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Members Area => Progress Journals & Experimental Routines => Topic started by: J_Mckinney08 on May 26, 2014, 10:25:48 pm

Title: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on May 26, 2014, 10:25:48 pm
I'd like to start out by explaining my method of training, I currently use the percentages and waves recommended by a popular powerlifting method called the "Cube Method" it was created by a fellow Kentucky pro power lifter named Brandon Lilly. However each training cycle is custom made by myself to focus on weak points that I analyze by watching videos of myself lifting throughout each training cycle. there are 4 training days a week which include a repetition day, a speed day, a heavy day, and an accessory day.

My current schedule consists of:

day 1 : Rep Squat
day 2: Accessory Day (Weak point attack day, I choose 1 variation of each big 3 lift I'm weakest at and train it. rest is hammering bodyparts I feel needs worked.)
day 3: Speed Bench
day 4: Heavy Deadlift

Each week days 1,3, and 4 rotate forward! (for example week 2 would be heavy squat, rep bench, and speed deadlift)

I have had much success with this schedule, on average after each 9 week cycle I have added 40-50lbs to my total.



First day of the new training cycle!

Doing a full 9 week cycle, followed by a 4 week mini cycle (week 4 will be deload week) then the week after is the competition!

Rep Squat day:

Squat @70%

350 x 8
 370 x 8 (moderate casted knee rap)

Reverse band squat using light bands:

390 x 6

Paused squats @ approx 55% and 60% :

265 x 10 (2-3 second pause in the hole)

280 x 6 (2-3 second pause in the hole)

High rep squats (used knee wraps):

250 x 20 (no grind at all, smooth reps)

Lunges:

2 sets of 15yds

Core work:

200 reps

Cardio for the day!

10 minute circuit consisting of:

Farmers carries x 40yds
 Standing military press x 10 reps
 Barbell walks x 40yds
 Dips x 8-10 reps

Pretty much fried at this point. Paused squats build explosive strength out of the hole but holy crap my posterior chain has taken a beating! Feeling great about this training cycle and looking forward to September.


vid is 370 x 8

https://www.youtube.com/watch?v=ZGACE88qw14
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Raptor on May 27, 2014, 02:45:20 am
An interesting approach... I'm not sure I ever saw this anywhere else
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on May 27, 2014, 04:27:07 am
An interesting approach... I'm not sure I ever saw this anywhere else

It's definitely different from a typical "power lifter" doing double and triples anything over 5 reps is cardio approach lol! The point of rep day is volume the prescribed percent of the main movement for wave one is 70% for 8 reps (I usually opt for 2 to 3 sets, as opposed to the original template of just 1 set). Also the original template suggests doing 135 for 50 reps as a finisher for the workout (which I have done before) but there's such an lactic acid build up in your legs all you can do after racking the bar is just lay in the floor for a couple minutes haha! So for that I decided to tweak it to a much heavier weight and do a set a 20 as a finisher.

From my own experience in my squat training volume, and paused squats for a 2-3 count has been my bread and butter for finally breaking into a 500+ squat. Last training cycle was my first time implementing the paused squats, however the volume was 5 reps and under. This cycle for rep day I figured a set of 10 and a set of 6 would work well using percentages that wouldn't completely kill myself lol! The point of reverse band squats is to partially overload and help build explositivity out of the hole, the trick is not to use big bands here a lot of people choke heavy bands and get anywhere from 75lbs-100lbs+ of pop out of the hole to me this is ego lifting and actually compromises the true point of reverse band squat training! The setup I use usually gives no more than 25-35lbs of pop out of the hole which I what I would recommend. Another reason I use reverse band squats so much in my training is because it gives me confidence with handling heavier weights on my back, so anytime I'm using 85-90% of my training max it doesn't seem to feel as heavy on my back.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on May 28, 2014, 12:30:06 am
Accessory day 5-27-14

Box squat (to a box 1-2" below parallel):

230 - 2 x 5
300 - 2 x 5

Spoto Press (paused bench pausing 2" above chest):

250 - 5 x 3
280 x 3

Seated military press:

140 x 12
210 x 10
230 x 6 (military press strength was a bit crappy today)

Rack pulls (from lowest pin)

230 x 5
320 x 5
370 x 5
410 x 5

Lat pull downs:

4 x 15

Chest supported row:

4 x 15

EZ barbell curls:

5 x 12

Core work:

150 reps


Solid day today, nutrition was slightly off due to today's schedule so basically I was running on a protein shake with half a cup of oats mixed in to get me through today. This typically never occurs however I made it work for myself.

Vid is the 280 x 3 on Spoto press

http://youtu.be/Mq95DdmnIWY
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on May 28, 2014, 10:32:15 am
you shoot your hips pretty consistently on that 370 x 8. you're a strong dude and i'm a random guy on the internet, so grain of salt obviously applies, but if i were teaching someone to squat and saw them doing that i'd make a point to correct it.

EDIT: watching your competition vid the hip shooting is not as pronounced. maybe you were just tired for that one set?

nice job on the total, btw. 1402 is serious bidness.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on May 28, 2014, 11:52:42 am
you shoot your hips pretty consistently on that 370 x 8. you're a strong dude and i'm a random guy on the internet, so grain of salt obviously applies, but if i were teaching someone to squat and saw them doing that i'd make a point to correct it.

EDIT: watching your competition vid the hip shooting is not as pronounced. maybe you were just tired for that one set?

nice job on the total, btw. 1402 is serious bidness.


I noticed it as well, good point lol. Thinking back I believe it was a mixture of my stance being slightly wider than I typically use as well as my first time squating for heavier reps in knee wraps. If the hip problem occurs again I'll take the time out to make sure I correct it. I've learned from experience good technique should always be king lol.

And thank you for the kind words!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on May 28, 2014, 03:47:41 pm
Speed Bench Day!

Bench @60%ish:

215 - 8 x 3

Bench using a one board:

230 - 5 x 2

Incline dumbbell bench:

85's - 3 x 20

Tricep press downs:

4 x 15

Dips:

3 x 12

T-bar rows:

3 plates - 4 x 15

Incline band flyes:

50 reps total (using a rest pause method)

Core work:

150 reps


Felt good today and I put in some solid work. So glad to have a place to do dips now as well as being at a body weight now to do reps lol! I just grabbed a couple of scrap 4 by 4's and 2 by 4's that was laying on the property and built myself a solid dip stand. I had a pair of left over 14" all thread dumbbell handles from Walmart to use as the handles. Also the stretch I got from the band flyes was brutal but in a good way.

Tomorrow is an off day, then Friday is heavy deadlift day!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on May 30, 2014, 02:08:46 pm
5-30-14 Heavy Deadlift day!


Deadlift from floor @80%

425 - 5 x 2

2" block pull @85ish%

445 - 3 x 2

1" deficit pull @70%

365 - 2 x 5

Shrugs:

140 x 20
230 x 20
320 x 20

One arm dumbbell rows:

100's - 3 x 8-10

Chest supported rows:

4 x 20

core work:

150 reps



Considering my posterior chain was still slightly sore today the weights moved good, once my body adapts to my new cycle by wave 2 I should be in position to hit some PR's by the middle of wave 3 (usually just rep PR's). another thing I noted today is that I can wear my lifting belt on the 10th notch now which is the smallest it will go, when I first started using it (@348lbs) I could barely wear it on the 4th notch guess I'll be drilling extra holes soon lol! (note: I use the 13mm, single prong economy belt from elitefts)


I'll more than likely being doing a small crossfit session with a buddy of mine at work tonight on my lunch break. I enjoy finishing out the training week with a moderately intense cardio session.


425 x 2 Deadlift video will be posted soon as my training partner texts me the video!  speed squats are Monday! I'll also post my CF workout sometime tonight (granted work isn't super busy and we don't have to forgo it)
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on May 31, 2014, 02:16:30 am
http://youtu.be/Yj1i0FeZLIk


Vid is 425 x 2 on DL, thought the weights moved fairly ok with a slightly sore posterior chain.

Couldn't get a crossfit session in tonight, the ER at work was crazy and the gym closes at 9 so it just wasn't happening, no big loss though I know I will hit my goal BW for September!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 02, 2014, 12:58:01 pm
Heavy Squat Day: (originally for some reason thought it was speed day but oh well lol!)


Squat @80%:

400 - 5 x 2


Reverse band squat:

430 - 2 x 2 (using light bands, and a light casted knee wrap for support)


Paused squats (pausing 3 seconds in the hole):

280 x 6
300 x 4
320 x 2


High rep squats:

280 - 2 x 12 (light knee wrap for support)

Band good mornings:

3 x 15

lunges:

2 x 15yds


Core work:

150 reps



Overall today felt good, glad my working weights are 400+ now for heavy days. basing this cycle off a 500 max squat even though in competition I was good for more than the 507lbs I squatted, sometimes shaving off a few percent of the ego can do wonders for preventing injury and recovery. and I'm a firm believer in sub-maximal weights (70% or so) for reps going a long way in building a stronger 1RM. which is one of the main reasons I don't pyramid up to a single rep max every max effort day like some powerlifters do, staying injury free plays an important role in taking your potential to the next level!


Got rep bench tomorrow, and from what I have written down on paper it's going to be a bit challenging lol!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 03, 2014, 03:03:22 pm
Rep bench day!


Bench @70%:

260 x 8
260 x 10
280 x 8 (bench felt great today so I upped weight a bit on last set)


One board paused bench:

280 - 2 x 5


High rep bench (Used a single ply titan ram):

230 x 15 (I'll take it considering the volume on todays main movement, plus my ram was sized to fit my 300+ pound body so there isn't hardly any overload in it now lol!!!)


Incline bench:

210 x 10
190 x 12


Tricep pressdowns:

4 x 15


Dips:

3 x 12


Incline band flyes:

50 reps (rest pause method)


Core work:

150 reps



Bench felt great today, I can already tell if everything goes smoothly there will be a lifetime rep PR in the tank this cycle!!!! also my normal during the day bodyweight is down to 269lbs now which puts me on a smooth road to the 242's. I plan on running stairs tonight at work to get the heart rate up.

Speed Deadlift tomorrow!!!!!



vid of 400 x 2 squat from yesterday

https://www.youtube.com/watch?v=U1HnK_VBgtA


vid of 280 x 8 from today on bench

https://www.youtube.com/watch?v=hrHpDR7ld9Y
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 04, 2014, 11:01:02 am
Speed Deadlift day!


1" deficit deadlift @60%:

315 - 8 x 3


2" block snatch grip deadlift:

265 x 15
290 x 10 (holy crap @ the glute activation on these)


Lat pulldowns:

4 x 20


Dumbbell shrugs:

4 x 20


Band pull aparts:

2 x 30


Core work:

150 reps



Short and sweet today but at the same time put in some good work, brought back in snatch grips for high reps on speed days because their so tough and the activation I get in the posterior chain area is incredible. Once I stop sucking at these it should carry over on my competition deadlift strength.

Accessory day tomorrow!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Raptor on June 05, 2014, 03:56:52 am
Wouldn't it be more beneficial to do cleans and snatches instead of "speed deadlifts"?

In a speed deadlift, you can do it faster. In a clean or a snatch, you must do it faster.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 05, 2014, 11:31:03 am
Wouldn't it be more beneficial to do cleans and snatches instead of "speed deadlifts"?

In a speed deadlift, you can do it faster. In a clean or a snatch, you must do it faster.


The speed deadlift is more or so just being "sport specific" for powerlifting, however you are most definitely correct on a power clean/snatch having carry over into deadlifting. Klokov is a prime example of that (granted he is a freak of nature). On top of all his freak snatch and clean numbers the dude can pull 700+ like no ones business.

I do get some clean training on my crossfit/HIIT cardio days (which I will start back next week). However I have practically zero training when it comes to the snatch but I do realize its one of the best exercises around for explositivity. That's a movement I may consider implementing in the future when I expand the size of my home gym and start adding more equipment.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 05, 2014, 12:51:02 pm
Accessory Day!


