Powerlifting Log

Merciless

Merciless

0
I used to have a journal on here a while back, but deleted it. Since, I've been keeping one on LV's site ( ). I thought I'd start reposting my journal on here so that people could maybe learn new exercises or ask me any questions.

Some basics...

Age - 16
Height - 5'7
Weight - 165

Weight Training - 8 months
Powerlifting - 4 months

Activities
-Wrestling
-Powerlifting
-Track (Shot & Disc)

I'm a sophomore. My first powerlifting competition was March 24th, 2007. I came in 1st for JV 165 lb. in the state. My next and final competition of the year is May 19th which is for best in New England. It will be seperated by divisional weight class (light, middle, heavyweight) rather than just the weight classes themselves.

I'll generally only post on my workout days or Track & Field meet days.

Any questions are more than welcomed. :) Happy reading...
 
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4/23 - Monday

-Speed Bench 50% no contrast - 3 grips
8x3 @ 95

-6 Board Close Grip
4x5 @ 155, 175, 185, 205

-BB Row
4x8 @ 75, 85, 95, 105

-Bradford Press
3x8 @ 65, 85, 85

-Face Pulls
4x12 @ 45, 55, 55, 55

-DB Shrugs - Standing
4x15 @ 67.5

-Twists
4x12 @ 45
 
Didn't post my workout yesterday. I fell asleep really early. Felt good haha

Today we had a T&F meet, dual. I owned discus. 70' 9.5" (10 feet over my PR) Shot I sucked, badly. I think I got 22' 11" o_O It was embarressing. I've never gotten anything below 24'. But, it was really cold/windy/raining out. So, I do have an excuse, plus I was doing squats the day before and my push off leg was hurting (ham and glute)

4/24 - Tuesday

-CHG
3x15

-Squats-Parallel box, purple band (pulling down)
MAX @ 95, 115, 135, 155, 175, 185, 195, 205, didnt get 215 [Holy **** I only realised after the workout when I was writing it down that I did WAY too many...I should have started higher and gone up more...but 205 is what I got at the meet, so at least I can do my old max with purple bands]

-Standing Abs
4x15 @ 60

-Back Raise 90 degrees
4x15 @ 60

-Reverse Grip Lat Pulldown
4x15 @ 90

-Purple Band Leg Curls
4x15

-Plate Pinch Grip
5x30 seconds @ 20 per


I think those were the set/reps. I got in late and had to stay later, there were 4 of us and he locked the door right when we left, so I couldn't go back and write set/reps. I think those are right?
 
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hey Merci, you're doing a great job. I've seen ur post on some accomplishments on the other forum. keep up the great work. is wrestling over or are you still doing that as well?
 
Hey sim, thanks. Wrestling was over in the beginning/middle of February. Though every Thursday I go to a wrestling camp at night.

4/27 - Friday

-Speed Squats 1 chain per side, box- below parallel
10x2 @ 135

-Speed Deadlifts - 55%
6x1 @ 145

-Good Morning
3x8 @ 95, 135, 165

-Standing Abs
4x15 @ 60

-CHG
4x8
 
Practice was tough. We have an away meet, and only top 3 varsity in each event can go. The rest have the day off tomorow, and a workout day today. I ran around alot at practice and was pretty tired, and then when practice was over, we were to report to the starting line. All the JV shot/disc kids (fat kids lol) had to run a lap in under 80 seconds. We ran it, and only 2 kids got 82 seconds, the rest didn't. They got to leave, the rest of us got about a 20 second rest and reported back to the line.

I didn't really try the first one. But I was still kind of tired. The second one I was in 4th place, and on the last 100 yards I pushed ahead of 2 kids. I came in 2nd, but we still didn't go under 80 seconds. Both times I was within a couple of seconds though. So we had to run the last 400 yard lap in under 100 seconds. If not, we'd keep running until we did. So, I'm like F*CK IT, I'm doing this. At this point, a couple hundred of the track kids were watching. I'm panting and really tired, sweating bullets.

