My powerlifting journal

Yeah...u pause at the bottom for a 3 count. I like em, find that they help the explosive power outta the whole.
 
U a competitive powerlifter?

Bench assistance:
flat bench warm-up-[wide grip 45x25, close grip 45x25, 135x10]
Wide grip bench-200x10, 215x9 (missed last rep)
Close Grip Bench-160x15, 12 (paused every rep on last set)
Incline Bench-[135x8,5]-205x3 3 sets(fast explosive reps)
Dumbel Bench-50x20, 20 (no heavier dumbells at my house)
Dumbell Flies-25x10 30x10
Front Raises-35x10,10
 
I thought that was a decent workout. I worked ard on all sets. Especially the high rep ones. The high reps I find make me sore more then low reps. So If I do 3x3 I feel like i'm not getting stronger.....

Conventional DL:
405x2
405x2
405x2
405x2
415x2 (suit straps up)
415x2
415x2
420x2
 
Sumo DL:
365x3
365x3
365x3
 
Glute/Ham:
30x10
50x10
60x14
 
Good overall day. I had my suit on with straps at side for the first 4 then straps on for last 4. My back felt really good.

I thought that I might drop a few words to...myself and all the others and read this post.
 
TMW is my fav day of the week, in which I do 4-5x3 squats. I'm going to use my knee wraps and squat suit so I can get some HIGH weight close to my previous max.
 
My DL is coming along smoothly. I wish it would kick into gear faster, I'm doing everything I can. Gaining weight, DLing 2x a week, resting, and stretching and working lower back as much as possible....also added in some abs which I dont do usually.
 
My squat seems to be going up but I cant tell. I havent maxed with my stuff on yet adn I dont plan to until the week of March 11th. I'm going to lift heavy until then when I win my regional meet raw easily.
 
My bench has gone up much more then I had thought it would. My sticking points seem to be going up very well. Ever since I started doing triceps every once in awhile my bench has gone up. Im also going to start using my bench shirt with reps, so that should help.
 
I'll keep u guys posted on how I thnk my progress is going.

4x3 squat day again :).
parallel sqat:
[wide stance 45x5, narrow stance 45x5, 135x10, 225x5, 315x1, (add wraps and hardcore straps from here on out) 405x1]
475x3, 485x3, 500x3, 510x3, 515x2 1/2
 
My hardcore allowed me to do the weight a lil bit easier. Not as much as I had hoped.
 
Pause squats-300x3 3 sets
Narrow Squats-275x3 3 sets
 
Its so hard for me to tell if my squat has gone up. I has to have gone up....before the last meet i did 335-365, now im p to 365-395 this week. and its hard to jump it that hard. We'll see though
 
Squats were challenging, pause squats were easy, and so were narrow squats. 

3x3, 2x2 with bench shirt for last 3 sets:
45x10 (wide grip)
45x10 (close grip)
135x10 (med grip)
185x5 (comp grip)
225x2 (rep grip)
245x1 (same)
280x3 (same)
285x3 (same)
305x3 (add shirt w/ wrist wraps at comp grip)
315x2 (" ")
325x2 (" ")
 
Pause press: (no equipment)
210x3 (comp grip for all)
225x3
230x3
235x3
240x3
 
Decline Bench: (no equipment. comp grip)
225x5
225x5
250x5
 
Great workout today. I was repping doubles with 25 lbs less then what I want to do at states. I liked this workout because i gota  great amount of RAW work in and a good amount of shirt work in. 350 hear i come.
 

hevy rep, semi heavy squat day:
45x10 (wide stance)
45x10 (narrow stance)
135x10 (comp stance)
225x5 (comp stance, 3 count pauses)
275x2 (comp stance here on out)
315x1
365x6
365x6
365x6
365x6
395x3
395x3
395x3
395x3
 
Narrow Squat:
280x5
280x5
290x5
 
Felt good today. My knees weren'y hurting to bad and my back felt good. I really though that my squat day was good. It would be proposterous if my squat hasnt gotten better. Im starting to not like 4x3 squat day because last time my hardcore suit was freakin HARD to get on. It also takes forever to get the workot in since I gotta rest, put weight on, wrap my knees blah blah blah.

