AM
07/21/2007 Western New York Strongest Man/Woman Contest

So, there were 2 competitors in my class, one of them being me of course.

1st Event: Incline Log Press 120lbs. for reps, 60sec. time limit

I went first on this event. Before I started the guy running it said to me, "We got a nice heavy log here." I told him, "You have to be joking."

I did 23 reps in the time limit, 21 of which counted since once I forgot to wait for the down command and the other time they said my butt came off the bench. I could have done more reps though, but I ran out of time.

My competitor did 15reps, all counted.

1ST Place

2nd Event: Farmer's Walk 150lbs. each hand 50' with turn and 50' back, unlimited drops, 60sec. time limit

My competitor went first on this event. She finished in a little over 22 seconds, no drops, anc damn good technique.

I finished in 36seconds, no drops, and when I finished I was told that I basically did it in the hardest way possible. I held the implements by the front instead of the back and I took too big and wide of steps. It was easy anyways, and I never came close to dropping it.

2ND Place

3rd Event: Axle Clean and Press, max, 4 attempts or until 1 miss, 60sec. time limit

I went first. My competitor was starting with 100lbs., so I just did the same.
I couldn't figure out how to do a clean even warming up, so I just reverse curled it and strict pressed it. This was easy.

My competitor went next and also easily got 100lbs., but with a lot better technique.

I chose 130lbs. for my second attempt. I again reverse curled and pressed it. Also easy.

My competitor chose after me and did 140lbs. fo a second attempt.

I chose 160lbs. for my third attempt. I couldn't reverse curl it high enough, and I tried many times at a clean, but I just couldn't figure it out. So I missed that, even though I could have pressed so much more. Afterwards, I figured I should have curled it and tried switching my hands around, and I could definitely get it from there.

My competitor also chose 160lbs. for a third attempt. She cleaned it easy enough, but couldn't push press it.

2ND Place, because of 2nd attempt weights.

4th Event: Tire toss 18lbs. for distance

This was canceled due to the axle clean/press taking over 2hrs. for everyone to finish. I was really looking forward to this event, since I think I would have had a good chance of winning it. Deadlift and stones were then switched order.

5th Event: 450lbs. Trap Bar 18" Deadlift for reps, 60 sec. time limit

I went first again. I did 10 reps in the time limit. I could have done probably about 20-30 more reps, this was so easy, but I was just slow, and I ran out of time.

My competitor barely got the 1st rep up, but then finished 11 reps in the time limit, alot faster than it took me also.

2ND Place

6th Event: Stones- 140lbs. stone, 160lbs. keg, 180lbs. stone, 210lbs. stack of 35lbs. plates to progressively shorter platforms

I went first on this also. I did the 140lbs. stone in 12.5 seconds. After I got it in position, I basically threw it about 6" above the platform, and it landed on it. Then I had no idea how to do the 160lbs. keg. I curled it, but then the position it was in, I had to clean it, or roll it up from there, so I could get it to where I could press it, but I couldn't figure out how to do either of those things within the time limit. Afterwards, I figured that I should have picked it up vertically instead of the way they had it horizontally. It probably would have been alot easier, but I didn't think of it at the time.

My competitor got all the implements in a little under the time limit.

2ND Place

Overall: 2ND Place out of 2. I was definitely a lot stronger, but I didn't have technique on anything, and my competitor was very experienced.

So, after the contest was done, I talked with some of the people, and the promoter, Mike. After the stuff was loaded in his pickups, me and two other guys followed Mike back to his house and helped him unload all the stuff and put it in his barn/garage. Then, the one guy had to leave, and Mike, his wife, his friend from California that came for the contest, and me had barbeque and talked for awhile about lifting and other stuff. He invited me to come over the next time he trains with a bunch of people in a few weeks, so that would be pretty sweet. I think at least some of the things would have a good carryover to powerlifting. I may do one of these contests again, but only if I learn the technique (especially with cleans) and the weights are a lot heavier, especially on things like deadlift and log press. I definitely like powerlifting a lot better though.

Coke
07-22-2007, 11:24 AM
Nicely illustrated the event...technique is a big part of the picture, no doubt you'll clean house in the future.

Bob
07-22-2007, 08:17 PM
Awesome job PL87... what a learning experience!!
Did you get a chance to meet Don Reinhoudt too?
I hope you get a chance to train with Mike, learn some technique and take home the gold next time.

redFury
07-22-2007, 10:18 PM
Great stuff PL! Especially the log press... very strong. Stinks that you had to go first on so many events... seems like the result may have been different otherwise.

POWERLIFTER87
07-24-2007, 08:15 AM
Nicely illustrated the event...technique is a big part of the picture, no doubt you'll clean house in the future.

I suck at anything that involves technique and speed obviously.


Awesome job PL87... what a learning experience!!
Did you get a chance to meet Don Reinhoudt too?
I hope you get a chance to train with Mike, learn some technique and take home the gold next time.

Thanks. I know he was there and he said something at the beginning before it started. I didn't talk to him though. Yeah, Mike's cool. He gave me free food, lol. I would only compete in this again if they made the weights alot heavier. That was Mike's 1st show as a promoter, but he said he wanted to put on another one next year.


Great stuff PL! Especially the log press... very strong. Stinks that you had to go first on so many events... seems like the result may have been different otherwise.

