PB's Training

[pbclax1 New Member Find all posts View Profile Close pbclax1]

Figured I'd start up a training log cause there is a ton of strong guys here that I'm sure will be able to drop some great knowledge. Focus is powerlifting and just getting strong as hell in general.

A little bit about me...I've been training for powerlifting since August of 2010. Competed in my first meet in October 2011, raw, where I totaled 1,045lbs (363,242,440)@198lbs. Up to that point I was training by feel. A few weeks after my meet (around end of November 2011) I found a guy in the gym who is a multiply pro powerlifter and began to train with him. Since then I have been training utilizing the conjugate method (westside). I recently competed in my second meet at the beginning of March, raw w/ knee wraps, where I totaled 1,075lbs (410,255,410)@198lbs. This meet went alright, I went 4/9, bench and deadlift were just off that day and I was expected to squat more than the 410.

Since then, I've been back to training hard. Some of the things I am focusing on this cycle is my overall back strength and conventional deadlifting. I am/was mainly a sumo puller, but now I am seeing that my back is WEAK....

First meet video: http://www.youtube.com/watch?v=d3UqV0DAMoE

410 squat from second meet: http://www.youtube.com/watch?v=kBXktPHUaXU

Time to get strong(er).

[pbclax1 New Member Find all posts View Profile Close pbclax1]

A couple training sessions from the past week or so:


ME Lower - 3/22/12

Conventional DL
-against light bands; stretched atleast 7ft at the top (atleast 120 at top)
275x1
315x1, tried 2 missed
315x1
-made some form changes
335xmiss
315x1 PR
325xmiss

Beltless Front Squat
135x10
185x10
225x6

DB Shoulder Triset -SS- Hammy Curls
12/12/8 -SS- 12
12/12/8 -SS- 12
12/12/8 -SS- 12

Standing Abs
-Avg band
4x20

The last 315...http://www.youtube.com/watch?v=c4hjXCeNhyI

Notes: Tonight I feel like was both a letdown and a success. I was able to make some good form changes on conventional deads and they felt much better. Its a work in progress. But, tonight confirmed what I had thought...that my entire back is WEAK. Will be doing a couple extra workouts a week focusing on back work such as pullups as well as recovery work to help remedy this. The weak back I feel is holding me back in both conventional deadlifts and benching.

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Extra Workout - 3/23/12

Pullups
60 reps varying grips (40 assisted w/ light band, 20 assisted with weight)

Chest Supported DB Row
15x1 minute straight

Light Band Hamstring Curls
100 reps

Weighted Machine Crunches
80x1 minute straight

20 minutes, done. This sucked.

[pbclax1 New Member Find all posts View Profile Close pbclax1]

DE Bench - 3/24/12

Bench against dbl minibands
95x3
135x3x3 closegrip
135x3x3 med. grip
145x3x3 normal grip

CG Fatbar Floor Press
115x10
145x10
165x10

DB Bench
50x18/12

Standing One Arm KB Press
3x12

Rolling DB Ext
15/20x12
25/25x8

HS Row
12/10/10

Assisted Pullups
10/8/6

Curls w/ Light Band
3x10

Notes: Everything felt good. Used flat footed bench position today just because. Dynamic squats and pulls tomorrow.

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DE Lower - 3/25/12

Squat
-low box into foam
-avg bands
225x5x2
-strong bands
225x2x2
245x2

Speed Pulls
-monster minis
245x3x2
275x2x1
295x1
315x1

GMs
95x8
135x3x5

Band Squats -SS- Standing Abs
MMx3x20 -SS- Avg bandx2x15, Strong bandx15

Notes: Good day, everything moved pretty fast. Really happy with how conventional pulls are feeling and the dynamic squats against bands.

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ME Bench - 3/27/12

Bench
225x3
265x2 PR
-add slingshot-
275x1
295x1
305x1
315x2 PR

CG Fatbar Incline
145x10
185x4x5

Fatbar Shrugs
-all doh, no chalk-
115x15
165x10/10
Static holds w/ 165x2 sets

Dips
BWx15/10/8

Facepulls
Light Bandx3x12

Band Pullaparts
MMx3x15

http://www.youtube.com/watch?v=OmMLKmK5T7o

Notes: Hit some great bench PRs. Need to push back initially off the chest. Strength is there for bench; need to work technique. Really happy overall about tonight!