Auxillery Back:
SLDL:
45x20
135x10
225x5
315x5
335x5
365x5
Bent Over Rows:
135x10
165x10
185x5
205x5
210x4
Wide Lat Pull Downs:
100x15
100x15
Close Grip Underhand Pull Downs:
120x15
135x22
Row Machine (cybex):
90x10
105x10
135x7
Glute/Ham:
35x10
35x10
45x10
 
Good day today. I really felt sore all over tough. It felt good to lay of the lower body for awhile. Next week my schedule will look like this:
Monday-Heavy Bench
Tuesday-Heavy DL
Wednesday-Heavy Squat
Thursday- DL assistance
Friday-Squat assistance
Saturday-Meet
 
This meet will be easy. Goin real light and just enough to win. Should be fun to hang out with the guys and spot people and stuff...which i did have the luxery to do last tim ebecasue I was so engrossed in my lifting.
 

My shoulders are still rather sore since I widened my grip on wednesday. Or it could be because of my back workout. But either way Im doing a heavy bench workout tmw.

Bench Day:
45x25 (ultra wide)
45x25 (very narrow)
135x10 (thum length out)
155x5 (comp grip)
185x2 (rep grip here on out)
225x1
255x6
255x6
255x6
285x3
285x3
285x3
 
Floor Press:
250x5
255x5
260x5
 
Front Raises:
35x15
35x15
 
Good workout, reps felt rather easy. I think Im really starting to see some good results from the creatine and TRAC. My shoulder was kinda hurting today....but I worked threw it.

Strait Bar DL:
45x20 (sumo)
45x20 (conventional)
135x10 (hook grip)
225x5 (reg grip)
315x2
355x1
385x1 (suit straps up)
405x2
405x2
410x2
410x2
415x2
415x2
420x2
420x2
 
Sumo DL:
365x3
365x3
 
Glute/Ham:
35x10
45x10
55x13
 
Felt I had a good workout. I felt pretty good but my shoulders are sore from benching. TMW I got 4x6. 4x squat day then im done with core lifts for the week.

4x6, 4x3 squat day:
45x25 (wide stance)
45x25 (narrow stance)
135x10 (rep squat stance)
225x5
275x2
315x1
370x6
370x6
370x6
370x6
400x3
400x3
400x3
400x3
 
Leg Ext:
50x15
50x15
60x7
 
Leg Curls:
40x15
40x15
55x5
 
I had an excellent workout. I felt great. It was just the kinda workout I needed to get my head back into the squat.
 
Today was the last day of my pause squats, for the rest of the week it looks like this:
Thursday-SLDL, Bent Over rows, Wide Grip Pull down, Close grip underhand pull down, row machine (cybex), Glute/Ham
Friday-(nice thurrow warm-up), pause squats (heavy), Narrow Squats (semi-heavy), LOW box squats (rather light)
 
After this week I got 2 more lifting weeks and a rest week with light lifting. 2 weeks from now I test my maxes to see where i'm at. So thats a semi-lifting week.

Opening squat for the meet tmw: 455
Opening Bench for the meet tmw: 275
Opening DL for meet tmw: 420
 
Easy openers all raw with knee wraps for squat and belt for both. Hopefully I win without having to do more then my first lift.

Meet results:
Squat-500
Bench-315
DL-545
 
All results are RAW and include knee wraps for squat and Wrist wraps for bench.
 
Very happy with my DL. Very Happy with my bench. Very happy with my squat.
 
That puts me so close to what I need to be at. I just gotta put in a good workout this wek and get good maxes the next week.

I'm really very happy with my results of the meet. I think taht I'm right where I need to be in order to hit or break my goals.
 
My lowerback and shoulders are a bit sore....but besides that I feel pretty good.