Thanks. Log press was a joke, lol. It was only 120lbs. I would have much rather repped like 225 or something. Yeah, most of the events I didn't even get to see anyone go before me, and I didn't know what to do.

POWERLIFTER87
07-24-2007, 08:15 AM
07/23/2007

Decline Bench
45x20
95x10
135x8
185x6
225x14 PR Easy
245x9 PR
275x4

I'm very happy with benching right now. This really makes me think I'm gonna get a big 1RM PR pretty soon.

Flat Bench
225x7
225x5
225x4

Dips
BWx10
BWx8
BWx6

Incline DB Flyes
35sx8
40sx6x2

Rope Triceps Pushdowns
100x10
120x6x2
Drop: 80x4, 40x8

Weight: 255lbs.
Grade: A
Time: 1hr. 45mins.

redFury
07-24-2007, 09:31 AM
Wow! Great pressing there PL... no doubt in my mind you can hit a big 1RM very soon. Very Impressive!

Noxon
07-24-2007, 06:20 PM
Hey PL, sounds like you did quite well in the contest all things considering. Technique is definitely a huge factor in strongman-type events. Sounds like you have a good opportunity to train with some experienced people if you decide to take that route. Nice write up.

Fantastic press work as of late. Keep killin' it.

Coke
07-25-2007, 05:58 AM
...I'm very happy with benching right now. This really makes me think I'm gonna get a big 1RM PR pretty soon.

Ought to be well pleased with those benching sets, nice job overall.

POWERLIFTER87
07-26-2007, 09:57 AM
Wow! Great pressing there PL... no doubt in my mind you can hit a big 1RM very soon. Very Impressive!

Thanks. I'm kind of surprised decline bench is still going up consistently, but I'll definitely take it.


Hey PL, sounds like you did quite well in the contest all things considering. Technique is definitely a huge factor in strongman-type events. Sounds like you have a good opportunity to train with some experienced people if you decide to take that route. Nice write up.

Fantastic press work as of late. Keep killin' it.

Thanks. I would like to train with him, not necessarily that I want to compete in strongman again anytime soon, but I definitely think at least some of the lifts would help with powerlifting as well.


Ought to be well pleased with those benching sets, nice job overall.

I definitely am. Thanks. Last month I was only getting 10 with 225.

POWERLIFTER87
07-26-2007, 09:58 AM
07/25/2007

Leg Press
270x10
450x8
630x8
810x6
1000x10
1170x7
1310x5 PR
1400x2
Close-stance Paused
900x8
810x8
720x8
630x8
Drop set: 540x8,450x6,360x5,270x5,180x8,90x15

+Leg Curls Drop Set
+Weighted Abs- 6sets

Weight: N/A
Grade: A
Time: 1hr. 45mins.

Decent day. I really wanted to squat but my back was too sore still, so that'll have to be next week.

Coke
07-26-2007, 12:35 PM
Excellent PR on the leg press, like them drop sets.

POWERLIFTER87
07-27-2007, 11:28 AM
Thanks Coke.

07/26/2007

Seated Barbell OH Press (wide-grip, paused)
45x15
95x8x2
135x8
155x6
(30sec. b/n sets)
175x2,1,1,1
(30sec. b/n sets)
155x5,4,3

HS Shoulder Press
180x8x2
(30sec. b/n sets)
270x6,4,3,2
Drop: 90x15

Face Pulls
37.5x12
37.5x10x2
Drop: 25x8

1-Arm Triceps Pushdowns (each)
30x10
40x10
50x10

CG Triceps Pushdowns (3-10sec. b/n sets)
50x10x16

+R/C- 6sets

Weight: 257lbs.
Grade: B
Time: 1hr. 45mins.

Decent lighter day. Next week I'll be going heavier.

Sidior
07-27-2007, 11:35 AM
Great write up about the strongman contest. Awesome job!

POWERLIFTER87
07-28-2007, 08:54 AM
07/27/2007

1-Arm Barbell Rows (each arm)
35x10
60x8
80x6
105x6
130x5
150x4 PR
165x3 PR

I really like these, since I can go a lot heavier than the dbs that only go up to 130s, which is getting to be pretty easy.

Hammer-Grip Pullups
BWx3
BWx2+1partialx4

Wide-Grip Lat Pulldowns
150x8
200x6
200x5x2

DB Curls
50sx5
60sx4
70sx2 PR
20sx40

DB Preacher Curls
35sx6
40sx4
40sx3

Weight: N/A
Grade: A
Time: 1hr. 40mins.

Noxon
07-28-2007, 01:21 PM
Ridiculously strong stuff PL, nice work. 1 armed BB rows... *shakes head*

redFury
07-28-2007, 04:22 PM
You're rowing me for reps... I mean nice work!! ;) :thumbup:

Coke
07-28-2007, 07:47 PM
Really pushing and pulling quite well!!...awesome PRs.

POWERLIFTER87
07-31-2007, 09:21 AM
Thanks guys.

07/30/2007

Decline Bench
45x20
95x10
135x8
185x6
225x5
275x6 PR Very Easy
295x3+1slight asst.
305x2 PR
275x6

This is the first time I've gone heavier in a while. 275x6 was a joke, I could have definitely had 7, and probably 8, but I wanted to go heavier. I definitely think I can get around 335 in a few weeks, just have to get used to heavier weight again.

