Covpride's log

[covpride]

Started powerlifting in March.
Numbers as of March
205lbs
Bench PR 195lbs
Squat PR 250lbs
Deadlift PR 275lbs

Now
213lbs
Bench PR 265lbs
Squat PR 365lbs
Deadlift PR 405lbs

Missed last week, and only made it in this week on Monday and today. Been doing a push/pull split.

Monday ME push

10 min elliptical

Bench
2 sets 95x10
135x5
185x3
185x3
225x2
225x2
255x1
255x1

CGB thumb from smooth
3 sets 135x10

Standing OH press

95x5
115x5
115x5
125x5(PR, weak but still a PR for me)
95x5

Rolling DB ext.
5 sets 35x10

Tri Pressdowns
30x20
40x10
50x10
3 sets 40x10

Had to cut the day short, usually do calf presses and abs


Today ME pull

10 min elliptical

Deficit Deads
2 sets 135x5
2 sets 225x3
315x1
315x1
365x0
315x2

RDLs(first time doing these in a long time)
3 sets 135x10

Squat
135x5
225x5
225x5
275x3
315x2

Shrugs
315x5
315x5
3 sets 225x10

Face Pulls
5 sets 55x10

Pull downs
WG 180x5
CG 180x5
WG 150x10
CG 150x10
WG 120x10
CG 120x 10

RDLs really got my hamstrings today, hadn't done them in a long time. I'll be keeping this up to date pretty regularly. Getting married in 2 weeks, and planning on my first meet at the end of October. Lots to do to say the least.

[covpride]

So the last 3 weeks i've made it two days, lack of motivation plus getting ready for my wedding. Got back in the gym today finally. Planning on doing a meet oct 30 in springfield OH, NASA meet. So i had to change to benching with flat feet today, and I think it works better for me. Got 2 PRs pretty stoked!

Today

10 min elliptical

Bench
2 sets 95x10
135x5
185x3
225x2
245x2
265x1
275x1(PR)
225x4

Standing OH press

135x5(PR)
135x4
125x5
2 sets 95x5

DB Benchpress
2 sets 50x10
3 sets 35x10

Rolling DB ext.
2 sets 35x10
3 sets 30x10

Tri Pressdowns
5 sets 40x10

Hanging Abs
3x10

Weighted planks(25lb plate on lower back)
3 x 30 seconds.

[covpride]

ME pull

10 min elliptical

Conv Deads
3 sets 135x5
225x3
315x1
365x1
405x1(PR match, moved a little quicker off the floor, but still had to grind it out to lockout)
315x4

Squat
135x5
2 sets 225x3
275x3
315x1
385x0

Shrugs
5 sets 205x10

Bent BB rows
2 sets 185x5
3 sets 135x10

WG Pull downs
180x5
165x10
150x10

DB Curls
25x10
2 sets 20x10

Pulley hammer curls
3 sets 30x10

Russian twists (25lb plate)
3 x 10

[covpride]

Speed bench

10 min elliptical

Bench
2 sets 95x10
3 sets 135x3
3 sets 155x3
3 sets 145x3

CGB thumb from smooth
3 sets 135x10

Standing OH press

95x5
4 sets 85x10

Rolling DB ext.
6 sets 25x10

Tri Pressdowns
6 sets 40x10

Abs

Hanging leg raises
3x10

Weighted planks(25 lb)
2x45 seconds
1x30 seconds

[covpride]

ME push

10 min elliptical

Bench
2 sets 95x10
135x5
185x3
225x3
265x1
275x0
275x0 ( got about half way up, spotter helped a bit and locked it out)

Standing OH press

5 sets 135x5

Rolling DB ext.
30x10
45x5
45x5
30x10
30x10
30x10

Tri Pressdowns
3 sets 50x10
3 sets 40x10

ABS
Hanging leg raises 3x10

Just got back in the gym, got married this past Sunday. Hitting ME pull tomorrow. Get one more day in the gym Monday, then on our honey moon. Taking my bands with me to get some work in. Then I'll be hitting it hard in the gym starting the 20th. Preparing for my first meet on OCT 30th, i'll have 6 weeks before the meet.

