I want to be a powerlifter

[theironhummingbird]

OK today was absolutely great training day today. This Saturday was probably one of the best I ever had there, every rep on every set was flawless, and not only that but a few nice PR's especially the one at the end.


Warm ups
-------------
Indian club swings
-------------
stretching
-------------
foam rolling
-------------
rotater cuff work
-------------


Bench
--------
Barx10
95x10
135x8
185x8
225x5
255x5
275x3
290x1 (RAW PR)
PUT ON BENCH SHIRT
365x3
385x3
425x3
435x3
455x1 (PR)
I missed 451 in Fargo when I competed there. So it's nice to get a PR, because I'm not going in the shirt next week, I'm getting it tightened in the chest plates, then even bigger benching will be happening.

Band pull aparts
4x25 green monster band

upright rolling triceps
2x10

So yes I'm very happy with today, and I am looking forward to the week once I get back in the shirt.

[theironhummingbird]

Everyone I must apologize I have committed one of the biggest sins in the world. Today I did curls in the squat rack. Please forgive me. if it makes anybody feel better, nobody was using it. It was just us 3 guys real early in the morning.


Warm ups
------------
stretching
------------
indian clubs
------------



Raw Dynamic Benching
barx20
95x10
135x8
185x5
225x5
255x5
135 plus red mini band 3 sets of 3.
185 plus red mini band 2 sets of 3
225 plus red mini band 2 sets of 3

Removed red mini band and added thick black mini band
135 plus black mini band 3 sets of 3
185 plus black mini band 2 sets of 3
225 plus black mini band 2 sets of 3



Bicep curls with regular barbell
4x8
1 strip set at end

Hammer Curls
3x8

Close grip lat pull downs
3x10

Iso lateral shoulder press
3x15



I felt a nice pump going on after this session in a few different areas. But I need to start getting strong everywhere. I know the bands will help carryover with speed. Good training session. Looking forward to more this week.

[theironhummingbird]

So today I did deadlifts and it went awesome. 2 PR's, and they went great.

Warm ups
-------------
stretching
------------
foam rolling
------------

Deadlifts
105x10
135x10
225x5
315x5
380x3
405x3
455x1
475x1 (PR)
505x1 (PR)


I pulled 501 in my last meet, but got red lighted for hitching. so I only got my first and second attempt, my second attempt was 473, so I got 475 tonight which was a 2 pound PR lol. It felt super light, so then I was like FUCK IT, put 505 on the bar, and I pulled it, and didnt feel very heavy. So going to try harder next time and pull more.

Everything is in small steps. Just gotta work harder. Until my next training which is Saturday, where a benching extravaganza will take place. In a new tightened shirt. Looking forward to it.

Have a great day everyone.

[theironhummingbird]

Well it was a Saturday bench fest like usual.

Warm ups
-------------
Indian club swings
-------------
stretching
-------------
foam rolling
-------------
rotater cuff work
-------------


Bench
--------
Barx10
95x10
135x8
185x8
225x5
255x5
275x5 (PR)
295x1 (PR)
Added Bench Shirt.
365x3
405x3
425x2
435x2
445x2 (miss)
445x2 (miss)




Lat pull downs
4x10

Pushups
5x10

band pull aparts
3x10

That was it. Just gotta push harder next week.

[theironhummingbird]

So today was a raw dynamic bench day, only difference from last raw dynamic benching was more bands less weight overall. But Louie did say Submaximal weights lol.


Warm ups
-------------
Indian club swings
-------------
stretching
-------------
foam rolling
-------------


Benching
------------
barx20
Barx10
95x10
135x8
185x8
225x5

Set 1
-------
135x3x3 red mini band (about 65 pounds at the top)
155x3 red mini band
185x3 red mini band

Set 2
-------
135x3x3 Red Mini band, and Black Mini band (165 at the top)
145x3 Red Mini band, and Black Mini band
155x3 Red Mini band, and Black Mini band
165x3 Red Mini band, and Black Mini band

lat pull down with chinning triangle
4x12

Tricep pushdown with v-bar, supper setted with tricep pushdown wit straight bar

4x20 (on each movment)

Shrugs
5x20

iso lateral lat pull machine
3x8

Bodyweight inverted rows
5x5


Overall a good training session with a good amount of assistance work which I need to start doing big time. Until next time, hummingbird out.

