Tallbill's Powerlifting Journal

[TallBill]

Did a shitload of tire flips, sledge hits, and tire throws among other things for PT this morning.

 

[TallBill]

Deadlifts today:

3x335
2x425
1x475
1x495
1x495
1x495
1x495

Pretty decent for not deadlifting in 3+ months. My max is 515, should get up to that soon. Unfortunately a blister ripped off after the fourth 495 so I had to call it quits.

 

[SP33Demon]

Deadlifts today:

3x335
2x425
1x475
1x495
1x495
1x495
1x495

Pretty decent for not deadlifting in 3+ months. My max is 515, should get up to that soon. Unfortunately a blister ripped off after the fourth 495 so I had to call it quits.

Nice strong lifts man. You'll be at 550 before you know it!

 

[TallBill]

Buttload of pushups this morning..around 250-300, we'll see how it affects my lifts tomorrow.

 

[TallBill]

As expected I sucked tonight but still got in a decent workout.

Bench
5x225
4x275
2x295
1x315
1x315
10x225
4x275
4x275
4x275

Incline bench
3x4x185

Finished with some lat pulldowns.

I'm going to start incorporating more lat work and incline work and see what happens.

 

[TallBill]

Squats

5x315
2x405
1x435
1x455
1x465
2x425
2x425
4x425
5x405

Pretty good day, I'm exhausted. I didn't like the 465 lift at all. Set up way better on all of the following sets. Need to hammer down my footwork + breathing.

Will hopefully match my 475 PR with a clean lift next week.

465 Squat
https://www.youtube.com/watch?v=Hs-xjqUKQkc&list=UUDYLz53mI-LeNwO0K7tWqJA

405x5
https://www.youtube.com/watch?v=7rBAagnMA4c&list=UUDYLz53mI-LeNwO0K7tWqJA

The 4x425 surprised me and the last set felt really good.

 

[TallBill]

So so day, went in tired, but so it goes with my work life.

OH press
5x135
3x185
2x205
1x215
1x225
Fx225
4x185
2x185

Flat Bench
5x5x225

Threw some pause reps in there, mixing it up from my normal.

OH DB tricep extension
6x95
6x105
6x105

Some hammer curls to finish.

My whole upper body is sore. If the gods are on my side I wont have to do PT on thursday and I should go into bench day on Friday fairly fresh.

 

[TallBill]

Bench Press

5x225
5x225
4x275
3x295
2x315 (PR)
1x325
1x335
1x340 (PR)

Lat pulldowns
5x5x220

OH Db tricep extensions
3x5x110


Everything was in sync today and the weight was just bouncing up, not from hitting my chest but from my lats/tri's working together. 335 was way smoother than the last time I hit it, although 340 was shaky. Definitely doing more lat/tri work than before which is paying off.

 

[TallBill]

Squats today

3x405
2x445 (PR)
1x465
1x480
1x485 (PR)
1x455
1x455

Did some calves after, not much left in the tank. Felt great though squatting after not drinking on a Friday lol. Up 20 lbs from last wek, and 10 lb PR.

https://www.youtube.com/watch?v=yEN-zV6F-bc

Took an extra 1.5 steps to setup but no wobble at the bottom. Had to push hard to get it up though.

 

[TallBill]

Today sucked. Don't know why, bunch of variables but not happy. Thinking I might have to go to a 3x a week program again, but we'll see.

OH Press
5x115
3x185
1x205
1x215
3x185
3x185
3x185
3x185
3x185

BB Row
3x5x225

Floor press hurt my shoulder today. Did bench instead.

Bench Press
5x5x235

Did a tiny bit of tricep/lat work but shoulder just was weird. Not really painful but I need to rest it.

 

[TallBill]

Did some squats on vacation.

3x405
2x450
1x470
1x470
5x405

Not terrible but nothing special either.

 

[TallBill]

Got in a great workout on vacation today. $4 military guest pass at the YMCA, was there for 2 hours.

Bench Press

10x45
10x135
5x225
5x245
4x265
3x275
2x285
2x275
3x5x245

Did everything without a lift/spot so I played it safe on a few sets. Would have liked to go heavier but oh well, good volume.

OH Press
10x45
5x135
3x185
2x205
1x215
4x3x185

First time in a while doing OH press after bench. A little weak but good volume again.

Lat Pulldowns
3x5x240

OH DB tricep extensions
2x5x105
5x110

Close Grip cable rows
3x5x260

Incline bench
2x10x135

DB Hammer curls
3x10x50

Really liked this workout. Might go to three days a week when I get back home. Bench, squat, and deadlift days. Four is nice but Army PT beats me up during the week.

 

[TallBill]

Another good workout on vacation. Did my higher volume accessory work, I think ill add even more next time.

Squats
5x315
3x405
2x455
1x470
1x470
1x455
5x405

Leg extensions
3x10x machine max

Leg curls
3x10x machine max

Calve raises
3x10x210

Leg Press
2x10x410
5x505

Dragon flags
3x3

All the machine work is with arbitrary numbers of course because all machines are different.

Really liked this workout though. Will probably add a few things and go from there.

 

[TallBill]

Phew joined a new gym where a bunch of big dudes work out including an IFBB pro who owns it.