Standing military press:

140 - 2 x 8
160 - 2 x 8


Paused pin press (bench variation pausing bar on spotter pins 1" above chest for 2-3 seconds)

250 - 6 x 3


Paused squat:

250 - 3 x 5 (pausing 3 seconds in the hole)


Barbell curls/band pull apart superset:

4 x 15


Band good mornings:

3 x 15


Core work:

150 reps


Trying to get my numbers back up on the standing military press, at one point is was able to do 185 for sets of 15 probably couldn't come close to that now. Also did a couple of sets of light 6" block pulls. My bench seems to be going smooth again pausing some of my reps has made a tremendous difference! I want that ever elusive 405 gym bench!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 07, 2014, 12:55:07 am
Crossfit workout from today!

8 rounds consisting of:

Deficit push ups x 10 (2 boxes side by side allows more ROM and gives a good stretch)
Rapid fire step ups x 20
Front squat into a push press x 8
Box jump to 26" box x 5
Upright rows x 10
Machine curls x 10
Leg raises x 10


Completed in 18:47, not terrible for getting back into the swing of things after a two week off period from crossfit.


Explosive squat day Monday.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 09, 2014, 02:59:05 pm
6-9-14 Explosive Squat day!


Squat @60%:

300 - 8 x 3

Reverse band squat (using light bands)

350 - 2 x 2

Paused squat @45% w/monster mini bands(approx. 70lbs at the top)

230 - 3 x 3

Band good mornings:

4 x 20

Lunges:

2 x 15yds 

Core work:

150 reps



Cardio for the day:

10 minute circuit consisting of:

Suitcase carries x 60yds (farmer carries using just one handle instead of two/30yds down right hand, 30yds back left hand/core activation was intense)
Sprint x 60yds (30yds down, 30yds back)
Agility ladder drills (Single leg hops x 10yds / regular speed shuffle x 10yds )
low box ankle jumps x 10
burpee x 10

did 4 rounds in 10 minutes.



Heavy bench day tomorrow!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Raptor on June 09, 2014, 03:52:28 pm
It's good when your 60% squat is 300 lbs
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 09, 2014, 04:01:49 pm
It's good when your 60% squat is 300 lbs


Thanks man! It's definitely been earned  :strong:
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 10, 2014, 02:24:04 pm
6-10-14 Heavy bench day!


Bench (supposed to been 80% @300 but upped it to 320 where the weights were moving good):

320 - 5 x 2

One board paused bench:

280 - 4 x 3

Tricep pressdowns:

4 x 15

T-bar rows:

3 x 15

Incline band flyes:

50 reps (rest pause method)

core work:

200 reps



Cardio for the day!

12 minute circuit consisting of:

60yd sprints (30yds down, 30yds back)
Heavy bag carry (75lb heavy bag/bear hug carry or over the shoulder carry/30yds down, 30yds back)
Sledge hammer hit to a tire x 10 swings



Happy the cardio is back in full swing as it will be needed to make the 242's in September, everything seems to be on track from all perspectives (training/nutrition/recovery).

Rep deadlift day tomorrow!!!!



Video is 320 x 2 which is 85% of the 1RM I used for this cycle, weight seemed to move ok for 85%

https://www.youtube.com/watch?v=E0V7_s3tnms
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: seifullaah73 on June 10, 2014, 03:05:20 pm
What benefits do you gain from the sledge hammer strikes on tyre, I have seen a lot of people do this and baseball whacks on heavy bags, any muscular benefits it power?

Man you have some beastly weight numbers the squat 60% 300lbs incredible, good job,  :goodjobbro:
hopefully when I get in the gym you can help me with mine
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on June 10, 2014, 03:39:57 pm
hitting stuff is fun as shit. that's the main benefit as far as i can tell. there are a million ways to get your heart rate up and work your core and arms. whacking a giant tire with a sledgehammer is just a fun way to do it. it's popular because it's "functional."
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 10, 2014, 03:52:35 pm
What benefits do you gain from the sledge hammer strikes on tyre, I have seen a lot of people do this and baseball whacks on heavy bags, any muscular benefits it power?

Man you have some beastly weight numbers the squat 60% 300lbs incredible, good job,  :goodjobbro:
hopefully when I get in the gym you can help me with mine



The sledge hammer strikes can build cardiovascular endurance, functional total body strength, grip and forearm strength, and gives great core activation as well. another benefit is that it improves your bodies capacity to work at intense levels for longer durations.


And thank you for the compliment, It means a lot!

And I'd be glad to help you in any way that I can. 
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 11, 2014, 11:10:08 am
6-11-14  Rep deadlift day!


1" deficit deadlift @70%

370 - 1 x 8

2" block pull:

425 x 6

Shrugs:

230 - 4 x 20

Chest supported rows superset w/ band pull aparts:

4 x 20
4 x 20

Core work:

150 reps


Planning a Friday prowler session with my training partner so I'm easing off the cardio so I can focus on that!


Definitely not the best I've looked today, however I'm not discouraged it's still wave 1 of the cycle and I realize my strength levels will not start to peak until the end of wave 2. usually I pull 2 sets of 2" block pulls and 2 sets of 4" block pulls on rep day but decided to ease off the gas a bit and just lay a modest amount of "solid" work.

Also my bench technique was absolute crap yesterday, I'm allowing my elbows to flare way too much which is killing my pressing power. I need to take my time with my bench setup and remember to keep my elbows tucked inward towards my rib cage as opposed to just letting my elbows go everywhere as I'm pressing.

Accessory day tomorrow!


Video is 425 x 6 off 2" blocks

https://www.youtube.com/watch?v=fj2EXKpVJgw
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Raptor on June 11, 2014, 01:03:30 pm
Do you purposefully keep the belt that high? I've read about keeping the belt that high for deadlifts somewhere, but I forgot where. Maybe it was in a video by babyslayer or something.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 11, 2014, 02:05:38 pm
Do you purposefully keep the belt that high? I've read about keeping the belt that high for deadlifts somewhere, but I forgot where. Maybe it was in a video by babyslayer or something.


Typically I do, I center the belt on the mid abdominals where the top of my belt is just below my sternum. I feel this gives me maximum support with my deadlift technique as it locks in the lower portion of my T-spine and a good portion of the L-spine. Naturally though belt position will vary from individual based on technique and what the user is most comfortable with. Sometimes the small changes such as belt positioning and stance can make a difference and in some cases lead to a small PR right away.


And I believe you are correct about George Leeman (babyslayer) and his belt positioning. Eric Lilliebridge also wears his belt high usually around the sternum area when he squats and deadlifts however I'm not man enough to have a tight 13mm belt on my sternum area. (actually cringing just thinking about that pressure lol.)
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Raptor on June 11, 2014, 04:20:31 pm
It's interesting, but maybe someone's pelvic tilt might have to also do SOMETHING about where the belt is positioned.

I'm in anterior tilt, and I like to keep my pants really up towards my belly button as well. It looks weird and funny to people, but that's how I'm the most comfortable. Something to think about, I guess.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 12, 2014, 02:57:18 pm
6-12-14 Accessory day!!!


Paused squats (3 second pause in the hole)

270 - 2 x 3
270 x 5

Seated military press:

190 - 2 x 8
210 x 8
210 x 10

2 board paused bench:

270 - 3 x 5

EZ barbell curls:

4 x 15

Dips:

3 x 12

Core work:

150 reps


Called it a day here, allowed myself to sleep a bit more this morning and it made a noticeable difference. Typically I get home from work at 2AM go straight to bed then up around 8AM from time to time this catches up with me given the intensity of my training days.

Tomorrow will be a prowler session, its been a while since I broke this thing out so I'm very excited to let it kick my ass.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 15, 2014, 09:03:31 pm
Friday prowler session!!!!


10 x 30yds - using high bars

10 x 30yds- using low bars

10 x 30yds - backwards sled drag


doesn't sound like much but if anyone has used a prowler these things will kick you butt and quick!!!!


afterwards did a couple jump tests on the rim at the park, rim is only 9'9" but postworkout and jumping off blacktop for the first time in years I got my wrist at the rim. nothing spectacular but decent considering I'm in the middle of training and not an exact 100%. may try to get a vid up of that jump later on tonight.


Rep squat day tomorrow!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 15, 2014, 10:22:23 pm
https://www.youtube.com/watch?v=iekO-0p9wY4



Video of the jump at a 9'9" rim after the prowler session. one day I'll get my 19yr old hops back  :(
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 16, 2014, 01:26:28 pm
Rep squat day 6-16-14


Squat:

400 x 6 (PR)
420 x 4 (PR, with a rep left in the tank)

Reverse band squat/using light bands:

445 - 2 x 2

Pause squat (pausing 2-3 seconds in the hole):

280 x 8
300 x 5

High rep squat:

280 x 20

Lunges:

2 x 20yds

Core work:

150 reps



Today was good all around, my training partner had to squat last night due to his schedule. Watched him nail 2 lifetime PR's so I used that as motivation for myself today. Left rib cage is a bit tender due to the belt rubbing hardcore as I was ratcheting it up for squats, nothing major probably be tender for a couple days though!


Vids are 400 x 6 and 420 x 4

https://www.youtube.com/watch?v=MSj3HOTOikk

https://www.youtube.com/watch?v=DbH0nFryF80


Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 17, 2014, 01:03:34 pm
Quick accessory day!!!!



Standing military press:

140 - 2 x 8
160 x 8
180 x 8


Spoto press:

270 - 3 x 3 (kept sets low for bench day tomorrow)


Deadlift @60% (heavy deadlift week kept percentage low)

315 - 3 x 5


EZ barbell curl superset w/ upright rows:

4 x 12
4 x 12


Chest supported rows:

4 x 15


Core work:

150 reps


Cardio for the day!

Barbell walks:

20 x 30yds




Explosive bench tomorrow!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 18, 2014, 02:08:01 pm
Explosive bench day!!


Bench @65%:

240 - 6 x 2


One board pause bench:

230 - 3 x 3


Incline dumbbell press:

85's - 3 x 20


Tricep pressdowns:

4 x 25

T-bar rows:

4 x 12

Incline band flyes:

50 reps (rest paused)

Core work:

150 reps



Cardio for the day!!!!

10 minute circuit consisting of:

10 sledge hammer strikes to a tire
60yd sprint
5 depth jumps



Felt great today, working on my bench setup and staying tighter throughout the entire lift has made a noticeable difference. My order from elitefts came in yesterday I took advantage of their 45% off wraps deal and got 3 pairs  of knee wraps and a pair of their best wrist wraps for 68 bucks. I now have a total of 4 pairs of knee wraps ranging from intermediate to the higher levels of advanced, so basically I can graduate my way up over the months and years and have a variety for the sets when I need casting and or rebound.

Heavy deadlift day tomorrow, don't know how well this will pan out with my left rib cage still tender however I plan on getting through the day even if I have to go lighter on the weights!!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 19, 2014, 02:13:20 pm
Heavy Deadlift day!


Deadlift @85%

455 x 2
455 x 4 (rep PR!!!)


2" block pull:

385 x 3


1" deficit pull:

275 x 15 (left 6-8 reps in the tank)


Band pull aparts:

3 x 30


Shrugs:

3 x 15


Core work:

150 reps



Cardio for the day:

10 x 60yds farmer carries for time/ completed in 7:28



Today was a very solid day given my rib cage tweak, Had to wear my belt super low to avoid discomfort which felt very odd! today was suppose to be 3 sets of 2 @85% however I psyched myself out of set number two which pissed me off so I manned up and came back and nailed 455 x 4 which is a rep PR, unfortunately didn't get a video =(.


Heavy squats Monday!!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 22, 2014, 05:47:08 pm
Got a video of myself box jumping after a crossfit session Friday, box is approx 34-36" would have went 40"+ for kicks however the ceiling in the gym is literally a fuzz over 8' and I was afraid of damaging the ceiling or the ceiling messing my landing up and risking injury. Not horrible for the first time legit box jumping in 5 years!


http://youtu.be/gdJZMz1MLuU
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Raptor on June 22, 2014, 05:56:01 pm
You're... you're huge...
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 28, 2014, 12:18:09 am
Seen part of my journal vanished, ohh well today was crossfit Friday!!!!