[theironhummingbird]

A good day of benching.

Warm ups
-------------
Indian club swings
-------------
stretching
-------------
foam rolling
-------------
rotater cuff work
-------------

Bench
--------
Barx10
95x10
135x8
185x8
225x5
255x5
275x3
300x1 (RAW PR)
Added Bench Shirt
365x3
385x3
405x2
425x2
445x3 (PR)

I missed 445x2 last week, and it felt light, I was told they looked really good, and the 300 raw is just a short term goal in a list full of bigger long term goals.
Gotta get stronger. Squats on Monday. ready to kick ass.

[theironhummingbird]

Well today was squats, and it was a decent squat session, but it wasn't good in by means either. I have so much work to do on squats its ridiculous. It's weird. I have squatted a shit ton off of a box before, but remove that box and it does nothing. It's weird I squatted 455 no problem, but any higher it feels like I'm about to fucking die. being good box squats doesn't mean shit to me other than I can squat alot on a box, and remove the box I suck.

This isn't a complain and bitch and moan post, more of I know what I need to work on and get fucking working on it.

Things to work on
------------------------
1. Get stronger generally
2. Start training more consistent ( I finally have a car it's possible now)
3. Learn to squat
4. Stay tight
5. Find a actual working squat stance
6. Increase my glute and hamstring strength by alot
7. Learn how to actually squat out of a monolift.
8. Learn how to sit back and hit depth without a box
9. Learn how to progressively keep advancing on squats for meet preparation.


So here is what the training day looked like

Warm ups
-------------
foam rolling
-------------
stretching
-------------


Squats
---------
barx10
135x10
225x10
275x8
315x8 (added parallel squat box)
385x5
405x5
425x5
455x5
475x3
480x3
480x0 (On this rep I decided to remove the box and use this weight for a free squat, let's just say that descion didn't work so well)
495x3 (put the box back)
500x2 (smoked it and killed it but not a PR)
505x0 (tried free squatting this, it just didnt work at all, I went down came half way back up but couldn't finish)

Also incase anybody is wondering why those weights were not PR's. That is because I count PR's as full range reps only regardless of lift. That means no bands chains boards, or boxes involved.

So I have a meet sept 17th and my squats are very unprepared. So I got one more week to try and make a difference. Hopefully I can try something big.

But all this means is I need to prepare, and prepare to kick ass. My bench has been on point for a while now, and my deadlifts are doing better then I expected.

Gotta get strong, focused, determined, and ready to lift heavy shit. That simple.

[theironhummingbird]

Well today was a good raw bench day. Holy Hell do I have quite a pump in a few different areas. The pump is so big when I was trying to wipe my ass earlier I struggled doing it. I feel like my arms are about to explode and I love it. I need to get stronger everywhere so I decided to start "powerbuilding" to add muscle and strength.

Warm ups
-------------
stretching
-------------
Indian clubs
-------------

Raw Dynamic benching
-----------------------------
barx20
95x10
135x10
185x8
225x5
Bar dropped to 135 added double chocked red bands plus two 10's on each side for 8 sets of 3
225+double chocked red bands for 2

Bandbell benching
25 pound plates each side
30 pound dumbbells suspended each side
Fat Gripz attached
3x10


Face pulls
6x20 (KILLER)

Close grip lat Pulldown
4x10

Bicep Cable Curls
5x15

Hammer Curls
3x10

Angled Hammer Curls
4x10

Incline Switch Curls
4x10

Circuit Finisher x 4 (all done on incline, with light dumbbell's)
8 Incline Curls
8 Incline Chest Press
8 Incline Hammer Curls
8 Incline Tate press
8 Overhead Press


So a Pretty good day, My biceps are pumping. Ready for deadlifts tomorrow, Until Next Time have a great day everybody.

