Page 1 of 44 12311 ... LastLast
Results 1 to 25 of 1087

Thread: 275er's Powerlifting Journal

  1. #1
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680

    275er's Powerlifting Journal

    EDITED INTRO:

    Since I have quite a few meets under my belt now since this log started, time to change the intro. And Travis kindly bumped me to a Pro Journal, so maybe there will be a few more eyes here. My name is Dave Schwab, I lift at Lexen Xtreme in Grove City, Ohio (outside of Columbus). My first powerlifting meet was April 2008. Current meet bests are 850/605/755 and 2200 total, usually a 308 but went 275 for my last meet.

    You also might notice a few similarities between this log and the Team Xtreme log at EliteFTS, there's a reason for that...
    Last edited by Dave Schwab; 08-22-2009 at 07:07 PM.

  2. #2
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    Results from April meet:

    Squat (loose Predator briefs and knee wraps):
    Opener: 550 x 1
    2nd: 600 x 1
    3rd: 650 x 0 (miss depth, at parallel)

    Bench (loose Inzer double denim):
    Opener: 450 x 1
    2nd: 500 x 1
    3rd: 520 x 1

    Deadlift (raw, sumo):
    Opener: 550 x 1
    2nd: 600 x 1
    3rd: 630 x 1

    Total: 1750

  3. #3
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    i'm trying to cut down to where you are now. i just got the pro squatter as well. nice numbers, looking forward to seeing how you train.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  4. #4
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    4/18 Lower

    low box squats with cambered bar from hell:
    420 for 8 sets of 3

    rack pulls with double choked mini-bands, pins 3-4" below knees:
    315 X 3
    405 X 3
    455 X 1
    495 X 1/4 (out of gas, didn't feel like fighting the bands)

    Standing ab pulldowns
    3 sets of 12

    Hammer Curls
    25 x 12
    35 x 12
    45 x 12

    Hex dumbbell static holds
    3 sets for 30 seconds
    2 sets until failure

    First post-meet workout.
    Last edited by Dave Schwab; 04-30-2008 at 02:04 PM.

  5. #5
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    4/20 Bench

    Flat bench (raw)
    225 x 6
    275 for 3 sets of 6

    Dumbbell row
    80 x 12
    100 x 10
    120 x 10
    130 x 10

    Floor press rack lockout
    315 x 5
    365 for 3 sets of 5

    First day of any upper body work since last weekend's meet, so kept the weight somewhat moderate. Didn't feel 100% in the arms and shoulders so cut the bench at 3 sets rather than start an injury that impacts future heavy weeks.

  6. #6
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    4/22 Lower

    Good mornings off of pins @ parallel
    225 x 5
    275 x 4
    315 x 3
    365 x 3 for 3 sets

    Hanging leg raises
    3 sets of 12

    EZ bar curls
    75 x 10
    95 x 10
    115 x 10

    Hip Adductor/Abductor
    worked up to heavy set of 12 on each

    45 deg back extensions
    3 sets of 8 with 25 lb plate behind head

    First good mornings in quite awhile, off of pins sucks as it's easier to position when suspended from chains. Lower back is plenty fried though.

  7. #7
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    4/24 DE Bench

    Speed bench
    185 + mini looped under bench
    8 sets of 3, controlled speed

    Bent over barbell row
    135 x 10
    185 x 10
    225 x 10

    H Rolls (rear delts)
    20 x 10
    25 x 10
    25 x 10
    30 x 10

    Rolling dumbbell tri extensions
    35 x 10
    40 x 10
    50 x 10
    55 x 10

    Rear delt flyes
    120 x 10
    140 x 10
    170 x 10

    Pulldowns
    4 sets of 5, worked up to heavy weight that I don't remember

    Rear delts and triceps are shot. Didn't go too heavy on barbell row to leave myself time to figure out the new movements. Realize now that I had bench angle too steep for the H Rolls, which left the bench unstable at the top of the movement. And I thought for sure that the rolling tri extensions would be easier than a regular tri extension, but that was a wrong opinion as the last few reps were tough.

  8. #8
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    4/25 Squat

    Box squat w/ cambered bar (60 lb) and green bands choked around base and 2x4 (w/ Metal Pro Squatter, straps down)
    440 for 3 sets of 3
    490 for 3 sets of 2

    GHR
    4 sets of 10

    Cut things short today due to tight schedule, add more lower work tomorrow.

