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  1. #1
    FEAR NO BARBELL EliteDreams's Avatar
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    Default EliteDreams Powerlifting Log

    So in its simplest form,my goals are to get stronger while gradually growing my arms.But stronger is the priority!

    My split is 3 days per week.In my mind,sweet and simple,and 3 days is the best i can do for my schedule.

    ***Note*** Reps/Sets description DOES NOT include WARM-UP sets.

    Monday is focus on lower body,read:Legs and lower back strength.

    Wednesday i keep it simple.A main pressing movement,then delts,then tri isolation,then core.

    Friday i focus on lats,then a bi iso and a little heavy core again.

    This past Monday,May 21st,I worked my way up to a 405lb deadlift.I got it 2 inches from lockout when my sweaty hands (no chalk) started slipping fast.The gym i go to is a pretty 'civilized' (boring old people) place.I could try to lock out,but i knew either way i was going to drop it,so i opted to bomb out.

    Moving on,i tried good mornings for the first time and just could not get them.After a few tries with just the bar,i moved on to 225lb floor thrusts.If memory is right,i did 4 sets of 2 reps each,and on a 5th set i grinded out 3 reps.Now,im a big guy,and the bar is hard enough to get over my legs and onto my thighs without any padding.So it hurt,ok! After a set of hack squats with 90 pounds added,i got to 8 reps and moved on (yeah,my legs could be better.They say the first step on the road to recovery is realization).

    Then i pyramided up and down on standing cable crunches,peaking with 2 sets at 75lbs. Reps:I forget.



    I just got back from my pressing session.I worked up to a single 235lb rack press,from a dead stop,starting at about the height of my floor presses.I tried for another single in a few minutes,but couldnt budge the bar

    Then i did flat bench reverse dumbell presses.If anyone needs an explanation,i cant even begin to reverse bench with a barbell (wrist discomfort).So with the dums a little bit more supinated than in neautral,i did 4 sets with 70s.7 reps,,6,7,then 5 reps.Then i did some flat dumbell tricep extensions [dumbell just past my skull].Starting with 40 lbs,i did 3 reps on each warmup sets.40,then 50,60,70,and i got 8 reps out with an 80.Because of the rack press,i didnt even worry about locking out.I just worked the bottom portion of the lift.

    1 set of 11 reps,decline close clap pushups,although the final rep didnt make it to the 'clap' part.

    Then three sets on each arm of cable rotator cuff work.10 reps at 10lbs,10 at 20lbs,then 13 at 30lbs.

    1 set of 90lb sind bends on each arm,and i was dead.Check back Friday the 25h,if i get a chance,and i will tell the tale of lat day.
    Last edited by EliteDreams; 05-28-2012 at 11:11 PM.
    ANTI FAILURE

  2. #2
    Frequent Poster RobmoriRB's Avatar
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    that sounds like a good work out, keep it up an soon you will be reping the rack press.
    Goal
    Bench: 400
    DL:500
    Squat: 500

  3. #3
    FEAR NO BARBELL EliteDreams's Avatar
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    Hey there.I probably should reply to the other logs if i expect anyone to reply to mine Anyhow,at least here i can keep up with what im doing in a more organized way than on paper.

    Last night (friday) started with some medium width,neutral grip pullups.4 sets,with reps of 3,3,3, and 2.

    I pulled BOTH hamstrings earlier that day at work (funny how you dont think about proper form other times of the day),so i was having some issues with doing t-bar rows.after two sets with just 135 on the end,5 reps apiece,i was in too much pain.

    I moved on to some 1-arm dumbell b/o rows.I would normally start out with as much weight as i could,but i wanted to mix it up.Instead of going for a 130lb'er,i grabbed a 50 and did 35 reps on each arm.Then 10 reps with the 70,and two sets with an 80.13 reps,then 11.

    I did four sets of shrugs on the "ground based squat/lunge" (trap bar) with just 270lbs.Reps:15-14-13-9.

    Three sets of wide-grip barbell curls.85lbs-4 reps.65lbs-8 reps.And 55lbs-8 reps.

    Two sets of hanging leg raises,13 than 18 reps,and i was dead.

