PL87's Training Journal

[POWERLIFTER87]

Hey everyone. This is my first post here. I'll start with a little bit about myself. I've been lifting for just over 2 years, about a year and a half of that time being mostly powerlifting. I just turned 19 about 6 weeks ago. I'm 5'4" and 230lbs. My best lifts are squat- 460lbs., bench- 275lbs.x2, and deadlift- 410lbs,, all RAW and only belt on the squat and deadlift. I have had quite a few injuries the past few months, and I'm taking some time off from squat/deadlift still due to a back injury. So, basically right now, I am focusing mostly on bench, and I am aiming to break the drug-tested bench-only SHW Women's open division American/World Record in AAPF next year (current record is 346.5lbs.). So far all of my training has been done RAW. I'm going to start using a shirt in about 2 months, and training mostly with that until my meet. So, I'll post my training later tonight then.

[Pup]

Good to see you over here PL87, your lifts are badass for your age. This is a good board, you'll get a lot of support here, although more bodybuilders than powerlifters unlike over at FI. Btw, I post over at FI as Leprechaun, hence any confusion about who the heck I am.

Welcome to WBB

[POWERLIFTER87]

Thanks Pup. Yeah, cool. Thanks. I do a mix of bodybuilding in my lifting anyway, so that's fine.

07/20

Warmup- DB Flyes
20sx10x2

Bench Press
45x10x2
135x6x3
185x15 PR
205x10 PR
225x5

Did some high-rep benching. All sets were about 1 rep short of failure, b/c coming back from injury, but still got a couple PRs here.

Flat DB Press
70sx13
80sx10
90sx7
100sx2
100sx3

Went pretty well, but definitely not the best db pressing I've done. Last 2 sets were not good at all. The 100s I was using felt like one weighed 5lbs. more and I was off balance on them. I will have to use the other set next time. In comparison, I've done 100sx7 a few weeks back.

DB Shoulder Press
50sx12 PR
55sx7
55sx7
55sx6

These went pretty well. Only second time doing them, so a lot of room for improvement here.

Tricep Pushdowns -Close-Grip Angled Bar on Lat Pulldown
75x12 PR
87.5x8 PR
100x3
100x3
Drop Set: 100x3, 75x5, 50x8

The lat pulldown at my gym is an extremely hard cable compared to all the rest I have seen, so that's why the weights may seem off. Went good though.

Skullcrushers
65x10
85x7
105x4 PR
105x3
105x3

Only the 5th time I done these and they're awesome. Really happy with them today.

Weight: 228lbs.
Grade: A-
Time: 2hrs. 40mins.

[LiftingKid]

Thanks Pup. Yeah, cool. Thanks. I do a mix of bodybuilding in my lifting anyway, so that's fine.

07/20

Warmup- DB Flyes
20sx10x2

Bench Press
45x10x2
135x6x3
185x15 PR
205x10 PR
225x5

Did some high-rep benching. All sets were about 1 rep short of failure, b/c coming back from injury, but still got a couple PRs here.

Flat DB Press
70sx13
80sx10
90sx7
100sx2
100sx3

Went pretty well, but definitely not the best db pressing I've done. Last 2 sets were not good at all. The 100s I was using felt like one weighed 5lbs. more and I was off balance on them. I will have to use the other set next time. In comparison, I've done 100sx7 a few weeks back.

DB Shoulder Press
50sx12 PR
55sx7
55sx7
55sx6

These went pretty well. Only second time doing them, so a lot of room for improvement here.

Tricep Pushdowns -Close-Grip Angled Bar on Lat Pulldown
75x12 PR
87.5x8 PR
100x3
100x3
Drop Set: 100x3, 75x5, 50x8

The lat pulldown at my gym is an extremely hard cable compared to all the rest I have seen, so that's why the weights may seem off. Went good though.

Skullcrushers
65x10
85x7
105x4 PR
105x3
105x3

Only the 5th time I done these and they're awesome. Really happy with them today.

Weight: 228lbs.
Grade: A-
Time: 2hrs. 40mins.