Flat Bench
225x7
235x5
235x5

I'm going to slowly be adding weight here as well. I want to stay around 5-8 reps or so, hopefully get up to 275 in that rep range.

Dips
BWx8
BWx7
BWx5
BWx6

Skullcrushers (deweighted on floor)
40x10
70x6
70x6
90x2+1partial

Weight: 255lbs.
Grade: A
Time: 1hr. 30mins.

Stumprrp
07-31-2007, 11:15 AM
you could be the strongest girl in the world lol

Coke
08-01-2007, 05:34 AM
Sounds like you've got a plan…those numbers there are already outstanding.

redFury
08-01-2007, 09:26 AM
Very nice decline benching... well on your way in our race to 330 :p

POWERLIFTER87
08-01-2007, 09:29 AM
Sounds like you've got a plan…those numbers there are already outstanding.

I always have a basic plan, but that's about all. Thanks.


you could be the strongest girl in the world lol

I'm damn close from what I know of. I've only lifted raw so far though, so I can't really compare. And the difference is that I'm natural, not that it matters, but it does make a difference.


Very nice decline benching... well on your way in our race to 330 :p

Thanks. I'll be there very soon I think.

POWERLIFTER87
08-01-2007, 09:30 AM
07/31/2007

Squat
135x6
225x5
315x5
405x3
455x2
495x2
530xmiss
530x1 PR Hard

The heavier sets were pretty slow today. I was really tired today and I just finished work about 45 mins. earlier, but I was also really pissed off. Missed 530 near the bottom on the first set. I pretty much paused for a couple seconds, not even thinking about it, and I was pretty much screwed then. Second attempt of 530 was hard, but very good form and the walkout was suprisingly easy compared to usual.

Leg Extensions
135x10
180x8
225x6
225x8
225x7

Leg Curls
90x8
115x6x2

+Weighted Abs- 6sets

Weight: N/A
Grade: A
Time: 1hr. 30mins.

TommyBoy
08-01-2007, 10:10 AM
Jesus f'n Christ....stop lifting so heavy!!! You're making the rest of us look bad!!

KevinStarke
08-01-2007, 10:26 AM
Strength is lookin ****in sick man keep it up.

TommyBoy
08-01-2007, 10:47 AM
Strength is lookin ****in sick man keep it up.
It's not a man Kev.

Coke
08-02-2007, 06:48 AM
Exceptional squats PR!!

LiftingKid
08-02-2007, 11:12 AM
Awesome squatting April.

POWERLIFTER87
08-03-2007, 09:29 AM
Thanks guys.

08/02/2007

Seated OH Barbell Press (wide-grip, paused)
45x15
95x8x2
135x6
155x3
185x1
195x1 PR
135x8

Arnold DB Press
50sx6
60sx5 PR
70sx3 PR
70sx4 PR

DB Side Laterals
20sx10
30sx8
40sx6
50sx5 PR

Face Pulls
37.5x12x2
50x10
62.5x8

+R/C-6sets

Weight: 255lbs.
Grade: A
Time: 1hr. 30mins.

I felt really strong on everything today. Went real well.

Stumprrp
08-03-2007, 09:31 AM
jesus serious squat! how old are you? how was the depth on that squat?

POWERLIFTER87
08-03-2007, 09:35 AM
jesus serious squat! how old are you? how was the depth on that squat?

Thanks. I'm 20. Squat was to parallel with only a belt.

Stumprrp
08-03-2007, 09:53 AM
wow serious potential, any idea on what your body fat is? you must have a F*** load of muscle for a female

Coke
08-03-2007, 10:20 AM
Solid PRs on those shoulder movements.

redFury
08-03-2007, 11:26 AM
I'm so jealous of your shoulder strength... how do you keep them healthy? I keep having problems with mine from all the benching I do.

POWERLIFTER87
08-04-2007, 08:04 PM
wow serious potential, any idea on what your body fat is? you must have a F*** load of muscle for a female

I know I'm not that fat, but I have no clue as to percentage.


Solid PRs on those shoulder movements.

Thanks Coke.


I'm so jealous of your shoulder strength... how do you keep them healthy? I keep having problems with mine from all the benching I do.

Well, I only bench once per week to start with, and oh press once per week. I've had shoulder problems quite a few times in the past, and sometimes still bothers me with flat benching, but has gotten much better over the last half year. This year I haven't had any major shoulder problems, though, ever since I've figured out better ways of lifting. Mostly I know that after I bench heavy for awhile, usually around 6 weeks or so (sometimes a little more or less) my shoulders do start to hurt from benching, and then I just take a week off from benching usually or just do a real light week. Then, I'll do high reps for at least a few weeks before going heavy again, and that works really well (for strength too, at least for me). I think that oh pressing and other side and rear delt work helps too, because then your body is more balanced, so your front delts aren't so much stronger, which definitely leads to problems. I think Arnold DB presses are really good, since they basically use all parts of the shoulders and force you to use full ROM, even if you can't go as heavy. Another thing that may matter is that I lift much slower than most people as far as bar speed, especially with negatives, and most of my reps are paused on all pressing movements, especially when I go really heavy. I also do r/c stuff once a week.