After 20 seconds we report to the line. Everyone is like standing and sloching at the line. There are about a dozen of us. I'm in pumped up/pissed off/**** it I'm going for it mode. I'm in the 'on the blocks' stance, with my hands on the ground ready to pounce. He says ready, GO! I bolt out of the line and sprint. I hear them all saying how I'm going to hit a wall after 50 yds. I get all the way around the first 100 yd. bend and glance back. Nobody was even a quarter of what I was. I kept pumping, but hit a wall at around 200 yards until about 300. Then on the last 100 yard straight away I was dead, body was dying on me...but I decided to dig and push it. All the track kids were at the line cheering me lol. I ended up finishing strong and asked if I was under 80, he said yea...I was at around 65-70. Not too fast, but for a very tired shot putter...that's very good lol.

After, all my buddies were congratulating me lol. Like 30 kids came up to me after that haha. It was fun stuff. I got to leave, but everyone else had to do another lap. Then I had some lifting to do o_O

4/30 - Monday

-Speed Bench 55% no contrast 3 grips
8x3 @ 105

-6 Board Close Grip
4x3 @ 155, 185, 205, (tried 225, brought bar down but it didnt move FAIL 0) 215 (all 3)

-BB Row
4x8 @ 65, 85, 105, 115

-Bradford Press
4x8 @ 65, 65, 65, 55

-Face Pulls
4x12 @ 45, 45, 50, 50


I didn't finish the workout, I was wayyy too tired and was about a half an hour late. There were shrugs and twists left.
 
5/1 - Tuesday

-CHG
3x8

-Squats! w/ knee wraps
3x3 @ 185 (185 = w/out wraps), 205, 215, 225x1

-Standing Abs
3x15 @ 60

-Reverse Hyper
1x10 @ 100


I had to cut the workout short, I was running very late. Standing abs were 4x15, and reverse hypers were 4x10. Then I didn't do purple band leg curls. =\ damnit...I need more time.

YESSSSSSS!!!!!!!!!!!!!!! I got 205 at the March 24th competition, today I got it 3 times w/ wraps. Then later 225 by 1! That's awesome! I've been working really hard to get to 225. The 2 45's per side.

Everytime I tell someone what I squat they always say "What? you look like you should be squating more". idc, I'm working on it! lol

SOTD: Smashing Pumpkins - Try
 
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Derwyddon said:
*dances* go merci, go merci, go merci
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woo! lol

ShaftedTwice said:
Wow, that is the definition of dedication right there.. Keep it up bro!
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Thanks Shafted. =] It's great to know that back in the beginning of February I was only able to do squats with 95. Now, 3 or 4 months later I'm looking to get 230/235 at the New England Powerlifting Championships.

What I've been thinking about is what my numbers for my attempts are going to be. So far, this is what I think (though these will very likely go up...theres still 2+ weeks left)

Squat
-185
-215 w/ wraps
-225-235 (however I feel at the time)

Bench
-135?
-150
-160/165 (I can regular bench 170 max, but @ the comp, you have to hold at bottom for 1 or 2 seconds which could mess me up) btw, I almost got 160 at the last comp

Deadlift
-240?
-270?
-285-300? (deadlifts I have no idea, I haven't done them in a while, I got 265 @ march comp. I thought I could have gotten more)

For bench and dead, I want to get what I got at the MArch 24th meet in my second attempt. I got 150 bench, so I want to get that 2nd, and same with my 265 deadlift. I want to make sure I get those and then have the third be the one where I go all out.
 
Those are some nice numbers, bro! Glad to see that you made some crazy progress.. I wish I could have said I made that kind of progress - guess I can start now eh? One thing that I don't get is how people can get their DL numbers so high. I can squat around 170 for normal sets, but my DL is pretty much at the same weight.. 265 is damn good bro - keep it up!
 
We had a track and field meet today. We won again. I did pretty good
Best Disc - 68'x"
Best Shot - 26'x"

I was 2 feet under my PR with discus, but I am doing ALOT better. Discus is really coming along. Shot put I got I think 4 inches under my PR. I'm not as good as I probably should be right now at shot put.