    But its saturday afternoon now,and i need to go out and build a trailer.Feeling rested! Getting ready to do some serious work monday!
    ANTI FAILURE

  4. #4
    Frequent Poster RobmoriRB's Avatar
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    solid work out, an I know what you mean about hamstrings kinda pulled my during football camp lol.
    Goal
    Bench: 400
    DL:500
    Squat: 500

  5. #5
    FEAR NO BARBELL EliteDreams's Avatar
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    Monday,May 28th

    Approximate time:45 minutes

    Legs/Lower back

    * * Note * * I was born with a right hip that isnt quite straight,but thats just an ego excuse.My legs need serious help if i ever want to make elite powerlifting total!

    Worked up to one rep of 235lbs on super-wide (squat rack inside width) back squat.

    2 reps (each leg) on backward lunges,135lbs.

    Romanian deadlifts,225lbs,four reps,grip inhibited (another fargin excuse).

    My first set of calf extensions was 900lbs-35 reps (no knee movements,squeaky clean form).
    I did cheat some when i took half the weight off (450lbs) and used one leg at a time.

    Standing cable pulldowns (on lat machine).
    First set:62.5lbs three reps
    Second set:87.5lbs-two reps
    Third set:75lbs-three reps

    Hanging leg raises with 30lb dumbell squeezed between feet,5 reps.Second set(unweighted) 13 reps.

    I failed.
    ANTI FAILURE

  6. #6
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by EliteDreams View Post
    I failed.
    Wrong. You showed up and did work. That's no fail brah!

    And in regard to the grip issue, have you considered getting some straps? I use Schiek Model 1000-DLS - Dowel Lifting Straps (top right of the page) and have put a lot of abuse on them. Their durability and function/comfort are great. However, I will be starting a grip training regimen soon and hopefully weaning myself off them for the long term. But there's nothing wrong with using them until you get your grip down pat.

  7. #7
    High on Life linedriver465's Avatar
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    Strong lifting Elite!
    Check out my article page!
    http://www.muscleandstrength.com/authors/nick-ludlow

    "Like" my Facebook author page for future article updates
    https://www.facebook.com/nickludlow91

    Follow my lifting log!
    http://www.muscleandstrength.com/forum/threads/76483-LD-s-Journey-to-Beastdom

  8. #8
    Regular Poster footerson's Avatar
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    Good work man.. Keep up the effort and those legs will be caught up in no time.
    Check out my upper lower bulking log

  9. #9
    FEAR NO BARBELL EliteDreams's Avatar
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    Thanks a bunches everyone.Will post back tomorrow night on press day.Looking forward to thatALOT.
    ANTI FAILURE

  10. #10
    FEAR NO BARBELL EliteDreams's Avatar
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    So i went in with some dynamic benching.My speed was down more than i thought on the first few sets @140lbs

    I tried a couple sets with a band wrapped around my wrists to encourage 'spreading the bar" ,but it hindered my setup.I did 3 reps per set,but dont remember how many sets.I just went until my speed form started breaking down.Maybe 7-8 sets?

    I had planned on overhead pressing in the power rack,stopping on the pins and pressing from a dead stop on every rack.But it was being used,so i did em seated.

    First set,140lbsx5.
    Second 135lbsx4
    Third 130lbsx3 (noticing a pattern? I sure thought it was odd...)
    Fourth drop set 125lbsx2 reps.
    Fith set-aha! 120lbsx7!
    Sixth-115lbsx5
    Seventh-110lbsx6
    Eight-105lbsx4
    Ninth-100lbsx9

    Then i did pyramid set alternating arm dumbell front raises (hurts to do them at the same time?)

    Started at 20lbs,going up 5 per setx2 reps per arm and stopping at 45lbs,six reps an arm.

    W-presses-them burn! Tried 40lbs but couldnt raise them.Did 2 sets with 20lbers.First set 13 reps second set 11.

    Rear bent over dum raises,45 lbs 6 reps,then dropped to 25lbs for 8 reps,then 20lbs for six reps.

    1 set of a standing dumbell french press.80lbs for eight reps.

    Then 2 sets of slight-incline lying ez bar close grip tricep extensions with 65 lbs.12 reps then 6 reps.

    Moved on to 6 reps on dips,leaning forward,elbows flared.

    Did 40lb external cable rotations for 12 reps,then 30lbs for 14 reps (each arm),superset with 5 reps of internal rotations.

