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  1. #1
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    Default Nick Perreault Powerlifter Training Log

    Hey guys, decided to start logging my work outs again on here and gonna try to stay committed to actually updating it on a regular basis. Before I give you today's work out I'll give some background on what I've been up to. From the looks of my last log which was a little over a year ago now I've made some pretty dramatic improvements to my lifts. I was just barely getting into 400's on Squats and Deadlifts and 300's on Bench Press. I've since improved my form all around and competed in my first meet back in May of this year. I weighed in at 231 lbs. 10 weeks out from the competition and did a slow cut to 216 lbs. for the day of the competition. I finished the meet with a 475 lbs. Squat (hit 500 lbs. but forgot to wait for a command), 340 lbs. on Bench and 555 lbs. on Deadlifts giving me a 1,370 lbs. total. I went through the summer adjusting my form (which helped for Bench and hurt my Squat) up until about 8 weeks ago now. Now I have a little over a week left of training before I compete again in 220 lbs. class. I've been using the Cube Method written by Brandon Lilly as my meet prep routine and designed a basic routine to keep and build strength working in the off season. I plan on competing again in March.

    9/24
    Squats:
    Warm Up:
    135 lbs. x 5
    225 lbs. x 3
    315 lbs. x 2 (with belt)
    405 lbs. x 2 (with belt and wraps)
    Work Sets:
    470 lbs. x 1 (with belt and wraps)
    480 lbs. x 1 (with belt and wraps)
    515 lbs. x 1 (with belt and wraps) 10 lbs. PR

    Leg Press: 180 lbs. sled
    7 pps x 6
    8 pps x 6
    9 pps x 6
    8 pps x 6

    Leg Extensions:
    3 x 185 lbs. x 12

    Stiff Leg Rack Pulls:
    3 x 350 lbs. x 8

    Leg Curls:
    2 x 185 lbs. x 12

    Note: the workout actually called for 490/495 lbs. single to be my last set, but I wanted to hit my planned second attempt for my meet instead. I did hit 485 lbs. for 3 a little while ago (which is my opener). If I was fresh I maybe could have gotten another rep but I'll take it. I have also taken my first and second attempt in Deadlifts with 525 lbs. for 3 reps, and 555 lbs. for 2 reps, my Bench opener is 335 lbs., which I got 3 reps with as well. I'll do my second planned attempt with 355 lbs. for Bench next week and try for 1-2 reps. After this meet I will no longer be taking my second attempts prior to the meet.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  2. #2
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    Awesome weights being moved man. Almost 1400 at your first meet is insane. I'm always happy to see powerlifters on here
    "Stand your ground...remember...you're a monster too"

    Weight 200 from 210
    Best gym lifts
    Bench 155 -> 270 -> 315
    Squat 175 -> 345 -> 395
    Deadlift 205 -> 410 -> 485
    Overhead press 135 -> 175 -> 205

  3. #3
    Gainz Train Conductor Squatzilla's Avatar
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    ^^^ What he said... a Strong power lifter with decent knowledge to share is always a welcome sight mate Will be following..good luck with the MEET prep bud
    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

  4. #4
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    Quote Originally Posted by RiujinZero View Post
    Awesome weights being moved man. Almost 1400 at your first meet is insane. I'm always happy to see powerlifters on here
    Yeah the powerlifting community seems to be growing so I'm surprised there isn't more honestly.

    Quote Originally Posted by Squatzilla View Post
    ^^^ What he said... a Strong power lifter with decent knowledge to share is always a welcome sight mate Will be following..good luck with the MEET prep bud
    Thanks man, it's almost meet time now!

    9/26
    Shoulder Press:
    Warm Up:
    Bar x 12
    135 lbs. x 12
    Work Sets:
    3 x 165 lbs. x 8
    165 lbs. x 12

    Ez-Bar Curls:
    3 x 70 lbs. x 12

    Calf Raises:
    135 lbs. x 15 (seated)
    3 x 270 lbs. x 15 (in Super Squat)
    360 lbs. x 15 (in Super Squat)

    Dumbbell Bench Press:
    Warm Up:
    45 lbs. x 8
    85 lbs. x 8
    Work Sets:
    2 x 115 lbs. x 5
    90 lbs. x 12

    One Arm Overhead Extensions:
    3 x 25 lbs. x 12

    Ab Bench:
    3 x 10

    Notes: Today is a "Body Building" day on the Cube. Started off with Shoulder Press, I've been tweaking my form on these so the weight isn't nearly as heavy as I've done in the past (225 lbs. for 5). The gym I go to opened a new one today and I tried it out, turns out they have a Super Squat machine which is great for Calf Raises so I used that after my first set. Solid day, solid week.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  5. #5
    Gainz Train Conductor Squatzilla's Avatar
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    Not a bad 'Bro' day at the local watering hole I see! man 225 for 5? next time you do that you gotta grab that on tape!!!
    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

  6. #6
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    Quote Originally Posted by Squatzilla View Post
    Not a bad 'Bro' day at the local watering hole I see! man 225 for 5? next time you do that you gotta grab that on tape!!!
    I got some on Instagram at @nperreaultpowerlifter mostly just my big lifts but I may start uploading them here as well.

