Author Topic: J_Mckinney08's Powerlifting Journal  (Read 27787 times)

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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #165 on: October 26, 2015, 12:36:10 am »
+3
<a href="http://www.youtube.com/watch?v=rf1npMbgr5M" target="_blank">http://www.youtube.com/watch?v=rf1npMbgr5M</a>

Accessory day:

Standing MP:

135 x 12
185 x 8

Seated MP:

185 x 10
205 x 10
245 x 3 (ties lifetime PR with reps left in tank)

5thset style bench:

220 - 2 x 25

Incline DB's:

75's 2 x 30

Tricep dips:

3 x 10

Band pull aparts:

4 x 35


Also training is more strength/conditioning geared now, time to start leaning out and building towards better conditioning instead of just strictly powerlifting and skipping cardio.

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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #166 on: October 26, 2015, 07:48:10 am »
0
fuck that is strong pressing.  :lololol:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #167 on: October 27, 2015, 01:07:45 pm »
0
fuck that is strong pressing.  :lololol:

Thank you!

I believe I'll have a shot at a 400+ raw bench again over the next 6-8 months.

May do a gym tour video in the future just for the heck of it. My building is just 12' by 12' but you can make a respectable home gym out of a space like that lol.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #168 on: October 28, 2015, 05:35:08 pm »
0
<a href="http://www.youtube.com/watch?v=0aVT6z-l7Xg" target="_blank">http://www.youtube.com/watch?v=0aVT6z-l7Xg</a>

Bench day!!!


Competition bench:

265 x 8
300 x 4
315 x 3 (felt easy, sign of progress hopefully)
275 x 8 (paused)

Close grip bench:

275 x 8
275 x 9 (2 board paused)

5 giant sets of:

Band pull aparts x 35
Press downs x 15
Incline band flye x 25
Light kettle bell swing x 20


Threw the swings in to add a bit of cardio to my giant sets, felt great today and I feel I'm progressing again on bench which is my toughest lift.

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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #169 on: November 01, 2015, 12:12:47 am »
+1
[youtube]J5lgszVCqU/youtube]

Squat day:

315 - 2 x 9
275 - 2 x 9 (paused)

Running modified smolov again, difference this time is splitting up sets some regular and some paused (paused with slightly lighter weight of course).


Accessory day:

Seated MP:

135 x 10
185 x 10
225 x 5
255 x 2 (PR)
275 x 1 (lifetime PR)

5th set bench (only had time for one set tonight)

225 x 25 (rep PR with 225)

Incline DB:

75's - 2 x 30

Band pull aparts:

4 x 35

Press downs:

4 x 20



Pressing power is coming back strong!!!!

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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #170 on: November 01, 2015, 12:15:49 am »
0
#Invalid YouTube Link#
« Last Edit: November 01, 2015, 12:26:05 am by adarqui »
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adarqui

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Re: J_Mckinney08's Powerlifting Journal
« Reply #171 on: November 01, 2015, 12:29:56 am »
0
hey j_mckinney, on your last post, if you see 'modified by adarqui', that was me trying to fix your youtube link but it's still invalid..

like lbss said, sick pressing.

love your home gym too, sick.

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #172 on: November 01, 2015, 12:49:46 am »
0
<a href="http://www.youtube.com/watch?v=-J5lgszVCqU" target="_blank">http://www.youtube.com/watch?v=-J5lgszVCqU</a>
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #173 on: November 01, 2015, 12:56:26 am »
+2
hey j_mckinney, on your last post, if you see 'modified by adarqui', that was me trying to fix your youtube link but it's still invalid..

like lbss said, sick pressing.

love your home gym too, sick.


The link had a weird hyphen in it and it totally threw everything off, thanks for the help though lol. And I appreciate the compliment getting back to a 400 raw bench is one of my goals as well as hitting a 315 seated military press.

And yeah I love having a home gym, allows myself the privilege of working in my training regardless of work, school, and family schedule haha. And wait until both myself and my wife graduate nursing school and we have some extra money laying around, I plan on building a sick gym then. I go crazy thinking about it sometimes lol!!!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #174 on: November 03, 2015, 11:06:44 am »
0
Deadlift day:

Didn't have a lot of time yesterday so I skipped accessory work and just did my two main movements.

deadlift from floor:

275 - 2 x 5
315 x 10

4" block pull:

365 x 8

finished out with some sled sprints for cardio!



gotta say the volume is helping my deadlift tremendously right now, would typically choose to do an AMRAP with one of the main movements but I was in a rush. Probably going to line up a training block soon that progresses for 9 weeks and max on the 10th week, at least that way I can more accurately wave the percentages on my lift.

at this point some good goals to shoot for would be:

