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  • PB's Training

    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).
    Last edited by pbclax1; 03-28-2012, 06:41 PM.

  • #2
    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.
    Last edited by pbclax1; 03-28-2012, 05:40 PM.

    Comment


    • #3
      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.

      Comment


      • #4
        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.

        Comment


        • #5
          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.

          Comment


          • #6
            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!

            Comment


            • #7
              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.

              Comment


              • #8
                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!
                Last edited by pbclax1; 03-30-2012, 12:34 AM.

                Comment


                • #9
                  Damn fine effort man, I have GOT to get an SSB for my home gym!

                  Comment


                  • #10
                    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

                    Comment


                    • #11
                      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
                      For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

                      Comment


                      • #12
                        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.

                        Comment


                        • #13
                          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.

                          Comment


                          • #14
                            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.

                            Comment


                            • #15
                              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.

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