    9/29
    Rack Pulls:
    Warm Up:
    135 lbs. x 5
    225 lbs. x 3
    315 lbs. x 2
    405 lbs. x 2
    455 lbs. x 2
    Work Sets:
    510 lbs. x 1
    525 lbs. x 1
    540 lbs. x 1

    Sumo Stance Deadlifts (with Straps)
    2 x 365 lbs. x 8

    Bent Over Barbell Rows:
    4 x 150 lbs. x 12

    Wide Grip Seated Cable Rows:
    3 x 100 lbs. x 15

    Serratus (spelling?) Crunches
    2 x 45 lbs. plate x 15

    Note: Definitely need to invest in making some blocks to pull off instead of using the pins on the power rack. Makes it more of a live bar and doesn't bounce and shake every time the bar comes back to the starting position. Still getting used to Sumo's so I'm pulling with straps for now, gonna try getting used to them so I can use them for my main pull. The Wide Grip Seated Cable Rows are a much better trap exercise than shrugs, especially for powerlifters. What it does is (along with rear delt exercises) is creates a "shelf" to put the bar on for Squats (low bar Squats). This gives you the ability to not have to hold the bar rather just push it into your traps and believe me it is much more comfortable. When you do these Rows, you don't use your arms, just pinch your shoulder blades together so your mid traps do all the work.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  7. #7
    Broken Geezer KD5NFW's Avatar
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    Welcome back to the forums Nick! Happy to see you finally got that first meet under your belt, and with a pretty impressive total as well! Onward to 1400+
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  8. #8
    *oven squatter* Frither81's Avatar
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    wow. Seems like you've been plugging away at it while away from here!
    Glad to have you back and you have some impressive numbers!!

  9. #9
    Seasoned M&S Veteran Jmama's Avatar
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    very impressive lifts. wow.

  10. #10
    Playground Specialist Bdub's Avatar
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    Glad to see you back and I'll be following along...more and more power lifters coming around here lately thats awesome! Some really nice numbers you have I could probably learn a few things in here
    It’s not about the amount of sets and reps you do, it’s about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  11. #11
    Gainz Train Conductor Squatzilla's Avatar
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    Some big boy weight being slanged about in here...change your username to 'theycallmenicktheFREAK'
    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

  12. #12
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    Quote Originally Posted by KD5NFW View Post
    Welcome back to the forums Nick! Happy to see you finally got that first meet under your belt, and with a pretty impressive total as well! Onward to 1400+
    Yeah it was a great experience. 1400 seems to be in the bag, barring anything crazy happening, hoping for 1500!

    Quote Originally Posted by Frither81 View Post
    wow. Seems like you've been plugging away at it while away from here!
    Glad to have you back and you have some impressive numbers!!
    Learned quite a bit while I was gone and just been busting myself in the gym. Thanks for the support!

    Quote Originally Posted by Jmama View Post
    very impressive lifts. wow.
    Thanks, hopefully they'll only get more impressive!

    Quote Originally Posted by Bdub View Post
    Glad to see you back and I'll be following along...more and more power lifters coming around here lately thats awesome! Some really nice numbers you have I could probably learn a few things in here
    Yeah the powerlifting sport seems to be taking off it a little bit more, but I did learn quite a bit while I wasn't posting on here so I'll be sure to leave little tid bits in my logs.

    Quote Originally Posted by Squatzilla View Post
    Some big boy weight being slanged about in here...change your username to 'theycallmenicktheFREAK'
    I'll take it under consideration haha. Thanks for the support!
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  13. #13
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    9/30

    Floor Press: Explosive
    Warm Up:
    135 lbs. x 5
    185 lbs. x 3
    225 lbs. x 2
    Work Sets:
    5 x 250 lbs. x 2

