Tallbill's Powerlifting Journal

[TallBill]

I've been lifting for roughly 7 years now with various goals and a wide range of motivation and dedication. For the past year I've been lifting again religiously and over the past 6 months have really been focusing on powerlifting with correct form. I enjoy the size that comes with it but never focus on it.

As of right now I'm 6'6, 272 lbs
Current maxes are
Bench - 315
Squat - 475
Deadlift - 515
OH Press - 205

Being in the military I end up missing some weeks/months because of training, such a thing just happened when I basically missed 2 weeks while in Japan. PT also gets in the way and sometimes leaves me sore or tired, but it comes with the job.

Current short term (1 year) goals are
Bench - 405
Squat - 570
Deadlift - 600
OH press - 275

These are the "Elite" level lifts from http://www.exrx.net/Testing/WeightLifting/BenchStandards.html

I typically have 4 workouts per week.
Monday is shoulders and bench support day
Tuesday is squat support day and/or deadlifts and/or cleans
Friday is bench day
Saturday is squat day

I generally go with a high amount of low rep sets, similar to the bulgarian method. It works for now and I see regular improvements in strength. If I hit my elite goals I could see performing in strong man type events next summer.

 

[TallBill]

Just got back from Japan last weekend, did lots of benching today -
5x225
5x225
3x275
2x295
2x295
2x295
2x295
1x295
(got rid of my lift off for the rest)
5x225
5x225
5x245
5x265
3x265

Did some hammer curls to follow up, generally would do those on my bench support day but my schedule is messed up.

 

[TallBill]

Unfortunately I sprained my ankle last weekend and then had to go out into the field for training all week for work so not only did I miss gym time but am still recovering from the small injury. Oh well, it'll be better soon.

Benched today:
2x5x225
3x275
2x295
2x1x295
2x5x245

Quick and easy, finished with some cable rows + hammer curls. Nothing special, highly doubt I'll squat this weekend with my foot.

 

[TallBill]

Bench support day -

OH Press
5x135
5x165
4x165 (fixing form)
2x185
2x195
2x200
2x205 (PR)
1x210 (PR)
2x185
2x185

Floor Press
3x5x195

Barbell Row
3x5x195

Close grip decline bench
3x5x225

Hammer curl
3x8x50


Great day even though I've been out of sync with work and my ankle. A few maxes and whatnot.

 

[TallBill]

First time putting any weight on the ankle in about two weeks.

Front squats:
3x5x135

Cleans,
5x135
3x1x185

One set of kettle bell swings, and 3 sets of light calves.


Nothing special but felt good to stretch it out some. With any luck I'll wrap it tight and do some squats on saturday.

 

[TallBill]

Bench Day
2x5x225
3x275
2x295
3x1x305
3x275
5x225

Followed with cable rows.

Tomorrow will be an interesting day, gonna put weight on my bum ankle with some squats, hope all goes well.

 

[IHateMyJob2004]

If I hit my elite goals I could see performing in strong man type events next summer.

That would be awesome! What state?

As a story .... when I bought my lat pull down machine it was from an older guy. 55-60 maybe. The dude was a little bit fat but you could just look at the guy and you know that he was a monster 10 years ago. Actually, he still was. Talking to him in his garage, it turns out he is one of the people that organize these competitions in Connecticut. What was funnier was that while I was there I herd a crash coming from his basement. I look at the wall and look at him wit the "WTF was that" look. He kinda laughs and says that as a side job he trains these guys. The best part .... "Oh that is some guy that weighs 160 pounds deadlifting 400 pounds". I just shook my head. It was neat though. he had those large cement balls in his yard and pillars to put them on. I think his heaviest one was 150 pounds.

He buys equipment in large lots an craigslist and parts it out to make extra money. He must have had thousands of pounds of plate in his garage among other things.

 

[TallBill]

I'm in Washington this year. Still facing that damn ankle/heel injury so no squats again which is making me completely mental.

Yeah I'd love some atlas stones and a yoke to train with. There is one strongman gym up in Seattle that I've found online and once I move a bit closer and get over this damn injury I'll consider looking into it.

 

[Blackjack200]

Aside from the front squats, have you tried any squats with the ankle? I sprain my ankles all the time (I have a torn ligament) and I find that as long as I can walk on it, I can squat heavy.

Everybody's different though, if you can't you can't. :\

I had some inflammation in my upper back/neck knock me out for almost 3 weeks. Sucks.

 

[TallBill]

Aside from the front squats, have you tried any squats with the ankle? I sprain my ankles all the time (I have a torn ligament) and I find that as long as I can walk on it, I can squat heavy.

Everybody's different though, if you can't you can't. :\

I had some inflammation in my upper back/neck knock me out for almost 3 weeks. Sucks.

No, I'm going to this week for sure though. It wasn't a sprain but I don't really know what I did. Still can't do a ton on it.