POWERLIFTER87
08-04-2007, 08:05 PM
08/03/2007

Wide-Grip Lat Pulldowns (warmup)
75x10
100x10
150x8

Hammer-Grip Pullups SS/ Wide-Grip Lat Pulldowns
BWx3+1partial (PR)/175x5
BWx2+1partial/175x5
BWx2+1partial/150x6
BWx1+1partial/150x5

1-Arm Barbell Rows (each arm)
70x6
105x5
140x4
175x2 PR
Drop: 70x8

Barbell Curls
45x10
95x6
115x4
135x2
135x1 (wrist hurt-stopped)

DB Curls
40sx8
Drop Set:
50s/40s/30s/20sxreps

DB Shrugs SS/ HS Shrugs
130sx8/360x8
130sx6/360x8
130sx6/360x6

Weight: N/A
Grade: B
Time: 1hr. 30mins.

Coke
08-06-2007, 06:03 AM
Ace pull day training PL87.

POWERLIFTER87
08-07-2007, 08:41 AM
08/06/2007

Decline Bench
45x20
95x10
135x8
185x6
225x5
275x7 PR
305x3 PR
315x2 PR
275x6

All solid sets. 315x2 felt easier than it did for 1 a couple months ago, so I'm really happy with that. Should be right on target to get 335 in a couple weeks.

Flat DB Press (Paused)
100sx6
100sx5x2

Haven't done these much in a while, and my spotter left so decided to do dbs rather than flat bench. Still bothers my shoulder a bit but not too bad.

HS Seated Dips
180x8
270x15
360x8
410x4
360x8

Skullcrushers (deweighted on floor)
70x8 PR
90x3+1partial PR
90x2+1partial
70x6

Cable Crossovers
40sx10
50sx8x2

I don't really know why I decided to try these at the end, but my shoulder feels so much better from them, so I'm gonna continue to do them for a few sets after benching.

Weight: N/A
Grade: A
Time: 2hrs.

LiftingKid
08-07-2007, 10:47 AM
Solid decline benching. Do you always seperate pushing movements and pulling movements?

Coke
08-08-2007, 06:06 AM
Excellence in every effort, nice job - :thumbup:

POWERLIFTER87
08-08-2007, 08:19 AM
Solid decline benching. Do you always seperate pushing movements and pulling movements?

Thanks, and usually yes, except I don't really go by push/pull. My split is normally:
day 1-bench/chest and triceps assistance
day 2-squat and/or leg press/legs and abs assistance
day 3-off
day 4-oh pressing/shoulders and triceps assistance
day 5-deadlift and/or rows/back and biceps assistance
day 6/7- off


Excellence in every effort, nice job - :thumbup:

Thanks Coke.

redFury
08-08-2007, 10:10 PM
Great benching!! How am I going to race you if I'm hurt?? I need to get healthy so I can win :D. Maybe next week I'll get back into it...

POWERLIFTER87
08-10-2007, 03:28 PM
Great benching!! How am I going to race you if I'm hurt?? I need to get healthy so I can win :D. Maybe next week I'll get back into it...

Stop whining ;) How are you hurt exactly?

POWERLIFTER87
08-10-2007, 03:29 PM
08/08/2007

My gym has this new leg press that's almost vertical (about 10 degrees or so away), so I wanted to try it out. It's much harder than the other ones they have, although I think you can only put around 1000lbs. on it, not that I got there anyways.

Leg Press (warmup)
270x8
360x8
450x6
Leg Press Supersets:
Wide-stance, Paused, Almost Vertical SS/ Close-stance, Paused, Regular
540x8/540x4
630x5/540x5
720x3/540x5
630x4/540x4
540x5/540x4
450x6/540x4
360x8/540x3
270x10/540x3

Squat
225x3
275x3
315x3
365x3
405x3

These were extremely hard after that. I thought I was gonna miss by the time I got to 365.

+Weighted Abs- 6sets

Weight: 256lbs.
Grade: B
Time: 1hr. 45mins.


08/09/2007

Seated OH Barbell Press
45x15
95x8
135x5
155x3
175x3 PR
185x2 PR
135x8

OH Pressing is definitely feeling much easier. The double with 185 felt easier than singles usually do.

Arnold DB Press
50sx6
60sx6 PR Easy
70sx5 PR
75sx3 PR
75sx3
75sx2

These were really good. I've gotten alot stronger on them recently.

DB Side Laterals
20sx10
30sx10
40sx8
50sx5

Face Pulls SS/ Rope Triceps Pushdowns
37.5x15/50x10
50x10/50x10
62.5x8/50x10

R/C-6sets

Weight: N/A
Grade: A
Time: 1hr. 45mins.

LiftingKid
08-10-2007, 03:42 PM
Good OH strength. Come to the IPA nationals in november....I'll be there :D

Coke
08-11-2007, 06:38 PM
Very good leg day, like them supersets on the leg press...solid shoulder pressing PRs.

POWERLIFTER87
08-11-2007, 10:39 PM
Very good leg day, like them supersets on the leg press...solid shoulder pressing PRs.

Thanks Coke.


Good OH strength. Come to the IPA nationals in november....I'll be there :D

Thanks. Where is it? And is it the same place every year? I might go next year if it's not so far from me.

