My powerlifting journal

parallel Squat: [wide stance 45x5, narrow stance 45x5, 135x10, 225x5, 315x2, 365x1]
345x6
345x6
345x6
345x6
375x3
375x3
375x3
375x3

pause squat:
275x3
285x3
295x3

Leg Press:
750x5
800x5
925x3

Great day today. I am on my way to excellence .

bench assistance day:
[wide grip 45x5, close grip 45x5, 135x5]
pause press (3 count):3x3  205, 215, 230
Wide Grip Bench:2x10@200-225
Close Grip Bench:2x15@155
Incline Bench: 3x3@ 205
tricep push down: 2x15@ 120 lbs
Front Raises:2x15 @ 35 dumb bells
 
I had a great workout. I felt pretty good.

For this week I may DL twice since I have to max out next week. So really all im getting in is 2 possibly 3 workouts in. Im gonna have to go heavy 2. I'm not really sure how strong my bench squat or DL has gotten. I've gotten all my sets and stuff but u just never really know. I thought that I wouldnt be able to get close to 550 and then I got it. So I really have no idea whats goin on. BUt I can only hope that im at like 600 right now on squat....340ish bench and 475 DL. That would put me on track to get my goals.

Strait Bar DL:
395x2
395x2
395x2
395x2
395x2
395x2
395x2
460x1 (wrist straps-missed 2nd rep)
 
Glute/ham-3x10-30, 50, 60
 
I had a decent workout. But not as good as i would hav wished since I need to work on my DL alot.

Parallel Squat: [wide stance 45x5, narrow stance 45x5, 135x10, 225x5, 275x2, 315x1)
350x6
350x6
350x6
350x6
380x3
380x3
380x3
380x3
455x1
 
I had to switch the 4x6 4x3 and 4-5x3 day since i got a light meet to go to on saturday to qualify for nationals.
 
Pause Squat:
285x3
295x3
315x3
 
Leg Ext-2x15@40 lbs each leg
Leg curls-2x15@50 lbs each leg
 
Mt workout seem to always get better. But it sucks becasue I gotta keep dealing with these damn calisces. But im gonna try the old super glue trick to see how it goes. But hopefuly it wont slo w me down.

Flat Bench-[wide grip 45x5, close grip 45x5, 135x10, 185x5, 225x1]245x3x6, 275x3x3
 
Speed Benches-6x3x140

4x3 squat:
[wide stance 45x5, narrow stance 45x5, 135x10, 225x5, 275x2, 315x1, (add wraps) 365x1]
415x3, 425x3, 435x3, 440x3, 445x3
 
Didnt do anything else because I hafta go to a mlight meet tmw. I decided to do a 5th set since it was rather easy.

Back workout for thursday:
hang clean warm-up:135x5, 155x5, 185x5
Powercleans-225x5, 230x5, 235x5
SLDL-[225x3]-275x5, 285x5, 315x5
Bent Over Rows-[45x10, 95x10, 115x8] 135x5, 155x5, 185x5
Close Grip Underhand Pull downs-90x10, 100x8, 130x15
Glute/Ham-10x10, 25x10, 35x11
 
I bought some TRAC and I like it a lot. I had so much energy it was great.

Qualified for nationals today....

Strait Bar DL:
[sumo 45x5, conventonal 45x5, 135x10, 225x5, 315x2, 365x1]
400x2
400x2
400x2
400x2
400x2
400x2
400x2
400x2
 
Sumo DL:
365x3
365x3
365x3
 
Glute/Ham-3x10 30,40,55
 
This workout felt quite well. My calisces stayed on and I was quite happy with my ease of this workout. My last set could have went for 3+ reps.
 
Jeah Steelers

Finally its 4x3 squat day, and I got my Z-suit in the mail so this should be fun.
Parallel squat-[wide stance 45x5, close stance 45x5, 135x10, 225x5, 275x2, 315x1, (add suit and wraps) 365x1]-
 
425x3
455x3
465x3
475x3
500x3
510x3
 
I went 5 sets since the suit made me do sweet weight. My squat has gone up quite a bit.
 
Narrow Squats-(no suit or wraps)-260-275-295 3x3
LOW box squats-(no suit or wraps)-275x3 3 sets
 
Since I hurt my back yesterday I decided to do a lot of back stuff and legs to compensate for not DLing until next thursday. Kinda sucks becasue my DL was on a role...but it might actually help more then hurt...ill keep u posted, I always do
 
 

Flat Bench:
[wide grip 45x5, close grip 45x5, 135x10, 155x5, 185x2, 225x1]
250x6
250x6
250x6
275x3
275x3
275x3
 
Pause Presses (3 count):
205x3
215x3
220x3
225x3
235x3
 
Decline Bench:
210x5
215x5
215x5
 
Decent day, Im starting to get worried about my back, I looked up online and I could have a herniated disc which would put me out for awhile. But the thing is that i squated heavy yesterday...so I dunno. Trainer says its just some straied tendons or w/e. When I injured my knee i was thinking the same way, so maybe thats what im nervous about....im gonna do some SLDL's tmw, which'll tell me if its just sore and I can DL or w/e. Hopefully it wont limit my strength.

Back workout for thursday:
hang clean warm-up:135x5, 155x5, 185x5
Powercleans-230x5, 235x5, 240x5
SLDL-[185x10, 205x10]-250x5, 260x5, 275x5
Bent Over Rows-[135x10, 155x10] 185x5, 195x5, 205x5, 225x2
Close Grip Underhand Pull downs-90x10, 100x8, 140x15
Glute/Ham-20x10, 45x10, 55x11

It was weird all the sudden yesterday I was trying to se if my back hurt if I deadlifted with 135....and I did it and no pain then now it doesnt hurt at all. It still kinda is tweaked but now i can do w/e without ir hurting.
 
I also decided that, im gonna lift very light just enough to win the next meet raw so I can keep lifting. This will give me 3 and a half weeks instead 1 1/2 more weeks of solid lifting.
 
That TRAC is starting to help quite a bit. I get an excellent pump from it and I feel much stronger.

Parallel squat:
360x6
360x6
360x6
360x6
390x3
390x3
390x3
390x3
 
Pause Squat:
315x3
320x3
335x3
 
Leg EXT-40x15 2  sets
Leg Curls-50x15 2 sets

hey man.. whats a pause squat? do you just stop at the bottom for a couple seconds?