SaulDsl's Powerlifting Journal

[SaulDSL]

Decided to start a journal on here, I'll be posting my reps and weight for Squat and Bench. I'm too lazy to do any others I'll be doing 5x5 for 4 weeks, then 5x3, than 5x2, than I'll max out. Right now I bench 330x1, and squat 405x1. 12 weeks away from 40 pounds more on both lifts

[Franjipani]

Originally posted by SaulDSL
Decided to start a journal on here, I'll be posting my reps and weight for Squat and Bench. I'm too lazy to do any others

Good luck with hitting your target of 40pounds. Is squating and benching ALL you do or all you are prepared to document in your journal??

[SaulDSL]

No, I do a strange form of training called Function Dynamics that makes me a better athlete, I do a few other lifts but they're not worth documenting, I get most of my balance and symettry from function dynamics because their philosophy requires to hit your body from every angle possible and to work through full range of motion. Thanks for asking Franji. Oh yeah and for more info on function dynamics, just go to http://www.fucntiondynamics.com

[SaulDSL]

Got 285x5, Bench

[shredder]

nice bench, how much do u weigh?

[SaulDSL]

I weigh 275

[MonStar]

DAMN 275 Saul? How tall are you man? Any idea what your bf% is?

[SaulDSL]

Squatted 385x3 today.
Monstar: I'm 6'4''. and my BF% is probably 15% around there. I play football, and that's why I lift for the most part, I am being looked at by Oregon State and a few other schools, so I really got to push it this season, being my senior season in highschool.

[SaulDSL]

light bench day, very heavy speed work at FD, did so many types of sprints and ply's my hips felt like they weren't there anymore.

[SaulDSL]

light squat day, functional strength work at FD, did a range of motion routine for 1 hour

[SaulDSL]

light bench day, lots of cardio

[SaulDSL]

Bench day today, got 295x5, good progress for one week, also @ FD did a ton of functional upperbody strength work

[SaulDSL]

Squat Day- 405x3

[SaulDSL]

Light Bench Day

[SaulDSL]

light squats

[SaulDSL]

light bench day

[SaulDSL]

Did 300x5 on bench press, a lot of other work upper body. Extreme over all body strength workout at function dynamics, plus a ton of flexibility work.

[SaulDSL]

got 415x3 on squats, great depth

[MonStar]

Damn nice bench and squatting strength Saul, keep up the hard work. You should really consider posting your entire workouts...

[SaulDSL]

light bench day,
Monstar: My whole lifting workouts are massive and hard to keep track, because I only do the major lifts plus lat pull down, curls, and calf raises. The reason is because at function dynamics we do so much lifting and strange exercises to totally balance your body out and make your strength and cooridination in complete balance. by the way thanks for the compliment

[SaulDSL]

light squat day, heavy functional strength

[SaulDSL]

medium bench day. light cardio

[Alex.V]

I know this journal's for your personal info, but more detail would be cool (if you have the time), just so we can get some idea of exactly what you're doing as you make your progress.

(Helps out newbies who might wanna follow your example, too)

[SaulDSL]

Ok too appease people I'll post my full workouts for a week, after that I'll just do like I wanted my journal to be like.

Ok by popular demand:

Start of 3's, 315x3 Bench press

225 lat pull downx5

Barbell Burls 5 sets working up to 125x5

6 sets of 8 pull ups each hands alternating grips each time plus 2 sets of seals in that

20 incline pushups(chest to floor)

20 Regular Push ups(Chest to floor)

20 Decline push ups(chest to foor)- minimal rest periods in last 3 exercises

Pull Overs 2sets of 50x10, grip was holding the weighted parts of the dumble not the grip part to keep shoulders even

Dumbell Military Press, 2 sets, 50'sx15, 30'sx20 minimal rest in between

Roller Coaster push ups on bar's(hard to explain)

-in between each exercise there is flexiblity incorparated, plus a 30 minute stretch and cool down at the end of workout

[SaulDSL]

Squats- 425x3
Speed+Agility work
Sets of Cardio Hills, and sets of Speed Hills
1 hour Range of Motion