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Thread: PaulM's Training

  1. #1
    Senior Member PaulM's Avatar
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    PaulM's Training

    Hello all,

    I am currently just getting back to lifting heavy after a L5 stress fracture. Really excited to be getting back close to 100%. My competition max are as following
    Squat: 505
    Bench 405
    Deadlift: 605

    Right now I am just getting back into the swing of things. Been training Raw for a while, thinking about getting back in the gear soon. My body weight has dropped from 245 to 215 since achieving these numbers. So right now my main goals are to get back into my gear and to get my weight up. So PR's now are post-injury best

    Thank you all for reading
    Last edited by PaulM; 05-01-2011 at 05:11 PM.

  2. #2
    Senior Member PaulM's Avatar
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    Tuesday April 19th
    Bench 45x5 45x5 95x3 135x3 155x1 185x1 225x1 245x1 265x1 275x1 295x1 PR
    3 board 225x3 275x2 295x2 315x2 335x2 PR 355x0
    Closegrip 165x12 165x12 165x12

    Wed April 20th
    Powerclean 45x1 125x1 125x1 165x1 185x1 185x1 205x1 225x1 225x1 225x1 PR
    Speed Pulls + Light Band 205x1 295x1x6
    Ab roll outs x6 x6 x6

    Friday April 22
    Super Set
    • Explosive Band Assisted Pushups (light band) 6x2
    • pull up bw+50x3x6


    Super Set
    • Bent Row 155x10x4 PR
    • Rear Delt fly 15x12x4


    Super Set
    • Straight Arm Pull Down 55x10x3
    • Face Pull stackx12x3


    Saturday April 23
    Back Squat 45x5 95x3 135x2 185x1 225x1 275x1 315x1 365x1 PR 315x1 315x1

    Monday April 25th
    Bench 45x5 45x5 95x3 135x3 155x1 185x1 225x1 245x1 265x1 275x1 315x0
    3 board 275x2 315x2 335x2 355x0 335x2 315x3 315x3 315x3
    closegrip 175x12 PR 175x8 175x6
    Pallof Press x10x4

    Wednesday april 27th
    Powerclean 45x1 125x1 125x1 165x1 185x1 185x1 205x1 245x0 225x1 225x1 225x1
    Speed Pulls + silver 205x1 295x1x3 355x1x3
    Super Set
    • Ab roll outs x5 x5 x5
    • GHR x5 x5 x5


    Friday April 29th
    Super Set
    • Explosive Band Assisted Pushups (light band) 8x2
    • pull up bw+50x3x8


    Super Set
    • Bent Row 175x10x3 PR
    • Rear Delt fly 17.5x12x3


    Super Set
    • Straight Arm Pull Down 65x10x3 PR
    • Face Pull stackx12x3


    Sat.

    Front Squat 45x5 95x3 135x3 185x1 225x1 245x1 275x1 295x1 275x1 275x1 275x1
    Back Squat 225x5 245x5 265x5
    Lunges 50x7e 50x7e 50x7e
    Reverse Band Jack Knife- Light band x10 x10 x10
    Last edited by PaulM; 05-01-2011 at 05:21 PM.

  3. #3
    Become Unbreakable Mark!'s Avatar
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    Awesome catch up Paul. Good to have you on bored here at WBB and welcome. Glad to see you back to lifting at that injury, sounds like it was a major suck to go through bro.
    "Light Weight"

    260's by May

  4. #4
    WBB Team Captain Coke's Avatar
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    Obviously resuming things well after the injury, wishing you the best in getting back to and surpassing previous levels.

  5. #5
    Senior Member PaulM's Avatar
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    Quote Originally Posted by Mark! View Post
    Awesome catch up Paul. Good to have you on bored here at WBB and welcome. Glad to see you back to lifting at that injury, sounds like it was a major suck to go through bro.
    Quote Originally Posted by CoCoa View Post
    Obviously resuming things well after the injury, wishing you the best in getting back to and surpassing previous levels.
    Thank you both, the injury was pretty frustrating, but I took more time off than I should have. I kind of lost motivation. It is good to be back though

    Todays Workout

    Bench 45x5 135x5 185x3 225x3 245x3 265x3 275x3 PR
    Rev Band *silver* 315x1 335x1 365x0 345x1 345x1 345x1 PR
    Pin Press (chest level) 185x1 205x1 225x1 255x1 255x1 PR 245x1
    Pallof Press x10x3

    Felt really good. Should have hit 365 though. Bands where completely deloaded like half way through

  6. #6
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    Thats a heck of a week. Nice start for this week as well.
    Check out my journal:
    http://www.wannabebigforums.com/showthread.php?t=117073

    Goal To be the Strongest Huggins! - started again on 2/24/11 then again 2/27/12
    squat: 420 405 x 5
    bench: 355 320 x 3
    deadlift: 455 420 x 3
    Total 1215 on a single day

  7. #7
    Become Unbreakable Mark!'s Avatar
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    Definitely a nice start. Gonna have to try me some reversed band benching, seems a lot of guys are doing.
    "Light Weight"

    260's by May

  8. #8
    Senior Member PaulM's Avatar
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    Quote Originally Posted by Mark! View Post
    Definitely a nice start. Gonna have to try me some reversed band benching, seems a lot of guys are doing.
    Quote Originally Posted by hug dog View Post
    Thats a heck of a week. Nice start for this week as well.
    Thank you both

