I want to be a powerlifter

[theironhummingbird]

Hi guys just thought I'd post my logs on here, and learn and make friends, so Hello everyone. I'm new so don't be afraid to critique.


So on Monday I squatted and deadlifted. I will BE competing in Fargo,ND for a meet at full power which is in june, just to knock a full power meet out of the way. Then In September for Jeff Adkin's meet here in Minnesota where I live. But without further ado.

Warm up:
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Lunges 10 each leg for 2 trips
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Band bodyweight Squats (green skinny band)
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Indian club circuits
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Goblet squats
1x10 35lbs dumbbell
1x10 45lbs dumbbell
1x10 55lbs dumbbell
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Hip flexion stretching
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foam rolling
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Cambered bar Squats (Raw)
barx10
barx5
135x5x2
155x5
185x5
200x5
225x5
315x3
365x3
415x3
465x1
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Deadlifts (Raw)
135x5
225x5
275x3
315x3
365x3
405x1
415x1
425x1
435x1 (PR

I had a strongman who I am friends with help me with my deadlift, and I made instant gains. We picked my technique apart like I was a science experiment. And I'm not going to lie the 435 felt light and had plenty left in the tank, but thats for another time.

[theironhummingbird]

Did raw benching on tuesday, and it was a great training day. Did alot of stuff, and experimented with some new stuff. Just 1 PR today.

Warm Ups
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Indian Clubs circuits. (I got my coach scott using them now and he loves them for how loose his shoulders feel go figure lol)
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Band Circuit x 3
5 face pulls
5 shoulder pull backs (each arm)
5 shoulder pull downs (each arm)
5 band pull apart
5 band tricep flexors

I kept tension on my muscles for this circuit which got blood flowing nice and super fast and kept it going hard. I am glad I added it to my bag of tricks and it will remain there.
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Area specific stretching
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Raw Bench with close grip so pinky finger on the ring.
barx10
barx10
95x8
135x8
155x5
175x5
185x5
205x5
225x5
240x3
255x3
265x2
275x1 (Pr)
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Board presses all off of 3 boards
255x5
265x5
275x5
285x5
305x3
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Pin Presses
I did these with a green skinny band tucked underneath my back which created dynamic tension going up.
135x1
225x1
275x1
305x1
I'm not to sure why they were all singles but who cares lol
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Rear delt raises
3x12
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Tetter totter pull down's with big blue band

These were pull and hold for a second
also 3x12
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Face pulls with lat pull down bar
3x8
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Pure band bench
Efs black mini bands at bottom peg
Also had skinny green band underneath me for extra dynamic tension.
I did 3x10
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That was the end of that I will be doing extra work tomorrow. Then shirted bench on Saturday in a tightened SDP, and I will be going over 400 pounds, wish me luck.

[theironhummingbird]

So everyone here is my log for today, I did some GPP work. I also hit a huge PR that you guys will see once you start reading.

Warm ups
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Woke up x 1
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Took a piss x 1
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farted x 10
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Ate About 5 blueberry pancakes with 1 pound of butter and a gallon of syrup
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Watched a little CNN
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Checked my facebook
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As you can see my warm-ups were very extensive today, as I wanted to be extra sure I didn't pull any muscles. Now onto my actual training.

Mow the lawn
25 minutes (PR)
It was very tough, I sweated alot and had perfect crisp lines on the lawn.
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Power washed the deck
5 minutes
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Ate Lunch
Had chicken cut up into cheesy pasta and hot sauce.
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Drove my dad to a doctor's appointment.
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Now I'm typing my training log for the day.

As you all can see I had a very hardcore training day, and as you can see this amazing day will have a huge carryover to my squat, bench, and deadlift.

LOL sorry guys I was a little bored and thought everyone could find the humor in this post. have a great day everyone.

[hoss]

Hey man whats a Goblet squat?

[theironhummingbird]

Big Hoss all it is, is just a squat with a dumbbell of kettlebell in front of you, I do a unigue version of it.

www.youtube.com/watch?v=k19eAnKHA5g (this is the normal version)

www.youtube.com/watch?v=2vAxmC5e0Yc (this is the version I do)



The reason I do it that way is it generates more muscle recruitment in the warm ups to make flexibility better and blood flow cleaner.