    Incline Bench Press:
    3 x 205 lbs. x 10/9/7

    Decline Flyes:
    3 x 25 lbs. x 12

    Face Pulls:
    3 x 60 lbs. x 15

    Dumbbell Curls:
    3 x 20 lbs. x 15

    Skull Crushers:
    3 x 70 lbs. x 15

    Leg Kicks:
    3 x 10

    Note: All accessory work was done with extremely strict and slow form so I was definitely feeling it after this workout. The Face Pulls are used with two ropes and I extend my arms out slightly to really work my rear delts (this is to make that "shelf" for Squats). Other than that, nothing really special going on here, light weight form work for the most part. I will try to upload some videos at some point, until then you can catch up with me on instagram @nperreaultpowerlifter
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  14. #14
    Broken Geezer KD5NFW's Avatar
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    Strong work Nick. I like floor presses too, but mainly use my Bench Daddy for overload work.
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  15. #15
    Gainz Train Conductor Squatzilla's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Strong work Nick. I like floor presses too, but mainly use my Bench Daddy for overload work.
    Did these today with DB's not bad...I'm absolutely frustrated in with my BP sticking point...will elaborate in my work up write up shortly..could use some pointers from the BIG dawgs up in here

    P.S: Solid weight on that FP bud! bloody 250 jeez! STRONG is STRONG!
    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

  16. #16
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    Any reason you decided to switch to sumos for your main pull? Trying something new or feel that you're more built for sumo?
    "Stand your ground...remember...you're a monster too"

    Weight 200 from 210
    Best gym lifts
    Bench 155 -> 270 -> 315
    Squat 175 -> 345 -> 395
    Deadlift 205 -> 410 -> 485
    Overhead press 135 -> 175 -> 205

  17. #17
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    Quote Originally Posted by KD5NFW View Post
    Strong work Nick. I like floor presses too, but mainly use my Bench Daddy for overload work.
    Yeah, the Cube Method likes to limit the full ROM for Bench Press and Deadlifts in order to get yourself used to heavy weight and get confidence up, so I use them for heavy days and explosive days. On rep days I do Incline Bench Press.

    Quote Originally Posted by Squatzilla View Post
    Did these today with DB's not bad...I'm absolutely frustrated in with my BP sticking point...will elaborate in my work up write up shortly..could use some pointers from the BIG dawgs up in here

    P.S: Solid weight on that FP bud! bloody 250 jeez! STRONG is STRONG!
    Dumbbells are a good way to isolate and see exactly where that sticky point is, I've just always used a barbell but I may start using dumbbells as assistance work in the off-season. For me the sticky point is exactly where the bar hits on Floor Press so it works out great for me. Find out exactly where it is, then determine whether you need to do Floor Press or if Board Press would benefit you.

    Quote Originally Posted by RiujinZero View Post
    Any reason you decided to switch to sumos for your main pull? Trying something new or feel that you're more built for sumo?
    Shorter people are generally built better for Sumo's than taller people, and I'm about 5'9'', which for a guy is kind of on the shorter to average side. Plus in powerlifting the objective is to lift the weight (and sumo is accepted) so with the decreased ROM, you would think you could get more weight, same concept in wider grip Bench Press and wider stance Squat. So playing around with it will make me see if I'm stronger with Sumo or Conventional.

    10/1
    Squats:
    Warm Ups:
    135 lbs. x 5
    225 lbs. x 3
    315 lbs. x 3 (with belt)
    405 lbs. x 2 (with belt and wraps)
    Work Sets:
    1 x 445 lbs. x 2 (with belt and wraps)

    Super Squats:
    2 pps x 15
    2.5 pps x 15 (2 45's and a 25 per side)
    3 pps x 15

    Stiff Leg Deadlifts:
    3 x 225 lbs. x 10

    Lying Leg Curls:
    2 x 100 lbs. x 15

    Walk-Outs:
    2 x 540 lbs. x 30 seconds

    Notes: Again most assistance work was done with strict form for the most part. I haven't done Lying Leg Curls in forever or Super Squats so I kept it light there even more so. Still felt it so don't worry, brought Stiff Leg Deadlifts down to the floor and was again slow and controlled so those burned despite the light weight. 540 lbs. is heavy freaking weight!
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  18. #18
    Playground Specialist Bdub's Avatar
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    Sounds like you really have things figured out and knowing what you have to work on to improve in all your lifts. Something I feel like I struggle with sometimes everything I have done pretty much has been self taught and not always sure what to do to work on my weaknesses. If there was a serious powerlifting gym around I knew of I would be all over it haha
    .
    Strong squats by the way
    It’s not about the amount of sets and reps you do, it’s about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  19. #19
    Broken Geezer KD5NFW's Avatar
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    Solid top set on squatz! The volume work afterward left a mark too I bet lol!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  20. #20
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    Quote Originally Posted by Bdub View Post
    Sounds like you really have things figured out and knowing what you have to work on to improve in all your lifts. Something I feel like I struggle with sometimes everything I have done pretty much has been self taught and not always sure what to do to work on my weaknesses. If there was a serious powerlifting gym around I knew of I would be all over it haha
    .
    Strong squats by the way
    I've learned quite a bit from some of the guys in my gym even though it isn't really a serious powerlifting gym (although from the amount of people we have getting ready to compete you'd think otherwise). I've also done my fair bit of research and listened to quite a bit about what the top guys have to say about certain subjects, which is easy to find because they talk about it all over YouTube.

