Lightweight gets strong

Today my legs were damn near dead, so my squatting was terrible.

7-28-08

Overhead Squat 45 x 10
Overhead Squat 115 x 10
Overhead Squat 135 x 5
Back Squat 225 x 5
Back Squat 275 x 3

Overhead Press 135 x 4
Overhead Press 135 x 5
Overhead Press 135 x 4
Overhead Press 135 x 4
Overhead Press 135 x 4
Overhead Press 115 x 10

Shoulder Dislocations x 20
Shoulder Dislocations x 20
 
7-29-08

Overhead Squat 45 x 15
Overhead Squat 65 x 10
Overhead Squat 95 x 10
Front Squat 135 x 5
Back Squat 185 x 10
Back Squat 185 x 10

Pullup x 10
Chinup x 10
Pullup x 10
Chinup x 10
Pullup x 8

Shoulder Dislocation x 20
Shoulder Dislocation x 20

My active recovery day went well. OHS and FS are so fucking hard...
 
7-30-08

First I'd like to note that I'm really liking my 4 consecutive days schedule. With keeping certain workouts light and spacing things out properly I am having no problems with burnout or recovery thus far. Alas, my workout for the night:

Bench Press 185 x 5
Bench Press 185 x 5
Bench Press 205 x 5
Bench Press 225 x 3
Bench Press 205 x 5
Bench Press 145 x 10

Chinup Bodyweight x 8
Pullup Bodyweight x 8
Chinup Bodyweight x 8
Pullup Bodyweight x 6
Chinup Bodyweight x 7
Pullup Bodyweight x 5

Tomorrow is deadlift day. I'll be doing some variants probably and working relatively light. I plan to swap deadlift in place of squats on monday and attempt a PR of 495 yet again.
 
that deadlift is freaking massive for your bodyweight. great, another log to read :icon_neut
 
7-31-08

Today I went light with the deadlift as I said before. I made sure to stop well before failure to conserve my back for next week. I'd say if anything today was more of a grip workout.

Deadlift (double over) 225 x 10
Deadlift (over-under) 315 x 3
Deadlift 315 x 3
Deadlift 405 x 1
Deadlift 405 x 1
Deadlift 405 x 1

Clean then SOHP(for reps) 135 x 5
Clean then SOHP(for reps) 135 x 5
Clean then SOHP(for reps) 135 x 5
Clean then SOHP(for reps) 135 x 5

Shoulder Dislocations x 20
Shoulder Dislocations x 20

I felt extremely good in SOHP today. 135 x 5 for 4 sets went extremely well.
 
Today was a terrible day for me in the gym. I felt drained all day and took a nap for a while this afternoon in hopes it would help. I still felt terribly weak walking into the gym, so I chose to not attempt a 495 deadlift today. Hopefully thursday I'll feel more up to it.

8-4-08
OHS 45 x 10
OHS 65 x 10
OHS 95 x 10
BS 225 x 5
BS 225 x 5
BS 315 x 1
BS 315 x 1

I did 5 sets of "pull-ups" using mixed grips on this ridiculous pullup station they have at my gym. (every handle is contoured in various directions making them dramatically uncomfortable compared to a straight bar)
 
8-5-08

Today I did powercleans instead of light squats.

Power clean 135 x 5
Power clean 135 x 5
Power clean 135 x 5
Power clean 135 x 5
FS 135 x 5 (just testing the waters)

SOHP 135 x 5
SOHP 135 x 5
SOHP 135 x 5
SOHP 135 x 5

Bench Press 225 x 2
Bench Press 195 x 5
Bench Press 185 x 5

And my usual shoulder dislocations. Getting tired of logging it, but I'm doing them every day.
 
8-7-08

Today I decided to change my workout focus quite a bit. I'm going to spend a few weeks with increased volume in an effort to allow myself to recuperate and to build my strength-stamina up a bit.

Deadlift 225 x 5
Deadlift 225 x 5
Deadlift 315 x 3
Deadlift 405 x 1
Deadlift 225 x 10
Deadlift 225 x 10
Deadlift 225 x 10
Deadlift 225 x 10

I also did bench press, with roughly 1 minute between sets. Each rep focused on using maximum speed through the entire rep.