  9. #9
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    4/26 Extra Workout

    Stationary bike: 15 min @ 70 rpm

    Hip Adductor/Abductor
    worked up to full stack for 12 reps on each

    Hammer Curls
    30 x 10
    40 x 10
    60 x 10

    Hex Dumbbell Hold
    15 x 30 sec
    20 x 30 sec
    25 x 30 sec

    Standing Ab Pulldown
    5 sets of 10

    45 deg back extension
    BW for 3 sets of 8

  10. #10
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    4/27 Bench

    Flat Bench
    225 x 8
    275 x 5
    315 x 3
    365 x 1 (worst rep ever)
    Added 3-board
    365 x 8
    405 x 3
    405 x 3

    Pin press w/ mini-bands anchored to rack on each side
    225 x 5
    315 x 5
    365 x 5
    405 x 3
    455 x 2

    DB row
    85 x 10
    105 x 10
    125 x 10
    145 x 10

    Raw bench sucked today, strength was giving out near bottom on way down, don't know wtf was going on.

  11. #11
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    4/29 Deadlift

    Reverse band deadlifts, with double-looped minis (conventional stance, belt only)
    415 x 3
    455 x 3
    505 x 1
    555 x 1
    595 x 1
    645 x 1
    695 x 1 (a grinder, slight hitch, might not have locked knees)


    Chain-suspended good mornings with cambered bar
    330 x 5
    380 x 3
    420 x 3

    Standing Ab pulldowns
    3 sets of 10

    Hammer Curls
    25 x 10
    35 x 10
    45 x 10
    55 x 10

    Static Hex dumbbell hold
    20 x 30 sec
    25 x 30 sec
    25 x 45 sec (failure)

    Using the minis for the reverse band deadlift sounded like a good idea, but it turned out to be fairly worthless as we were getting maybe 40-50 pounds of a deload at the very bottom. As usual, the good mornings kicked my ass, which is a good thing.
    Last edited by Dave Schwab; 04-30-2008 at 02:11 PM.

  12. #12
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    Quote Originally Posted by lonesXedge View Post
    i'm trying to cut down to where you are now. i just got the pro squatter as well. nice numbers, looking forward to seeing how you train.
    Thanks man. I've been watching your journal, putting up some nice numbers yourself. Looks like you're a taller guy too, at least for a powerlifter. What size suit did you get? I haven't squatted in it with straps up yet, but prolly gonna have to get some velcro put on it. I had an Ace that I was trying to learn for the last meet, but the damn thing is so thick that I couldn't get the legs seated up high enough even with suit slippers, which wouldn't allow me to push my knees out. Eventually had to convince myself that it was too much suit for me to deal with for now.

  13. #13
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    i thought about getting the ace suit, but talked myself out of it. i'll leave that for when i squat 900. i really like the velcro. the 56 pro was just a couple inches from coming up on the legs. i couldn't push my knees out at all. i had to send it back for a 58. i'm losing my gut, but the thing is my torso is so long the straps were nowhere near coming up. i'm most likely going to have velcro put on the 58. i'm pretty sure its going to take 600 for me to hit depth in the pro squatter and viking briefs.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  14. #14
    Banned
    Join Date
    Dec 2007
    Posts
    2,324
    Quote Originally Posted by lonesXedge View Post
    i'm pretty sure its going to take 600 for me to hit depth in the pro squatter and viking briefs.
    At least

    Good to have you here - great meet BTW!

  15. #15
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    Quote Originally Posted by lonesXedge View Post
    i'm pretty sure its going to take 600 for me to hit depth in the pro squatter and viking briefs.
    That's a good thing, indicates strong support and based on your recent squat workouts you shouldn't have an issue getting back up. Just make sure you're decending fast enough so you get the pop out of the suit. This is the biggest issue I had in my meet, took me 6 seconds to get into the whole whereas the big squatters were getting into the hole in 3-4 seconds.

    Thanks Ben.

    Quote Originally Posted by Ben Moore View Post
    At least

    Good to have you here - great meet BTW!
    Thanks Ben, glad to be here with some damn strong members.

  16. #16
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    5/1 DE Bench

    Speed Bench
    185 for 6 sets of 3 (pause between each rep, then fast down and fast up)

    Rear Delt Fly
    110 x 10
    130 x 10
    150 x 10
    190 x 10

    H Rolls
    20 x 10
    25 x 10
    35 x 10
    40 x 10

    Rope tricep pushdown (bottom-half range and spread rope, aka Panora rope pushdowns)
    55 x 10
    65 x 10
    75 x 10
    85 x 10
    100 x 10

    Side lat raise
    20 x 10
    30 x 10
    40 x 10

    Good workout overall, pulled an oblique muscle yesterday which has been pretty painful today, but it didn't cause issues with any of these movements and so far feels better since it got some indirect stretch. It might make for an interesting squat day tomorrow.

