Hey fellow lifters,
This is my first post here at the forums. I'm just after a convenient location to post my training logs for friends and family to take a gander at. I have been training powerlifting for about a year and half now.
Right now I am currently training for the GPC Nationals in Calgary, May 29th 2011. I will be competing in the 275lb RAW division. After that I am planning on doing a few strongman competitions and going from there.
Stats: 6'1 260-265lbs
Best lifts to date are: RAW
Bench Press 295lbs
Military Press 265lbs
I currently use the Westside method but recently have been involving more strongman training, especially overhead pressing which seem to be helping my bench press out, my weakest lift by far.
For Nationals in May I'd like to hit RAW:
Bench Press 335lbs
Thanks for reading!
Dynamic Effort Bench day.
Rather then speed bench I opted to do rep work and see how that feels. Most of the time I don't feel that dynamic work does much for me.
Pause Bench Press
225 x1 x1 x1
Incline DB Press
65 x10 x 10 x10
Reverse BB curls Definitely don't work my biceps ect enough
50 x10 x10 x10
Standing 1 Arm press
75 x8 x8 x8
Working at cleaning up my diet lately, drop some body fat and feel overall healthy rather than just strong.
Till next time!
PS feel free to comment and offer advise folks!
Dynamic Effort Squat day
Today was a quick session as my training partner and I had to make previous plans and had already been set back on our schedule.
Speed Squat (free)
275 for 8 sets of 2 - These felt really good, I went with a more medium stance then my usual wide stance and getting depth felt much more natural.
365 for 8 sets of 1 - Sumos are something I haven't done in at least 7 months. Felt a little odd at first but came back quickly. A lighter set for me to end the day on.
Next week should be a deload but instead I am going to cycle my accessories and head for a lower weight higher rep path. Give my joints a bit of a break.
Max Test Day
Next week is a deload then the start of a new training cycle so I decided I'd find out how I am sitting for nationals 3 months out. My quads were a little stiff today as was my left shoulder but generally I felt pretty good.
Bench Press My weakest lift continues to cause me grief
Finished off the day with some light push pressing.
Now to evaluate my weak points and continue training for my goals. So much closer in the squat and deadlift but the bench press just isn't going anywhere, in fact its 50 pounds lighter but that could be from many different factors obviously. It happens!
Max Effort Bench
Start of a new training cycle, max effort days will more or less stay max effort days as my dynamic bench days will be more geared towards reps and volume. This way I can keep getting under a max effort and beat up my CNS.
Incline Bench Press w/ pause - First time ever doing these, performed with a false grip and the same grip as my military and push pressing, just outside my shoulders. Was surprised at how light everything felt.
205 x1 x3 Backed it down to get some additional lifts over 90%. Felt that I could have made 245 but oh well!
Close grip Bench press
185 x3 used a false grip on this and it felt so easy
205 x3 x3 Normal close grip... much more difficult but definitely not a max effort. Leads me to suspect my grip might be an issue as false grip definitely keeps my wrists in line with my elbow and in a nice path.
Bent over BB row
185 x8 x8
50 x10 x10 x10 x10 x10
Dynamic Effort Squat
WT: ? No scale
Speed Squats no box - Olympic style felt great and speed was excellent.
265 x2 x2 x2 x2 x2 x2 x2 x2
Block Pulls about 6 inches
Glute Ham Raises
Dynamic Effort Bench
65 x10 x10 x10
180 x10 x10 x10
35 x10 x8 x8
Worked on fixing my grip. Felt better but it will be an adjustment.
Warm up = 20mins
462 x1 Little shallow but close
374 x3 x3 x3
330 x5 x5 x3
2 Board Press
275 xm - Don't know why I can't seem to get beyond 265 but at least 265 went up faster then usual.
BB curls alternate grips
50 x10 x10 x10 x10 x10 x10
Chest Supported Rows
3 plates x12 x12 x12
Speed Squats (no box)
275 x2 x2 x2 x2 x2 x2 x2 x2
275 x5 x5 x5
Pull down abs
100 x15 x15 x15
DB Incline Bench
60 x5 x5 x5 x5 x5
65 x10 x10 x10
Benching is getting better with the fixing of my grip!
Block Pulls (2 inches)
And done. Deloading my squats and deads for a week. Joints are a little sore.
Close Grip Bench
Seated French Press
75 x5 x5 x5 x5 x5
Front Plate Raises
45 x10 x10 x10
DB Hammer Curls
40 x6 x6 x6 x6 x10
205 x5 x5 x5
115 x10 x10 x10
120 x15 x15 x15
50 x10 x10 x10
Dropping the westside method as of today. 10 weeks out of nationals, I'll be mostly focusing on the 3 big lifts and hammering down my technique. More volume on those and less accessory lifts.
Hope it goes well!
Is it GPC nationals you are going to?
@ K.Huget - Yes it is.
Block Pulls 6"
235 x5 x5
Bench Press medium grip
225 x5 PR
115 x10 x10 x8
55 x10 x10 x10
120 x 15 x13 x11
Today felt great.
Squats Medium Stance
225 x5 x3
Called it quits as it was my lunch break.
Strong work, big man.
Shifting plenty of weight on the 6" block pulls. Nice.
There are at least 4 guys from the gym I go to that will be competing at GPC nationals as well. I heard it's a good time.
Nice block pulls!
Thanks guys. Been working hard at it. Hoping to hit 600/300/600 for nationals! Trying out a new system and it seems to be working for me so far. I have been training at the University of Alberta with Evan Dunn, multi-canadian champ in CPU.
What weight classes are they competing in K.Huget?
I was just going to ask if you train at the UAPL gym. I might actually go down to watch the GPC meet as a bunch from the gym I train at will be competing.
Originally Posted by Jotunn
Awesome man! Where are you from? Definitely look me up when you are at the meet, I am pretty hard to miss haha!
Originally Posted by IronDiggy
What categories are the dudes you know competing in?
I lift in Red Deer, just south of you. I've trained at that gym a few times, beautiful gym, and competed with a bunch of the guy's from there. I will def keep an eye out.
Originally Posted by Jotunn
Uhh Geeze, I think they're all equipped but Josh should be 242 open, Bernice will be masters something, I think Chase will be lifting raw, it will also be his first meet at some lightweight division. I'm not 100% sure what everyone else will be, probably geared from 220 -> 275's Theres a group of them at the gym that train in the monolift.