I also do Cossack squats in my warm ups to but I do it body weight only, this is the Cossack squat.

www.youtube.com/watch?v=FmOJsJBdFOA&feature=related

I am going to start adding weight with the Cossacks, which I will eventually use as a form of assistance work. Great for overall flexibility and strengthening of the abductors.


Any more questions you guys have feel free to ask.

[theironhummingbird]

Well today was an awesome bench day, I hit 3 PR's. Also if you read the last few logs you would of read that I had the SDP tightened, it was tightened in the arms and the chest plates. The Chest plated will be tightened one more time before I compete in Fargo which starting this Monday will be 5 weeks from that point. But overall the shirt felt great, just a tad bit tight on the arms, but it was good for benching that day, for some reason I was expecting bad benching today from myself, but I showed up, grew a dick and fucking lifted.

Warm Ups
-----------------------
Indian Clubs circuits.
--------------------------------------------
Band Circuit x 3
5 face pulls
5 shoulder pull backs (each arm)
5 shoulder pull downs (each arm)
5 band pull apart
5 band tricep flexors
---------------------------------------------------------------------------------
Area specific stretching
--------------------------------------------------------------------

Bench (Raw)
barx10
95x10
135x8
185x5
225x5
255x5
275x3 (PR)
290x0 (I dropped the bar a little too quickly, and didn't pressure up enough reversal strength, but fuck it I'll get it this week)
Then I put on the SDP, and got to work.
305x3
335x3
355x3
375x3
395x1 (PR)
405x1 (PR)
I finally broke the 400 pound barrier and it felt great, if any of you guys watch the video of it on my facebook page you'll see how fast it shot up, it was ridiculously fast. I just visualized it going down then flying back up, and it did exactly what I thought. I got to thank Scott Nutter for helping me get to where I am now. When I first started I could only do 160x1 raw, but now I'm doing 275x3, and shirted bench is 405, and that is with lots and lots left in the tank. In under literally 6 weeks.

Now onto assistance work.

Pure band benches
EFS black mini band, with EFS mini orange bands as well
Green long skinny band tucked underneath.
8x5
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Face Pulls
3x12
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Seated away lat pull downs.
3x10
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teeter totter pull and hold
2x10
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Pin presses
2x5

That is all I want to thank Jay, Charlie, Tom, Rachel, Scott, Manley, Pete, Marie, you guys rock, and many great days are ahead of us. have a good night everyone, I'm going to bed I got church in the morning.

[theironhummingbird]

Today was squat day. Very good day. We were heavy from beginning to end, that simple.

Warm ups.
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Indian club circuits
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Switch lunges on each leg
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Hip flexor stretching
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Cossack squats 20 each leg
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Belt squat machine sumo pose hold (not easy at all)
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Leg curl machine
3x10
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Raw Squats
135x10
225x8
315x8
405x8
495x5 (added squat box) (and green reverse band.)
550x3
585x1
Drop set 405x15

The bar itself had 585 on it, then the green bands I don't know what they added to it, but whatever.
I would of counted the 585 for a PR, but since I know it was to a box about an inch above my depth I know I wouldn't be able to hit in in a meet right away. It was tough getting it back up, but I fought through it and got it up, it was ugly but still went up.
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belt squat machine
SUMO squats (legs are wide as possible)
5x5
I don't know the exact weights used but they were heavy as shit.
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Reverse Hyper
2x10
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Leg Press
5x10
Started off with 6 plates on each side, and added plates to every next set.
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Leg extension
3x20
Just getting lots of volume in.

That is all Thanks you everybody.

[theironhummingbird]

I am feeling extra extra motivated these days, plus knowing I have the best team in the world behind me makes me want to train harder.Really hard.
So let's get thsis party started.

Warmups
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Indian club circuits
--------------------
Band circuits
-----------------------—
Stretching
-—------------------

Raw benching
Barx10
90x5
135x5
185x5
225x5
245x5
275x3
295x1 (PR)
--------------------------
Board lockouts
3x5
------------
Cambered bar benching with fat grips on
3x10
These were not easy at all. The bar wobbled alot but it targeted the triceps goooooood. And it without a doubt caused alot of muscle recruitment.
—----------------------------------------------------
Rolling tricep extensions
5x10
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Lateral raises
5x10
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That was it, just a nice and simple solid training day, I'm looking forward to tomorrow which is some dead lifting and I'm going to try and hit a decent PR. Then Saturday for shirted benching which I plan on hitting some big numbers there as well. Wish me luck.

