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Thread: 275er's Powerlifting Journal

  1. #26
    Lexen Xtreme
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    Quote Originally Posted by lonesXedge View Post
    good to hear about the oblique. i'm going on vacation soon too. oh, and i had to send it back for a 58. it was a couple inches from coming up on the legs, and there was no hope for the straps. i'm going to have velcro put on the 58.
    I'm sending mine out for velcro soon as well, I can get the straps up just barely but pretty damn tight. Everywhere else is just about perfect.

    Quote Originally Posted by Jason Pegg View Post
    You train with Matt, Chuck, and Chuck? Im assuming with the inhouse meet youre a lexen guy?

    Jason
    Yes, I'm a Lexen guy, but train with a different group. May start squatting with the bigger group here in a couple weeks so that the experts can fix my poor form.
    Last edited by Dave Schwab; 05-04-2008 at 10:54 AM.

  2. #27
    GFH Lones Green's Avatar
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    thats awesome. i bet it'd be a pretty good suit to pull in then, huh?
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  3. #28
    Lexen Xtreme
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    Should be good for pulling in, may give that a shot next week before I send for the velcro addition. No idea how long it will be gone for.

  4. #29
    APT Sponsored Lifter Jason Pegg's Avatar
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    Quote Originally Posted by 275er View Post
    I'm sending mine out for velcro soon as well, I can get the straps up just barely but pretty damn tight. Everywhere else is just about perfect.



    Yes, I'm a Lexen guy, but train with a different group. May start squatting with the bigger group here in a couple weeks so that the experts can fix my poor form.
    Im pretty good buddies with Matt, we are from the same town...did you know "Piner" and Big Swole?

    Jason

  5. #30
    Lexen Xtreme
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    I had worked with Matt a couple times down at Westside, pre-Lexen days. Are those 2 guys you mentioned Matt's interns? I hear they've left Columbus, if so.

  6. #31
    GFH Lones Green's Avatar
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    i'm probably going to do something like this. something like these workouts 2 x a week, so 4 workouts a week. let me know if you think of anything else that could be done with bands:

    upper:
    push ups
    dips off chair
    band pull aparts
    maybe some type of bench or floor press w/band around back?
    shoulder raises & presses standing on average & light bands
    face pulls w/band

    lower:
    squats & GM's with strong band
    lunges with something heavy on my back
    sit ups
    band abduction
    TKE's
    band leg curls

    and of course some stretching. thats a good amount to choose from, but let me know if you think of anything else!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  7. #32
    Lexen Xtreme
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    Looks good. You can also throw one end of the band onto the top of a door and do tricep pushdowns. I do these pretty regularly as a mini workout, usually a few sets to get 100 total reps, using a purple, really brought my lockout up. I have to get on my knees to do them to get the full range. You can also do band ab pulldowns if you can find something to get the band hooked to tightly
    Last edited by Dave Schwab; 05-05-2008 at 07:56 AM.

  8. #33
    Lexen Xtreme
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    5/6 Lower

    45 degree leg press
    450 x 12
    540 x 12
    720 x 12
    810 x 12

    Static barbell hold
    225 x 30 sec
    315 x 30 sec
    405 x 15 sec

    Pullthrus
    110 x 10
    120 x 10
    130 x 10
    160 x 15

    Standing Ab pulldowns
    4 sets of 15, worked up to 160

    Hammer Curls
    20 x 12
    30 x 12
    40 x 12

    45 degree back extension
    BW x 10
    add 25 lb plate behind head
    3 sets of 10

    Added some direct quad work as this has been neglected for awhile. Unfortunately can only fit 9 plates per side on this leg press.

  9. #34
    GFH Lones Green's Avatar
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    nice assistance stuff. i actually like throwing in leg press every now and then, (strike me down PL gods) but i've been working the quads a good bit on my DL day and have noticed its been slightly easier to pull. should make conventional pulling even easier than sumo. we'll see today!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  10. #35
    Lexen Xtreme
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    Thanks lones. I don't recall what I was reading the other night (I've read so much PL stuff lately I lost track) but I decided that I should add some direct quad work occasionally to improve whatever weakness I was reading about. This particular gym has 3 varieties of leg press machines, unfortunately I chose the one that could only go to 810.

