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Post by skabow22 on Mar 1, 2012 20:33:01 GMT -5
Hey guys, I have been checking out this board for quite a while and I think I will finally start putting my log up. I have not yet competed in a powerlifting meet so far and am hoping to do my first one this year in this federation, which is what got me interested in this board. My stats so far are as follows:
Gym PR's: Squat 405 Bench 275 Deadlift 455
All lifts were done at a bodyweight of approx 220 @ 5'6" tall (much too chubby, currently working my way down). In the past year I have suffered a couple of injuries that have set me back somewhat. The first was an AC joint injury that occured almost a year back when I tested my squat. I hit 405, went for 415 but lost the bar down my back and injured myself. This set all my lifts back quite a bit. Recently this issue has cleared up and all my lifts are steadily rising again. More recently I have been suffering some back pain at the point where my lumbar and thoraic spine meet, I believe due to a combination of sleeping on my stomach and over-aching coming out of the hole squatting. Training for the week so far as is follows:
Tuesday 2/28/12 warmed up with some foam rolling, stretching, lunges
Squat: 12xbar 5x135 3x185 3x225 2x5x245
Pause Squat: 2x5x210
Glute Ham Raises: 3x8-12
Hanging Leg Raises: 3x12-15
Leg Press: 20x 1 plate per side 20x2 plates per side
2/29/12 warmup-foam rolling, stretching, some press behind the neck with the bar, a little bit of upper back work
Seated Press: 10xbar 8x70 5x95 5x105 3x3x115
Bench Press: 20xbar 5x135 5x150 3x3x165, this was actually the end of my cycle work, but I felt good today so I wanted to do a little extra benching 1x185 1x205 1x225, nice and paused and went up pretty fast. After seated press and my cycle work for benching, I was pretty satisfied with that.
DB Bench: 2x15x40's
Tricep Pushdowns and Upper Back work: 3x12-15
tomorrow is my deadlift day and i have not pulled in almost a month. I am VERY excited to get back to my usual! Glad to be here, and I hope to get some good feedback from all the experienced members on this board.
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Post by dbunch on Mar 2, 2012 8:18:10 GMT -5
welcome aboard.
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Post by skabow22 on Mar 2, 2012 11:38:37 GMT -5
Friday 3/2/11 warmup: foam rolling, stretching, some light stiff legs
Deadlift: 5x135 3x185 3x225 1x265 1x280 2x3x305
Rack Pull from below knee: 3x315 2x3x335, i was originally going to move to 355 for 2 sets of 3, but when I got to 335 it felt like trying to pull a house. I never realized how much leg drive I used in my deadlift; needless to say, I beleive i have found my sticking point.
DB Rows: 8x55 6x75 15x55
DB Chest Supported Rows: 4x10x20's, feel like a complete wimp doing these, but with a nice long pause at the top, these absolutely fry my whole back.
All in all a good day, a nice start to deadlift again.
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Post by buckeye2010 on Mar 4, 2012 10:59:24 GMT -5
Great to see a new young member come into the club. At your age your potential is only restricted by the limits you put on yourself. You have a good solid base and I wish you the best. You will find a lot of knowledge being passed on in these blogs. Good luck!
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Post by skabow22 on Mar 6, 2012 17:46:00 GMT -5
Tuesday 3/6/12 warmup: foam rolling, stretching, some light goodmornings
Squat: 10xbar 5x135 5x185 2x225 1x265 1x295 2x5x260
Pause Squat: 2x5x225
Step Ups: 3x10xbar
Good Mornings: 3x15xbar, just did these to try and stretch out my hamstrings and glutes
Natty GHR and Ab Wheel Rollouts: 3 sets of each
pretty good session. Squatting didn't feel great at first, but after the top single it went pretty smooth. Left knee started bothering me on the step ups, just did them as a change of pace since I am on spring break and don't have access to my usual gym. Everything else was pretty good though, and once I got warmed up, my back felt pretty solid.
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Post by skabow22 on Mar 7, 2012 18:43:06 GMT -5
Wednesday 3/7/12 warmup: foam rolling, stretching, some light press behind neck
Seated Press: 12xbar 5x95 5x105 5x115
Bench Press: 20xbar 5x135 3x150 3x165 1x180 1x195 10x170, I was originally hoping for 8 or so, but things felt really good today.
Incline Bench Press: 2x10x135
Tricep Extensions and Chest Supported DB Rows: 4x12-15 for each
felt really good today, shoulder seems to be holding up nicely, all things are going well.