[covpride]

ME pull

10 min elliptical

Conv Deads
135x5
135x5
135x5
225x3
225x3
315x3
315x3
365x2
365x1

Speed Squat
135x5
135x5
185x5
185x5
225x3
225x2
225x2
225x2

Bent BB rows
5 sets 135x5

Pull downs
WG180x5
CG180x5
WG150x10
CG150x10
WG120x10
CG120x10

DB Curls
3sets x 10

Pulley hammer curls
4 sets 30x10

Hanging Leg Raises
3x10

Back from wedding/honeymoon now. Going to be hitting the gym consistently now, looking to add in more cardio as well. I want to start running hills as part of my cardio. The october 30th meet isn't going to happen, would cost more than i can afford at this time. So I'll be be doing a push/pull meet here in town in november. Planning on competing in the 198 weight class, so need to add in more cardio, and get my diet in check.

[covpride]

ME push

10 min elliptical

Bench ( used short efs mini bands)
Bar x 10
Bar x 10
95x5
135x3
185x3
205x2
225x1
225x0

Standing OH press

135x5
135x5
135x5
95x5
95x5

Floor press, thumbs length from smooth
5 sets 135x5, paused each rep at bottom 1-2 seconds

Rolling DB ext.
25x10
25x10
25x10
25x10
25x10
25x10

ABS
Hanging leg raises 3x10

Next week, be back to my 4 day split, and really start busting my ass. 7 weeks out from my first meet, hoping to drop to 198, and hit PRs on both deads and Bench, think it's doable, only looking for 5-10lb PRs. If I get more than that it'll be a bonus for me.

[covpride]

ME push

10 min elliptical

Bench
95x10
135x5
185x3
205x2
225x2
245x2
255x2 (at least one second pause at bottom of second rep)
Think i need to start pausing all reps, get in that mind set so I wait for the commands in my first meet.

Standing OH press
135x5
135x5
135x5
95x5
95x5

Rolling DB ext.
35x10
35x10
35x10
35x10
35x10

Rope tri presses
50x10
50x10
40x10
40x10
40x10

ABS
Hanging leg raises 3x10

[covpride]

ME pull

10 min elliptical

Rack Pulls mid shin (quad mini bands)
3 sets barx5
135x5
185x3
225x1
275x0
245x1

Speed Squat
135x5
135x5
185x3
185x3
225x3
225x3

Chest supported row (machine is a seated version)
5 sets of 5, 3 45lb plates on each side.

Pull downs
WG 180x5
CG 180x5
WG 160x10
CG 160x10
WG120x10
CG 120x10

Kind of a short day, got a friend training with me now, so that should help motivate me some more. 5 weeks until my first meet, probably not going to be able to compete at 198, weigh in is an hour before the meet. Not expecting any huge PRs, but going to bust ass until then so I can at least get 10lbs PRs on bench and deadlift.

[2kool]

strong lifting in here. congrats on the marriage! so your first meet is at the end of the month? youre progressing pretty well im sure youll do great.

[covpride]

strong lifting in here. congrats on the marriage! so your first meet is at the end of the month? youre progressing pretty well im sure youll do great.

Thanks, November is going to be the meet I do. The one this month was going to be too expensive to go do right now. I'll do okay, but probably have to enter at 220, not sure i can cut 16 lbs by nov 13 and keep my strength up.

[2kool]

i didnt even notice this before but you live in louisville too? where do you lift at??

[covpride]

i didnt even notice this before but you live in louisville too? where do you lift at??

I go to Urban Active on Dixie, not the greatest but not bad. I train by myself, hoping to find some people to train with at some point. Heard that fitness factory has a few powerlifters training there. Where you lift at?