  11. #36
    Lexen Xtreme
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    5/8 DE Bench

    Speed Bench w/ mini-band looped under bench
    205 for 6 sets of singles

    Flat Bench w/ 25 lb plate suspended by mini-band on each side
    185 bar weight (+50 suspended) for 3 sets of 5

    Pulldown w/ V-grip to face
    130 x 10
    140 x 10
    150 x 10
    160 x 10

    Rear Delt Flyes
    130 x 10
    150 x 10
    190 x 10
    210 x 8

    Straight-bar tricep pushdowns (supersetted with face pulls)
    80 x 10
    100 x 10
    120 x 10
    140 x 15
    160 x 12

    Face pulls
    80 x 10
    100 x 10
    120 x 10
    140 x 10
    160 x 10

    Machine shrugs
    90 x 12
    180 x 12
    270 x 12

    It's been quite awhile since I've done the suspended plate bench thing, and it really hammers the stabilizers as the swinging and bouncing plate really pulls the bar around. Threw some shrugs in at the end as I had some time left, but didn't go too heavy since I'm going to be carrying 600+ pounds up there tomorrow for squats.

  12. #37
    GFH Lones Green's Avatar
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    good stuff man. we train very similar!

    i look forward to seeing what your squats turn out like. good luck!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  13. #38
    Lexen Xtreme
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    5/9 Squat

    Foam box squat w/ straight bar
    325 + 200 in chains for 1 set of 5
    375 + 200 in chains for 4 sets of 2
    415 + 200 in chains for 4 sets of 2
    465 + 200 in chains for 1 set of 2

    Speed pulls against doubled mini's
    275 for 6 singles
    315 for 1 single

    Today was apparently chain day at the gym as there were 4 separate groups doing the same chain/foam squat workout while I was there, which the big guys had done earlier in the day. So I didn't get my heavy singles in, but these guys know a hell of a lot more about squatting than I do so I'm glad to go with the flow. First time I've squatted with the foam cushion on top, not sure I was sinking down far enough on all the sets. The squats took forever, so ran out of time and will need to pick up a few things tomorrow.

  14. #39
    APT Sponsored Lifter Jason Pegg's Avatar
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    NOt to sound like an ass, but with your bodyweight and that bar weight, you were def. sinking it in! Nice Numbers!

    Jason

  15. #40
    GFH Lones Green's Avatar
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    damn man, nice squats

    when i go to the PL gym i train at, the guy that owns it who used to train at westside has us do speed pulls for 6 singles after squats.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  16. #41
    Lexen Xtreme
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    Thanks. It's pretty common on a Westside-based program to do some type of pulling after squats, either speed pulls, SLDL's, or such. I usually do speed pulls on my DE Lower day, but as I've only been doing 1 squat day per week recently, I do heavier pulls on my non-squat lower day or some other type of heavy lower back movement.
    Last edited by Dave Schwab; 05-10-2008 at 12:05 PM.

  17. #42
    Lexen Xtreme
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    5/11 ME Bench

    Flat bench
    225 x 5
    275 x 3
    315 x 1
    Add Inzer DD shirt
    365 x 3 (3-board)
    405 x 3 (3-board)
    455 x 3 (3-board)
    495 x 0 (3-board, wtf?)
    500 x 3 (3-board)

    Floor pin presses
    225 x 5
    315 x 5
    405 x 5
    495 x 3
    585 x 3
    675 x 2.5

    Seated horizontal plate-loaded row
    1 plate for 10 reps
    2 plates for 10 reps
    3 plates for 12 reps
    4 plates for 10 reps

    Not sure what happened with the 495 bench attempt, left arm gave out about halfway down. Think it was a combination of not squeezing the bar tight enough and bringing it down too high. Maybe someday that damn arm will be fully healthy. Not sure I got the last pin press rep fully locked out, but I was pressing the bar for about 5 seconds and it wasn't going any higher. Last heavy bench day for a few weeks, leave for a week vacation next weekend, then have 4 training weeks until June 22 meet.

  18. #43
    GFH Lones Green's Avatar
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    nice benching man. 500 for a triple is nuts!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  19. #44
    Lexen Xtreme
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    Thanks man. I was only planning to take that for a single, especially after missing the previous attempt, but the first rep felt fairly good, and I had enough spotters around the bar, I figured what the hell and gave it a go. Hopefully this carries over once I start going to lower boards and removing boards after vacation.