Your already doing full ROM benching and fairly heavy.....YAY

So I am guessing your pec is pretty much healed then?

[Bob]

Welcome aboard PL87...
Awesome lifting for anyone.. let alone a young women..
Good luck with the injuries.. and your goals..

[POWERLIFTER87]

Your already doing full ROM benching and fairly heavy.....YAY

So I am guessing your pec is pretty much healed then?

Yeah, I'm gonna do one more lighter week, then start my new cycle.

Welcome aboard PL87...
Awesome lifting for anyone.. let alone a young women..
Good luck with the injuries.. and your goals..

Thanks bearwolf.

[POWERLIFTER87]

07/21

Only slept around 5 hours last night and I had to train early today, since I started my new job in the afternoon. My friend from the gym got fired this week for something he never did and today I found out the reason why and who lied about it. This made me extremely pissed off when my other friend told me halfway through my workout, but I did lift better because of it I think.

Lat Pulldowns - Wide Overhand Grip
50x10x2
100x18 PR
125x14 PR
150x9 PR
175x5 PR
187.5x3 PR
175x4

These went really awesome today.

Chest-supported Rows
90x12
140x6
160x6 PR
180x2
180x3
180x5 PR
200x3 PR
200x2

First few sets weren't too good, but I made up for that at the end.

Hammer Curls
50sx8
55sx6 PR
60sx4 PR
65sx4 PR
65sx3
65sx3

Also went great today.

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

[LiftingKid]

07/21

Only slept around 5 hours last night and I had to train early today, since I started my new job in the afternoon. My friend from the gym got fired this week for something he never did and today I found out the reason why and who lied about it. This made me extremely pissed off when my other friend told me halfway through my workout, but I did lift better because of it I think.

Lat Pulldowns - Wide Overhand Grip
50x10x2
100x18 PR
125x14 PR
150x9 PR
175x5 PR
187.5x3 PR
175x4

These went really awesome today.

Chest-supported Rows
90x12
140x6
160x6 PR
180x2
180x3
180x5 PR
200x3 PR
200x2

First few sets weren't too good, but I made up for that at the end.

Hammer Curls
50sx8
55sx6 PR
60sx4 PR
65sx4 PR
65sx3
65sx3

Also went great today.

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

Nice back and biceps work.

[getfit]

pretty impressive numbers young lady,i'm going to like reading your log.

[bill]

Wow strong for a guy or gal! What are you doing the rows on HS? Just curious thats big wt! Good luck with the back and break the bench record!

[POWERLIFTER87]

LiftingKid- Thanks.
getfit- Thanks. I'll try to make it interesting.
bill- Thanks. The CS Rows are on some kind of plate-loaded HS type thing. Don't know if it's actually HS or a different company. And I will break the bench record. That will be my first meet.

[POWERLIFTER87]

07/24

Warmup: DB Flyes/Shoulder Raises

Bench Press
45x10x2
135x6
2-Board
135x6
185x5
215x10 PR
225x8+2Rest Pause PR
215x10
210x5

Well, first few sets went well. Reinjured my pec on the last set, and just stopped at the end of that rep. I decided I'm going to take the next 4 weeks off from chest work this time. That seems like a better idea.

Front Raises
20sx10x5

Went pretty light on these. Easy.

Side Raises
20sx10x5

Same here.

Tricep Pushdowns (On lat pulldown)
Close-Grip Angled Bar:
75x10
75x15 PR
87.5x6
75x15
75x12
1-Arm (Each):
25x10
37.5x4
37.5x4
25x15
25+5lb.platex8

These went pretty well. First set on each was just feeling it out. Also, 87.5 set hurt a bit so just did the higher reps with 75. Then 1-arm I haven't done before and those were good.

Plate-Loaded Curl Machine
50x12
70x8
90x5
100x3
50x13

I was going to end with barbell curls today, but my wrist was bothering me warming up with the bar and I did this instead. Don't know exactly what it's called.