Power clean x 50
Upright row x 50
Standing military press x 50
Bent over barbell rows x 50
Shrugs x 50
Side to side jumps (over object) x 50
Mountain climbers x 50

Complete in 10:50


Finished out with 4 sets of box jumps:

1 x 20
1 x 15
1 x 10
1 x 5

Box height increased each set!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 30, 2014, 01:49:59 pm
Speed Squat day!

Squat @65%

320 - 6 x 2


Pause squat (CAT style)

230 - 3 x 3


Band Good Mornings:

3 x 20


Lunges:

2 x 20yds


Core work:

150 reps


Cardio for the day:

Backward sled drags

6 x 60yds


Nothing spectacular today, sat down last night and mapped out a template that will allow myself the opportunity to better balance life starting this fall as I'm returning to college to finish out a degree in nursing. This new template combines ideas from my current cycle with Brian Carroll's 10/20/life and will shorten my days training in my home gym from 4 days to 3 days with a 4th day taking place in the gym at work on my lunch break. I need this extra time to spend with my son as well as maintaining a decent GPA, and this new template will allow myself to keep getting stronger as well as continue competing in the sport I love.

This new template will start sometime in August, the first day will consist of a squat/deadlift day one lift will be heavy while the opposite will be speed and that alternates each week. The second day will be a bench day that will cycle exactly as my current training, and the third day will be a squat/deadlift accessory day utilizing 7-8 movements used to build a stronger squat and deadlift. And since I will be attending campus Mondays and Wednesdays from 1pm-3pm as soon as I get out I can hit the gym at work before I clock in at 5pm these two days will be used for a military press/bench assistance day and a weak point attack day. overall very excited to be getting back into school and working towards a decent career!!!!


Heavy bench tomorrow!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 01, 2014, 02:30:21 pm
Heavy Bench!

Bench:

320 x 2
330 x 2
350 x 2 (PR, got out of the groove on 2nd rep but didn't let it beat myself)

One board paused flat bench:

290 - 2 x 3
290 x 9 (more of a touch n go)

Incline Bench:

190 x 12
190 x 20

Tricep rope pressdowns:

3 x 12

Chest supported row:

3 x 20

Incline band flyes:

50 reps

Core work:

150 reps



Cardio for the day!

Sprints:

8 x 50yds



My 350 for 2 PR looked like crap on the second rep, first rep was very fast though. overall very pleased with today!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 02, 2014, 01:57:52 pm
Crossfit workout from today!


5 rounds consisting of:

20 power cleans
20 box jumps
20 hanging knee raises
Homemade strongman stone carry x 60yds

Not a whole lot here but factor in some nice summer humidity and I worked a pretty good sweat up!


Rep deadlift tomorrow!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 03, 2014, 02:28:39 pm
Rep deadlift day!


1" deficit deadlift:

385 x 6


2" block pull:

425 x 6


Band pull aparts:


4 x 25


Core work:


200 reps



Kept today short and sweet because of the strongman cardio I had planned!


Farmers carries:

8 x 60yds


Stone carries:

8 x 60yds


Goal was minimal rest periods and get it done as quickly as possible!!!!



Overall not a bad week of training, I definitely had a set of 10 with 425 but on the 6th rep the middle part of my back started feeling uncomfortable so I shut it down at 6 reps.


Rep squat Monday!!!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 08, 2014, 02:23:08 pm
Speed bench day (rep squat will be tomorrow)

Bench @70%

260 - 5 x 2


One board bench:

280 x 5
300 x 5
320 x 5 (super smooth had 4-5 reps in the tank)


Tricep press downs:

4 x 15


T-bar rows:

4 x 15


Band flyes:

50 reps


Dips:

3 x 12


Core work:

150 reps



Cardio for the day!

Stone carries x 60yds (as many as possible in 12 mins)




Bench is doing awesome right now, legit shot at 405+ in a few weeks hopefully!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 09, 2014, 03:44:16 pm
Rep squat!

Squat @85%

425 - 3 x 2

High rep squat:

410 x 10 (had 12 in me, PR)

Paused squat:

280 - 3 x 5

Lunges:

3 x 20yds


Core work:

150 reps


410 x 10 is a rep PR, had more in me which is good to know. Bench and squat is looking great right now lets hope my deadlift follows suit!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 11, 2014, 07:20:44 pm
Heavy Deadlift day!


Deadlift:

475 x 1
500 x 3 (5 was in the tank, PR)

Shrugs:

225 - 3 x 25

Core work:

150 reps





Cardio:

Sprints with 45lb plate attached to a harness








Accessory day!

Seated military press:

140 x 12
190 x 12
210 x 15 (PR)


EZ barbell curl:

4 x 15


Band good mornings:

4 x 25


Core work:

150 reps



Cardio for the day:

Strongman circuit ( 3 exercises, 5 minute timer each exercise, max distance)

Farmers carries
Stone carries
Yoke walks


Everything is looking much stronger, doing a max day in 3 weeks!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 14, 2014, 03:46:06 pm
Just a quick update on my training, within a 5 day span I pulled 500 for 3 with ease then today absolutely demolished a 500lb squat. All my strength levels are feeling great and I have remained injury free!

Tomorrow is Rep bench day!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 15, 2014, 02:27:56 pm
Rep bench day!


Bench:

320 x 6
350 x 4 (PR 5 reps was there)


High rep bench w/single ply ram:

230 x 25


One board paused bench:

300 - 2 x 5


Tricep press downs:

3 x 15


Band pull aparts:

3 x 15


Band flyes:

3 x 15


Dips:

3 x 15


Core work:

150 reps



So glad to see my bench is finally moving forwards again! I think 405 will be sitting in the tank in a couple more weeks. Tomorrow will be a cardio day of some kind.


Explosive deadlift Thursday!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 17, 2014, 03:29:07 pm
Speed Deadlift Day!!!!


1" deficit pull:

370 - 3 x 2
         1 x 3


2" block snatch grip deadlift:

250 x 15
315 x 15


Shrugs:

190 x 25
280 - 2 x 20


Band pull aparts:

3 x 15


Lat pulldowns:

3 x 15


Core work:

200 reps



Cardio for the day:

Stone carries:

2 x 250yds (rest paused)




Nothing special today, just laid some solid ground work. The high rep snatch grips absolutely hammers my glutes and hamstrings! Next week will be heavy bench day working with 90%+ of my 1RM, considering nailing a small PR (5lbs or so) then waiting until max week to attempt 405+ at this point in time I feel I am truly ready to cross this threshold so lets see what happens in 2 weeks.


Accessory day tomorrow!!!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 22, 2014, 05:10:19 pm
Speed squat day 7-21-14

Squat:

320 - 3 x 3


Paused squats:

250 - 4 x 3


Good mornings:

4 x 20


Core work:

250 reps



Cardio for the day:

Backward sled drags:

7 x 80yds





Heavy bench day 7-22-14


Bench:

320 x 1
360 x 1
385 x 1 (PR, 405 is super close)


Close grip pause bench:

230 x 8
260 x 8

Core work:

250 reps


Called it a day there max day is right around the corner, 405 will be mine!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 25, 2014, 03:32:17 pm
Light rep deadlift day!

Deadlift:

225 x 5
315 x 3
405 x 2

Shut down deadlifts here, max day is next week and recovery is top priority. Next training cycle is already mapped out and ready to begin in 2 weeks.


Shrugs/pull aparts/core tri set:

230 - 3 x 25 (4th set was AMRAP)

Pull aparts - 3 x 25 (4th set was AMRAP)

Crunches - 200 reps



Right now I'm feeling great, going to hit the nutrition hard these next 4-5 days and see how max day goes. Also considering committing to a meet in Fairmont, WV that will take place on October 25th. So I'm approx 12 weeks out.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 27, 2014, 09:39:56 pm
Update:

Testing new maxes on Tuesday, I'm very confident in saying I have a PR sitting in the tank on each lift!!!


For now my YouTube channel is updated with 4 new videos. Ill also be introducing a new style of training for next training cycle, this will allow me to still train and compete as well as spending time with my son and focus on my schooling.


Following changes are as follows:

Consolidating Squat and Deadlift day, one being heavy other speed this day will only have 4 movements. (Squat/1 squat accessory, DL/1 DL accessory) followed by core work and cardio.

Cardio will take place 3 days a week ( 2 days being at work, 1 day at home)

Training in my home gym will be on Tuesday/Thursday/Friday (Squat and deadlift/ Bench and bench accessories/Squat and Deadlift accessory work). Monday and Wednesday will be a upper body/extra bench accessory day and wenesday a lower body accessory day.

Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on July 29, 2014, 11:58:16 am
why the changes?
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 29, 2014, 06:46:39 pm
why the changes?

Well this type of template is something I adopted from Brian Carroll's 10/20/life book. Main reason for the changes is I'm starting college again (this time I'm graduating god willing). And I want to be able to balance school, raising my son, and training. Cutting back to 3 days in my home gym will allow me an extra day to spend extra time with my son, don't let this template fool ya though I still plan on getting stronger lol!

Any slack I feel on the three main days will be addressed on the two accessory days.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 29, 2014, 07:06:04 pm
Max day!!!!

525/405/535

1,465lb total


Squat:

480 - went up like speed work, decided to jump to a small PR!

525 - 25lb gym PR! And 18lb PR as opposed to my competition squat, this weight moved smooth decided to take it and save energy for the 405 bench attempt. (545 was in the cards)


Bench:

370 - moved swiftly decided for a very small PR next.

390 - locked it out for a 5lb gym PR!

405 - missed first attempt, decided to take a second and correct some bench positioning, nailed it on the second attempt!!! Big lifetime PR!!!! (I will pause bench 405+ in my meet in October).


Deadlift:

495 - flew up!

535 - stayed tight gripped and ripped and went up smooth, maybe had 15-20lbs left in the tank. This is a 20lb gym PR! And 3lb over my competition PR!



Thing about deadlift the circumference of my plates are much smaller than most barbell and competition plates so I'm pulling at a 1" deficit even thought its from the floor
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on July 29, 2014, 07:18:55 pm
beast.  :goodjobbro:
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Coges on July 29, 2014, 08:12:27 pm
Wowee! Great stuff.

I cannot even relate to the weights you're talking about here.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Mutumbo000 on July 29, 2014, 08:44:40 pm
4 plate bench niice!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: entropy on July 29, 2014, 09:02:06 pm
Beast. Keep up the great work!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 29, 2014, 11:45:03 pm
Thanks everyone!! Been working hard towards stronger numbers.


Videos will be up in a few moments!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Raptor on July 30, 2014, 06:11:45 am
How has your vert been so far during this?
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 30, 2014, 11:32:59 am
How has your vert been so far during this?


Overall very solid, I feel more explosive so I believe before the next training cycle starts ill get a jump video up. My diet keeps my BW in check so I'm able to reap the benefits of squatting in a positive manner when it comes to running and jumping.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: seifullaah73 on July 30, 2014, 01:58:25 pm
 :o wow, what a beast with beastly lift numbers. excellent job.
480 squat went up like fireworks, lol, that is unbelievably strong, not saying I don't believe you lol, but that's how impressive it is, mind boggling also same with the bench.
 :highfive:
good luck with the meet.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 30, 2014, 02:24:30 pm
:o wow, what a beast with beastly lift numbers. excellent job.
480 squat went up like fireworks, lol, that is unbelievably strong, not saying I don't believe you lol, but that's how impressive it is, mind boggling also same with the bench.
 :highfive:
good luck with the meet.


Thank you for the kind words!

Doing paused reps on squat and bench has helped my explositivity tremendously, as well as PR'ing over the last 3-4 months. Anyone out there looking to get a stronger squat and bench using paused reps as an accessory movement will make a very noticeable difference with enough training.

I'm very excited for this meet coming up I would love to hit 565/405/575 for a 1,545lb total!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 04, 2014, 07:15:34 pm
New training cycle starts tomorrow! Me and my training partners decided on a meet in Ohio that will take place November 8th. Reason for the change is there is more stuff to do in that area as opposed to West Virginia.