  20. #45
    Senior Member dblockspky's Avatar
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    Putting up some big numbers in here man. I was going to ask what gym you went to that had all this equipment you're using but I just saw that you're from Columbus so that explains it.

  21. #46
    Lexen Xtreme
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    Been slacking on keeping the log updated since vacation, but not on my workouts. Here's the workouts of past few weeks

    5/16 Squat

    Free squat
    415 x 1
    465 x 1
    505 x 1
    555 x 1
    straps up
    595 x 0 (straps too tight, couldn't get air)
    straps down, add knee wraps
    595 x 0 (miss depth, up easy)
    645 x 1

    GHR
    4 sets of 8

    Deadlift
    225 x 5
    315 x 5
    405 x 3
    495 x 1
    545 x 1
    585 x 1
    635 x 0 (miss halfway, out of gas)

    Not happy with the squats, despite hitting a PR. Missed a weight that I doubled off a box 2 weeks ago. Straps on the suit are too damn tight, was seeing stars on the descent, so they're going to be adjusted. And it sure would've been nice had I known I was pulling heavy before frying my hammies on the GHR, as I had nothing left for the 635 pull, despite smoking the 585. Oh well, I'm now off for a week, maybe do some band stuff. Right now it looks like I'll open around 600 squat and 580-ish on deadlift, although I'd like to open with a 600 pull. I'll need to pull heavy once more in full suit once I get the straps fixed.

  22. #47
    Lexen Xtreme
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    5/24 Squat

    Box squat below parallel w/ green bands (135 lb tension at top, 80 at bottom)
    235 x 2
    285 x 2
    Add briefs and belt
    325 x 2 (3 sets)
    375 x 2 (3 sets)
    415 x 2 (2 sets)

    Rack pulls (pins below knees)
    315 x 2
    405 x 2
    495 x 1
    585 x 1
    635 x 1
    675 x 1
    725 x 0 (didn't get hips locked)

    Standing leg curl
    4 sets of 10

    Standing Ab Pulldown
    4 sets of 12

    Squatted with the Saturday crew this week since I got back from vacation last night. The big boys went first then helped us out. Chuck V called my weights on the squat, so I did as told. According to the gym squat plan leading up to the June meet, today was a light day, next week we go heavy against blues and purples. Overall, not a bad day considering I haven't done a damn thing in a week except get my GPP in by carrying a 2 year old around all week.

  23. #48
    Lexen Xtreme
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    5/25 ME Bench

    Flat Bench
    225 x 5
    275 x 3
    315 x 1
    Add Inzer Double Denim
    365 x 3 (2-board)
    405 x 3 (2-board)
    455 x 3 (2-board)

    Floor pin press
    225 x 5
    315 x 5
    405 x 5
    455 x 3
    495 x 3

    Seated horizontal plate-loaded row (rear delts)
    2 plates per side for 10
    3 plates per side for 10
    3 plates + quarter per side for 10
    4 plates per side for 10

    Straight bar tricep pushdown
    150 x 10
    190 x 10
    210 x 10
    230 x 10

    Kept the bench weight somewhat moderate as things felt fairly heavy, either due to squatting and pulling yesterday, the ****ty diet for the past week, or both. I even struggled with the pin presses. We were short a couple of guys, so didn't want to push it and risk an injury since the weight was feeling heavy. Next week I'll take the bar to the chest and see where I'm at. I won't be shocked if I fall short of 520 at this meet, things just don't feel right with the weight in my hands.

  24. #49
    Lexen Xtreme
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    5/27 DE Lower

    Speed Pulls
    405 for 6 sets of singles (alternate sumo and conventional)

    45 degree back raise
    3 sets of 10 w/ 45 lb plate behind head

    Weighted ab crunches
    3 sets of 10

    Pressed for time today as was first day back to work and buried in bull****, so didn't get a lot done.

  25. #50
    Lexen Xtreme
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    5/29 DE Bench

    Speed bench
    205 for 8 sets of singles

    Incline DB Bench Press
    110's for 3 sets of 10

    Reverse pec deck
    150 x 10
    190 x 10
    210 x 10

    Side raise
    20 x 10
    30 x 10
    40 x 10

    Rope tricep pushdown (superset with face pulls)
    80 x 10
    100 x 10
    120 x 10
    140 x 10

    Rope face pulls
    80 x 10
    100 x 10
    120 x 10
    140 x 10

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