Author Topic: J_Mckinney08's Powerlifting Journal  (Read 74670 times)

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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #150 on: August 04, 2015, 05:16:13 pm »
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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.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #151 on: August 07, 2015, 09:23:52 pm »
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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
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #152 on: August 10, 2015, 05:20:47 pm »
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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!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #153 on: August 11, 2015, 05:06:18 pm »
+1
<a href="http://www.youtube.com/watch?v=yVe2Rs_sUFA" target="_blank">http://www.youtube.com/watch?v=yVe2Rs_sUFA</a>

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.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #154 on: August 15, 2015, 11:54:42 pm »
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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.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #155 on: August 16, 2015, 07:30:47 pm »
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<a href="http://www.youtube.com/watch?v=Q5RduPzTCTs" target="_blank">http://www.youtube.com/watch?v=Q5RduPzTCTs</a>

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.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #156 on: August 16, 2015, 07:55:14 pm »
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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.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #157 on: September 05, 2015, 05:02:16 pm »
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<a href="http://www.youtube.com/watch?v=yHZ4FYvZ1gE" target="_blank">http://www.youtube.com/watch?v=yHZ4FYvZ1gE</a>

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.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #158 on: September 12, 2015, 11:28:44 am »
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<a href="http://www.youtube.com/watch?v=fT8WH1Pfqkk" target="_blank">http://www.youtube.com/watch?v=fT8WH1Pfqkk</a>

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.


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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #159 on: September 12, 2015, 11:51:15 am »
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forgive me if i've asked this already, but why don't you lock out?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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maxent

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Re: J_Mckinney08's Powerlifting Journal
« Reply #160 on: September 12, 2015, 11:56:08 am »
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forgive me if i've asked this already, but why don't you lock out?

probably avoiding the roof
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #161 on: September 15, 2015, 02:13:09 pm »
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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.
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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #162 on: September 15, 2015, 02:24:24 pm »
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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
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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chrisbro1

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Re: J_Mckinney08's Powerlifting Journal
« Reply #163 on: September 16, 2015, 07:08:52 pm »
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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.

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #164 on: September 16, 2015, 10:00:47 pm »
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<a href="http://www.youtube.com/watch?v=vTA4efU9JHo" target="_blank">http://www.youtube.com/watch?v=vTA4efU9JHo</a>

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.
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