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Post by skabow22 on Mar 9, 2012 12:51:22 GMT -5
Friday 3/9/12 warmup: foam rolling, stretching, light stiff legs
Deadlift: 5x135 5x185 3x225 1x255 1x275 1x295 1x315 1x345 2x5x285, really fast and easy.
Good Mornings: 3x12x65, yes I really really suck at these. These felt easy, but anytime I seem to add weight quickly on these my form gets off and I feel like I get nothing out of them. Just going for a really big stretch here.
DB Rows: 8x60 5x80 12x60
Band Rows and Band Pull-Aparts: 50 reps of each
Felt pretty good today, went back and reviewed my technique and fixed some flaws I think, chiefly with pulling the bar a little bit back as well as up, felt like I got a lot better contribution from my hams that way. All in all, week 2 of this cycle is going really smoothly, and most importantly, I am feeling good and healthy.
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Post by buckeye2010 on Mar 10, 2012 14:30:22 GMT -5
What state do you live in and what kind of a timeline do you have for your first competition.
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Post by skabow22 on Mar 10, 2012 16:32:12 GMT -5
I live in Virginia and if things go well the next couple cycles and my strength bounces back quickly, I am thinking I will enter the American Challenge Virginia on June 9th, so about 12 weeks away, or if I am still feeling a little beat up and need more time to rebuild my strength, the Mid-Atlantic Championships in September. Honestly my preference is to have my first meet be the June one and also enter the one is September.
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Post by skabow22 on Mar 13, 2012 13:05:16 GMT -5
Tuesday 3/13/12 warmup: foam rolling, stretching, lunges
Squat: 12xbar 5x135 5x185 3x225 1x275 1x315 2x5x280, felt great, felt stronger than last week
Pause Squats: 2x5x245, these felt like a fricken mountain was on my back coming out of the hole, not so easy.
GHR and Hanging Leg Raises: 3x10 GHR, 3x15 for the leg raises
Lunges: 2x15
really nice session, squats are feeling strong, and everything is going as planned.
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Post by thatnuckolskid on Mar 13, 2012 13:30:45 GMT -5
Everything looks good! Welcome aboard!
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Post by buckeye2010 on Mar 13, 2012 20:42:32 GMT -5
I also plan on competing at the Virginia American Challege in the 220# weight class. I hope to see you there. I have done this competition for the last couple of years and it is very well run and a lot of fun.
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Post by skabow22 on Mar 14, 2012 10:16:06 GMT -5
Wednesday 3/14/12 warmup: foam rolling, Y.T.W.L.'s and facepulls, light press behind the neck
Standing Press: 12xbar 5x95 5x115 5x135, ditched the seated press to go back to standing. Maybe the seated is more direct shoulder work, but I can go heavier on these and its nice not needing to grab a spotter because unracking the seated ones alone makes my shoulder feel funky.
Bench Press: 15xbar 5x135 5x155 3x175 1x195 1x205, really nice, 3 second plus pause and still flew up. 10x185, got the same reps on my backoff as I did last weekwith 15 lbs less. Today just felt "on".
DB Incline Press: 2x15x40's
DB Chest Supported Rows: 15x10's 15x15's 2x15x20's
Triceps and machine oblique machine: 3x12 for each. only did the machine ab work cause it was close at hand.
This was a REALLY good feeling session, everything felt super tight and strong, and generally awesome.
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Post by skabow22 on Mar 16, 2012 12:45:13 GMT -5
Friday 3/16/12 warmup: foam rolling, stretching, some stiff legs with the bar
Deadlift: 5x135 3x185 3x225 1x275 1x315 1x335 1x365, singles are staying really quick. 2x3x325, very easy, 2nd set felt easier than the first.
Good Mornings: 3x15x65, big stretch
DB Rows: 8x60 6x80 15x60 10x50
DB Chest Supported Rows: 10x15's,20's, 25's, 30's.
Curls: 2x15 with just the bar.
Good session today, everything is feeling really light so far, which is always a good sign.
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Post by skabow22 on Mar 18, 2012 15:15:45 GMT -5
Don't know what it is, but I woke up yesterday and my shoulder felt almost as bad as when I first hurt it. Hurts a bit less today, but still not good; I am going to the doctor and needless to say I am worried that injuries are going to derail me yet again.