  17. #17
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    nice workout dude.

    i descend pretty slowly on the squat as well. when i'm training at the PL gym i go to every now and then, the guys from westside always scream FAST!!!! when i go slow, and don't hit depth. i'll work on being faster. its hard not getting sloppy and un-tight though.

    i get so frustrated with this stuff, but gear is so fun haha
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  18. #18
    HomeYield WillKuenzel's Avatar
    Join Date
    Feb 2002
    Location
    Charleston, SC
    Posts
    7,769
    Quote Originally Posted by 275er View Post
    That's a good thing, indicates strong support and based on your recent squat workouts you shouldn't have an issue getting back up. Just make sure you're decending fast enough so you get the pop out of the suit. This is the biggest issue I had in my meet, took me 6 seconds to get into the whole whereas the big squatters were getting into the hole in 3-4 seconds.
    From some of the meets I've attended and squatted in, the faster you descend the less likely you'll be red-lighted for depth. The faster the descent the less time the judges have to really think about where you are and that you're not down deep enough. I've seen some faster squats get whites for higher squats than slower squats. Every little bit helps!
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  19. #19
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    Good call HomeYield. My horribly slow descent probably caused my last squat to get reds, as it was definitely close and there were others getting whites with higher squats.

  20. #20
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    5/2 Squat

    Box Squat w/straight bar (Metal Pro, straps down)
    415 x 5
    465 x 3
    505 x 2
    555 x 2
    555 x 1 (spotter returned hooks after 1)
    595 x 1 (forgot 2 pads, about 3" below parallel, up easy)
    595 x 2
    595 x 2
    595 x 2

    GHR
    4 sets of 10

    Squatted with a mostly different group today, and most of the guys went higher than I've usually seen them go, so I had to keep pace and went pretty heavy. The oblique is still pretty sore (coughing or sneezing almost puts me on the floor), but I didn't really feel it until I got past 415. The belt seemed to provide keep most of the stress off of it. Skipped any core work to give the oblique another day off, try to pick some up tomorrow.

  21. #21
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    nice squats man, especially with a f***** oblique
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  22. #22
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    Thanks man. I'm popping right back off the box with the Pro Squatter, I finally know what it feels like to squat with proper supportive gear. Hopefully your new suit is doing as well for you.

  23. #23
    Lexen Xtreme
    Join Date
    Apr 2008
    Location
    Columbus, OH
    Posts
    680
    5/4 Bench

    Flat Bench
    225 x 5
    275 x 3
    315 x 1
    Add Inzer DD
    365 x 3 (3-board)
    405 x 3 (3-board)
    455 x 3 (2-board)
    475 x 1 (2-board, sloppy grinder)

    V-bar pushdowns
    80 x 10
    100 x 10
    120 x 10
    130 x 10

    Plate-loaded horizontal row
    1 plate x 10
    2 plates x 10
    3 plates x 10
    3 plates x 10

    Hammer Curls
    25 x 10
    35 x 10
    45 x 10

    Better bench workout than last week but still not great. First time in the shirt since I had chest taken in an inch, seems to provide much better support than before. Will be interesting to see what it takes to touch. Hand position felt off with those last 2 heavy sets, don't know if grip was off with the different bar or if thumbs weren't rolled correctly. Next week I'll go shirted boards again, then a week off for vacation, then 3 heavy weeks until June meet. Oblique pain is gone, still feels pretty stiff so hopefully it's nearly recovered.

  24. #24
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    good to hear about the oblique. i'm going on vacation soon too. oh, and i had to send it back for a 58. it was a couple inches from coming up on the legs, and there was no hope for the straps. i'm going to have velcro put on the 58.
    Last edited by Lones Green; 05-04-2008 at 11:42 AM.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  25. #25
    APT Sponsored Lifter Jason Pegg's Avatar
    Join Date
    Dec 2007
    Location
    Muncie, IN
    Posts
    74
    You train with Matt, Chuck, and Chuck? Im assuming with the inhouse meet youre a lexen guy?

    Jason

Similar Threads

  1. Persicutor's Powerlifting Journal
    By Persicutor in forum Member Online Journals
    Replies: 129
    Last Post: 01-07-2010, 09:12 AM
  2. olympic/ powerlifting journal
    By catinga in forum Member Online Journals
    Replies: 58
    Last Post: 02-26-2006, 02:16 PM
  3. CR's powerlifting journal
    By Chris Rodgers in forum Member Online Journals
    Replies: 89
    Last Post: 04-15-2004, 11:18 AM
  4. My Powerlifting/Bodybuilding Journal
    By Robert in forum Member Online Journals
    Replies: 17
    Last Post: 03-15-2003, 05:48 AM
  5. SaulDsl's Powerlifting Journal
    By SaulDSL in forum Member Online Journals
    Replies: 26
    Last Post: 03-02-2003, 10:00 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •