Author Topic: J_Mckinney08's Powerlifting Journal  (Read 23366 times)

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Raptor

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Re: J_Mckinney08's Powerlifting Journal
« Reply #180 on: November 13, 2015, 08:41:08 am »
0
Do you use suicide grip on the bench presses? Here pretty much everybody does.

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #181 on: November 17, 2015, 09:23:58 pm »
+3
<a href="http://www.youtube.com/watch?v=SXuzdaFUPjk" target="_blank">http://www.youtube.com/watch?v=SXuzdaFUPjk</a>


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!
"Passion trumps everything"  - Dave Tate

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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #182 on: November 17, 2015, 09:26:03 pm »
0
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.
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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #183 on: November 17, 2015, 10:37:03 pm »
+1
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?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #184 on: November 18, 2015, 01:36:45 am »
0
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.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #185 on: November 19, 2015, 09:51:56 am »
0
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.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #186 on: November 21, 2015, 10:52:59 pm »
+1
<a href="http://www.youtube.com/watch?v=dfLwyuAeF18" target="_blank">http://www.youtube.com/watch?v=dfLwyuAeF18</a>


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.
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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #187 on: November 22, 2015, 01:13:11 pm »
+1
forking strong. nice job.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #188 on: November 22, 2015, 10:27:01 pm »
0
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.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #189 on: November 24, 2015, 12:12:52 pm »
0
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.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #190 on: November 25, 2015, 04:56:35 pm »
+1
<a href="http://www.youtube.com/watch?v=1agjFFQUfio" target="_blank">http://www.youtube.com/watch?v=1agjFFQUfio</a>


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.

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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #191 on: December 01, 2015, 12:59:41 pm »
+1
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!!!!!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #192 on: December 03, 2015, 12:55:10 am »
0
<a href="http://www.youtube.com/watch?v=Lcul1iRgEh8" target="_blank">http://www.youtube.com/watch?v=Lcul1iRgEh8</a>


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).

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Mutumbo000

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Re: J_Mckinney08's Powerlifting Journal
« Reply #193 on: December 03, 2015, 01:04:44 am »
0
Strong lifts bro!

What's your height and weight if you don't mind me asking?
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #194 on: December 03, 2015, 01:13:07 pm »
+2
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.
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