POWERLIFTER87
08-11-2007, 10:41 PM
08/11/2007

Rack Pulls- Knee Height
135x8
225x5
315x3
405x2
495x1
515x1 PR

I'm finally getting better at this height. The heavy sets were smoother than usual.

Conv. Deadlift
455xMiss
405x1

Lockouts felt so much easier today, that I wanted to try a heavy pull from the floor. Only got it a few inches off the floor though. My legs were still sore from Wednesday, which may have attributed to that, since I never miss there. I'l probably deadlift off the floor first next week.

Hammer-grip Pullups
BWx2+1partialx3

HS Lat Pulldowns
270x6
180x10x2

Hammer Curls
50sx5
60sx10 PR
70sx7 PR
80sx5 PR

Weight: 257lbs.
Grade: B
Time: 1hr. 20mins.

Bako Lifter
08-11-2007, 10:51 PM
wow serious potential, any idea on what your body fat is? you must have a F*** load of muscle for a female

Whaaaaaaaaat? You're a girl? :omg:

POWERLIFTER87
08-12-2007, 04:02 PM
Whaaaaaaaaat? You're a girl? :omg:

Yes, don't act so surprised. lol

Coke
08-13-2007, 05:22 AM
Awesome PRs with the rack pulls & hammer curls.

POWERLIFTER87
08-14-2007, 10:58 PM
Thanks Coke.

08/13/2007

Decline Bench
45x20
95x10
135x8
185x6
225x5
275x3
315x2
325x1 PR
325x1
275x6+1slight asst.

First set of 325 was out of groove a bit, but still got it up. Decided to do a second set with 325, and that was a lot smoother. I think I may try 330 or 335 next week, depending on how I feel, then I'll drop back and do some reps again.

Incline Bench
185x5
225x3
235x2
245x1 PR
245x1
Drop: 135x12

I was gonna do flat bench, but my shoulder was bothering me quite abit, so did these instead. I believe 245 is a PR, mostly because I don't do them too much.

HS Seated Dips
180x20
270x18 PR
320x12
Drop Set: 360x8,270x4,180x5,90x8

+Flyes- 4sets

Weight: N/A
Grade: A
Time: 1hr. 45mins.


08/14/2007

Squat
135x6
225x5
315x5
405x3
455x2
500x3 PR

I worked 2 jobs before this today and I was hurting pretty bad warming up. Probably should have warmed up a bit more, but didn't have much time today. Decided to do just 1 heavy set here, and I was happy with the 500x3. It was hard, but the 2nd rep actually felt worse than the 3rd. I may have actually been able to get a 4th rep, but didn't try for it today.

Squat Lockouts (6" ROM)
585x1
675x1
725x1

All were fairly easy.

Deep Paused Squats
225x3
275x3
315x3
365x2 PR

The last 2 sets were hard. I was happy with the 365 for a double, was aiming for a single.

Stiff-Legged Deadlifts
135x5
185x3
225x3
275x3
315x2

I wanted to go heavier, but I was just done.

+Weighted Abs-4sets

Weight: N/A
Grade: A
Time: 1hr. 40mins.

Sidior
08-14-2007, 11:11 PM
Your squats always really impress me, nice paused ones as well!

Coke
08-15-2007, 05:54 AM
Great sets done with the benching, dips and squats!!

redFury
08-15-2007, 09:48 AM
Great decline pressing PL! You're creeping past me while my shoulder is healing ;).

You're really looking good in here all around... can't wait to hear about 330+ next week

DoUgL@S
08-15-2007, 10:29 AM
Your strength is amazing, it pays tribute to your dedication.

I hope to be as strong as you some day, seriously. (Soon I hope)

Noxon
08-16-2007, 08:18 PM
Crazy **** in here PL, as always. Looking good.

So I'm back, finally... This Sunday I'm gonna pull 285, just for you. =P

POWERLIFTER87
08-17-2007, 09:22 AM
Your squats always really impress me, nice paused ones as well!

Thanks. Yeah, paused squats are really brutal. I'm going to be trying to do them more often. I would really like to get to 500lbs. on those.


Great sets done with the benching, dips and squats!!

Thanks. Those definitely seemed to be the highlights.


Great decline pressing PL! You're creeping past me while my shoulder is healing ;).

You're really looking good in here all around... can't wait to hear about 330+ next week

Thanks. 330+ for sure as long as warmups feel easy enough. You should try decline benching and see if that bothers your shoulder or not.


Your strength is amazing, it pays tribute to your dedication.

I hope to be as strong as you some day, seriously. (Soon I hope)

Thanks. You will if you want it bad enough.


Crazy **** in here PL, as always. Looking good.

So I'm back, finally... This Sunday I'm gonna pull 285, just for you. =P

Thanks. Good, and I'll curl 285...well, not quite, but maybe 2 85s.

POWERLIFTER87
08-17-2007, 09:23 AM
08/16/2007

Seated Barbell OH Press
45x15
95x8x2
135x5
155x3
185x1
200xmissx3
185x1
200xmiss

I was really sore from Monday and Tuesday still so I wasn't sure about going for 200 today. 185 was a joke and all the 200 attempts were close, another 1/2" or so and I know I could have locked it out no problem. Probably should have waited till next week, but either way I'm sure I'll get it next time, just frustrating.