    Side bends with 100lb dumbell,8 reps superset with 40 seconds of plate twists.Another superset,but bend for just 6 reps.

    Third set just 5 reps per side,no standing twists holding a 45lb plate.

    I was decently happy.Next week i plan to do heavy flat benching,first time for over a month,235lbs.
    Last edited by EliteDreams; 05-30-2012 at 11:32 PM.
    ANTI FAILURE

  11. #11
    Frequent Poster RobmoriRB's Avatar
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    solid work
    Goal
    Bench: 400
    DL:500
    Squat: 500

  12. #12
    Regular Poster footerson's Avatar
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    good work man.. Keep pushin hard and heavy man
    Check out my upper lower bulking log

  13. #13
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Good job dude. I bet youll lock out that 405 right quick. If it helps i did powershrugs for a while and they really helped train me for 405 i pulled it a lot easier than i thought it would be.

  14. #14
    Gainz Train Conductor Squatzilla's Avatar
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    Subbed mate Nice work taking form in your log.... !
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  15. #15
    M&S Elite Member Stevo985's Avatar
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    Interesting log, buddy. I like the discussion about form.

    Will be following

  16. #16
    FEAR NO BARBELL EliteDreams's Avatar
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    Quote Originally Posted by Squatzilla View Post
    Subbed mate Nice work taking form in your log.... !
    I am dang suprised a log this new was subbed by anyone.Thank you a lot.


    June 1,Friday.Lat day.

    I was feeling good all day,really good.But something just wasnt right.

    First excericse,T-bar rows.I worked up to 2 sets with 4 plates on the end,three reps each.

    I havnt done t-bar rows in at least 3 months,but i remember easily getting 5 plates for multiple reps.Perhaps the sudden change in grip from barbell rows and pullups to the narrow T grip?

    Next was chest-supported rows.

    You fine figured bodybuilders on here have contaminated me with your hypertrophy workouts and i havnt been here long at all.I only had 2 plates on the end of the supported rows,and i really didnt count the sets that closely.

    I THINK i did 3 sets of 12 reps each,and then did another 6-7 sets of 6 reps each,then on my last set just 5 reps.I really have to get back to my heavy weights.

    For some reason on the lat pulldown,what reads as the same weight feels alot heavier then on the cable station.For instance,i normally do straight-arm pulldowns with 120lbs for about 12 reps.But today,i managed 3 reps with 67.5lbs.

    Got 3 reps @ 470lbs on shrugs,with a slight pasue at the top and bottom.Went down to 430lbs,i think 6 reps.Then 360lbs,9 reps.270lbs for two sets,first 16 reps then 14.I guess i was ok with this,expected more.Havnt worked the traps with over 410lbs in a couple weeks.

    I did three sets of ez-bar preacher curls.My first grip on each set was very narrow,then i immediately switched to the wider grips and got a couple extra.

    I started with 55lbs and got 12 reps,then went wider and got another 2.
    Second set 50lbs,11 reps and got one extra with wider grip.
    Last set,45lbs for 12 reps then went wider for an extra three.

    I did 5 sets of hanging leg raises.Im not very good at these,i have to keep my knees bent when i do them weighted to avoid swinging the hip flexors.

    First two sets were 3 reps a peice with a 35lb dumbell between my feet.

    Third & fourth sets with a 20lb dumbell,i think 5 and then 4 reps.

    Fifth set with no weight,straight legs,13 reps.

    I will hopefully have a decent weekend and get some cardio in.Take a hike,play volleyball,baseball,something.We might do a long evening of martial arts drills nonstop until someone passes out.I think my GPP is good.



    P.S.

    Thanks for all the support,even though i know you pathetic people tell me fargin lies.

    You say "Oh yeah,good job,solid work bro" even though i really SUCK.

    Its just like the time i tried rollerskating.I got alot of frickin support from my two best friends. "Your doing good" they said,but those girls frickin lied to me! Just like yall do.But thats ok.Im just motivated to actually get strong and big,so no one feels compelled to tell untruths.
    ANTI FAILURE

  17. #17
    Frequent Poster RobmoriRB's Avatar
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    damn you work out hard every time...I need to catch up with you.
    Goal
    Bench: 400
    DL:500
    Squat: 500

  18. #18
    FEAR NO BARBELL EliteDreams's Avatar
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    ^Rob,you funny guy.2-3 years exp and say you need to catch lil ol me?