Schedule is as follows:

Monday- upper body accessory day:

Military press
CG paused bench
Biceps
Lats
Triceps
Core work


Tuesday- squat/deadlift day (one heavy, one light)

Squat
Pause squat
Deadlift
Snatch grip DL
Core work


Wednesday- lower body accessory day:

Deficit DL or high block pull
Good mornings
Back raises
Leg press
Leg extensions
Leg curls
One or two other things

Thursday- Bench/bench accessory

Bench
Pause bench
Incline DB
Press downs
Dips
Band flyes
Core work


Friday- squat/deadlift accessory

Pause squat
High rep squat
Rack pull
Block pull
Lunges
Sumo pull for high reps  (my hip strength needs this for sure)


Ill fit in cardio as needed, extra accessory days will take place at work since ill have close to 2 hours to kill after class before work might as well use their gym!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on August 04, 2014, 10:52:31 pm
to quote adarq: go. get. it.  :ibsquatting:
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 05, 2014, 06:15:05 pm
Squat/Deadlift day (heavy/light)


Squat at 75%

395 - 2 x 5
395 x 10

Deadlift:

275 - 4 x 3

Snatch grip DL off 2" blocks:

275 - 2 x 12



Today was tough as I'm not used to squatting and deadlifting in the same day, today was just a trial run and I already decided to change percentages up. Heavy movements will drop down to 70% for 5 x 5 then up to 80% and do 1-2 sets of doubles or triples. Also learned the light movement should be treated as a deload (no more than 55%). The set of 10 today was easy but took alot out of me, doesn't look like much but that's why there is a big accessory day on Fridays for squat and deadlifts.

Bench day Thursday. Extra accessory days startin two weeks!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 05, 2014, 07:03:59 pm
http://youtu.be/0LkpoGelbOk


Video is 395 x 10


Definitely had more in me, however I noticed my breathing patterns on the heavier high rep sets fatigue myself fairly heavily. A small concern to address for future reference.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on August 05, 2014, 07:11:52 pm
looking strong, man. can't quite tell but it looks like you might be closing your eyes on a few of those reps? bad idea: closed eyes=lost balance.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Coges on August 05, 2014, 09:59:10 pm
Damn that's solid!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 07, 2014, 10:18:24 am
Speed bench day!


Bench @60%

245 - 6 x 3


Pause bench:

265 - 4 x 3


Incline DB bench:

85's - 2 x 20


Tricep press downs:

3 x 15


Dips:

3 x 12


Band pull aparts:

3 x 15

Band flyes:

50 reps (rest paused)

Core work:

150 reps



Nothing special today, turned 24 yesterday (yay! Me). Squat and deadlift accessory day tomorrow!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 07, 2014, 10:20:25 am
looking strong, man. can't quite tell but it looks like you might be closing your eyes on a few of those reps? bad idea: closed eyes=lost balance.


I kept watching the video but my eyes was crossing like crazy trying to pin point the closed eyes lol! Ill study it better next squat sesh and if so ill work on correcting it right away.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on August 07, 2014, 11:52:42 am
Nothing special today, turned 24 yesterday (yay! Me).

that's what we call an age  :personal-record:
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 07, 2014, 03:59:29 pm
Nothing special today, turned 24 yesterday (yay! Me).

that's what we call an age  :personal-record:


Lmao!!! I think I'll do good until I hit 30! Anything after that is a midlife crisis, believe I'll crawl into the fetal position and stay there when that day comes.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 08, 2014, 09:36:21 pm
Quick squat/deadlift accessory day!


Dentist appointment wiped out most the day today so I had to train on my break at work, very rushed but better than nothing!!!



Paused squat (pausing 2 seconds in the hole):

295 - 2 x 6
345 x 6

High rep squat:

300 x 15

Block pull (4" block)

365 - 2 x 6
415 x 6

Lat pull downs:

4 x 15


Shrugs:

4 x 20



All I had time for, solid training day overall.


Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 12, 2014, 09:05:38 am
Squat/deadlift day!


Deadlift @70%

375 - 5 x 5
435 x 2 (80%, felt quick and easy)

Snatch grip deadlift:

275 x 12
295 x 12

Squat @55%

265 - 5 x 3

Paused squat:

275 - 2 x 6

Core work:

150 reps



Adapted very well today as opposed to last week, dialing the percentage back on the 5 x 5 was the perfect idea! Was surprised at how easy 435 flew up so that tells me the snatch grips are helping my "off the floor" strength, bench day Thursday!


School starts back next Monday, and for the first time in my life I'm actually looking forward to it. I'm tired of being a loser =[. Time to man up and get shit done its the only way I'm going to get a decent career in my area.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 14, 2014, 05:38:51 pm
Rep bench day!


Bench @70%:

285 x 8
285 x 12 (rep PR)

Paused bench:

255 - 2 x 5

225 AMRAP w/ram:

225 x 20

Tricep press downs:

3 x 15

Band pull aparts:

3 x 20

Band flyes:

50 reps

Core work:

150 reps


Overall very satisfied with today!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 16, 2014, 09:32:24 pm
Monday starts competition prep, and my first day back to college in 4 years. Very excited on both accounts.

Goals for November 8th:

585 squat
420 bench
600 deadlift
1,605 total

All very attainable I believe, looking forward to the next 10 weeks!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 18, 2014, 05:54:40 pm
Upper body accessory day!


Standing military press:

135 x 15
185 - 3 x 8


Paused close grip bench (holy hell harder than competition grip)

185 x 12
225 x 8
245 x 8

Tricep press downs:

3 x 15

Lat pull downs:

3 x 15

Rope curls:

3 x 15

Overhead dumbbell extension:

3 x 15

Rear delt flyes:

3 x 20

Core work:

150 reps


Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 20, 2014, 07:22:00 pm
Lower body accessory day!


8" block deadlift: (lockout work)

365 x 3
415 - 2 x 3

45 degree back raise:

3 x 15

Leg extensions:

3 x 15

Lying leg curl:

3 x 15

Calve raises holding 75lb DB's:

3 x 25

Core work:

150 reps


Felt good today, deadlifts will alternate from lockout work to deficits each week on lower body accessory days. Bench day tomorrow!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 21, 2014, 06:28:08 pm
Crappy heavy bench day:


Bench @80%

320 - 3 x 2 (felt heavy)

Pause bench:

275 - 2 x 3
275 x 7 (paused 8th rep too long)

Tricep press downs:

3 x 15

Pull aparts:

3 x 15

Core work:

150 reps



Took on a bathroom renevation project in my house, took 9 days and 1300 bucks to complete it. Wanted it finished before school started back so I skipped a ton of meals so I could focus on the project. Lost nearly 10lbs of BW in that length and my upper body lifts have suffered as a result. Once I start hitting the nutrition hard I should be back to normal in a week or two.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 22, 2014, 05:24:20 pm
Deadlift/Squat accessory day!

4" block pulls:

385 x 6
425 x 4
475 x 2 (very easy, goal is 545 x 3+ in a few weeks)

Sumo pulls (suck at sumo but I need the hip work)

225 x 12
275 x 10

Band good mornings:

3 x 15

Paused squats:

225 x 5
275 x 5
295 x 5

High rep squat:

315 x 12


Overall pleased with today, took it easy on block pulls the 4" variation I haven't used in a while. Also going to do rack pulls on this day and move lunges to lower body accessory day.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 26, 2014, 02:07:55 am
Upper body accessory day:

Standing military press:

135 x 15
185 x 12
205 x 5


Close grip paused bench:

225 x 8
245 x 8
275 x 5


Overhead dumbbell extension:

3 x 15


Lat pull downs:

4 x 15


Machine rows:

3 x 15


Machine 21's:

3 sets


Rope curls:

3 x 15


Rear delt flyes:

3 x 20


Core work:

200 reps



Overall felt great today, CG paused is by far my weakest bench variation which tells me my chest and shoulders overpower my triceps in the pressing movement of the bench, something ill strengthen this cycle that will hopefully carry over to a big PR!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 26, 2014, 02:43:02 pm
Squat/deadlift day!


Deadlift:

225 x 5
315 x 5
385 x 5
405 x 5
425 x 5 (top set for today and felt super easy!!)


Snatch grip deadlifts:

275 x 12
325 x 12


Squat:

275 - 4 x 5
275 - 2 x 6 (paused)

Core work:

200 reps



Everything was smooth and easy today even the top set on deadlift. This Saturday I may be traveling to train with a couple of local power lifters, one has deadlifted 730 @181 which is crazy! Hoping this happens because I know training with a couple of top lifters will help myself out a lot.

Lower body accessory day tomorrow!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: ChrisM on August 26, 2014, 11:42:06 pm
I weigh 181....I cant even fathom a 730lb dead lol! Thats insanity!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 27, 2014, 06:03:39 pm
Quick lower body accessory day:

Barbell good mornings:

3 x 12

45 degree back raise:

3 x 12

Leg extensions:

3 x 15.

Lying leg curls:

3 x 20

Barbell calve raises:

185 - 3 x 25

Band leg presses:

1 x 50


Left out deadlift variation today I want to be recovered for Saturdays training session.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 28, 2014, 12:46:06 pm
Bench day!


Bench:

305 - 2 x 5
315 x 4

Paused bench:

250 x 5
250 x 6

Incline bench:

135 x 15
185 x 10
205 x 10

Incline band flyes:

2 x 30

Core work:

200 reps


Bench is starting to come back slowly.

Expect some videos for Saturdays session.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 30, 2014, 06:05:19 pm
Small squat day!

Squat:

135 x 3
225 x 3
315 x 2
405 x 1
455 x 2
475 x 2
500 x 2 (PR)

Leg press:

4 x 15


Called it there, was basically getting a feel for the gym. The setup is really nice especially for powerlifting and strongman training. Had the opportunity to meet a few very talented lifters and overall the environment was great! Looking to make the journey once a month to train there and let lifters more knowledgeable than myself pick apart my technique and give me some much needed coaching.

Video will be up soon!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 30, 2014, 06:38:48 pm
http://youtu.be/hm1mJz_OaCs

500 x 2
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Raptor on August 30, 2014, 07:34:21 pm
They looked really easy and explosive
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on August 31, 2014, 11:19:56 am
http://youtu.be/hm1mJz_OaCs

500 x 2

gnarly.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 01, 2014, 05:51:56 pm
Lol! Thank you all. My strength is coming along nicely right now. From the looks of everything 1600 raw is definitely in the cards come November!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 01, 2014, 06:57:30 pm
Upper body accessory day!

Military press (standing)

135 x 15
155 x 8
185 x 8
205 x 6 (225 x 8 is my goal in a few weeks)


Close Grip bench press (paused reps)

185 x 8
225 x 8
245 x 8
275 x 7 (self handout, 8th rep in the tank. Will hit this for 10 with spotter in a couple weeks)

Band pull aparts:

4 x 15

Tricep press downs:

4 x 12

Dips:

3 x 12

Core work:

200 reps



Bench is back which is awesome!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on September 03, 2014, 01:49:02 pm
apologies if i or someone else asked this already, but what is "core work" for you?
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 03, 2014, 11:00:24 pm
apologies if i or someone else asked this already, but what is "core work" for you?

Typically a mixture of weighted crunches, hanging knee raises, high rep sets of crunches on a stability ball, and the occasional planks. Usually break it all up until I hit the amount of reps I list for my workouts lol.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 03, 2014, 11:03:12 pm
Lower body accessory day:

Deadlift:

295 x 3
365 x 3
415 x 3
460 x 4

Snatch grip DL off 2" blocks:

295 - 2 x 12

Leg extensions:

4 x 15

Leg curls:

4 x 15

Dumbbell calves raises:

4 x 20



Called it a day there, barbell at work is terrible for dead lifting the knurling is super slick even when using chalk. Bench day tomorrow!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 04, 2014, 08:25:12 pm
Quick bench day:

275 - 3 x 5
275 x 5 (3 second pause on chest in ram)

Incline bench:

135 x 15
185 x 15

Incline band flyes:

2 x 30

Core work:

150 reps


Just went through the motions today, weights are moving quick again thankfully!!!