 

[TallBill]

Bench support day -

OH Press
5x135
5x165
3x185
2x195
2x205
1x215 (PR)
2x195
1x195

Floor Press
3x5x205

Barbell Row
3x5x205

Close grip decline bench
3x5x235

Hammer curl
3x8x50


I also did some tire flips, lunges, and air squats in the morning for PT. Nothing special, but no pain most of the time.

 

[TallBill]

Bench Day:

5x225
5x225
3x275
1x295
1x315
1x320 (PR)
2x295
2x295
2x295
2x295
5x225
5x245
4x265
4x265

Good day, didn't ever feel amped up or in the groove but felt strong throughout. Gonna test out the shitty ankle tomorrow, wish me luck.

 

[TallBill]

Squats.

First time really focusing on these in a long ass time. Felt a bit off balance, and ankle still bothering me a bit. Regardless.

5x315
5x365
2x405
1x425
1x405
2x405

Nowhere near the volume I usually do, and 50 pounds under my 1RM, but still happy enough with today's work. Can get back to where I was within a month hopefully.

 

[TallBill]

Bench support day, my schedule is still off with my ankle but it felt a LOT better today. I think because I finally pushed it a little on Saturday.

OH press:
5x135
3x185
2x195
2x205
2x215(PR)
1x225(PR)
1x205
1x205
2x205
1x205


Floor press:
3x5x215

BB Row:
3x5x215

Close grip decline bench:
3x5x235

Hammer curls:
3x8x50

Thinking that I might need some wrist straps for the decline bench, definitely does not hurt at all but pressure feels weird and its hard to keep my wrists straight at this point. New max on OH press by 10 lbs which I feel great about.

Weighed in at 275 today too. Boom.

 

[surfsatwerk]

Enjoying the log, keep it up!

 

[TallBill]

Thx man, I actually jogged today for about a mile. First time I've run on the ankle since hurting it. It felt okay, no intense pain. I'm sure I'll be sore for a few days but its a good sign. Should go back to my 4x a week soon, maybe 2 weeks.

 

[TallBill]

Bench today:

5x225
5x225
3x275
2x295
1x315
1x325
1x330 (PR)
1x315
5x225 (Dropped the spotter/lift off)
3x275
2x275

Did a few cable rows after.

New PR by 10 lbs and had another 5-10 in me if I was fresh. Also did a few sets at 275 without a liftoff. I need to keep practicing without a liftoff just because. We'll see what next week brings! I was a bit sore from Army PT that I led yesterday too.

 

[TallBill]

Squat day:

Got into the gym a little later than I wanted. I really didn't drink that much last night but it was still throwing me off a bit.

5x315
2x405
1x425
1x445
4x405
4x405
4x405

Ankle is coming along great, will most likely deadlift at some point next week as well. Bothered me a little but nothing bad. A few more weeks and I'll be back at my old max and surpassing it.

Once I hit 500 on squat I will be investing in a belt.

 

[TallBill]

Did a bunch of sled pulls, chain work, and tire flips this morning for PT. Actually not bad, we'll see how it affects my workout tonight.

 

[TallBill]

Felt like doo doo today after this morning's workout plus messed up sleep schedule from work. Still did okay I suppose:

OH Press
5x135
3x185
2x205
1x215
Fx225
1x225
Fx215
1x205
1x205
1x205

Floor Press:
3x5x225

BB Row:
3x5x225 (Need to start bringing straps)

Followed with some OH db tricep extensions
3x5x100

And then dem hammer curls
3x10x50

 

[MongGrel]

I'd make a few comments but I'd get in trouble, good for you I guess.

Nice work have at it.

 

[TallBill]

I'd make a few comments but I'd get in trouble, good for you I guess.

Nice work have at it.

Send a PM, my feelings won't be hurt.

 

[TallBill]

Bench today:

5x225
5x225
3x275
1x295
1x315
1x325
1x335 (PR)
1x315
5x225

Was absolutely destroyed at the end. My whole body is wrecked today. If I feel sluggish to start next week I'll do a deload week before I try for 340.

 

[TallBill]

Squats today:

5x315
2x405
1x435
1x455
1x455
1x425

Almost back up to my old max. Having issues setting up but its getting better every week, just broke up my rhythm with the injury. Ankle feels fine though.

 

[TallBill]

Moved my shoulder + bench accessory day back to mondays since my ankle is feeling better. Didn't feel weak, but didn't feel anything special.

OH Press
3x185
2x205
1x215
1x225
Fx225
1x205
1x205
1x205

Floor Press
5x235
5x235
4x235
4x225
5x215

BB Row
3x5x225

Close grip decline
5x225
5x235
5x235

DB Hammer curls
3x8x50

Need to figure how to unstick the shoulders. Maybe sleep more on the weekends or something lol.