Arnold DB Press
50sx10 PR
60sx7 PR
70sx4
75sx4 PR

These are feeling easier every time still. There was only one guy there besides me, so I asked him to hand me one of the dbs on the last 2 sets, and he was impressed, since he said he mostly has only done cardio and has just started lifting. I ended up talking to him for awhile, and he was asking me for advice about lifting and such. Also found out he goes to the same college I do, except he's going for a Ph.D. in pharmaceutical/exercise science.

DB Side Laterals (slow reps)
20sx10
25sx8
30sx8
35sx6

+Triceps Pushdowns Drop Set
+R/C- 4sets

Weight: N/A
Grade: B
Time: 1hr. 30mins.

redFury
08-17-2007, 11:23 AM
Great shoulder strength... its awesome that you tried 200 so many times. Thats a great attitude for the gym!

I'd like to start decline benching again maybe some time next week. This shoulder is really a mystery to me... its not rotator cuff issues its something else.

POWERLIFTER87
08-18-2007, 11:12 AM
Great shoulder strength... its awesome that you tried 200 so many times. Thats a great attitude for the gym!

I'd like to start decline benching again maybe some time next week. This shoulder is really a mystery to me... its not rotator cuff issues its something else.

Thanks, but I failed at 200, so I really don't deserve to be complemented. Definitely just try out the decline benching though, it worked well for me.

POWERLIFTER87
08-18-2007, 11:13 AM
08/17/2007

Wide-Grip Lat Pulldowns
75x10
125x8
175x8
207x6 PR
221x4 PR
231x2+1partial PR

Hammer-Grip Pullups
BWx3+1partial
BW+10x1+2partial
BW+10x1
BWx1+1partial

DB Curls
50sx8
60sx4
70sx3 PR

Hammer Curls
70sx5
80sx4
90sx2
Drop: 40sx8, 20sx12

EZ-Bar Preacher Curls
60x10
80x3+3partial
80x3+1partial
Drop: 60x3+1partial,40x8, 20x20

Barbell Shrugs
225x10
315x10
405x5
425x4

Weight: 258lbs.
Grade: A
Time: 2hrs. 15mins.

Not really a light day, but took a bit of a break from pulling/rows and did some extra biceps work, since my back was still sore from Tuesday. Took my time today, since I was spotting for a couple people, as well. Got some decent PRs and I'm looking forward to another heavy week next week before I drop back to more moderate weight again for a few weeks.

Noxon
08-18-2007, 12:36 PM
Great effort on the lat pull downs and pull ups PL, nice PR's.

Coke
08-18-2007, 05:48 PM
Impressive back and shoulder training.

LiftingKid
08-19-2007, 06:36 PM
Quality session.

Get to it on the deadlift. *biased words from a deadlifter* :)

Sidior
08-19-2007, 10:43 PM
Nuts you went for that 200 press so many times! Strong work in here.

POWERLIFTER87
08-21-2007, 10:38 AM
Thanks guys. LK-I'm gonna deadlift later this week. I really just can't deadlift all that often and I told you that before.

08/20/2007

Decline Bench
45x20
95x10
135x8
185x5
225x5
275x3
315x2 Easy
330x1 PR Easy
335xmissx2 (very close)
295x5 PR

Felt really light warming up. I could have had another rep or 2 at least with 315, my spotter thought it looked like I could have gotten another 3 reps. 330 was easy, even with pausing it. I may have even been able to get a second rep. 335 was extremely close both times. It didn't feel that heavy, but hard to balance and I wasn't hitting the groove right. I think it is just a matter of getting used to the heavier weight, because I know I have the strength to get 335 and probably a little bit more in the next week or two. Next time, I will probably rep 315 and see how many I can get.

Flat Bench
235x6
235x5
235x6

Very pleased with this as well. I was getting 5-7reps with 225 after going heavy on decline, so I got almost the same with 10lbs. more today. Next time I will probably do 245 then.

HS Seated Dips
180x10
270x10
360x12 PR
410x4
360x10

Skullcrushers (deweighted on floor)
70x8
90x5 PR
90x2+1partial

Weight: N/A
Grade: A
Time: 2hrs.

redFury
08-21-2007, 02:26 PM
What a great workout... are you thinking about trying for a flat bench PR soon?

Coke
08-22-2007, 05:28 AM
What a great workout...

No doubt, super pressing session.

POWERLIFTER87
08-22-2007, 02:02 PM
No doubt, super pressing session.

Thanks Coke. Hopefully they continue.


What a great workout... are you thinking about trying for a flat bench PR soon?

Thanks. Yes I've thought about it. I'm gonna continue with what I'm doing until I stop making progress, since the last few months I've made such incredible gains with benching for the first time in a long time. I'll do flat bench max at some point. I'd really like to be doing sets of 275 for 5 or more on flat bench after decline benching in the near future. By then, I should be able to hit mid-300s on flat bench no problem, and I'll probably try a max attempt. I'm looking at the definite possibility of getting 365+ on decline and 350ish flat bench before the end of 2008.

POWERLIFTER87
08-22-2007, 02:04 PM
08/21/2007

Leg Press
270x10
450x8
630x8
810x6
1000x6
1170x5
1350x4 PR
1440x1+1Asst. PR
Drop Set:
1260/1170/1080/990/900/810/720/630/540/450/360/270/180/90/BARxREPS
(over 50reps total)

That was hard. Wasn't what I planned on doing, but my friend sort of dared me to do that drop set.

