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Thread: Getting after it one day at a time

  1. #1
    Senior Member rockofages's Avatar
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    Getting after it one day at a time

    I have previously gave a small explanation about myself in the new member intro section. I have just recently began training in powerlifting. I am 5'9 and 225 My goal for 2010 is to enter and compete in a bench meet. I do not have a time or place yet but I will be looking. I started a new training cycle 3 weeks ago and I am in my 4th week currently. It will try to go like this Floor Press, Bench w/bands, Incline, Bench. I will post my ME work from the previous 3 weeks. From now on I will post every single training session.

    Here is my ME work from the past 3 weeks

    March 1st Floor Press 45x10 95x10 135x5 185x5 205x1 225x1 245x1 255x1 275x1 280x1 (PR)
    March 8- Bench w/EFS Short monster minis 45x10 95x10 135x5x2 165x3 185x1 205x1x4 215x1x4
    March 15- Incline 45x10x2 95x10 115x5 135x3 155x1 185x1 205x1 195x1x6

    Today March 22
    Bench 45x10x2 95x10 135x5x2 185x3 225x3 255x3x2
    Standing Press 115x10 125x8 135x6 145x4
    DB Rollbacks 40x10x4
    Pushdown 5x10


    That is it not too bad really, in early February I could only do 235x3. Tomorrow Ill hit up lats, upper back and rear delts.
    Last edited by rockofages; 03-22-2010 at 07:06 PM.

  2. #2
    Senior Member skinny99's Avatar
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    Good to have you here! Lots of hard work already!
    "The deadlift is more functional in that itís very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip

    Max 3x5 Goal 3x5 by 12/31/11 *1X5
    Bench (245) (275) 285x1x1 335
    Dead (385)* (445) 435x1x1 505
    Squat (320) (355) 355X1X1 405
    Squat (195) (275) 20 Reppers!
    (950) (1075) 1075 1245 Goals (Not including 20 reps)
    5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!

  3. #3
    Senior Member rockofages's Avatar
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    3-23

    Rows 5x10 185
    Lat Pull 150 1x10 165 4x10
    Shrugs 225 5x10
    DB Rear Delt Raise 4x10 30
    Face Pull 2x20
    DB Forearms 3x20
    Bench 135 x2x10

    Had a lot of energy today and felt really good.

  4. #4
    Senior Member rockofages's Avatar
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    DE

    45x10x2
    added efs short monster mini
    45x10
    95x3
    95x3
    95x3
    115x3x5

    DB 1 arm shoulder press 50 3x10

    Tate press 30x10 35x10 40x10x2

    Rope triceps 4x10

    Pushdown 30 30 30

    I purposely used lighter weight today for the speed bench. I like to get a feel and make sure the weight goes fast before I move up in weight. The bar moved really fast today. I go in 3 week waves. 3 weeks of straight weight then 3 weeks of bands and then so forth.

    Had some soreness/tightness in my left pec after the bench. I wanted to rep out some weight but didnt think I should. I believe I need to warm up more as in a warm up to get the blood flowing in my whole body.I have talked about switching to a 3 day a week plan where I would go ME on monday and DE on friday. With my hectic schedule I think to allow more rest this would be ok to do. It would probably look a lot like the 600 hundred pounds of raw bench template. Any suggestions

  5. #5
    Senior Member rockofages's Avatar
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    Seated rows 205x10 230x10 260x10x2
    Wide Grip Lat Pull 4x10
    DB Shrugs 55 3x20
    DB Rear Delt Raise 30 3x12
    Face Pull 2x20
    DB Hammer Curls 45 4x8
    DB Wrist Curls 30 3x20
    Last edited by rockofages; 03-26-2010 at 04:55 PM.

  6. #6
    Senior Member rockofages's Avatar
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    ME

    Floor Press 45x10x2 95x10 135x5 185x5 225x1 245x1 275x1 EASY 295x0 275x1x4
    Reps-Pinky on rings
    205x10
    205x11
    Standing Press 125x10 135x8 145x6
    Triceps Rope 4x10
    Pushdown 5x10


    Good day. That 275 was super easy. Went for 295 and almost got it but I decided to just take some singles at 275 in which all were outstanding reps. The press went very well better than last week so that's a positive. I am skipping the DE this week and just doing some shoulder and tricep work. There was no pec discomfort today at all but I just want to make sure its rested for next week.
    Last edited by rockofages; 03-29-2010 at 07:10 PM.

  7. #7
    Senior Member rockofages's Avatar
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    HS Low Rows 90x10 180x10 230x8
    CS T-Bar Row? 90x10x2 135x8x2
    Lat Pull 160x10x3 180x10x2
    Shrugs 225 5x10
    DB Rear Delt 30x10x3 35x10x2
    Face Pull 20, 15, 10
    DB Hammer Curl 45x8x3
    DB Wrist Curls 35 2x20

  8. #8
    Senior Member rockofages's Avatar
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    Just did some rehab/prehab stuff today

  9. #9
    Senior Member rockofages's Avatar
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    DB Shoulder Press 50x10x3 35x20
    Lateral Raise 10x20x22x21
    JM Press 135x3x10(first time ever doing these)
    Tates 45x10x4


    I think I am missing something I cant remember nice and quick today.