5/3 - Thursday

-Reverse Purple Band Medium Grip Bench
3x3 1x1 (I didn't do this today, but this is what we were supposed to do)

-Bench - Hold At Bottom (I did this instead to see where my bench is with the hold)
1x3 @ 135, 1x1 @ 155, 1x1 @ 160-Fail

-JM Press
4x8 @ 65, 65, 75, 75

-Pulldowns
4x10-8 @ 90, 90, 95, 95

-Face Pulls w/ Pro Lat Bar
4x12 @ 70, 70, 70, 75

-3 Way Shoulder
3x30 @ 10 per

-Spread Hawk Stability Ball Situps
4x15

-Hammer Curls
4x8 @ 25



So I guess I will get my bench most likely 155 @ the comp, MAYBE 160. Which sucks because I can normally max out at 170.

ShaftedTwice said:
Those are some nice numbers, bro! Glad to see that you made some crazy progress.. I wish I could have said I made that kind of progress - guess I can start now eh? One thing that I don't get is how people can get their DL numbers so high. I can squat around 170 for normal sets, but my DL is pretty much at the same weight.. 265 is damn good bro - keep it up!
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Thanks alot man. I was lifting, but not correctly or with a workout or anything. Then when I joined powerlifting, I was told only do it if you're dedicated. Almost a very strict 4 days a week for the last 3-4 months has gotten me here. It also doesn't hurt that the guy that writes my workouts is an absolute beast and can bench in the 600's =]

DL isn't just legs, it is a big back workout. Try to work on your lower back muscles, maybe try some reverse hypers, good mornings, hyper extensions, etc. My deadlift also went up from 135 in February to hopefully around 285 at the next meet. Just keep working for it man! If you are dedicated enough to it, I'm sure you can really get your numbers to jump. :)

SOTD: Beatles - I've Just Seen A Face
 
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5/4 - Friday

-Speed Squat 55% 1 chain per side
8x2 @ 115

-Deadlift Lockouts from below knee
4x5 @ 185, 225, 245, 275

-CHG
4x8

-Hanging Leg Raises
3x20

-Grip Work - Fat Bar Handle
4x20 seconds @ 50
 
5/7 - Monday

-Speed Bench 60% No Contrast
8x3 @ 95

-2 Board Close Grip
4x5 @ 135, 145, 155 - Failed on 4th

-DB Row
4x10 @ 60, 60, 60, 67.5

-Front Plate Raise
4x12 @ 25

-DB Shrug w/ Static Hold @ Top
4x12 @ 67.5

-Purple Band Pushdowns
4x20
 
ShaftedTwice said:
Thanks for the advice man, also, what do you mean by CHG?
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It's sort of like hyperextensions. We go from laying flat to basically kneeling on the machine. You are one of many people to ask me about CHG, I might take pictures soon to let you guys see.


5/8 - Tuesday

-CHG
4x10

-Squats - w/ Wraps
4x3 @ 185, 205, 215x1 (Failed first attempt, later I got it only once)

-Standing Abs
1x10 @ 55


I had an absolute horrible workout. Squats just pissed me off. Last week, 5/1 I got squats, 185x3, 205x3 with wraps, 215x3 with wraps, and 225x1 with wraps. I just had a bad day, really bad. Then I had to not finish the workout because the coach had to leave and lockup. Damnit...
 
Shot+Disc practice was good. We had a meet with only a few varsity going and 3 coaches. So the other 3 stayed, and the 1 everyone loves had us do normal throws then some sprints. It's a type of sprints I've seen, but never done. They were very effective I think. I'm going to do them when I start writing my own workouts this summer. I can't wait to write them, I think I could write pretty beast workouts =]

I try out for the first time ever a bench shirt tomorrow, so I'm hoping for a big bench!
 
Daaaaaamn. The bench shirt is awesome...

5/10 - Thursday

-Bench Press w/ Bench Shirt
3x3 @ 155, 175, 185x2

-JM Press
2x8 @ 65
Superset with
-Purple Pushdowns
2x25

-Reverse Grip Lat Pulldown
4x8 @ 90

-Face Pulls
4x12 @ 45

-Lying Leg Raises
4x15

-Fat Bar Curls
3x10 @ 55

-Hanging Leg Raises
4x15


So I go from a bad day, to a great day. Usually my max BP is 170. With a 1-2 second hold at the bottom my max is 155. I think I can get 190 at the competition with the bench shirt. I like it :D :D :D
 
Yea. Once you get good at using it, the shirt will help even more.
 
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