Leg Curls
45x8x3

Leg Extensions
90x12
90x10x2

Weight: N/A
Grade: A
Time: 1hr. 20mins.

LiftingKid
08-22-2007, 10:25 PM
I told you that before.


I have the memory of a goldfish :)

Crazy leg pressing. Was that on the almost vertical leg press?

Bako Lifter
08-22-2007, 10:32 PM
1440x1+1Asst. PR
Drop Set:
1260/1170/1080/990/900/810/720/630/540/450/360/270/180/90/BARxREPS

HOLY FREAKING SHlT

Guido
08-23-2007, 09:06 AM
I'm jealous of your leg strength. That leg press is just SICK. Oh yeah, jealous of your bench, too. Screw "for being a woman", you're just strong PERIOD.

TommyBoy
08-23-2007, 05:17 PM
1260......Jebus.

redFury
08-23-2007, 09:44 PM
Screw "for being a woman", you're just strong PERIOD.

Bottom line.... you pwn just about everyone. Can't wait to see that 350 RAW bench too.

Coke
08-24-2007, 06:08 AM
You've got it girl, and can't nothing take it away from you!!

Stumprrp
08-24-2007, 08:27 AM
that is rediculous

POWERLIFTER87
08-24-2007, 09:43 AM
Thanks everyone.
LK- No, the one I usually use.
redfury- You will later this year. I'd like to videotape it if I can ever afford a video camera.

08/23/2007

Seated Barbell OH Press
45x15
95x8
135x6
155x3
185x3 PR
200x1 PR Easy
185x2
155x6

I wanted to get 185 for a triple today, and suceeded at that without a problem, so I decided to try for 200 again. Got it fairly easy today.

Arnold DB Press
50sx6
60sx6
70sx6 PR
80sx2 PR
60sx6

Still making good progress with these. First time that I used 80s.

Plate Raises
45x6x3

Viking Press
Barx10
50x6x4

This was set up on the standing calf raise that they have, and just pressing it while standing on the ground. I had seen someone else at the gym do these a couple times, so I decided to try it out. I will probably try it heavier next time and see if I really like it or not. I'm just going to include the weight I put on it as usual, although the machine itself is at least 50lbs. without weight added.

Face Pulls
50x10x3

Rope Triceps Pushdowns
50x15

+R/C- 4sets

Weight: N/A
Grade: A
Time: 1hr. 50mins.

KevinStarke
08-24-2007, 09:46 AM
Your strength annihilates me..

Sidior
08-24-2007, 12:04 PM
That drop set was fcuking nasty.

Coke
08-25-2007, 08:15 AM
Some super pressing going on there - ;)

POWERLIFTER87
08-25-2007, 09:19 AM
Thanks guys.

08/24/2007

Deadlift
135x8
225x3
275x3
315x3
365x2
405x2
415x2 PR

The second rep with 415 was one of the hardest reps I've ever done. It took at least 10-15seconds to lock it out and the form was probably a bit questionable.

Hammer-Grip Pullups
BWx1+1partial
BWx2+1partial
BWx2
(10sec.)BWxnegative
(10sec.)BWxnegative

I had no energy after pulling like that. Took about a 10mins. break after the first set and that helped a bit.

EZ-Bar Preacher Curls
40x8
60x10
80x6
100x1+3partial PR
Drop Set: 80x7+1partial(PR)/60/40/20xREPS/DBs:20sx6
Drop Set: 90x4(PR)/70/60/55/35/25/20xREPS/DBs:20sx4

I was pissed off at not being able to get more reps with 100, so I did the drop sets. This was probably about the best I've done though, considering I've always really sucked at these in comparison to any other kind of curls.

Cable Rows
100x8

Ran out of time.

Weight: 259lbs.
Grade: A
Time: 1hr. 40mins.

Noxon
08-25-2007, 11:11 AM
Nice effort with the 415 double PL, and great leg pressing the other day.

KevinStarke
08-25-2007, 01:02 PM
un-freakinbelievable... you make me feel week.

Chubrock
08-25-2007, 08:50 PM
Those are some huge lifts, have you done any meets? How long have you been training?

redFury
08-25-2007, 10:30 PM
Awesome deadlifts!

POWERLIFTER87
08-26-2007, 09:34 AM
Nice effort with the 415 double PL, and great leg pressing the other day.

Thanks.


un-freakinbelievable... you make me feel week.

Thanks, you have similar lifts to what I do though, except my squat is higher and your deadlift is higher.


Those are some huge lifts, have you done any meets? How long have you been training?

Thanks, no, and 3 years.


Awesome deadlifts!

Thank you. Another 100lbs. on there and I might actually have a semi-decent deadlift.

KevinStarke
08-26-2007, 10:54 AM
Your squat is much higher then mine, hopefully with my new foot positioning my bench will finally take off though. What do you weigh if you don't mind me asking? Your strength is seriously incredible.

Chubrock
08-26-2007, 01:19 PM
Geez, training 3yrs and putting up that kind of numbers. Absolutely amazing. Any videos?