ME Push

10 min elliptical

Bench
95x10
95x10
135x5
185x3
205x2
225x2
245x2
255x2
225x5

Floor press
135x5
185x5
185x5
135x10
135x10

Rolling DB ext.
6 sets 30x10

Dumbbell Bench
6 sets 50x10

Had to cut it a bit short, still in the slow process of fixing my house up to sell. Had to paint and meet my electrician as well. My tri's were feeling it pretty good none the less though. Glad to be getting back to my normal days for training.

[covpride]

ME pull

10 min elliptical

Rack Pulls mid shin (quad mini bands)
3 sets barx5
135x5
185x3
225x1
255x1 (10lb PR)
265x1 (20lb PR) Stoked on this, but tore a calous off. Kind of sucks, as i'll have to probably keep these out of training for a bit. Have to try and get my hand to heal up. This sucks actually, these always help me set PRs on deads.

Speed Squat
135x5
135x5
135x5
185x3
185x3
185x3
205x3
205x3
205x3

Face Pulls
5 sets of 10

Pull downs
WG 150x10
CG 150x10
WG 120x10
CG 120x10
WG105x10
CG 105x10

Curls
4 sets, 25lbx10
2 sets, 20lbx10

[2kool]

ive never been to the urban active on dixie. ive also never heard of fitness factory. there was one gym listed on powerliftingwatch.com for louisville but i could never find out where it was. anyway i train at beechmont community center. they have a very small weight room in the basement but its only ten bucks a month. theres just one squat rack and 3 benches, with only about 3 or 4 barbells. but see im usually the only one in there every time i work out so i love it, i have it all to myself. its never really that busy being so small. but yea i have always trained alone as well, in fact im literally the only person at this gym that squats or deadlifts.

good job on your rack pull PRs. ive always wondered what its like to use bands. ive never used them for anything before.

[covpride]

ive never been to the urban active on dixie. ive also never heard of fitness factory. there was one gym listed on powerliftingwatch.com for louisville but i could never find out where it was. anyway i train at beechmont community center. they have a very small weight room in the basement but its only ten bucks a month. theres just one squat rack and 3 benches, with only about 3 or 4 barbells. but see im usually the only one in there every time i work out so i love it, i have it all to myself. its never really that busy being so small. but yea i have always trained alone as well, in fact im literally the only person at this gym that squats or deadlifts.

good job on your rack pull PRs. ive always wondered what its like to use bands. ive never used them for anything before.

Nice man, sounds like a great little spot to train at. Yeah, there are lots of dudes at urban active that have huge upper bodies, and I never see them train lower body at all. It kills me how some people don't work the lower body/core. Thanks for the encouragement. Rack pulls have me sore already, they are brutal against bands. Should have paid more attention, tore a big calous off. I hadn't done them in a while and forgot that happens lol. I'll have to switch up some things to let it heal.

[2kool]

yeah man its a great place, but only to people like us you know what i mean? its not fancy or up to date. just you and the bar. anyway yea i always get a laugh out of people like you described. or the ones who just cant figure out why they havent gotten any bigger or stronger in years of training, and you ask "well how much you squat?" and they say "i dont squat its bad for your knees/back ect". then you know why they are no stronger than the day you first saw them years ago. ive always loved doing rack pulls too, though i havent ever torn any callouses off. sucks man that youll have to let that heal up, im sure youll figure out a way around it for now.

