Persicutor's Powerlifting Journal

Hey so this is my first time starting an online training journal but I have been keeping track of my progress ever since I started powerlifting last summer. When I first started I had never done squats or deadlifts and I did half reps on bench with the bar over my neck (which led to rotator cuff problems). Anyways once I got the proper form down for the 3 lifts I started recording my progress:

Summer 2008:

Squat - 165 lbs
Deadlift - 275 lbs
Bench - 175 lbs

Now, around 9 months later my lifts shot up and keep getting better (see sig). When I plateaued on 275 squat, I switched from olympic style to wider stance low bar.

Thanks for reading!

Deadlift Day:

I decided to rotate from deads to rackpulls. I think I'm coming down with a slight cold so i kept it fairly light today.

Rackpulls (bar just below the knee):
135x5
225x3
315x3
405x2
495x3

Dumbbell Rows:
70x10
80x8 (x2)
50x20

Had to leave early for work.

Nice rackpulls. You coming tomorrow or just your bro?

No I can't, I have my last exam tomorrow.

Too bad, we could work on that bench.

You give up on working out already?

Haha no ive been really sick the past few days, doing squats this friday though no excuses.

Finally hit the gym yesterday after being sick. Wasn't expecting any PR's since I haven't squatted in 2 weeks:

Squat:
135x5
185x3
225x2
275x1
315x2 (New PR, second rep was a little slow)
295x2

Dumbbell Press:
55x8
70x6
70x0 (dead tired)

Nice squat pr.

Is that dumbbell bench or OH press.

Thats OH Press. I've only done dumbbell bench once but I might add it as an assistance exercise after barbell benching to try something new.

Good workout today.

Rackpulls (below knee):

225x4
315x2
405x1 (double overhand)
495x1 (belt on)
515x3 (PR)

Bench (working on form):

135x5
165x3
185x4
185x3

Side Laterals:

20x10
25x10
25x8

H-Rolls:

25x8
25x8
25x10

solid pr dude!

Squats again today. Didn't have tons of energy but wasn't tired either so didn't go for max.

Squats:

135x5
185x3
225x2
275x1
315x3 (PR but third rep was sketchy)

Used a belt for my last set of squats and it felt solid unracking the weight but I wasn't used to it on the way down, I have to practice some more with it.

Dumbbell OH Press:

50x8
75x3 (harder than usual)
55x12
55x7

Pushdowns:

60x15
60x12 (x3)

Originally Posted by SmallnWeaK

solid pr dude!

Thanks man!

Rackpulls (below the knee):

135x5
225x5
315x3
405x2
495x1
545x1 (PR !)

Racks took all my energy so finished with light rows and curls.

DB Rows:
75's x10 (x2)
60 x10 (slow)

DB Curls:
50x6
45x8
45x6

Nice rackpull.

Wheres the bench work? I don't think there is any in this journal haha

haha i just noticed that he has one session of bench in here, and its not even heavy. corey your'e brutal. nice rackpulls tho.

Squats:
135x3
225x3
275x1
330x2 (PR)
340x1 (15 lb PR!)

Both PR felt solid and I got them fairly easily so I'm gonna go for more next week.

Tried doing bench after but wasn't feeling it:
135x3
155x3
185x3

Stopped and did one set of DB OH Press:
50x10

Deadlift:
135x4
225x3
315x2
405x2
505x1 (PR!! Easy pull until above the knees..had to grind it out...gonna switch to rackpulls next week maybe)
405x6 cooldown set

Weighted Chins
(haven't done them in a few months, lost a lot of strength on these):
45x5
45x4

One set of DB curls --> 45x10

I was pretty happy with this workout. I decided I need to get my **** together and start bulking again. As soon as I get some money I'm ordering 6 tubs of muscle milk and having 2-3 shakes a day + stuffing my face with food. That should do the trick.

Sick PR. Can you stop though? Seriously, i was just getting caught up then this ****. haha. I may pull tomorrow, but im considering just lightening up for the week since i partied all weekend already missed two workouts, but we will see.

As for what you need to do... START TRAINING YOUR BENCH. You have two bench days in this entire training log. Both of which you went light on "working on form" or "im tired". Lets start setting some new bench records asap.

Haha I might just become a squat and deadlift specialist. I know its a ****ty excuse but I might have to keep my bench light and use a narrower grip until I get the form down because my shoulders are pretty messed from benching like crap before. I think I'm going to follow a 5/3/1 bench routine and add 1 or 2 light sets every workout to help get my form down.

Originally Posted by Persicutor

Haha I might just become a squat and deadlift specialist. I know its a ****ty excuse but I might have to keep my bench light and use a narrower grip until I get the form down because my shoulders are pretty messed from benching like crap before. I think I'm going to follow a 5/3/1 bench routine and add 1 or 2 light sets every workout to help get my form down.

Well ya got to do something. When i was transitioning from a ****ty elbow flaired bodybuilding bench and was having bad shoulder pain, i brought my grip way in. Somewhere between a close grip in normal, like pinky an inch inside the rings. Took a ton of the pressure off my shoulders and got me used to keeping my elbows down. Anyway the pain stopped when i did this, and eventually brought my grip out further and further... well over a year to bring my grip all the way out to comp grip, im actually just recently there comfortably.
Also right when the pain was at its worst, i switched to incline bench and did it with a big arch. Again took a lot the pressure off what was hurting. Also it got some looks repping out 2 plates on incline.

So back to the gym after a week off due to working 10-12 hour 6am shifts six days in a row. Anyways I set a PR, but I'm not happy with this workout. Plus I need to add more accessory work.

Squats:
135x5
205x3
225x2
275x1
315x1
345x1 (PR: A little slow and might have cut it a little high but probably hit parallel)

Rackpulls (Below mid-shin--> bar on last peg of rack about less than a foot off the ground)

225x3
315x3
405x2
455x2

Last 2 sets were slow. I think the bar position didn't allow me to get any leg drive or momentum and so it was all back.

Also, I ordered 4 tubs of muscle milk which should come in next week so I can get my bulking back on track.

**Did some rotator cuff work b/c my shoulder sounded like a cement mixer. I'm definitely gonna do some shoulder width bench next workout.

Originally Posted by Persicutor

So back to the gym after a week off due to working 10-12 hour 6am shifts six days in a row. Anyways I set a PR, but I'm not happy with this workout. Plus I need to add more accessory work.

Squats:
135x5
205x3
225x2
275x1
315x1
345x1 (PR: A little slow and might have cut it a little high but probably hit parallel)

Rackpulls (Below mid-shin--> bar on last peg of rack about less than a foot off the ground)

225x3
315x3
405x2
455x2

Last 2 sets were slow. I think the bar position didn't allow me to get any leg drive or momentum and so it was all back.

Also, I ordered 4 tubs of muscle milk which should come in next week so I can get my bulking back on track.

**Did some rotator cuff work b/c my shoulder sounded like a cement mixer. I'm definitely gonna do some shoulder width bench next workout.

Squats starting to move eh, good work.

Start training your bench regularly again. Start with shoulder width and try moving it out half an inch every workout or something.

Did more of a bodybuilding style workout today with light weight just to get back into benching and stuff.

Bench (pinky's on ring):
135x5
155x5
165x4 (x2)
155x5

Couldve done a more reps and weight but no spotter and going lighter made my shoulders feel better.

DB OH Press:
65x5 (felt heavy)
50x10 (touching shoulders)
50x8

BB Rows:
135x8
155x8 (x3)

H-Roll:
20x15
25x10
25x8

One set of DB Curls 50x6 then did some pushups.