[theironhummingbird]

Today was a deadlift day, we were training with kind of a short time limit.
Not to mention that I squatted really heavy on Monday, did alot of benching on Tuesday, then deadlifted today, took alot of fight in me to get through it, but I did and that is all that counts. Hit a nice PR on the deadlift.

Warm ups
------------
Stretching
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Foam rolling
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Deadlift
barx10
135x5
225x5
245x5
335x1
425x1
455x1 (Raw PR)

And that was literally it, Last week when I hit the 435 for a PR, I had a shit ton of juice left in the tank, but because of literally 3 days straight of training, alternating between heavy lower body, then a heavy upper body, the back to a heavy lower body, I didn't have much juice in the tank physically, mentally I did, but didn't want to push it.

Saturday is my next bench day, and I am looking forward to hitting 425 or over. Just want to get better and stronger, and Silence the haters.

A friend of mine who is awesome, sent me a quote this weekend and it said "Bring starvation to those that hunger for your defeat". Thanks Marshall.

Ready to kick ass, and silence the haters. Have a good day everybody.

[theironhummingbird]

Well today was bench day. I hit a 30 pound PR, but I'm personally not happy with the training day overall. I just made alot of rookie mistakes, like moving your feet, not arching good enough, re gripping the bar, shitty wrist wraps, had bad gas. You know the usual stuff.

Warm ups
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Indian clubs
------------
Band circuits
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Stretching
--------------

Bench press
I don't feel like typing all the usual shit today I hit a 30 pound PR at 435 pounds.
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Pendaly rows
3x10

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Face pulls
3x10
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Pretty simple day, I just need to work on a lot of stuff, and get stronger.

[theironhummingbird]

I gotta keep it quick today as well because I'm leaving in a few minutes to go somewhere and I'll forget to post my log lol.

My usual warm ups

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Raw benching

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pure band benching

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rolling tricep extensions

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Used the indian clubs to sort of cool down the shoulders.

That was it.

[theironhummingbird]

Well today I did some random shit, but overall a good assistance work day. I was expecting to squat, but that didn't work out lol.

Warm ups
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foam rolling
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indian clubs
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random stretching
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Cambered bar good mornings
1x10
1x5
1x5
1x5
1x3
1x1
We went heavy.
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Negative deadlifts
Did 4 heavy singles, they were heavy as fuck.
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Belts squats
3x5
Really fucking heavy
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Reverse hypers
3x8
Decently heavy.
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I'm officially calling this "fucking heavy assistance work day".

[jeff]

you have a dirty whore mouth!

[theironhummingbird]

Pro
Posts: 279

Post Re: Well I guess its time I start a log.
on: June 4, 2011, 19:37
Quote Edit

Well today was a shitty training day, especially when I have a meet in literally 3 weeks that I'm ready to rip the head off of. Some big benchers from North Iowa decided to join us for this workout. So thank you big Dan, and his training partner Mario. Rachel, and Tom are training for Seniors this next weekend, and will be benching big time. My friend Marshall Johnson with how well his training is going will be totaling over 2500 which will be super exciting. I told him he better do awesome, or when I see him June 25th in Fargo,ND that I'm going to fucking fight him. I literally said the moment I see him if he doesn't do good, I will literally attack him, so for his sake he better do good, because I'll bash him to death with my Indian clubs. Also my man Jeff Adkins will kill it down over there at seniors as well.

So here was what was on today's crappy bench workout, also I started a new job, which affected my schedule greatly. But it's ok I'll be able to adjust to it.

Benching.
Did horrible. But weight was moved, and got work in. Just need to find a good pair of wrist wraps. No PR.

That was it this week. I am shirting up again this tuesday. I plan on hitting a big P.R.

That is all.

[theironhummingbird]

This is my log from Monday. I was squatting.

Warm ups
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foam rolling
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indian clubs
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zercher squats with no weight
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stretching
---------------------------
Box squats
barx10
135x8
225x5
225x5 with 40 pounds of chains each side
275x3 with 80 pounds of chains on each side.
315x3 with 80 pounds of chains on each side. plus an extra 15 pound chain to each side
385x3 with 80 pounds of chains on each side. plus an extra 15 pound chain to each side
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leg curl 3x10
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Didn't have much time for the training so made it as effective as possible.