500lb squat in a belt and sleeves (would be a lifetime wrapless PR)
375 bench (should be close to this number already, but I'm being realistic in the climb to 405+ again)
500lb deadlift (again should be right near this number already, get back to this number then shoot for 550ish)

and for the heck of it lets aim to drop about 20-30lbs of BW over the next 3-4 months. 
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #175 on: November 05, 2015, 10:49:52 am »
0
Hitting a local commercial gym around noon to get my bench workout in, didn't get to bench yesterday due to homework so I'm going to hit it hard today before I have to go to work. I'll be getting some vids to post as well!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #176 on: November 08, 2015, 11:57:07 pm »
0
<a href="http://www.youtube.com/watch?v=DPFLdVWtBKw" target="_blank">http://www.youtube.com/watch?v=DPFLdVWtBKw</a>

Bench day!

Sorry for the delay in updates, anyways went to a commercial gym after class Thursday for my bench day. The company has a solid setup the only minor flaw in my workout was the width of the bench I was using, the pad width in my home gym is 11" and the pad width at the gym I used was about 8-9" and also the height of the rack hooks was dead center with the sticking point in my bench so self handouts sucked a little bit lol!! You can see in my video I hit the rack hooks a couple of times. Overall it was a good workout though!


Flat bench:

315 x 3
300 x 8
275 x 8 (close grip)
255 x 15 (paused to a 2 board)
Had a close grip paused AMRAP in there as well forgot the weight and reps though.

Incline db's

85's x 20
100's x 15

Tricep press downs:

4 x 15

Lay pull downs:

4 x 15

Seated rows:

4 x 15

Rear delt machine:

4 x 20

Pec flye machine:

4 x 20

Machine tricep dips:

4 x 15


Felt great having access to these machines, left the gym with a nice pump and a sense of accomplishment.




Also did my squat day Friday:

Squat:

345 - 3 x 7
295 - 2 x 7 (paused)

Leg extensions:

4 x 25

Lying leg curls:

4 x 25


Last couple of squat days has taken place on lunch at work, really miss my home gym for my squat day and thankfully my schedule should work out for a while so I can train squats at home.


Also been waiting since August for strengthshopusa to re-stock their deluxe utility bench w/spotter stand, thing is built like a tank and only runs 325 bucks shipping and all. Been dying for this gem of a deal as other benches of this quality run 500+, I need a better 0-90 degree bench as my old one has a low user capacity and has taken a lot of damage over the years. Would opt for a high grade commercial flat bench for around 250 however I have limited space in my home gym and two benches would take up far too much room, guess I'll just keep waiting for it lol!!!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #177 on: November 12, 2015, 02:16:09 pm »
0
gonna log my accessory day and deadlift day real quick:

accessory day:

seated MP:

135 x 10
185 x 15
205 x 12

bench:
225 x 25
225 x 30 (to a three board, wanted to hammer the triceps like a mofo here. left several reps in the tank)

incline DB bench:

80's - 2 x 30

band pull aparts:

4 x 35

pressdowns:

4 x 20



Deadlift day:

DL from floor:

135 x 8
225 x 5
315 x 5
365 x 8

rack pull (from lowest pin)

225 x 5
275 x 5
315 x 5
365 x 5

45 degree back raise:

4 x 25

shrugs:

225 - 4 x 25

band pull aparts:

4 x 35






Also forgot to mention I'm doing cardio much more consistently now, especially on Saturdays and Sundays. already feel better from a cardiovascular standpoint, going to remain as consistent as possible with training not sure how it will work with finals week approaching and the homework load fairly heavy right now. Looking forward to my 5 week break for Christmas  :ffffffuuuuuu:
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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #178 on: November 12, 2015, 02:35:32 pm »
0
when do you put on wrist wraps? like at what weight? curious because i just started benching again and my wrists are taking some time to adjust, even at the light weights i've been using. never used wraps before, although i never got that strong, something like 225 for sets of 5.

some of the discomfort is just relearning the grip, i know.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #179 on: November 12, 2015, 07:06:54 pm »
+1
when do you put on wrist wraps? like at what weight? curious because i just started benching again and my wrists are taking some time to adjust, even at the light weights i've been using. never used wraps before, although i never got that strong, something like 225 for sets of 5.

some of the discomfort is just relearning the grip, i know.

Typically around 60% is when I start using my wrist wraps so usually when going above 225. I honestly recommend all lifters at any level to have a good pair to help prevent any injury that could occur to the wrists. I actually have 6 different pairs (currently using mark bells gangsta wraps, and I really enjoy them) but if you're wanting a very good wrist wrap for a bargain I reccomend the heavy wrist wraps from EFS, they give great support without getting uncomfortable for the lifter. I always go with the 80cm size.

http://www.elitefts.com/shop/accessories/wraps/heavy-wrist-wrap.html
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