Bench Press 135 x 15
Bench Press 135 x 13
Bench Press 135 x 8
Bench Press 135 x 5

Took roughly 5 minutes for all 41 reps. I am going to try to improve on this dramatically over the next few weeks. Next time I'll lay on the bench for 5 minutes and just try to get as many reps out as possible in that timeframe.
 
8-11-08

Back Squat 135 x 10
Back Squat 135 x 10
Back Squat 185 x 10
Back Squat 185 x 10

Bench Press 135 x 15
Bench Press 155 x 10
Bench Press 175 x 8
Bench Press 155 x 10
3 Second Pause Bench 155 x 6

Pull-up Bodyweight x 5
Pull-up Bodyweight x 5
Pull-up Bodyweight x 5
Pull-up Bodyweight x 5

Tomorrow I wont be in the gym, so I hit all 3 movements in relatively high reps today.
 
8-14-08

Squat 135 x 10
Squat 225 x 5
Squat 275 x 5
Squat 295 x 3
Squat 315 x 1
Squat 335 x 1 (PR)
Squat 315 x 1

SOHP 135 x 5
SOHP 135 x 5
SOHP 145 x 5 (5 rep PR)
SOHP 145 x 5

Chinup x 8
Pullup x 5
Pullup x 5
Pullup x 5
 
Today I just farted around in the gym, didnt really stick to my routine at all

8-18-08

Back Squat 135 x 20
SOHP 135 x 5
Bench Press 185 x 5
Bench Press 225 x 2
Bench Press 255 x 1 (PR)
Bench Press 265 x 0 (failed)
Pause Bench 185 x 5 (3 second pause)
Pullup x 8
Pullup x 8

edit: Oh yeh, I forgot to mention last month I won the lightweight contest. My wilks improvement was something like 44 and 2nd place was like 37ish.
 
More of the same, completely out of my routine. Today I focused on active recovery. I'm going to be spending a week off after thursday. I'll be taking PCATs on Saturday, then driving to NY. I plan on playing lots of football and basketball and maybe doing some grappling, but I wont be lifting weights for a whole week.

8-19-08
SOHP 135 x 5
SOHP 115 x 8
SOHP 115 x 8
SOHP 115 x 8
SOHP 115 x 8

Pullup Bodyweight x 10
Pullup Bodyweight x 8
Pullup Bodyweight x 6

My traps are dead from two press / pullup days in a row. My triceps are getting there as well.
 
8-20-08

Deadlift 225 x 10 (double overhand)
Deadlift 315 x 5 (over/under)
Deadlift 495 x 0 (failed again.. about 2/3 of the way up. bleh.)
Deadlift 475 x 1 (20lb PR)

Pullup Bodyweight x 8
Pullup Bodyweight x 8
Pullup Bodyweight x 6
 
Today I was a bum. I'm sore as shit from this week for some reason..

8-21-08
Bench Press 135 x 10
Bench Press 155 x 10
Bench Press 165 x 10
Bench Press 185 x 9

I was too lazy to move the weights so I just progressed with my friend through his sets. Having next week off will put me in good shape to hit some PRs when I get back.
 
Your doing great in here. Just a thought, the USAPL (the American IPF affiliate) Virginia state raw powerlifting records are well within your reach in the coming months for the 165 pound class:

VA Records Raw Male/Female PL

College you would crush (you are under 23, right?).

And if you could post your current PR's in a meet, you would have gotten 4th place at USAPL raw national meet, only losing to guys 25 years old +. So my point is: You should definetely compete.

Keep up the good work.
 
You weigh 165 (same as me), deadlift 470 and can only do 8 pullups? :eek:

I can do around 5 and im WEAK
 
AkronZip said:
You weigh 165 (same as me), deadlift 470 and can only do 8 pullups? :eek:

I can do around 5 and im WEAK
Click to expand...

I can do like 15-20 when I'm fresh and put maximum effort into it. I have been doing a few sets of pullups every day cause I'm trying to get my workout partner to be able to do pullups. Hes like 190 and not that strong.

Donut, I'm 22. Are you sure that chart is right? 400lb deadlift is the open state record at my bodyweight?
 
Yes indeed, those are the USAPL records. Keep in mind the raw division is new, and most of the people worth a damn up to this point have competed in gear. But still, you are definitely strong enough already to do well on a regional level.

Virginia Powerlifting
 
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