  10. #10
    Senior Member rockofages's Avatar
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    4-3-2010


    First day ever in a shirt! I tried a very loose denim and it was a very good experience! Hopefully sometime this month I will get my own anyway here is what happened

    Warmups
    Put shirt on
    95x10 just to get the feel
    135x10
    155x5
    185x3
    225x1
    245x1
    265x1 touched
    285x1x3 destroyed lol
    305x1x3 good reps
    315x1x3 good stuff

    DB bench 65 5x12
    T Row 4x10


    I was really really tired after this!! Using a shirt for the first time was very cool hopefully I will be able to get more work in it this month

  11. #11
    Senior Member rockofages's Avatar
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    Standing press 125x5 145x5 155x3 165x2 135x10
    Lateral raise 10x22 10x20
    DB Rollbacks 40x10x4
    T Row 135x10x3
    Face Pull 3x20
    Last edited by rockofages; 04-05-2010 at 07:40 PM.

  12. #12
    Senior Member rockofages's Avatar
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    ordered a rage x today

  13. #13
    Senior Member rockofages's Avatar
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    Warnups

    Box squat 5x5 225 very fast
    Leg ext 3x15
    Leg curls 3x15
    DB shrugs 60 3x20
    Abs 3x10

  14. #14
    Senior Member rockofages's Avatar
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    Bench 45x10 95x10 135x10 185x3 225x1 245x1 265x1 275x1 All good reps (no one was there to spot me)
    Lockouts 315x5 335x3 355x3
    Pushdown 5x10
    Rows 3x10


    Done. Not bad no one was there to give me a hand so I didnt go too heavy and I had to cut it short to get to practice. The shirt is supposed to come tuesday.

  15. #15
    Senior Member rockofages's Avatar
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    DE Bench
    Warmups 45x10x2 95x10
    135x3
    135x3
    145x3-thumb from smooth
    145x3
    155x3
    155x3-pinky on rings
    165x3
    165x3
    165x3-comp

    Shoulder press 135x5 145x5 155x3 165x1

    DB triceps 20x10 25x10x2 30x10
    Triceps rope 2x20
    Rows 3x10
    DB curls 2x10
    Lat Pull 1x20
    Face pull 2x20 (did these last few exercises as a circuit)

    shirt is supposed to be here tomorrow

  16. #16
    Senior Member rockofages's Avatar
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    rehab/rehab stuff today


    my shirt came today

  17. #17
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    Welcome back to the board, and glad to hear your shirt came in. Opening those up and putting it on the first time is one of the greatest rushes in the world!
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  18. #18
    Senior Member rockofages's Avatar
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    Quote Originally Posted by Bergs View Post
    Welcome back to the board, and glad to hear your shirt came in. Opening those up and putting it on the first time is one of the greatest rushes in the world!

    Thank you and yep most def super exciting!

  19. #19
    Senior Member rockofages's Avatar
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    5x5 Box Squat
    Leg curl 3x20
    Shrugs 3x10
    Wrist 2x20
    Band face pull 3x20
    Low back raise 2x10

  20. #20
    Senior Member rockofages's Avatar
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    did some rehab/prehab stuff today oh and walked a lot today its very nice out
    Last edited by rockofages; 04-15-2010 at 05:50 PM.

  21. #21
    Senior Member rockofages's Avatar
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    ME

    Bench just to get warmed up45x10 95x10 135x5 185x5 225x1 245x1 275x1 (fast better than last week)
    Rack Lockout (10" from my chest) Bar+ efs short monster mini, 225x1235x1 245x1
    Tate press 30x10 40x10x3
    DB Lateral raise super set with rear raise 30x10x3
    T-Bar row 125x10 170x8 195x6x2
    DB hammer curls 40x10x3

    Done good stuff. Shirt next week hopefully.

  22. #22
    Senior Member rockofages's Avatar
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    DE

    warm ups barx10 95x10 135x5
    155x3-thumb from smooth
    165x3
    165x3
    165x3-pinky on ring
    165x3
    165x3
    165x3-comp grip
    165x3
    165x3

    DB Bench 65x20 65x16

    DB Ext. 25x5x10
    Reverse band pulldowns 4x10
    Lateral raise super set with band face pulls 10x20/15 x3

    good stuff weight felt light today and moved really fast. I will go one more week with straight weight then I will go back to bands. Hopefully getting in the shirt later this week.

  23. #23
    Senior Member rockofages's Avatar
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    cardio 20 min. rehab/rehab stuff

  24. #24
    Senior Member rockofages's Avatar
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    Lat pull 3x10
    DB Rows 3x10 85
    Reverse band pulldown 3x10
    Shrugs 3x10
    Band face pulls 3x10
    DB Hammer curls 3x10 45

  25. #25
    Senior Member rockofages's Avatar
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    Bar x warmup
    95 x warmup
    135 x warmup
    185 x 5
    225 x 1
    275 x 1 - 3brd (added rage x)
    315 x 1 - 3brd
    335 x 1 - 3brd
    365 x1 - 3brd
    385 x 1 - 3brd
    405 x 1 - 3brd
    425 x 1 - 3brd
    455 x 1 - 3brd
    500 x 1 - 3brd
    365 x 1 - 2brd
    405 x 1 2brd

    Rope Pushdown 4x10
    Flys 3x10

    Done. Good stuff, trained at Muscle Heads in Celina. first time in rage x felt awesome. great day today
    Last edited by rockofages; 04-25-2010 at 01:42 PM.

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