[pbclax1 New Member Find all posts View Profile Close pbclax1]

Extra Workout - 3/28/12

Lat Pulldown
15/12/10/8

Band Pushdowns
-Light band
50 total reps (20/20/10)

Lateral Raise
3x15

Standing Band Abs -SS- Crossbody Curls
3x20 -SS- 3x10

Done.

[pbclax1 New Member Find all posts View Profile Close pbclax1]

ME Lower - 3/29/12

SSB Squat
-To 12" box with 3" foam on top (foam sinks completely to box height)
-Avg bands
225x3 beltless
245x3
275x1
295x1
315x1 PR! This was a true max effort, seein stars after...

Rack Pulls
-Just below the knee
405x2 beltless
405x4
435x1

Hammy Curls
3x12

Upright Rows
2x8

Lying Leg Raise
2x15

Ab Wheel
1 set burnout

http://www.youtube.com/watch?v=HXyMQMaPR2g

Notes: Awesome night, really happy to get that 315 ssb squat with the avg bands. Oh, and the ssb SUCKS!

[inkaddict Intense Muscle Competitor Find all posts View Profile Close inkaddict]

Damn fine effort man, I have GOT to get an SSB for my home gym!

[pbclax1 New Member Find all posts View Profile Close pbclax1]

Extra Workout - 3/30/12

Pullups
Avg band assisted
80 total reps

Shrugs
3x20

Lying Leg Curl
2x15

Hammer Curl
3x15

Standing Weighted Crunch
3x12

[DCBliever Intense Muscle Competitor Find all posts View Profile Close DCBliever]

Good luck, I compete raw 198's also

I've gone 580-350-500 and recently 550(just missed 600)-365-555. Stop by my journal, ask questions and keep pushing forward. I'll give you my opinion, for you just getting started I don't think westside is great for RAW lifters, no experience with it but just my opinion. Good Luck, when is the next meet

[pbclax1 New Member Find all posts View Profile Close pbclax1]

Thanks for posting, I will definitely check your log. Awesome numbers! Next meet im looking at is June 22nd. Will have to see how things work out schedule wise though.

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DE Bench - 3/31/12

Bench against dbl minibands
95x3
135x3x3 close grip
145x3x3 med grip
150x3x3 pinkies on rings

CG Fatbar Floor Press (laying flat)
125x10
165x10
175x10

NG DB Press
50x20/15

Standing 1 arm KB Press
18kgx2x12
20kgx1x10

Rolling DB Ext
20x12
25x10
30x7

Fat Vbar Seated Row
120x15
130x15
140x13

Shoulder Circuit (front/side/rear)
2x10

Light Band Curls
2x20

Notes: Fast day, blew through the training. Moved good, feelin good. Played some bball after.

[pbclax1 New Member Find all posts View Profile Close pbclax1]

Underload Lower - 4/1/12

Fatbar DL
-all double overhand; beltless; conventional
185x3
195x3
205x3
215x1
-add chalk-
225x1 PR

SSB GM
175x3x5

Single Leg Band Hammy Curl
Light bandx3x15 each leg

Standing Band Abs
Avgx2x20

Notes: The double overhand fatbar deadlifts are crazy. You can really feel all your muscles engage and I felt it a ton in my back.

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Underload Bench - 4/3/12

Bench
225x3x5 some sort of PR
-focused on barely touching my shirt, controlling the bar all the way down and my reversal strength

Crazy Bell Bench
18kg per sidex12/12/10

Fatbar Clean to Press
115x1 clean into 5 presses
115x1 clean into 5 presses
135x1 clean into 5 presses
115x10 cleans into 10 presses in 31 seconds

Lat Pulldown (wide ng)
3x12

Tricep Pushdowns
Lightbandx20/20/15

Band Pullaparts
MMx2x20

Notes: Bench felt great, really hammered form, control and reversal strength! Lookin forward to pause squats and deficit deads thursday.