My Log

[J L S]

Decided to start a log, I am a competitive powerlifter... weight is around 245lbs and compete in an IPF affiliated fed and most importantly lift RAWWWRRR... no geared aspirations sadly!

without further ado: lets get this started!

[J L S]

Squat - to low box with SSB
145 x 2
145 x 2
145 x 2
---
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2

SSB GM's
145 x 5
145 x 5
145 x 5

Lat pulldowns
4 sets of 10

Hypers
3 sets of 10 + 45lbs(barbell)

ab wheel
2 sets of 8

5 weeks out from nationals... nice easy one tonight

[jkstrength]

Welcome aboard brother!

[J L S]

Welcome aboard brother!

thanks JK!

[J L S]

warm up
shoulder circuit-front/side/rear raises
shoulder dislocations
pec stretching

-Bench - against bands
bar x 3 x 2
135 x 3 x 3 comp grip
135 x 3 x 2 medium grip
135 x 3 x 3 close grip

-Close Grip Bench
175 x 5
185 x 5
200 x 5
225 x 5
175 x 10

-V Bar Pulldowns
4 sets of 10

-Band Pull-Aparts
3 sets of 20

-Rope Pushdown
one big rest pause set (finisher really)

another light one, will ramp the weights up over coming weeks, took the oppurtunity to bench today so im off tommorow and fresh for ME squat monday

[J L S]

-SSB Free Squat
bar x 10
145 x 5
230 x 5
275 x 3
320 x 3
365 x 1
385 x 1
415 x 1
------
420 x 1
430 x 1
440 x 1

-3'' Block Pulls(sumo)
135 x 2
225 x 2
315 x 2 x 8

-Stiff leg deadlifts
315 x 6
315 x 6

-45 Degree Back Raise
BW+ 45lbs(bar) x 8
BW+55lbs x 8
BW+55lbs x 8

-Band abs(anti-rotation)
15 seconds held statically.. 5 second off, repeat x 3

foam roll lats/quads/lower back/upper back/IT band
lacrosse ball in the lats/upper back...OUCH

Good session, been waiting for one like this... come at the right time, confidence builder, will pay alot more attention to the recovery/soft tissue work leading into meet! 4 weeks now

[muscle_g]

Looking strong dude!!! Are you a geared or raw lifter?

[john o]

Best wishes in the meet. You're moving some nice weights!

[J L S]

Looking strong dude!!! Are you a geared or raw lifter?

thanks buddy! I am raw lifter!

Best wishes in the meet. You're moving some nice weights!

thanks for the kind words john! they arent nice enough my friend!

[J L S]

warm up
normal shoulder circuit
pushdowns
shoulder dislocations

Pin Press- 1'' off chest
bar x lots
135 x 8
175 x 5
225 x 5
255 x 3
265 x 3
290 x 1
305 x 1

Rolling DB Exttentions
25 x 10
25 x 10
35 x 8
45 x 5... too heavy weird 10lb makes sucha difference!

Low row(band assisted)
4 sets of 10, different grip each set (close/medium/wide/underhand)

Chest supported rear delt raise
3 sets to failure

Band upright rows
2 sets of 20

Close grip pushups(against band)/hammer curls
3 x failure - 3 sets of 8 @ 35lbs

started loading up on creatine again so as you can imagine i was pumped as hell today, had some fun playing around with the bands and adding them to exercises, the CG pushups are literally awesome, i will do them as a staple now for my triceps

the row: http://train.elitefts.com/exercise-i...row-with-band/
the pushups:http://train.elitefts.com/exercise-i...isted-push-up/

TRY THEM

[jkstrength]

Nice work today! I think I will try those pushups.

[macdaknife]

solid squats and killer SLDLs Jay!

[Coke]

What you did with those squats and all are great guy.

[nickp8]

Nice benching.

[john o]

Of course you want more weight. Good job on those pin presses. On the CG pushups how narrow are your hands? I've done diamond pushups and they hit the triceps well.

[J L S]

Nice work today! I think I will try those pushups.

thanks jk! they are good, more of a finisher id say but good!

Nice benching.

thanks nick!

Of course you want more weight. Good job on those pin presses. On the CG pushups how narrow are your hands? I've done diamond pushups and they hit the triceps well.

thanks john! and imagine holding your arms locked straight out in front of you, i also did them on pushup handles so neutral grip and kept elbows tucked so it was all on the triceps! they felt very similar to dips except less stress on shoulders.. I never really thought of including push up variations until as of late for less stress extra work! will give the diamond pushups a look!

[macdaknife]

NICE!

[Off Road]

Welcome and nice journal. Good strong workouts.

[Coke]

Good luck with your goals, fine lifting right off bat in here.

[J L S]

NICE!

Welcome and nice journal. Good strong workouts.

Good luck with your goals, fine lifting right off bat in here.

thanks alot fella's... feel at home already! what a warm welcome!

[J L S]

-Box Squat- against double purples
135 x 5 x few
225 x 2 x 2
-----
245 x 2
245 x 2
245 x 2
245 x 2
245 x 5
245 x 2
265 x 2
265 x 2

-Concentric GM's - ssb bar
145 x 10
185 x 5
235 x 5
235 x 5

-Wide Grip Lat Pulldowns
4 sets of 10

-Ab wheel
2 sets of 10

love the gm's... really feel 'em mid erectors(my weakness) speed was constant throughout, was supposed to be 245 x 8 x 2 (50%) but speed was good so added a bit last two - onto 55% next week, throw some speed deads in next week too!

[Off Road]

nice job.

[macdaknife]

solid stuff Jay!

[J L S]

nice job.

thanks man

solid stuff Jay!

thanks mac!

[J L S]

Bench - 3 grips comp/narrow/close
135 x 15
160 x 3
160 x 3
160 x 3 comp
160 x 3
160 x 3 narrow
160 x 3
160 x 3
160 x 3 close
200 x 5
200 x 5 back to comp

-Close grip bench-thumbs from smooth
225 x 5
245 x 5
245 x 5

-Seated Dumbell Side Raise
20 x 15
20 x 15
20 x 15

-CS rear delt raises
3 sets of 15

-Pec dec
2x20

-Rope curls
2 x 20

Forearms are jacked up from last nights squats, trying to slowly change my grip in only slightly and from thumbless to gripping the bar with a full hand... needless to say, is a painful transition, may have to do it sparringly