Also considering experimenting with a Russian powerlifting program I found online, using my off season to experiment with it. Looks tough as shit lol!!

http://www.joeskopec.com/ruspeak.html


Also if anyone has IG feel free to follow me I keep a lot of training videos on there!

j_mckinney08


Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on September 05, 2014, 10:09:36 am
the russian routine looks alright but is that really enough DL volume? it's a core lift for competition, doesn't it make sense to practice it more often?
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 05, 2014, 05:49:29 pm
it's a core lift for competition, doesn't it make sense to practice it more often?

Absolutely, this is basically computing the volume and percentages for your main movements. Ill be plugging in accessory work for each training day. My secondary deadlift movement will alternate between block pulls, rack pulls, and deficit pulls. If I feel I need more work for the deadlift ill throw in an extra day devoted to deadlift work.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 05, 2014, 06:07:23 pm
SQ/DL assistance day!

Pause squat (pause 2 seconds in the hole)

275 x 10
300 x 8
315 x 6

High rep squat:

340 x 12

4" block pull:

315 x 3
405 - 2 x 2

Sumo DL:

225 x 10
315 x 4
405 x 2 (moved swiftly for sumo)

Lunges:

2 x 30yds


Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 06, 2014, 09:28:19 pm

http://youtu.be/xDmDYI95jPk

Experimented with a video app on my phone that will allow myself to condense clips together into one video to put on YouTube. Threw in the 475 x 2 set that happened right before the 500 x 2.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 08, 2014, 09:34:03 am
Upper body accessory day!

Standing military press:

135 x 12
155 x 10
185 x 8
210 x 5


Paused close grip bench:

135 x 10
225 x 6
245 x 6
295 x 5

Lat pulldowns:

4 x 12

Band pull aparts:

4 x 15

Dips:

3 x 12

Barbell curls:

4 x 12


Overall pleased with today, military and close grip both went smooth today.



Video is MO and CG sets:

http://youtu.be/5aqFYySjkck
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on September 08, 2014, 11:39:03 am
squats looked great. your heels were coming off the floor a little on the 475s but the front angle on the 500s didn't show any apparent movement.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 10, 2014, 05:07:14 pm
Random deadlift/accessory day after class day!

Deadlift:

405 x 3
455 x 2
500 x 4 (rep PR)

Snatch grip deadlift:

225 x 12
275 x 12

Hanging knee raises:

3 x 20


Accessory stuff after class!

Leg extensions:

4 x 15

Lying leg curls:

4 x 15

Lat pulldowns:

4 x 15

Machine curls:

4 x 15

Shrugs:

4 x 15

Core work:

150 reps



Very satisfied with today! Had more reps in the tank on 500, 600 come November is starting to look doable!!!!

Bench day tomorrow!!!

http://youtu.be/A7Vmr2iNaEQ
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 11, 2014, 02:59:58 pm
Bench day!

Bench:

310 x 8 (PR, 2 reps left in tank)
335 x 5 (hit this for 8 in a couple weeks)
350 x 2 ( in ram)
365 x 2 (in ram)

Paused close grip bench:

225 x 8
225 x 15


Incline band flyes:

3 x 20


Felt great today, bench is coming together perfectly right now.


Video is bench sets

http://youtu.be/C0SGbqA-Nkc
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 12, 2014, 03:48:50 pm
Decided to do some paused squats today!

275 x 3
295 x 3
315 x 3
365 x 3
405 x 3 (first time over 4 bills pause squatting moved very swiftly)


Upper body accessory day Monday!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 15, 2014, 05:28:20 pm
Upper body accessory day!


Standing military press:

135 x 12
155 x 12
185 x 10
225 x 5


Close grip bench (paused):

135 x 12
225 x 8
245 x 8
275 x 6
295 x 5


Lat pulldowns:

4 x 12

Machine rows:

4 x 12


Machine curls:

4 x 15

Tricep press downs:

4 x 12


Core work:

150 reps


Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 16, 2014, 05:47:55 pm
Quick deadlift day:

135 x 5
225 x 5
315 x 3
365 x 3
405 x 2
475 x 6 (PR with 2-3 reps left in tank)


Snatch grip deadlift:

225 x 12
275 x 12

Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 17, 2014, 05:10:44 pm
Lower body accessory day!

Paused squats: (2 second pause)

225 x 5
295 x 5
365 x 5

Leg extensions:

4 x 15


Lying leg curls:

4 x 15


45 degree back raise:

4 x 15

Barbell calve raises:

4 x 25

Core work:

150 reps


Worked on widening out my squat stance today, overall feel better with this new stance we will see what happens I suppose.

Bench day tomorrow.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 18, 2014, 02:08:19 pm
Bench day!


Bench:

225 x 3
275 x 3
315 x 8 (PR, 10 reps was there)
365 x 2

Paused bench:

295 x 5
305 x 5


Dips:

4 x 12

Band pull aparts:

4 x 15


Incline band flyes:

2 x 25


Bench is on the rise!!! 365 x 5 is the goal in 4-5 weeks.


http://youtu.be/DtQliJ6-sYI
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 19, 2014, 03:13:03 pm
http://youtu.be/OsvG48d8Gq0

Few sets of block pulls today!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 23, 2014, 09:48:46 am
Squat day:

Squat:

225 x 5
275 x 5
315 x 3
365 x 3
405 x 2
455 x 3 (looked crappy)
475 x 2 (went decent)

Paused squat:

275 x 6
335 x 6


Lunges:

3 x 20yds


Lower body accessory day tomorrow!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 23, 2014, 09:49:28 am
http://youtu.be/tgZures1QaE


Squat day video posted
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: seifullaah73 on September 23, 2014, 01:47:34 pm
Hey man

when you say paused squats, do you mean atg squats where you go all the way down and sit on your heels and relax and then go up or do you go deep squat but not atg and you are holding the tension at the spot; isometric workout and then go up. As I have seen some peoples paused squats go all the way down and sit on their heels, so their muscles are relaxed at that stage and then go up.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on September 23, 2014, 03:10:34 pm
nobody intentionally relaxes in the bottom of a deep squat. at least during a working set. that would be begging for a back injury.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: seifullaah73 on September 23, 2014, 04:34:46 pm
nobody intentionally relaxes in the bottom of a deep squat. at least during a working set. that would be begging for a back injury.

Because when I do paused squats I go all the way to the bottom with proper technique and relax in terms of relaxing my lower body muscles i.e. quads hams as I am sitting on my heels and not using my muscles to hold me in place so I relax my muscles but my upperbody stays the same maintaining straight back. So I mean relax the lower body as I am sitting on my heels just like in the box squat when you sit down weight is off your legs and on the box so you relax your legs, just an example as I know you just touch the box before going up.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 23, 2014, 06:30:12 pm
nobody intentionally relaxes in the bottom of a deep squat. at least during a working set. that would be begging for a back injury.

Completely agree with this statement!!!


And typically when I pause squat I stay "tight" throughout the entire movement, even paused in the hole I remain tight. My core stays tight, my glutes stay tight, even my hamstrings and the part of my back I have the bar sitting on remains tight. This reduces the risk of injury as well as properly teaches your body to adapt to squatting without momentum so your muscles are doing more work, it has also built a tremendous amount of explositivity in my squat technique.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: seifullaah73 on September 24, 2014, 05:37:25 am
nobody intentionally relaxes in the bottom of a deep squat. at least during a working set. that would be begging for a back injury.

Completely agree with this statement!!!


And typically when I pause squat I stay "tight" throughout the entire movement, even paused in the hole I remain tight. My core stays tight, my glutes stay tight, even my hamstrings and the part of my back I have the bar sitting on remains tight. This reduces the risk of injury as well as properly teaches your body to adapt to squatting without momentum so your muscles are doing more work, it has also built a tremendous amount of explositivity in my squat technique.

I See, so it is not atg paused squat either just a deep squat but paused in the hole so you remain tight in those areas, great, thanks guys
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Raptor on September 24, 2014, 05:38:10 am
At the level he's at, he can probably "afford" to relax. The problem is that he's programming himself for injury soon enough.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 24, 2014, 04:49:19 pm
At the level he's at, he can probably "afford" to relax. The problem is that he's programming himself for injury soon enough.

I can agree completely that working up to 90% on a random squat day is not ideal in most circumstances even in powerlifting unless it is meet day or your testing openers for the competition. I have had plenty of success at training between 70% and up to 85% (using a low rep range for 85%). From time to time when things are going smoothly I tend to push myself a bit harder as opposed to dialing it back a bit which is probably more ideal. Luckily decent technique, belt, and wraps limit my chance of injury although I agree I need to check my ego at the door sometimes especially being 6 weeks out from competition.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Raptor on September 25, 2014, 02:15:12 am
I was actually referring to seifullaah73 :P - the weights he squats are very light, that's why he can "afford" to relax in a paused squat. As soon as they get heavier, he'll find out that relaxing isn't really an option.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: seifullaah73 on September 25, 2014, 05:27:31 am
I was actually referring to seifullaah73 :P - the weights he squats are very light, that's why he can "afford" to relax in a paused squat. As soon as they get heavier, he'll find out that relaxing isn't really an option.

lol, I agree with you there, I still have yet to squat above 60kg.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 25, 2014, 01:31:31 pm
Lower body accessory day:

8" block pull (mimicking a rack pull height)

295 x 5
365 x 5
395 x 5

Snatch grip deadlift:

275 - 2 x 12

Leg extensions:

4 x 15

Leg curls:

4 x 15

45 degree back raise:

4 x 12

Barbell calve raises:

4 x 25

Core work:
150 reps

Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 25, 2014, 01:32:17 pm
Death by volume bench day:

5 x 3 @335lbs
3 x 3 @340lbs
2 x 2 @345lbs

Paused bench:

2 x 5 @275lbs

Band pull aparts:

4 x 25

Incline band flyes:

2 x 25

Pressing power was fried by my paused bench sets lol.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 25, 2014, 02:15:53 pm
http://youtu.be/3aqL_7Fvprc


Bench video from today!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 27, 2015, 03:38:19 pm
http://www.youtube.com/watch?v=YJccRwec5hQ




Sorry about the absence lol, anyways totaled 1,526lbs back in December via 556/391/578 an qualified for nationals with a class 1 total. Also placed second in the men's open division.

As of today I'm mostly focusing on school while still training. Haven't picked out another competition to do as of yet. My YT page has been updated a bit with newer videos feel free to sub and like. This vid is an accessory day from yesterday.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 29, 2015, 09:04:15 am
http://www.youtube.com/watch?v=6LBIcg7sWDA

Deadlift day:

410 x 2
340 - 6 x 3

Weighted 45 degree back raise:

3 x 15

Shrugs - 4 x 25

Band pull aparts- 3 x 25

One arm dumbbell row- 2 x 20

Core work- 100 reps


30yd sprints w/sled- 12 times

Overall solid day, deadlift strength is slowly coming back!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on June 30, 2015, 08:57:07 am
http://www.youtube.com/watch?v=iceR0N1YRk8


Bench day:

285 - 5 x 3

245 x 15 AMRAP set

235 - 2 x 8 close grip

245 - 3 x 3 incline

Tricep press downs- 3 x 20

Incline band flyes- 2 x 25

Core work: 100 reps


Sprints for cardio


Still working on my poverty bench, will be a while before I'm closing in on my old numbers.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 01, 2015, 09:42:45 pm
Back and biceps day:

Lat pull downs- 4 x 15-20

Machine row- 4 x 15-20

Meadow rows- 2 x 20

4" block pull:

295 x 5
365 x 5
405 x 5

Machine curls- 4 x 15-20

Hammer curls- 3 drop sets

Seated DB curl- 3 x 20

21's x 3 sets

This is basically just an extra work day I do at work while on lunch in between my powerlifting template, working on adding size to my lats and biceps.

Squat day tomorrow!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on July 02, 2015, 08:35:34 am
glad you're back. question: given your meet lifts, your working weights seem kind of low, at least for the rep ranges you're working in. like 365 x 6 is a strong squat but it wouldn't make me think you could squat 556. same for bench with 285 x 3 for working sets with a 391 max. and yet on that squat set it looks like you are decently challenged by the weight. what changed, or are you just some kind of 1RM monster who can't rep out to save his life?
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 02, 2015, 09:11:58 am
glad you're back. question: given your meet lifts, your working weights seem kind of low, at least for the rep ranges you're working in. like 365 x 6 is a strong squat but it wouldn't make me think you could squat 556. same for bench with 285 x 3 for working sets with a 391 max. and yet on that squat set it looks like you are decently challenged by the weight. what changed, or are you just some kind of 1RM monster who can't rep out to save his life?