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Post by buckeye2010 on Mar 24, 2012 11:42:34 GMT -5
I was just wondering how you were feeling. Still having pains?
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Post by skabow22 on Apr 16, 2012 7:54:48 GMT -5
Thanks for the concern buckeye, and yeah, after it happened I had pains for the next few weeks. Now I am back triaining again, but since I think it was the low bar squat position that did it, maybe a little contribution from the benching, I have sorta changed up my training right now, not as much of a pure powerlifting routine. I suppose I could still post it if people are interested, but I figured if its not powerlifitng, most people here woudln't care too much. I may put up my training from the past few weeks at some point today.
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Post by skabow22 on Apr 16, 2012 20:49:05 GMT -5
4/4/12 2 DB Press: 5x70 5x80 5x90 5x100 5x110 5x120 5x130
Pendlay Row: 5x135 3x145 3x155 3x165 5x5x175
Back Squat (olympic style, no belt): 3x135 3x185 3x225 3x245 3x3x275
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Post by skabow22 on Apr 16, 2012 20:51:27 GMT -5
4/10/12 Savickas Press: 5x95 5x115 5x135 5x135 5x135 5x135 5x135
Snatch Grip Deadlift (No belt): 5x135 3x185 3x225 3x275 3x295 3x295 3x295 3x295 3x295
Pause Squat: 5x135 3x185 3x225 3x225 3x225 3x225 3x225
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Post by skabow22 on Apr 16, 2012 20:53:44 GMT -5
4/12/12 2 DB Press: 5x90 5x110 5x130 5x130 4x130 3x130 3x130
Pendlay Row: 5x135 5x155 7x165 7x165 6x165 6x165 5x165
Back Squat: 5x135 3x185 3x225 3x275 3x275 3x275 3x275 3x275
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Post by skabow22 on Apr 16, 2012 20:55:48 GMT -5
4/14/12 Power Clean: 3x135 3x155 3x155 3x175 3x185 3x185 3x185 3x185 3x185
Clean and Press: 5x95 5x115 3x135 3x140 3x140 3x140 3x140 3x140
Front Squat: 5x135 5x185 5x215 5x215 5x215 5x215 5x215
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Post by skabow22 on Apr 16, 2012 21:03:58 GMT -5
There might have been some more stuff thrown in there but thats what I wrote down in my log. Following an Anthony Ditillo inspired routine, figured thats what let me hit all my previous PR's, so while I am not pushing the 3 powerlifts right now, I could use an adaptation of his "Olympic Assistance Movements" routine from his book, The Development of Strength and Power. Like I said, routines inspired from him have worked well for me in the past, so sticking to my guns. Right now, lots of overhead work (my personal favorite), lots of high bar and front squatting, and lots of back work through lighter, but more frequent pulls from the floor with an emphasis on trap development. So far its been really fun, and it looks like so long as I don't squat low bar and keep benching to a minimum, my shoulder feels good.
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Post by skabow22 on Apr 17, 2012 14:14:03 GMT -5
4/17/12 Savickas Press: 5x95 5x115 5x140 5x140 5x140 5x140 5x140
Snatch Grip Deadlift: 5x135 3x185 3x225 1x275 3x305 3x305 3x305 3x305 3x305
Olympic Pause Squat: 5x135 3x185 5x225 5x225 5x225 5x225 5x225
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Post by skabow22 on Apr 19, 2012 12:37:31 GMT -5
4/19/12 Pendlay Row: 5x135 5x155 7x175 6x175 5x175 5x175 5x175
2 DB Press: 8x70 5x100 5x130 5x130 5x130 5x130 4x130
Olympic Squat: 5x135 3x185 3x225 1x245 3x285 3x285 3x285 3x285 3x285
had a really good day squatting today and decided to move my rows up in front of my DB pressing, seemed to make them feel better and didn't hurt my presses much if any. A good day overall.
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Post by skabow22 on Apr 23, 2012 12:17:31 GMT -5
Monday 4/23/12
Savickas Press: 5x105 5x125 5x145 5x145 5x145 4x145 4x145
Snatch Grip Deadlift: 5x135 3x185 3x225 1x275 3x315 3x315 3x315 3x315 3x315, PR, my previous best was 305 for 3.
Olympic Pause Squat: 5x135 3x185 5x235 5x235 3x235 3x235 3x235
Another good day, tweaked my back a little bit on the last set of deadlifts, but it wasn't too bad, so I finished up.
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