    I guess i might tell a story.I started going to the gym May 2 2011 (first Monday of the first month after i got my license).I played around at home for a couple years with a Total Gym machine and a dip station (no clue what i was doing)

    When i first started i wanted to look like a bodybuilder,but i lifted like a powerlifter with real bad form,and at the same time ate very little (because i was a seriously overweight fat ass kid).

    But i gradually did my research,so i consider myself to have actually started ""TRAINING'' in November,when i decided i would be a powerlifter.

    Im starting my eigth month since then,and im still learning alot.
    ANTI FAILURE

  19. #19
    Frequent Poster RobmoriRB's Avatar
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    I only been lifting serious for the last 4months but I have been working out slacks for the past 2 years
    Goal
    Bench: 400
    DL:500
    Squat: 500

  20. #20
    Squattatron Squatter's Avatar
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    I use liquid chalk when I deadlift, since my JimGym shares space with Mrs Squatters' laundry room. It really works well as I have had no grip failures, which is a big endorsement since I have tremors to deal with as well.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  21. #21
    Regular Poster footerson's Avatar
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    They aint lies man. Your very strong especially for just recently becoming very dedicated. Stay dedicated and youll be a beast in no time
    Check out my upper lower bulking log

  22. #22
    M&S Elite Member MuscleZinIraq's Avatar
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    Nice lifting buddy! Once you get your dead up your bench will quickly follow! Keep smashin it!
    The only limit in life is yourself!
    So dont set any limits and you will always improve!
    Current Lifts As of 04 June 2012(actual, not estimated):
    Squat - 465 Bench - 350 Deadlift - 525 Weight: 197

  23. #23
    M&S Elite Member
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    Cable's all feel different depending how there built and how there pully system is. Number on the plates don't really tell true story always. Just make sure you progress and set the pin so you hit your desired reps. Your hitting it hard that's great! Keep it up
    So you say you dont listin to the "big guy at the gym anymore" Instead you read articles and studys and go of what some science study on the internet says. Hows that working for ya? Big guy still big you still small...
    Bench 345 - 10reps
    DL 405 - 8reps
    Front squat 315 - 8reps
    5'8" 233lbs - LIFETIME NATURAL -

  24. #24
    Former M&S Editor Steve's Avatar
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    Good luck Elite. Smash PRs.
    Big & Strong = Heavy Compounds + Progression + Food

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  25. #25
    FEAR NO BARBELL EliteDreams's Avatar
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    Well,i meant to put Monday nights session up,Monday night,but ended up falling asleep.

    Got there not feeling quite right.

    Oh,before i forget,im gonna try and start giving the length.

    EET (Estimated Elapsed Time) 40 minutes.

    Started with some rack pulls (just above the knee).Two reps at 135, 225, and an easy 315.

    After a rest to let the blood flow back into my hands,i pulled a fairly easy 405.I thought,hey,i can put some quarters on the end.

    So after loading up two 25's for total 455lbs,i moved the bar maybe an inch.This is quite aggravating to say the least.

    Broke a record on zercher squats! Extra wide stance,as wide as the squat rack,i got 205 for one pretty easy rep,and might have gotten another,but didnt try.

    First time i did zerchers in a few months,previous best 185.It really helps to wrap a towl around the bar where the inside of the elbows touch.

    Moved on to dumbell romanian deadlifts.two reps with 80lbers,one rep with 100lbers,and a final three reps with 120's.I probably dont need to warm up so much at this point.

    ***Difference between "Stiff-Legged" & "Romanian" Deadlifts***

    When doing them "Romanian" the weight is resting against your legs,just like it should when pulling a deadlift.

    "Stiff-Legged deadlifts" are performed with your arms hanging free,the weight several inches away from your center of gravity.These are harder,therefore you can use less weight.I prefer to do them "Romanian" ,or close to my body as in a conventional deadlift,to use the most weight possible.

    Im very embarressed to say,i forgot to work my core!

    Well,i know it got some stress,but i like to do some extra work.Side bends or something.Next time.

    Tomorrow (Wednesday) im gonna bench 235,new PR.Last time i made a flat bench PR was probably 8 weeks ago,or more.Need to better my schedule.
    ANTI FAILURE

 

 

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