You're correct on me low balling some of my best numbers, some of the problem was injuring myself back in February pulling 435 x 8 from a 1" deficit I tweaked something in my back and couldn't squat or deadlift heavy for about 2 months. My competition lifts was after a peaking phase in my training, the squat was in wraps and the wraps I use when castes hard enough gives me around 40-50lbs on my squat I just compete in a class that allows wraps (classic raw). My best lifts going in to December was a 525 squat, 365 x 3 bench, and a 525 deadlift for 3 reps. Coming in peaked I hit the 556 squat, 391 bench, 578 pull and I actually surprised myself there considering those numbers were uncharted terroritory for myself.

If I was to estimate my stats right now I'd say I'm at a 450-485 raw squat w/o wraps, a 350 touch n go bench and a high 4 to low 5 deadlift. Overall I'd say it will be a few months before I'm getting back close to those old numbers lol!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 02, 2015, 09:13:06 am
http://www.youtube.com/watch?v=OHKRkQkE8Ks

Squat day.

360 - 5 x 5
360 x 8

Paused squat:

295 x 5
315 x 3

Leg extensions- 4 x 20

Leg curls- 4 x 20

Core work- 100 reps

Sled sprints- 12 x 30yds

360 x 8 today was just to test my strength not too far off from the days I was hitting 405 for 6-8 reps raw w/o wraps.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on July 02, 2015, 09:31:14 am
makes sense. well, good luck getting back up over 1500.  :highfive:
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 02, 2015, 07:32:08 pm
makes sense. well, good luck getting back up over 1500.  :highfive:

Thank you for the support and confidence in my ability to do accomplish my goals. I enjoy the community here there are a lot of people very driven to achieve their goals!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 04, 2015, 09:34:33 am
http://www.youtube.com/watch?v=B4m7rFwikRQ

Accessory day!

Military press:

135 x 12
185 x 8
205 x 4
165 x 12

Spoto press:

225 x 5
250 x 5
270 x 5

Tricep dips:

3 x 12

Press downs:

3 x 25

Lateral raises:

3 x 12

Front raises:

3 x 12

Sled sprints for cardio
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 06, 2015, 09:23:04 am
http://www.youtube.com/watch?v=9B_gZwP79BA

Deadlift day

435 x 2

365 - 5 x 3

Weighted 45 degree back raise:

3 x 15

Band pull aparts:

4 x 25

Shrugs:

4 x 25

One arm DB row:

3 x 15

Core work: 100 reps



Sled sprints for cardio.


Heaviest I've pulled since February, far from spectacular however I believe I can get back above 500 in a few months. At the end of the day it was a confidence boost knowing this top set went so smooth for me.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 07, 2015, 09:31:44 am
http://www.youtube.com/watch?v=hJ_-LpqTb4o

Bench day (week 4 cube predator)

315 - 3 x 1
280 x 8
255 - 2 x 8 close grip
245 - 3 x 3 incline bench

Press downs - 3 x 20

Incline band flyes- 2 x 25

Core work - 100 reps



Sled sprints for cardio.

Kinda happy with how the 315 x 1 paused went, improvement towards my old numbers will be slow and steady considering bench has always been a stick in the mud for improvement lol.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 09, 2015, 03:31:06 pm
http://www.youtube.com/watch?v=c2syozKX6So


Squats @85%

385 - 9 x 3
405 x 3

Did some cardio and called it a day. Strength is coming back slowly but surely.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 10, 2015, 08:21:23 pm
http://www.youtube.com/watch?v=VtpUv1yJMtg


Accessory day:

Military press:

135 x 12
185 x 12
205 x 6

185 x 12 (seated)
205 x 6 (seated)

Spoto press:

225 x 8
275 x 5

Tricep dips - 3 x 15

Band pull aparts - 4 x 25

Finished off with a bit of cardio
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 13, 2015, 12:38:25 pm
Deadlift day!

Deadlift - 390 3 x 3
                315 3 x 3

45 degree back raise- 4 x 25

Band pull aparts- 4 x 25

One arm DB row- 3 x 12

Shrugs- 4 x 25

Core work- 100 reps

Strongman carries and sled sprints for cardio!

Program calls for 455 in two weeks, that will be the heaviest I've pulled since early February so I'm interested in seeing how it goes for me.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 14, 2015, 12:12:33 pm
http://www.youtube.com/watch?v=83MirtP5knQ

Cube predator week 5:

Bench @90/92.5/95%

315 x 1
325 x 1
335 x 1

Close grip bench:

265 - 2 x 8

Incline bench:

225 x 3
245 - 3 x 3
275 x 3

Tricep press downs:

3 x 25

Incline band flyes:

2 x 25

Core work- 100 reps




Finished off with a bit of cardio.

Have to say my bench is slowly progressing again, cube predator runs for 6 weeks and on week 6 you test for a new 1RM PR then plug in the new numbers and start over again. Overall I enjoy the intensity of this Template so I'll stick with it for quite a while and see what happens.








Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 16, 2015, 05:18:24 pm
#Invalid YouTube Link#

Smolov week 5 (modified template)

Squat- 350 - 4 x 7

Paused squat- 315 - 3 x 3

Leg extensions- 4 x 25

Leg curls: 4 x 25

Core work- 100 reps

Finished out with some cardio.

Will post the video in a few hours
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 17, 2015, 05:09:48 pm
[youtubeKDYoIBXctrM][/youtube]
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 17, 2015, 05:10:51 pm
http://www.youtube.com/watch?v=KDYoIBXctrM
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 26, 2015, 07:50:33 pm
Just an update on training over the last week.

Came in on squat day and worked up to 445 for a single w/o wraps, felt like I had up to 465 for sure. However 445 is the heaviest I've went in several months and I'm happy with how it felt. Time to plug in some new numbers and start the modified smolov squat cycle all over again.

Later on in the week I came in to hit up a few heavy singles on bench, first off I'll say I love the cube predator cycle it worked on getting some of my strength back as well as my confidence. Numbers went:

315 x 1
345 x 1 (felt heavy as I came down, heaviest attempt in 8 months and it came back up smooth)
360 x miss (honestly felt I had this weight in me, however I could tell my tricep strength needs more work if I want that upper 3 bench back. Got the weight about 4-5 inches off my chest and stalled)

To help build my triceps I'm doing some added bench work on accessory day after my overhead work. Plenty of close grip and paused bench work to get my poverty bench going again.

Back to updating my log regularly this week, as well as more videos.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 28, 2015, 07:43:29 pm
Deadlift day:

435 x 2
365 - 3 x 3

Back raises:

4 x 20

Band pull aparts:

4 x 25

Shrugs:

4 x 25

Core work:

100 reps


Sprints for cardio!

Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 28, 2015, 07:52:02 pm
http://www.youtube.com/watch?v=tMcDyM1GDkc

Cube predator cycle 2/week 1:

Bench:

285 - 5 x 3

AMRAP sets:

245 x 15 / 245 x 7.5 (paused second set was fried by this point, couldn't lock rep 8)

Close grip bench:

235 - 2 x 6

Incline bench:

225 - 3 x 5

Tricep press downs:
3 x 20

Band flyes:

2 x 25

Finished with some strongman cardio.

Collabed a video with my training partner today, overall a good day of training.









Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 30, 2015, 11:05:27 pm
 http://www.youtube.com/watch?v=7pIy21OvkEc

Squat day:

350 - 4 x 7

365 x 2 was going for a quick set of 8-10 reps but my belt popped loose on the third rep so I dumped the weight.

Paused squat:

225 x 5
275 x 5
315 x 3
335 x 3

Core work:

100 reps


Sled sprints for cardio, squat is going well so far. Definitely see 500+ w/o wraps in my future.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 31, 2015, 06:25:58 pm
http://www.youtube.com/watch?v=WcMJICnw2y4

Accessory day!

Standing military press:

135 x 10
155 x 10

Seated military press;

205 x 6
225 x 5

Bench:

220 x 20
225 x 15 (close grip)
255 x 15 (overload in ram)

Tricep dips:

3 x 12

Seated side laterals:

3 x 12

Core work:

100 reps


Did hydrant carries for cardio!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on August 01, 2015, 11:27:39 pm
if internet gurus and common sense are to be believed, it seems like you're not getting enough pulling volume for all the pushes you do. lots of bench variations, dips, etc. but not a lot of rows or pull ups or chin ups. just an observation.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 04, 2015, 05:07:35 pm
if internet gurus and common sense are to be believed, it seems like you're not getting enough pulling volume for all the pushes you do. lots of bench variations, dips, etc. but not a lot of rows or pull ups or chin ups. just an observation.

Your observation is quite correct, I added a back and bicep day on Wednesday that involves a lot of lat work and rowing motions because I too felt it was important for my pulls as well as having a broader foundation during my bench days. I may have forgot to log a couple of my Wednesday workouts, they take place on my lunch break at work in the hospitals gym. Thanks for the reply and for viewing my journal  :headbang:
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 04, 2015, 05:09:19 pm
http://www.youtube.com/watch?v=we5SArRQQzY

Bench day!

Bench:

300 - 3 x 2
300 x 4

AMRAP bench set:

230 x 20

Close grip bench:

265 x 4
275 x 4

Incline bench:

245 - 2 x 4
185 x 15 (dropset)

Didn't have time to do any accessories today, overall good day today the extra volume on accessory days is slowly helping my bench out.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 04, 2015, 05:16:13 pm
Monday deadlift day!

Deadlift:

365 x 3
405 x 3
455 x 2 (heaviest pull in 9 months)

4" block pull:

385 - 2 x 5

45 degree back raise:

3 x 20

Band pull aparts:

4 x 25

One arm DB row:

100's - 3 x 15

Shrugs:

4 x 25

Core work:

100 reps


Sled sprints for cardio.

Was fatigued from reflooring some of my master bedroom from the weekend, but still came in and handled 455 very smoothly. Next week is 475 looking forward to seeing how it goes.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 07, 2015, 09:23:52 pm
Wednesday workout.


Standing machine curls:

4 x 20

Hammer DB curl:

6 dropsets total

Seated machine curl:

4 x 20

Lat pull downs:

4 x 20

Machine rows:

4 x 20

Barbell rows:

3 x 12

Meadow rows:

2 x 30

Core work:

100 reps


Accessory day from today:

Standing MP:

135 x 12
155 x 12
185 x 8

Bench:

2 AMRAP sets with 65% (1 set TNG and 1 set paused)

230 x 15
230 x 12

2 AMRAP close grip with 70% of CG max (1 set TNG and 1 set Paused)

245 x 12
245 x 10

Seated side laterals:

3 x 20

Tricep dips:

3 x 15

Core work:

100 reps


Sled sprints for cardio
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 10, 2015, 05:20:47 pm
Deadlift day:

225 x 5
315 x 5
365 x 3
405 x 1
475 x miss

Shrugs:

4 x 25

One arm DB rows:

3 x 15

45 degree back raise:

4 x 15

Core work:

100 reps


Sled sprints for cardio.


Just wasn't feeling anything heavy today, the good news is I can get back to pulling well over 500+ if I put enough hard work in. Now it's time to address my weaknesses and forge a better deadlift program, I need to address strength and speed off the floor so I'm going to start pulling from a small deficit as an accessory movement however my T-Spine region absolutely hates heavy deficits so I will keep the weights a tad lighter and do a bit of volume. Also missed 4" block pulls with this current deadlift template that's an accessory that has always helped my deadlift strength.

Time to sit down map out a new template and start it Monday!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 11, 2015, 05:06:18 pm
http://www.youtube.com/watch?v=yVe2Rs_sUFA

Bench day!