POWERLIFTER87
08-26-2007, 02:16 PM
Your squat is much higher then mine, hopefully with my new foot positioning my bench will finally take off though. What do you weigh if you don't mind me asking? Your strength is seriously incredible.

Hopefully I find some way that works for me to get leg drive on bench also, but either way it keeps going up pretty much every week right now, so I'm happy with it. I just have to really figure out some way to get better at deadlift. I weigh between 255-259lbs. right now.


Geez, training 3yrs and putting up that kind of numbers. Absolutely amazing. Any videos?

No, since I can't afford a video camera. I would like to get one later this year if I can. I wouldn't have internet either if I had to pay for it. If you live anywhere near Buffalo, NY though, you can come watch me lift.

Chubrock
08-26-2007, 08:47 PM
So who all do you train with? I know there's quite a few big PLing gyms up in NY.

POWERLIFTER87
08-26-2007, 09:48 PM
So who all do you train with? I know there's quite a few big PLing gyms up in NY.

I train by myself. I just lift at a commercial gym that's a few miles from my house. I've never trained with anyone experienced in powerlifting.

IZich
08-26-2007, 10:36 PM
Great strength man. Your squat number is really really high - howd you train it? Did you focus on your squat or did it just come up naturally?

That's how I train too - a commercial gym without anyone around me PLing. Kind of a lonely place to be, but it definitely feels good to be the only one in the vicinity that has the faintest idea what to do.

Coke
08-27-2007, 06:22 AM
Ridiculous drops sets on those curls, awesome deads PR.

Bob
08-27-2007, 07:10 AM
Awesome workouts PL87... your strength is always amazing...
Hope you get some money saved up and some time off.. so you can blow away those ladies records..

Keep it heavy...

LiftingKid
08-27-2007, 07:51 AM
415x2! Solid lifting.

SO MANY DROP SETS *biceps burn* !

POWERLIFTER87
08-27-2007, 11:25 PM
Great strength man. Your squat number is really really high - howd you train it? Did you focus on your squat or did it just come up naturally?

That's how I train too - a commercial gym without anyone around me PLing. Kind of a lonely place to be, but it definitely feels good to be the only one in the vicinity that has the faintest idea what to do.

Thanks. BTW, I'm a girl. I don't really know how I got good at squat so much, I mean I squatted once a week for a long time and tried twice, although that was too much, and now I squat about 2 out of 3 weeks usually, although I do legs day once every week. Sometimes I do really low reps like 1-3, and other times I do as much as 20-30+. I also do alot of heavy leg pressing and some other assistance stuff. I like doing a lot of volume most of the time. Whatever I do seems to work with squatting for me though, so I'm really not sure.

I enjoy training alone. I don't really want anyone telling me how I should lift. I think I have a good idea of what's working for me right now, so that's all that matters.


Ridiculous drops sets on those curls, awesome deads PR.

Thanks Coke. Drop sets are awesome.


Awesome workouts PL87... your strength is always amazing...
Hope you get some money saved up and some time off.. so you can blow away those ladies records..

Keep it heavy...

Thanks. I have time to get records and whatnot. The first time I do a meet I want to do single lift and bench something really big raw. It will always be heavy. How's the injury/rehab going, btw?


415x2! Solid lifting.

SO MANY DROP SETS *biceps burn* !

Thanks. I like drop sets a lot. I'm kind of like a bodybuilder in a lot of ways when it comes to the way I lift and set up my routine.

POWERLIFTER87
08-27-2007, 11:26 PM
08/27/2007

Decline Bench
45x20
95x10
135x8
185x6
225x5
275x3
315x3 PR
335x1 PR Easy
315x2+1slight asst.
275x6

Went really well. I had no problem getting 335 today. Decided to wait till next time to go any heavier and did some more reps with 315.

Flat Bench
245x5
245x5
245x5+1slight asst.

This was hard today, but I got 5reps on all the sets. Might add 10lbs. again next week, or I might stay here and try to get a couple more reps, not sure yet. Shoulder didn't bother me at all today, so that was good, too.

Dips
BWx8
BW+25x5
BW+40x3 PR@258lbs.
BW+55x2 PR
Drop: BWx3

First time I went heavy on these in a long time. Very happy with this. Shoulder hurt a bit on the heaviest set, but otherwise it was good.

Skullcrushers (deweighted on floor)
70x10 PR
90x3
70x6

I just died after the first set.

Pushups
BWx10

Weight: 258lbs.
Grade: A
Time: 2hrs.

KevinStarke
08-28-2007, 01:33 AM
Dear god, better change your sig from 330 to 335 you animal.

Coke
08-28-2007, 05:50 AM
Major props for managing to raise up even more, awesome!

Chubrock
08-28-2007, 12:30 PM
What gym do you train at in Buffalo? That's some pretty insane lifting.

POWERLIFTER87
08-28-2007, 12:55 PM
Dear god, better change your sig from 330 to 335 you animal.

Thanks. I will when I get to it.


Major props for managing to raise up even more, awesome!

Thanks Coke. I expected 335 to be hard since I missed it last week, even though I was confident that I'd get it. And it was easy, which makes it even better.


What gym do you train at in Buffalo? That's some pretty insane lifting.

1 of the BACs. Thanks.

North
08-28-2007, 01:30 PM
When PR feel light you know your doing awesome