    Quote Originally Posted by KD5NFW View Post
    Solid top set on squatz! The volume work afterward left a mark too I bet lol!
    They definitely did for sure, walking has been quite a chore.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  21. #21
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    10/3
    Bench Press:
    Warm Up:
    135 lbs. x 5
    225 lbs. x 3
    275 lbs. x 2
    315 lbs. x 1
    Work Sets:
    355 lbs. x 1

    Shoulder Press:
    Warm Up:
    Bar x 15
    135 lbs. x 12
    Work Sets:
    3 x 175 lbs. x 8

    Ez-Bar Curls:
    3 x 65 lbs. x 12

    Calf Raises in Leg Press:
    5 x 3pps x 15

    Tricep Pull Downs:
    100 lbs. x 12
    3 x 120 lbs. x 12

    Leg Kicks:
    3 x 10

    Notes: 355 lbs. is my planned second attempt on Bench Press and it didn't go as well as I was hoping. The weight wasn't that heavy it just didn't want to move that much. I stalled at my sticky point, but I did get it all by myself. So I was pretty mad about that but I thought through it and told myself that your second attempt should be a small PR most of the time, with your third being a reach. Last time I did my second planned attempt for Bench Press before my meet I got 340 lbs. for 2 (helped) reps. Being discouraged I dropped the weight down and made it my third attempt at the meet and ended up crushing it. So I will keep my bench at 355 lbs. for my second attempt. Based on how everything has gone over the prep time here are my attempts at my meet next weekend.

    Squats:
    485 lbs.
    515 lbs.
    525 lbs. - 540 lbs.

    Bench Press:
    335 lbs.
    355 lbs.
    365 lbs. - 375 lbs.

    Deadlifts:
    525 lbs.
    555 lbs.
    585 lbs.

    For a minimum total of 1345 and a maximum total of 1500. Squats and Bench Press will be determined based on how the first and second attempt feel, for Deadlifts 585 lbs. is going up, no questions asked, no excuses. I will be doing one or two light workouts next week early prior to lifting on Sunday.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  22. #22
    Gainz Train Conductor Squatzilla's Avatar
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    Seismic squatting there mate... also love the accessory name coined 'Super Squat' brutal reppage gained on them
    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

  23. #23
    Broken Geezer KD5NFW's Avatar
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    Strong work Nick. I have the same philosophy on attempts. 1st is safe and gets you in the meet. 2nd is a small PR and 3rd shoot for a stretch target!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  24. #24
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    Quote Originally Posted by Squatzilla View Post
    Seismic squatting there mate... also love the accessory name coined 'Super Squat' brutal reppage gained on them
    The Super Squat is actually a Front Hack Squat machine haha. They're a killer workout regardless.

    Quote Originally Posted by KD5NFW View Post
    Strong work Nick. I have the same philosophy on attempts. 1st is safe and gets you in the meet. 2nd is a small PR and 3rd shoot for a stretch target!
    Yeah, I'm gonna utilize it at my next meet and just use it to make myself feel better about my Squat and Bench haha.

    10/8: Deload
    Squats:
    Warm Up:
    135 lbs. x 5
    185 lbs. x 5
    225 lbs. x 3
    Work Sets:
    290 lbs. x 5
    310 lbs. x 5
    325 lbs. x 5

    Leg Extensions:
    135 lbs. x 10/12/12

    Leg Curls:
    135 lbs. x 15/10/12

    Deadlifts:
    Warm Ups:
    135 lbs. x 5
    225 lbs. x 5
    Work Sets:
    315 lbs. x 5
    335 lbs. x 5
    350 lbs. x 5

    Pull Downs:
    3 x 100 lbs. x 12

    Wide Grip Low Rows:
    3 x 100 lbs. x 12

    Plate Side Bends:
    3 x 45's x 10

    Notes: Just some light weight stuff today, nothing fancy. Weight moved easy and quick, everything felt good form wise and joint wise. One more workout tomorrow then I compete Sunday.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  25. #25
    Gainz Train Conductor Squatzilla's Avatar
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    Good luck for Sunday & ermm...deloading with other people's maxes can be very intimidating/ downright rude mate....hope you worked out when the gym was rather sparse in that sense lol
    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

 

 

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