Bench:

285 - 3 x 3
285 x 6

AMRAP sets:

245 x 15
245 x 10 (Paused)

Close grip bench:

275 - 2 x 4

Incline bench:

245 - 3 x 3

Tricep press downs:

4 x 25

Incline band flyes:

2 x 25

Core work:

100 reps


Bench is feeling solid, the twice a week approach seems to be helping some.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 15, 2015, 11:54:42 pm
Sorry for the delay in updates but here's some recent training.

Squat day:

370 - 7 x 5 (felt heavier than usual but got my reps in)

Paused squat:

315 - 3 x 3

Sled sprints for cardio.



Accessory day!

Military press:

135 x 12
155 x 12
185 x 8
205 x 4 (felt great and fast, hopefully a good sign for my overhead strength)

Bench AMRAP sets:

240 x 18 (left two reps in tank due to lack of spotter lol)

240 x 10 (paused)

205 x 15 (close grip)

225 x 8 (paused close grip)

Overhead DB extension:

4 x 15

Triceps press downs:

3 x 15

Machine overhead press:

4 x 15

Core work:

100 reps



Think it's about time to lock things down diet wise and up the conditioning work a bit, eyeballing two competitions for December and February need to get my BW back down to the 275 range for competition. Honestly wouldn't mind getting down to about 260 over the next 8-10 months.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 16, 2015, 07:30:47 pm
http://www.youtube.com/watch?v=Q5RduPzTCTs

Deadlift:

335 - 2 x 4
355 x 3

4" block pull:

335 x 3
355 x 3
385 x 3

1" deficit pull:

285 x 5
295 x 5
305 x 5

Shrugs:

4 x 25

Band pull aparts:

4 x 25

One arm DB row:

3 x 12

45 degree back raise:

4 x 15

Core work:

100 reps


5 x 50yd sprints for cardio.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on August 16, 2015, 07:55:14 pm
New deadlift template did a solid job of kicking my butt today, pulls from the floor and blocks will have the percentages waving so each week the weights will get slightly heavier. Doing deficits again because they have always worked, however I'm keeping them kinda light and hammering volume because my T-Spine area tends to flare up when I got heavy on deficits.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 05, 2015, 05:02:16 pm
http://www.youtube.com/watch?v=yHZ4FYvZ1gE

Accessory day:

Military press:

185 x 8
205 x 5
165 - 5 x 10

Paused bench:

245 x 12 (to chest)
245 x 12 (to 1 board)

Close grip pause bench:

245 x 10 (to a 2 board)

Tricep press downs:

4 x 20

Core work:

100 reps

Sled sprints for cardio!!!


Haven't posted in a while, training has been going solid despite being neck deep in homework and balancing other things among that. Gonna try to post 3-4 times a week minimum to keep my log updated.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 12, 2015, 11:28:44 am
http://www.youtube.com/watch?v=fT8WH1Pfqkk

Accessory day:

Military press:

185 x 8
225 x 4 (not far off from a PR)
170 - 5 x 10

Bench:

185 - 2 x 25

Using the 5thSet method by Swede Burns for my bench on accessory days, you start at 55% of your 1RM and if you get the 2 x 25 you go up 5lbs each week until you fail then you stay at that weight until you start progressing again. It's also done with a wider grip (two fingers wider than competition grip). Even though the weight was easy the volume pumped up my chest and lats like crazy.


Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on September 12, 2015, 11:51:15 am
forgive me if i've asked this already, but why don't you lock out?
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: maxent on September 12, 2015, 11:56:08 am
forgive me if i've asked this already, but why don't you lock out?

probably avoiding the roof
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 15, 2015, 02:13:09 pm
forgive me if i've asked this already, but why don't you lock out?

That's actually a good point, basically it's partially saving my joints and partially bad habits of missing the last .5" to 1" of lockout. And I'm glad you brought that up because I need to be more accountable with those reps on both OHP and BP. So the honest answer is there's really no reason for missing the last part of lockout, so I'm going to make a note to ensure I hit 100% ROM on my pressing days.

And if I'm not mistaken I believe the 45's at full lockout misses the ceiling by about an inch or two lol.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on September 15, 2015, 02:24:24 pm
And if I'm not mistaken I believe the 45's at full lockout misses the ceiling by about an inch or two lol.

plenty of space  ;D
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: chrisbro1 on September 16, 2015, 07:08:52 pm
forgive me if i've asked this already, but why don't you lock out?

That's actually a good point, basically it's partially saving my joints and partially bad habits of missing the last .5" to 1" of lockout. And I'm glad you brought that up because I need to be more accountable with those reps on both OHP and BP. So the honest answer is there's really no reason for missing the last part of lockout, so I'm going to make a note to ensure I hit 100% ROM on my pressing days.

And if I'm not mistaken I believe the 45's at full lockout misses the ceiling by about an inch or two lol.

Not worth the strain on the joints IMO.  Locking out was one of the first things that went out the window when I focused on power lifting, though I may train much differently than you.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on September 16, 2015, 10:00:47 pm
http://www.youtube.com/watch?v=vTA4efU9JHo

Bench day:

280 x 3
315 x 2
315 x 4
250 x 12

Close grip bench:

275 x 5
245 x 8

AMRAP pause sets:

250 x 8 (one board)
245 x 8 close grip
225 x 12 (close grip two board)

Tricep press downs:

4 x 20



Overall solid day, bench is coming back strong just gonna ride the template and see what happens.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on October 26, 2015, 12:36:10 am
http://www.youtube.com/watch?v=rf1npMbgr5M

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.

Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on October 26, 2015, 07:48:10 am
fuck that is strong pressing.  :lololol:
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on October 27, 2015, 01:07:45 pm
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.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on October 28, 2015, 05:35:08 pm
http://www.youtube.com/watch?v=0aVT6z-l7Xg

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.

Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 01, 2015, 12:12:47 am
[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!!!!

Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 01, 2015, 12:15:49 am
#Invalid YouTube Link#
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: adarqui on November 01, 2015, 12:29:56 am
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.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 01, 2015, 12:49:46 am
http://www.youtube.com/watch?v=-J5lgszVCqU
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 01, 2015, 12:56:26 am
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!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 03, 2015, 11:06:44 am
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. 
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 05, 2015, 10:49:52 am
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!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 08, 2015, 11:57:07 pm
http://www.youtube.com/watch?v=DPFLdVWtBKw

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!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 12, 2015, 02:16:09 pm
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:
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on November 12, 2015, 02:35:32 pm
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.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 12, 2015, 07:06:54 pm
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
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Raptor on November 13, 2015, 08:41:08 am
Do you use suicide grip on the bench presses? Here pretty much everybody does.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 17, 2015, 09:23:58 pm
http://www.youtube.com/watch?v=SXuzdaFUPjk


Vid is my squats from today!


Anyways time to update my log starting with my deadlift day yesterday.


DL- 225 x 8
       315 x 5
       365 x 3
       405 x 1
       455 x 1 (heaviest pull in a long time went very smooth, 500 should be there)

2" block pull:

325 x 15



Squat day/back and biceps

Squat:

225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1 (went up easy, 500 in sleeves should happen soon.)

Cable curls:

4 x 20

Standing ez barbell curl:

4 x 15

Hammer curl:

3 x 20

Machine preacher curl:

4 x 15

Barbell rows:

185 - 4 x 15

Lat pull downs:

4 x 15

Seated rows:

4 x 20

One arm machine row:

3 x 15

Weighted crunches:

4 x 25


Overall everything is feeling great right now, gonna keep busting my tail and hope it takes me somewhere!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 17, 2015, 09:26:03 pm
Do you use suicide grip on the bench presses? Here pretty much everybody does.

Typically I do use a grip like that, my bar placement and grip strength helps keep things in check, have never dropped a bar while benching before so as long as everything feels good I'll go with what works lol.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on November 17, 2015, 10:37:03 pm
ermahgerd berskertberl shers.

i can't even imagine squatting in squishy shoes. chucks i can see, barefoot i can see. basketball shoes just seems crazy. have you thought about buying squatting shoes?
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 18, 2015, 01:36:45 am
ermahgerd berskertberl shers.

i can't even imagine squatting in squishy shoes. chucks i can see, barefoot i can see. basketball shoes just seems crazy. have you thought about buying squatting shoes?

Honestly I've never gave much thought to the type of shoes I squat in, at least when I'm training squats lol. However I do own a pair of chucks that I compete in and I usually keep them in my home gym, I probably need to break those suckers back out and start using them again. And I'll most definitely own me a nice fancy pair of squat shoes someday it's just not high up on my priorities list currently.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 19, 2015, 09:51:56 am
Bench day update:

Had to rush quite a bit today, my wife had clinical all day and my parents had doctor appointments so I was with my son all day until time for work. He basically sat and watched cartoons on his iPad while I benched real quick lol.

Bench:

285 - 4 x 2
285 x 10 (5thset about 2 reps shy of AMRAP, had no spotter haha)

Paused close grip to a two board:

255 x 12

Paused competition grip to a two board:

255 x 15


Wrapped it up there and kept it short and sweet, running the 5thset protocol for my main movement now which basically calls for 4 x 2 @80% and the 5th set being an AMRAP. Going to see where it takes me.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 21, 2015, 10:52:59 pm
http://www.youtube.com/watch?v=dfLwyuAeF18


Video is from accessory day tonight, gonna start my log update with my squats from last night.


Squat:

275 x 6
315 x 6
325 x 8 (very easy set)

Paused squat:

275 x 5
315 x 5

Leg extensions:

4 x 25

Lying leg curls:

4 x 25



Accessory day:

Seated MP:

135 - 2 x 12
185 x 12
205 x 12
245 x 3
255 x 3 (lifetime PR!)

Flat bench:

225 x 22
275 x 15 (light reverse band setup, took maybe 20-25lbs off the bottom of the lift)

Incline DB:

75's - 2 x 30

Band pull aparts:

4 x 35

Press downs:

4 x 20

Sprints for cardio post workout.


Felt like I had a set of 4 tonight with the 255 x 3 if I had a spotter for a handout, no big deal though I believe chasing a 315 seated military press would be a good goal to have in mind for myself.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on November 22, 2015, 01:13:11 pm
forking strong. nice job.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 22, 2015, 10:27:01 pm
forking strong. nice job.

Thank you, just putting in hardwork and dedication to see where it can get me lol.




Sunday update:

Did 25 minutes of cardio tonight, my Saturday and Sunday cardio sessions is very basic consisting of sprints at an RPE of about 6.5 out of 10 and instead of doing standing rest periods between sets I'll walk the length that I'm sprinting until I catch my breath then I'll continue to sprint again. This will take place weekly as I'm looking to trim up some body fat and bring back some respectable conditioning.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 24, 2015, 12:12:52 pm
Yesterday's deadlift day:

225 x 8
315 x8
365 x 8
390 x 3

Rack pull (from lowest pin)

225 x 6
315 x 8
365 x 6

45 degree back raise:

4 x 15

band pull apart:

4 x 35

Shrugs:

4 x 25

some random cardio post workout.



today's top set was super easy (390 x 3), hammering volume has aided in familiarizing myself with good technique in the deadlift. So with that said I'm keeping the volume and will end with a last set of a decently heavy triple (weight with the triple will increase 5-10lbs each week). Also completely forgot my AMRAP set I was suppose to do on rack pulls lol!!!

So happy the semester ends in less than 3 weeks, looking forward to a slight break. Brightside at least I start on my BSN (Bachelor's of Nursing) pre-reqs next semester so I can knock those out while waiting to see if I get into Nursing school next Fall.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on November 25, 2015, 04:56:35 pm
http://www.youtube.com/watch?v=1agjFFQUfio


Bench day:

285 - 4 x 2
285 x 10

Close grip bench:

275 x 5

Paused bench:

255 x 12
255 x 12 (2 board)
245 x 12 (close grip/two board)

Press downs:

4 x 25

Pull aparts:

4 x 35

Little bit of cardio as a finisher.

Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on December 01, 2015, 12:59:41 pm
been a few days since an update so here goes:

A lot going on for Thanksgiving as I traveled out of town to be with family, as a result missed a squat day/accessory day/and deadlift day. Really not too worried about this because I feel a lot more recovered than usual right now so maybe this little break will do more good than harm, resuming training tomorrow with my bench day and I'm moving the weight up 5lbs since last weeks sets were so easy. Expect a lifting video update sometime tomorrow afternoon, also going to work on getting more squat and deadlift videos up (especially deadlift vids).