[theironhummingbird]

Didn't have much time to train. I was hoping to dead lift but got the best assistance work I could in place of deadlifts.

warm ups
---------
stretching
-----------
foam rolling
-----------


Suspended Cambered bar Good Mornings with chains
8 sets of 3
(increasing weight with each set)

Dimmel Deadlifts
4x8

Leg Curls
4x10

That was it. Have a great day everyone. benching on Saturday.

[theironhummingbird]

Today out of the blue I decided to squat after work,and I kept it light and fast because I have benching tomorrow.

Warm ups
-------------
Stretching
-------------

Squats
----------
135x10
225x10
275x8
315x5
365x3
405x3 to a parallel box
405x1 (free squat)

That was literally it. Benching tomorrow. Time to kill it.

[theironhummingbird]

Well today was bench day, and it went pretty well. everyone had a good day benching and we are working hard getting ready to kick ass.


Warm ups
-------------
Indian club swings
-------------
stretching
-------------
foam rolling
-------------
rotater cuff work
-------------

Bench
--------
Barx10
95x10
135x8
185x8
225x5
265x5 (PR)
285x3 (PR)
Added Bench shirt
365x3
405x2
435x2
455x2 (PR)
465x2 (PR)


Lactic acid training
-----------------------
185 to failure
225 to failure


Crawfords
-------------
2 sets


That was it pretty simple efficient ass kicking day. ready for squats again on Monday. Going to kick ass.

[theironhummingbird]

Well today I did some squats and deads. Not a whole lot but a heavy lower body day.

Warm ups
-------------
stretch
-------------
foam roll



Deadlifts
-----------
135x10
225x10
315x5
315 with red mini band x3
315 with black mini band x3
365 with red mini band x3
365 with black mini band x3
405 with red mini band x3
405 with black mini band x3
405x1x3 (Perfect form rep's)

Squats
---------
225x2
315x2
405x2
I don't know why it was set up like that but it was so whatever lol.

Belt squat machine
3x3 (really fricking heavy)

leg press
3x3 Started with 7 plates on each side, ended with 12 on each side.


this looks like a very easy almost worthless day. But it really wasn't It went quick, but it was a gut buster. All in good fun, and will get me strong.

[theironhummingbird]

Did some squats today, then went to work, and had a great day.

Warm ups
----------
foam roll
----------
stretching
----------



Squats
---------
135x10
225x10
225x3x3 Added Long red band at the top, about 55 pounds at the top.
275x3x2
315x3x2
365x3x2
405x1x3
315x3x3


That was it. A shit ton of volume and quick set's. I was working on my form as hard as possible today, Got to get dialed in for my upcoming meet in 16 days!!

[theironhummingbird]

Today was benching on Saturday like usual, but I was out of the shirt this week. And have openers next week.

Warm ups
--------------
stretching
--------------
foam rolling
--------------
rotater cuff work
--------------
indian club circuits
--------------

Raw Benching
------------------
Barx20
95x10
135x10
185x8
225x8
265x5
275x3
295x2 (PR)
315x1 (PR)
Drop set 225x13 (PR)


lat pull downs with chinning triangle
3x10

Super Set:
Cable low row fpr 10, and followed by 10 face pulls
3 sets

Triceps push down with v-bar handle
3x20

And that was it. Good hard work, and fun.
Openers next week until next time have a great day everybody.

[theironhummingbird]

Ok on Monday I had the huge opportunity and honor to train with Twin Cities barbell, ran by Debbie and Gregg Damminga. They are a very professional team, and know they're shit. I went there as a guest so I could get some help with my squatting, Because Well I suck at squatting big time. They helped me work on it extensively. This wasn't a balls to the wall heavy day for me, just a beat proper form and squat correctly type of day with moderate type of weights.

So thank you Debbie, Gregg, and team, I had a blast and can't wait to work with you guys again.


Warm ups
-------------
stretching
-------------
foam rolling
------------
indian club swings


Squats
------------
Barxx5
135x3
155x3
185x3 Added Below Depth Box squat
225x3
245x3
275x3
295x3
315x3
365x3


That was it. Just worked on form alot. And I am really glad I went because I learned alot. Because I don't train with full meet powerlifters. I literally train with just anybody I can except on Saturdays.

Until next time.