Weight: 230lbs.
Grade: B
Time: Don't remember exactly

[LiftingKid]

07/24

Warmup: DB Flyes/Shoulder Raises

Bench Press
45x10x2
135x6
2-Board
135x6
185x5
215x10 PR
225x8+2Rest Pause PR
215x10
210x5

Well, first few sets went well. Reinjured my pec on the last set, and just stopped at the end of that rep. I decided I'm going to take the next 4 weeks off from chest work this time. That seems like a better idea.

Front Raises
20sx10x5

Went pretty light on these. Easy.

Side Raises
20sx10x5

Same here.

Tricep Pushdowns (On lat pulldown)
Close-Grip Angled Bar:
75x10
75x15 PR
87.5x6
75x15
75x12
1-Arm (Each):
25x10
37.5x4
37.5x4
25x15
25+5lb.platex8

These went pretty well. First set on each was just feeling it out. Also, 87.5 set hurt a bit so just did the higher reps with 75. Then 1-arm I haven't done before and those were good.

Plate-Loaded Curl Machine
50x12
70x8
90x5
100x3
50x13

I was going to end with barbell curls today, but my wrist was bothering me warming up with the bar and I did this instead. Don't know exactly what it's called.

Weight: 230lbs.
Grade: B
Time: Don't remember exactly

Hey, it's not like getting an injury on the last set of something is anything new to me. Get well soon PL87.

[Pup]

Good session, I hope the pec heals quickly.

[getfit]

wow, i'm impressed, so strong

[POWERLIFTER87]

Thanks everyone.

07/25

Leg Press
180x10x2
270x10
360x10
450x10
540x10
630x10 PR
720x10 PR
810x5 PR
810x8 PR
900x5 PR
900x4

These were just amazing today. Huge improvement from last week. Only the first 810 set wasn't that good. Everything else went awesome.

Hip Abduction Machine
180x8
180+5lbs. platex6
180+5lbs. platex6
180+5lbs. platex5
180+5lbs. platex5

First time doing this. My friend said these were good to help with squats. I had no idea what it was even before today.

Leg Curls
100x10 PR
120x7 PR
140x4 PR
140x3
120x4

Getting better slowly. I really suck at these.

Seated Calf Raises
50x12
90x12
140x8
180x3
90x15

Also something I've never done. Very hard. I thought it would be easier to do more weight based on what I squat and leg press and such, but I guess not.

Weight: 231lbs. (Finally over 230 for the first time in months)
Grade: A
Time: 2hr. 30mins.

[getfit]

900 on leg press *faints* looking great hon!

[LiftingKid]

Thanks everyone.

07/25

Leg Press
180x10x2
270x10
360x10
450x10
540x10
630x10 PR
720x10 PR
810x5 PR
810x8 PR
900x5 PR
900x4

These were just amazing today. Huge improvement from last week. Only the first 810 set wasn't that good. Everything else went awesome.

Hip Abduction Machine
180x8
180+5lbs. platex6
180+5lbs. platex6
180+5lbs. platex5
180+5lbs. platex5

First time doing this. My friend said these were good to help with squats. I had no idea what it was even before today.

Leg Curls
100x10 PR
120x7 PR
140x4 PR
140x3
120x4

Getting better slowly. I really suck at these.

Seated Calf Raises
50x12
90x12
140x8
180x3
90x15

Also something I've never done. Very hard. I thought it would be easier to do more weight based on what I squat and leg press and such, but I guess not.

Weight: 231lbs. (Finally over 230 for the first time in months)
Grade: A
Time: 2hr. 30mins.

So do the Hip abductors act as stablilizers of the legs during a squat? Nice leg pressing PL87.

[Sidior]

Fantastic numbers in here, looking forward to following your progress. Can't wait to see you break the bench record.

[POWERLIFTER87]

Thanks everyone.
LiftingKid- Yeah, I think so.

07/27

Front Raises SS/ Side Raises
15sx10/15sx10
20sx10/20sx10
25sx10 PR/25sx10 PR
30sx7 PR/30sx7 PR
30sx6/30sx8 PR

Most weight I've ever used on either of these. Went great.