Squats
5x315
4x405
2x455
1x475
1x475
1x455
1x455
6x405

Deadlifts
5x315
2x405
3x405
1x495
1x495

Stacked plates horizontal on ground, dunno what its called
1x6 plates
2x1x7 plates

Leg extensions
3x10x machine max

Leg curls
3x10x machine max

Calve raises
3x10x195

Leg Press
3x10x290

Dragon Flags
2x2

Solid workout overall, nothing new and crazy other than putting deadlifts in after squats. Every other week I plan on alternating heavy squats or deadlifts and then doing light on the opposite.

 

[TallBill]

Bench Press
5x225
4x265
3x275
3x285
1x295
1x305
1x315

Followed with a bunch of rowing, lat, bicep, tricep, and shoulder work. My shoulders were hurting today in a weird kinda way, couldn't OH press. In fact my whole body was still sore from Friday's workout.

 

[TallBill]

Fun day of lifting today, less intense than last friday, plan on splitting up my days more so hopefully I'll be in beast mode on Sunday.

Deadlifts
5x225
5x315
3x405
2x495 (PR)
1x520
1x525 (PR)
Fx530
1x495
1x495

Box Squats
10x135
5x5x225

Calves
3x10x195

New PR on deadlift at 525, actually failed lockout on 530, which is my first lockout fail ever. Rack pulls on Tuesday and then speeds next Friday.

Going forward I'll be able to use the gym's whip bar which apparently makes things way easier. Getting a belt soon too, maybe next week depending on funds.

First time doing box squats and felt fairly comfortable. Bench was about 1/2 inch below my squat depth, felt good. Will slowly add weight to get more comfortable.

 

[TallBill]

Lower back was tight as hell today. Affected my lifts but I got through it.

Bench
10x135
5x225
5x225
3x275
3x275
1x295
1x305
1x315
1x325
2x315
1x315
4x265
8x225

Moved on to OH press. Between the volume of bench and my lower back I wasn't feeling it for the 2nd straight week.

5x135
3x185
1x205
2x185

Moved on after that. Will hit shoulders harder next time.

OH DB tricep extensions
3x6x110

Cable row, close grip
3x5x250

Lat pulldown, wide
2x5x220

Hammer curls
3x8x55

Db curls
3x8x40

Tricep pushdowns, angle grip
3x10x170

Lateral db shoulder raises
2x8x50

Front db shoulder raises
2x8x40

Rear db shoulder raise
1x10x30

Finished with 1 set of 25 pushups. Will probably do some more before bed. I'm smoked, gonna get crappy sleep tonight too which is gonna make tomorrow terrible.

 

[TallBill]

Decent day today, nothing special but got a good stretch.

Seated OH Press
5x135
6x2x185

Rack pulls, bar below knee cap
5x315
5x405
5x495

Front squats
3x5x135

I just cant get comfortable on these.. need to figure it out sooner or later.

Leg press Machine
2x10x315

Calf press
2x10x195

 

[TallBill]

Bench
5x225
5x225
3x275
1x295
3x295
1x315
2x315
1x325
2x315
1x315
3x275

Fat grip, close hand cable row
3x5x250

OH DB tricep extension
3x5x110

Hammer curl
3x8x55

Incline bench
10x135
5x185
2x225
2x225

2 sets of 25 pushups to finish.

 

[TallBill]

Squats

5x315
3x405
2x455
1x475

Trap bar deadlift
5x315
5x405


Lifts last saturday.

 

[TallBill]

I'm lifting through this weekend and then starting Brandon Lilly's cube method next week. Really excited to run the 10 week program. Will post it later.

 

[TallBill]

Starting to pause rep on bench to prep for competition bench. Nowhere near ready to compete but starting to get in that mindset. Pause on every rep, full lockout at top on every rep.

5x225
5x2x275

Rows, narrow + thick grip
3x8x250

OH tricep db extension
8x105
8x110
8x105

Lat pulldown, narrow + thick grip
8x220
8x200

Incline bench - Pause reps on these too
3x6x185

Hammer curls
2x10x55
8x55

 

[surfsatwerk]

Starting to pause rep on bench to prep for competition bench.

I'm no expert and my bench sucks compared to my other lifts, but for what it's worth taking the time to train the pause every time I bench has become very important to my training.

For me it's not so much a direct increase in pounds on the bar. Rather it's a confidence thing when you get judges that are dildos who take a breath before saying "press" instead of just saying the press command once you pause on your chest.

 

[Woosta]

Awesome lifts. Hope I can get up there some day.

 

[TallBill]

Yanked my hamstring playing football last weekend so kinda took the week off. On Friday I hit upper body some

OH Press
5x175
2x6x165

Incline bench
3x6x185

Rows, triceps, biceps


Today I tested out the hammy for the first time and it felt fine. Body was a little confused but ended up with a good day's work.

Squats
5x315
3x365
2x405
3x405
2x405

High bar squats
3x225
2x3x275
3x315

Leg Press
3x12x345

Calves
3x15x195


Gonna bench tomorrow and then start my 10 week cube program on Tuesday. I'm sure Army PT will mess with my schedule but I'll do my best to stick with the program.