[covpride]

Speed Bench

10 min elliptical

Speed Bench (used elite short mini bands)
Barx3
Barx3
Barx3
95x3
95x3
95x3
135x3
135x3
95x3 (dropped back down cause the second set of 135x3 was moving too slow)

CG Bench with the bands still
3 sets of barx10

Tri Press
3 sets 40x10
3 sets 30x10

Rolling DB ext.
2 sets 25x10
4 sets 20x10

Dumbbell Bench
3 sets 30x10

Calf press (on leg press machine)
3 sets 270x10

Russian twists
25lb-3x20

Weighted Planks(25lb plate on back)
2x45 seconds

Good DE day, went a bit heavy on speed bench, need to adjust that for next week and going forward. 2kool, i know exactly the type of people you're talking about lol. As far as my hand goes, i'll just have to leave out band work for a bit. Be hitting speed pulls sumo stance tomorrow, so that won't be too rough on my hands. Probably do some deficit deads, and RDLs to get faster off the floor. Then in about a week or 2 get some more rack pulls with bands. Not sure what you're doing but Nov 13th is the meet, its at the convention center down town. You should come out or compete man.

[2kool]

speed pulls sumo? do you normally pull conventional and just use sumo for the speed pulls? i deadlift sumo but when i pull off the rack i do it conventionally. i always feel stronger off the floor in sumo. as far as nov 13 i think im gonna try to get out there for that. its always been a long term goal of mine to compete someday but ive never even been to a meet at all so ill just be watching this one.

[covpride]

speed pulls sumo? do you normally pull conventional and just use sumo for the speed pulls? i deadlift sumo but when i pull off the rack i do it conventionally. i always feel stronger off the floor in sumo. as far as nov 13 i think im gonna try to get out there for that. its always been a long term goal of mine to compete someday but ive never even been to a meet at all so ill just be watching this one.

Yeah, that's the only time i pull sumo. Just like to switch it up for those. I've never tried to pull heavy on sumo, I may try at some point and see if that works better for me. This will be my first meet as well, never been to one, but I'm wanting to just get out and do one.

[covpride]

ME push

10 min elliptical

Bench
2 sets 95x10
135x5
185x3
205x2
225x2
245x1
Only able to get 245x1 today, just didn't have it in me lol. 5 weeks out from the meet, need to work on my bench, still struggling off of my chest. Thinking i'll be throwing in the dead bench as assistance.

Floor press CG
4 sets 135x5
135x10

Standing OH press
3 sets 135x5
2 sets 95x5

Rolling DB ext.
3 sets 35x10
3 sets 25x10

Tri Pressdowns
2 sets 50x10
2 sets 40x10
2 sets 30x10

ABS
Hanging leg raises 3x10
Weighted planks (45lb plate)
2 by 30 seconds.

[covpride]

ME pull

10 min elliptical

Pull ups
1 Damn I felt soooo weak.

Chin ups
2 sets of 2 ( Still felt weak as hell, have to keep doing these.)

Deficit Conv Deads
3 sets 135x5
185x3
225x3
315x3
365x1
375x1(PR, most i've done on these, pretty stoked)

RDLs
3 sets 135x10

Speed Squat
135x3
135x3
185x3
185x3
205x3
205x3

WG Pull downs
180x10
150x10
120x10

Face Pulls

3x10 50lbs

Pulley hammer curls ( just a little vanity work)
6 sets 30x10

Russian twists (25lb plate)
2 x 10

[covpride]

[Speed Bench

10 min elliptical

Speed Bench (used elite short mini bands)
Barx10
Barx10
95x3
95x3
95x3
115x3
115x3
115x3
95x3
95x3
95x3

Dead Bench
2 sets of 5singles x 95lbs
3 sets of 5 singles x 135lbs

Rolling dumbbell ext.
6 sets 25x10

Called it a day there, getting a sore throat and don't want to wear myself out too much. Really can't afford to get sick right now.

[covpride]

Today

10 min elliptical

Dead Bench (done in sets of singles)
2 sets 95x5
135x5
185x3
205x2
225x2
245x1
225x5

Dumbbell bench
3 sets 40lbsx20

Rolling DB ext.
2 sets 40x10
4 sets 30x10

Tri Pressdowns
6 sets 50x10

Calf Press (On leg press machine)
8 45s
5 sets of 10

Hanging Abs
3x10

[2kool]

keep on keepin on