Rope Triceps Pushdowns (on lat pulldown)
50x10
75x4
75x4
75x4
75x4

Pretty good. Elbows were bothering me some on these and that almost never happens.

Skullcrushers
50x10
50x10
70x8
90xDid Not Attempt

First few sets were ok. Way short of failure. I was going to go moderately heavy, but when I unracked 90 and went down about 1 inch it hurt too bad so I just racked it and stopped doing these.

I did a bunch of other triceps stuff and figured out what I could and couldn't do and ended with r/c stuff. Let's just say it makes all this even more depressing and leave it at that.

Weight: 229lbs.
Grade: B
Time: 2hrs.

Well anyways, after tomorrow, I'm cutting down the volume a lot the next 2 weeks, the first being moderate weight (might do leg press heavy one more time and possibly a few other things), the second being really light, each with 2 upper days and 2 lower days. Then, I'm taking a week off. After that, I'm really hoping all this **** will be over with. I want to get back to training for real, and I'm not making the same mistakes again. The one good thing I guess that came from all this is that I learned that I can no longer keep training so heavy (over 90%) 4 times a week all the time like I did for a long time when I started lifting. Also, I'm learning how to deal with injuries and take it more seriously than I was at first, and this time not lift heavy right away at least for a few weeks.

[Guido]

Holy crap! I first saw your numbers and was impressed. Then I saw that you are a woman and about sh*t my pants! Great work! I know you'll be breaking plenty of records in your time, and you're only just beginning...

[muscle chic]

wow!! NICE WORKOUTS!!!

[POWERLIFTER87]

Thanks Guido and musclechic.

Yesterday's Training

07/28

Cable Rows (Wide/Palms facing each other grip)
50x10x2
100x10
150x8
175x4
175x4
175x4

Pretty good.

Hammer Curls
50sx8
60sx6 PR
70sx3 PR
70sx2

First few sets were great. On the last set, when I picked up the dbs to start, did something to the tendons in the back of my hand. Not the first time this has happened, as it's happened a few times in sports when I was younger, but is the first time from lifting. Only got 2 reps, as then I couldn't grip it anymore. Was gonna do a 5th set, but I couldn't hold the weight.

Chest-supported Rows (Underhand grip)
90x10
140x10
180x4
180x5
180x5

So, now I taped my hand with duct tape (only thing I had in my bag that I thought might help) and used straps to do these. Considering that I still had a real hard time gripping the handles, these weren't too bad.

Cable Curls (Each Arm)
30x12
40x10
50x6
50x6

Was gonna do barbell or db curls, but both of those really were out of the question. So, this was the only thing I could think of to do a few more sets of biceps.

Weight: 230lbs.
Grade: B
Time: 1hr. 30mins.

[LiftingKid]

Thanks Guido and musclechic.

Yesterday's Training

07/28

Cable Rows (Wide/Palms facing each other grip)
50x10x2
100x10
150x8
175x4
175x4
175x4

Pretty good.

Hammer Curls
50sx8
60sx6 PR
70sx3 PR
70sx2

First few sets were great. On the last set, when I picked up the dbs to start, did something to the tendons in the back of my hand. Not the first time this has happened, as it's happened a few times in sports when I was younger, but is the first time from lifting. Only got 2 reps, as then I couldn't grip it anymore. Was gonna do a 5th set, but I couldn't hold the weight.

Chest-supported Rows (Underhand grip)
90x10
140x10
180x4
180x5
180x5

So, now I taped my hand with duct tape (only thing I had in my bag that I thought might help) and used straps to do these. Considering that I still had a real hard time gripping the handles, these weren't too bad.

Cable Curls (Each Arm)
30x12
40x10
50x6
50x6

Was gonna do barbell or db curls, but both of those really were out of the question. So, this was the only thing I could think of to do a few more sets of biceps.

Weight: 230lbs.
Grade: B
Time: 1hr. 30mins.

I feel bad for you

Ah well, I am more injury prone than anyone.

[YoBrickWall]

dam girl yo got some mighty numbers there..couple more hundred and im history.. ive done the AAPF and like ther sanction

YVW