    Reverse band benching is great. One of my favorite exercises. I have to stop myself from doing them too often

    Today


    Sumo 125x3 205x1 *breifs on* 285x1 365x1 365x1 365x1 425x1 485x1 525x1 545x0
    Back Squat 225x1 275x1 315x5 365x5 PR

    really tired today... First day in briefs in almost 2 years... Should have hit 545 got it to the knees no excuse not to lock out... Will be fun to go heavier on squats with briefs, although I am very concerned about my back while back squatting as it seems to show the most problems when I have a bar on my back

  9. #9
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    Hi Paul, welcome to wbb. good luck on ur journey back. how old are u? and do u train alone or with crew?
    JERSEY IRON MEMBER
    BENCH ONLY

    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    705@275 SP

  10. #10
    Senior Member PaulM's Avatar
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    Quote Originally Posted by t gale View Post
    Hi Paul, welcome to wbb. good luck on ur journey back. how old are u? and do u train alone or with crew?
    I am 20 weigh about 215. Right now I train with one other person, but I recently started a Powerlifting Club at UConn so next semester Ill have a whole crew.

    Guess Ill throw some goals up here

    Current: --- Goal for September 1st
    BW: 215 --- 225
    Bench (raw) 315 --- 345
    Squat (breifs) 405 --- 525
    Deadlift (equipped) 525 -- 605

    Deadlift and squat should come back fast as I just started training legs about 4 weeks ago. Squat number right now is super conservative

  11. #11
    Moderator Brian Hopper's Avatar
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    Welcome to WBB!!!! Your training is look good Paul, and good luck with your goals.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  12. #12
    THE 800 QUEST NickAus's Avatar
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    Should call this the PR journal

    Looking on track!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #13
    Become Unbreakable Mark!'s Avatar
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    Got some solid goals Paul, looking forward to seeing you accomplish them here.
    "Light Weight"

    260's by May

  14. #14
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice looking training Paul! Goals looking solid too. Look forward to following your progress
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  15. #15
    Senior Member PaulM's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Welcome to WBB!!!! Your training is look good Paul, and good luck with your goals.
    thank you. glad to be posting here
    Quote Originally Posted by NickAus View Post
    Should call this the PR journal

    Looking on track!!
    ahah its just cause I havent gone heavy in so long its like noob gains all over again

    Quote Originally Posted by Mark! View Post
    Got some solid goals Paul, looking forward to seeing you accomplish them here.
    Quote Originally Posted by HJP View Post
    Nice looking training Paul! Goals looking solid too. Look forward to following your progress
    Thank you




    Finished finals today... officially done with this semester

  16. #16
    WBB Team Captain Coke's Avatar
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    You are bound to surpass those goals soon enough, especially since you are using a great deal of muscle memory right now to restore the status quo.

  17. #17
    Senior Member PaulM's Avatar
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    yes I agree. Just need to get use to handling heavy loads again


    Yesterdays workout...

    been on teh verge of getting sick the past couple days. Felt really weak and tired so I took it easy

    Super Set

    * Explosive Band Assisted Pushups (light band) 6x3
    * pull up bw+25x3x6

    Super Set

    * Cable Row 180x12x3
    * Face Pull stackx12x3

  18. #18
    Moderator Brian Hopper's Avatar
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    Props on getting in and getting some work done considering the circumstances.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  19. #19
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    Nice work paul...looks like you're on your way. What sort of injury are you coming back from?

  20. #20
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Good work Paul, smart idea taking it easy! Still looking like a solid workout. Keep up the workouts, glad to hear you've finished finals, bit of stress off
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  21. #21
    Senior Member PaulM's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Props on getting in and getting some work done considering the circumstances.
    Thank you after 3 consecutive nights of 14+ hours of sleep Im finally fully functioning again

    Quote Originally Posted by borracho View Post
    Nice work paul...looks like you're on your way. What sort of injury are you coming back from?
    L4-L5 Stress fracture

    Quote Originally Posted by HJP View Post
    Good work Paul, smart idea taking it easy! Still looking like a solid workout. Keep up the workouts, glad to hear you've finished finals, bit of stress off
    Thanks HJP



    Today

    First day going heavy on back squats

    Back Squat 45x5 135x2 225x1 *Briefs on* 315x1 365x1 405x1 455x1 PR 495x0
    Box Squat 365x3 405x3 455x3 PR
    DB Windmill 45x8x3
    Back Ext 45x12x3


    Should have gotten 495 just freaked out not use to the weight...
    ab strength is getting up to par, back rarely bothers me unless I stop doing abs atleast twice a week
    lower back strength is pathetic and the next weak spot that I will be addressing. Crazy lower back pump leaving the gym today, driving home sucked ahaha
    Last edited by PaulM; 05-08-2011 at 11:46 AM.

  22. #22
    Moderator Brian Hopper's Avatar
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    Good job on the PR's!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  23. #23
    WBB Team Captain Coke's Avatar
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    Nice work with those squats Paul.

  24. #24
    Become Unbreakable Mark!'s Avatar
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    Solid work Paul.
    "Light Weight"

    260's by May

  25. #25
    Goals (kg) 272.5/165/305 HJP's Avatar
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    PR city in here man! Keep up the fine efforts.

    I hate driving home with that lower back pump, makes ya sit upright for sure lol
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

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