Also pre-ordered Chad Wesley Smiths new ebook from www.jtsstrength.com I really enjoy his works and he also applies a good deal of science to his methods for strength training and powerlifting. book is supposed to be over 200+ pages and include 7 different lifting templates he has utilized for himself as well as some of his clients, the dude is also a genius with peaking for performance especially in powerlifting. For those who don't know of him he has totaled 2300+ raw as a SHW and is a 970lb raw squatter (belt and wraps). May throw up a review of that book in the future.

In the mean time everyone keep training hard for those goals!!!!!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on December 03, 2015, 12:55:10 am
http://www.youtube.com/watch?v=Lcul1iRgEh8


Quick bench day:

290 - 3 x 2 (paused)
             X 4 (paused)
             X 7 (sandbagged AMRAP)

Close grip bench:

275 x 6

2 board bench:

275 x 12


Finished with some cardio.



Won't be so rushed after next week when I get finals over with, also will do more videos as well. Over break wouldn't mind doing a couple vids on some of the equipment I train in and explain what works the best and for the best price (elbow sleeves, knee sleeves, knee wraps, wrist wraps, wrist straps, etc).

My bench feels great though, need to plan out a complete block of training and start maxing at the end of each block (6-10 weeks).

Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Mutumbo000 on December 03, 2015, 01:04:44 am
Strong lifts bro!

What's your height and weight if you don't mind me asking?
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on December 03, 2015, 01:13:07 pm
Strong lifts bro!

What's your height and weight if you don't mind me asking?


6'1" and morning weight is sitting about 310 right now, slowly cutting back down to the 275 range and depending how I feel there I may drop on down to 260ish I feel the best around that weight. I can usually dunk a basketball around that weight as well, honestly there's no excuse to be at my current size anyways so I'm going to re-evaluate my cardio training and switch it to tempo style (inspired to by Chad Wesley Smith's new ebook) and also keep the diet on lockdown. I can cut body fat very quickly as long as I adhere to a strict diet and do cardio 3-4 times a week consistently, and plus lets face it I belong to a vertical jump community here so why not try to dunk a basketball again while getting back in shape lol.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: T0ddday on December 03, 2015, 08:06:41 pm

6'1" and morning weight is sitting about 310 right now, slowly cutting back down to the 275 range and depending how I feel there I may drop on down to 260ish I feel the best around that weight. I can usually dunk a basketball around that weight as well, honestly there's no excuse to be at my current size anyways so I'm going to re-evaluate my cardio training and switch it to tempo style (inspired to by Chad Wesley Smith's new ebook) and also keep the diet on lockdown. I can cut body fat very quickly as long as I adhere to a strict diet and do cardio 3-4 times a week consistently, and plus lets face it I belong to a vertical jump community here so why not try to dunk a basketball again while getting back in shape lol.

Damn...   That would put my fat person performance to shame!  My greatest fat accomplishment is dunking at 5'11 225... Dunking at 6'1 260 would be a lot more impressive... Probably equal to me doing it around 245 or so...  above 235 I feel like I can barely move. 
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on December 04, 2015, 06:58:43 pm

6'1" and morning weight is sitting about 310 right now, slowly cutting back down to the 275 range and depending how I feel there I may drop on down to 260ish I feel the best around that weight. I can usually dunk a basketball around that weight as well, honestly there's no excuse to be at my current size anyways so I'm going to re-evaluate my cardio training and switch it to tempo style (inspired to by Chad Wesley Smith's new ebook) and also keep the diet on lockdown. I can cut body fat very quickly as long as I adhere to a strict diet and do cardio 3-4 times a week consistently, and plus lets face it I belong to a vertical jump community here so why not try to dunk a basketball again while getting back in shape lol.

Damn...   That would put my fat person performance to shame!  My greatest fat accomplishment is dunking at 5'11 225... Dunking at 6'1 260 would be a lot more impressive... Probably equal to me doing it around 245 or so...  above 235 I feel like I can barely move.

I'm fairly functional at 310 because of my build, I can still grab a 10' rim pretty well and run pretty good for my size. But that's still no excuse to stay around my current BW when I can improve myself a lot better by weighing 40-45lbs less and becoming just better overall health wise. Plus I feel like heaven when my resting HR is in the low 50's so I really need to kick some tail and get in better shape lol.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on December 04, 2015, 07:06:51 pm
Squat day:

225 x 8
275 x 5
315 x 6
345 x 8 (top set and was super easy)

Paused squats:

300 - 2 x 6 (2 second pause in the hole)

Cardio:

Tempo style cardio utilizing a weight sled with 50lbs on it, tempo went as followed:

30 second run around 60-70% of effort/15 seconds of fast walking/repeat cycle for a total of 6 times which equals 1 set.

Did that for two sets and it felt great, keeping this incorporated at least 3-4 times a week. Time to start shedding some body fat!


Threw my chucks back on today for the first time in forever. Forgot how much I love squatting in them and I could feel a difference right away. I need to map out a training block in the near future, once I do that I'll probably deload next week and hit it hard the following week.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: Mutumbo000 on December 04, 2015, 07:42:52 pm
Strong lifts bro!

What's your height and weight if you don't mind me asking?


6'1" and morning weight is sitting about 310 right now, slowly cutting back down to the 275 range and depending how I feel there I may drop on down to 260ish I feel the best around that weight. I can usually dunk a basketball around that weight as well, honestly there's no excuse to be at my current size anyways so I'm going to re-evaluate my cardio training and switch it to tempo style (inspired to by Chad Wesley Smith's new ebook) and also keep the diet on lockdown. I can cut body fat very quickly as long as I adhere to a strict diet and do cardio 3-4 times a week consistently, and plus lets face it I belong to a vertical jump community here so why not try to dunk a basketball again while getting back in shape lol.

That's cool. You'll still be able to drop weight and keep gaining strength. Dunking at 260lbs is beast.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on December 18, 2015, 09:23:23 pm
http://www.youtube.com/watch?v=vOLfUO4q3d8


Week one of my new template is officially in the books, I'll start updating again frequently Monday.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on December 21, 2015, 12:57:27 am
Just a quick update:

I've been very consistent on the cardio portion of my training, in the last four weeks I have averaged four cardio sessions per week. As a result I can tell a difference in recovery and overall health, and I'm starting to notice a slight difference in how my clothes fit. Dieting is going good and I can tell it's easier to manage my appetite now, nothing big but a step in the right direction.

Training this week will be slightly different due to the upcoming holidays, so basically I'll be training Monday thru Thursday then traveling out of town for a couple days to celebrate Christmas. I hope everyone has a wonderful holiday and stay hungry for those goals!!!!!

Also for this semester of school I managed a 3.769 GPA and I am very thankful for that as that brought my GPA average since I've been in college up to a 3.6 now if I can get my darn ACT score to reflect my GPA then getting into nursing school shouldn't be impossible. I'm just going to keep working hard and hope my prayers get answered, all else fails at least my wife only has 18 months left until she becomes an RN. However at this point I'd rather take a good kick to the groin than have to set out another year pending I don't get in when I apply this coming Spring.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: LBSS on December 21, 2015, 08:56:11 am
good luck with the ACT, man!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: adarqui on December 21, 2015, 01:07:51 pm
Just a quick update:

I've been very consistent on the cardio portion of my training, in the last four weeks I have averaged four cardio sessions per week. As a result I can tell a difference in recovery and overall health, and I'm starting to notice a slight difference in how my clothes fit. Dieting is going good and I can tell it's easier to manage my appetite now, nothing big but a step in the right direction.

nice!



Quote
Training this week will be slightly different due to the upcoming holidays, so basically I'll be training Monday thru Thursday then traveling out of town for a couple days to celebrate Christmas. I hope everyone has a wonderful holiday and stay hungry for those goals!!!!!

same to you man.



Quote
Also for this semester of school I managed a 3.769 GPA and I am very thankful for that as that brought my GPA average since I've been in college up to a 3.6 now if I can get my darn ACT score to reflect my GPA then getting into nursing school shouldn't be impossible. I'm just going to keep working hard and hope my prayers get answered, all else fails at least my wife only has 18 months left until she becomes an RN. However at this point I'd rather take a good kick to the groin than have to set out another year pending I don't get in when I apply this coming Spring.

those are great marks. Dean's List status. what do you have to get on your ACT to get into nursing school?

pc!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on December 21, 2015, 05:04:32 pm
good luck with the ACT, man!

Thank you!


 
Just a quick update:

I've been very consistent on the cardio portion of my training, in the last four weeks I have averaged four cardio sessions per week. As a result I can tell a difference in recovery and overall health, and I'm starting to notice a slight difference in how my clothes fit. Dieting is going good and I can tell it's easier to manage my appetite now, nothing big but a step in the right direction.

nice!



Quote
Training this week will be slightly different due to the upcoming holidays, so basically I'll be training Monday thru Thursday then traveling out of town for a couple days to celebrate Christmas. I hope everyone has a wonderful holiday and stay hungry for those goals!!!!!

same to you man.



Quote
Also for this semester of school I managed a 3.769 GPA and I am very thankful for that as that brought my GPA average since I've been in college up to a 3.6 now if I can get my darn ACT score to reflect my GPA then getting into nursing school shouldn't be impossible. I'm just going to keep working hard and hope my prayers get answered, all else fails at least my wife only has 18 months left until she becomes an RN. However at this point I'd rather take a good kick to the groin than have to set out another year pending I don't get in when I apply this coming Spring.

those are great marks. Dean's List status. what do you have to get on your ACT to get into nursing school?

pc!

Thanks for the compliment, cut off for nursing is a 19 and I only managed a 21 on my first attempt at the ACT. Just recently took another stab at it a week ago just waiting for the results to be posted. Even though I'm already above the cut off the program for all three schools I'm applying for is extremely competitive so every point above 21 counts to improve my odds of acceptance.

Original goal is a 24 because they offer a special acceptance rule that states a 24 on the ACT and a GPA 3.5 or higher gets granted automatic acceptance.
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on December 24, 2015, 09:51:02 am
http://www.youtube.com/watch?v=FpBddbFZSgQ


Week 2 of training is in the books, due to the holidays I didn't get an accessory day in but I don't think it's a big deal.

Days went as followed:

Deadlift day

Deadlift- 295 x 10
               315 x 8
                375 x 3

2" block pull:

305 x 8
325 x 8
365 x 8

Back raises: 4 x 15

Band pull aparts: 4 x 35

Shrugs: 4 x 25


Finished out with cardio.



Bench day:

285 - 4 x 2 (paused)
          X 6 (paused)
          X 9 (touch and go)

Wide grip bench to a 2 board:

245 x 18

Tricep press downs: 4 x 15

Incline band flyes: 2 x 25

Band pull aparts: 4 x 35


Finished with cardio.



Squat day:

315 - 5 x 7

Paused squat:

315 - 2 x 3

Finished with cardio.



Overall feeling good, and hoping for some decent numbers after this 12 week training block!

Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on January 04, 2016, 01:25:51 am
http://www.youtube.com/watch?v=GRyHYMPoiFo



Week 3 of training ^^^^


Everything is going well so far, on week 5 percentages go up a tad so I'm looking forward to going up in weight. At some point I'll type out this template as it was originally written so I can share it and also keep it documented for future use.

Hoping to hit some decent numbers at the end of this 12 week training cycle!
Title: Re: J_Mckinney08's Powerlifting Journal
Post by: J_Mckinney08 on July 01, 2018, 05:26:24 pm
Man! I had no idea it has been this long since I've posted here lol!

Might as well give an update

So anyways the biggest update is that I graduated nursing school back in May and I am now waiting to take my boards, once I pass my income status will go through the roof which will allow me to upgrade my home gym significantly  :)

Far as lifting I stayed fairly consistent even through all of the studying and clinical I endured while in the program. I started a good hypertrophy bodybuilding style template the week after graduating and it has been working pretty good, main goal is to lean out and lose all the crap weight I gained during nursing school, rehabbing a small back tweak right now but I'll pick back up posting once I'm full force in the gym again!