My powerlifting journal
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My powerlifting journal - 11/22/2005 8:43:02 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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I decided that even if nobody wants to read my journal or not I'd like to keep track of all of my improvements. I'll start off my routine on Day 2 of 6 day workout. If you'd like to read or comment go ahead. If not its still ok. Ill uppdate later when I do my workout.
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RE: My powerlifting journal - 11/22/2005 1:48:23 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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Today was my squat. I do 4x6 and 4x3. For my 4 sets of 6 I did 315. These set are always the hardest in my opinion because you have do do more sets and with squat lets face it...more reps=harder. So anyway I did these and I had to get really into it. For some reason my squats not where it should be. Then I came to my sets of 3 which I was really dredding. In my head i thought hat if I did 315 hard then 345 should be really hard. So anyway I loaded up 345 and got the 1st, 2nd, and 3rd set decently hard. But it wasnt too bad. I then did my third set and it felt like the set took an eternity. I screamed and yelled and finally did 3 reps. In which case I felt I needed to go for more reps. I did 4 boom then 5 then on my 6th i struggled and then droped it. I was proud of myself though. After each core workout I max out. So I decided to put 390 on since its 5 lbs above what I had tried previously. I droped down and I went to slow and droped it. I was kinda disappointed but I had done 8 hard sets before that. Then i do my auxiliers afterwards which consist of 4x10-15 reps on leg curls and on leg ext.
Until next time...
(in reply to ironraider52)
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RE: My powerlifting journal - 11/23/2005 1:40:43 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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Day three is my deadlift day in which I do the 6x4 and 6x3 sets again (which I'd recomend to any powerlifter). I did for my sets of 6 325. I did all of my sets struggling on the last 2 or 3 reps because of how tiring doing 6 reps at deadlift is. I then bumped the weight to 355 and I did my first 2 set struggling faily bad. I had a little trouble but not much. Then for my third set of 3 I struggled REALLY bad. I lifted the bar up for one rep. Then I lost grip and lifted the bar up for my second rep and had to stop because of hardness. I got the third one on a clean pull. My last set I knew was gonna be extremely hard. I got realy psyched up screamed a bit then got the weight up 3 times without stopping. BUt the hardest part was soon to come as I had max out. I always have to no matter how hard each rep is. I decided to put on 415 (5 pounds above what I did last year at my state meet) Much to my surprise I pulled it up pretty easy. About 60% ease and 40% hard. I was really happy. For my auxiliers I threw in up rows (the kind where u bring em up put ur hands to side and then bring in the weight. (with dumbells)) for 4x10-15 reps then I did sitting bicep curls for 10-15 lbs. Doesnt sound like much but those 8 sets is really hard.
Until Next Time......
(in reply to ironraider52)
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RE: My powerlifting journal - 11/24/2005 7:00:28 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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Today was bench. I did extremely good on it. I got all my sets of 6 with ease then struggled alittle on my last set of three at 240. I then decided to like all of my other lifts go higher then what I have done previoulsy. So I put on 275 for bench...went down and PUSHED...then I couldnt get the weight. I barely got it off my chest. I was disappointed but It was after a workout.
Then went on to inlcine press in which i also do 6's and 3's. I did 145-175. I got all my sets and reps except for my last set in which I only got 2. I was disappointed about it. I always get mad even when I dont get one rep. I guess thats good though.
Front raises next. Easy I dont do much weight except 20 and I got all my sets of 4x10-15 with 15 reps each time.
Until Next Time.....
(in reply to ironraider52)
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RE: My powerlifting journal - 11/25/2005 3:02:33 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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Squat:
6-320(easy)
6-320(easy)
6-320(semi)
6-320(hard)
3-345(hard)
3-345(HARD)
3-345(barely got it)
3-345(semi...got really pumped up)
Leg ext.
15-45 (each leg)
15-50(each leg)
13-50
11-55
Leg Curls:
15-40(each leg)
15-45
15-50
12-55
Until Next Time....
(in reply to ironraider52)
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RE: My powerlifting journal - 11/28/2005 3:13:53 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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Bench Today....
6-215(semi)
6-215("")
6-215("")
3-240(HARD)
3-240("")
3-240("")
Inlcine Bench....
6-150
6-150
6-150
3-175
3-175
3-175
All these reps were fairly easy so I might just bump the weight a bit.
Front raises next with 4x10-15 and I got all my sets wtith 15 last time so I bumped the weight to 25. I did that with 15,15,12,10.
Until Next Time.....
(in reply to ironraider52)
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RE: My powerlifting journal - 11/29/2005 2:45:01 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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Squat day
6-320
6-320
6-320
6-320
3-350
3-350
3-350
3-350
All reps this time were very easy. I really had no troulbe iwth any weights. I felt so good. THen I put on very hard weight I had never done before which was 390 the same weight I dropped earlier and I got it with not much of a probelm. I was so happy.
Then of course I did leg extensions and leg curls. Those babies kill my legs.
Until Next Time....
(in reply to ironraider52)
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RE: My powerlifting journal - 11/30/2005 8:20:50 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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Well I guess I should give you some background...which I never did. I'm 17 and weight about 215-220. I played football and was all state my this year (senior year). Im tryin to bulk up for powerlifting then cut back down for football.
I have three phases of lifting that I do. Phase 1 is the cardio phase with high reps and sets.
Phase 2 is Strength gain phase which I train for powerlifting.
Phase 3 is Cut down phase.
I've been doing these phases ever since I was in 8th grade. I have seen really good results in my physical strength. NOt as much my weightlifting strength but like wrestluing style strength.
Im mainly training for our powerlifting High School state chamionships. Its in March so I have like 15 weeks to train. But there will be about 3 meets in between that.
For competition I use a squat suit, deadlift suit, and a bench shirt all inzer made. I lift 5 days a week currently...I would like to lift 6 but I cant find a place where I can lift for free on saturdays.
Im on Ce2 right now and take 100% whey protein so I dont have to eat my parents outta house and home (which by the way I have seen incredible gain from the Ce2). Im lookin for something to stack Ce2 with so any help would be appreciated.
(in reply to ironraider52)
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RE: My powerlifting journal - 11/30/2005 1:48:42 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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Deadlift:
330x6
330x6
330x6
330x6
360x3
360x3
360x3
360x3
425x1(very ver very hard)
A great workout today. Usually I use to much back but lately I've been tryin to fix it and my back isnt as sore as my legs. So I guess thats one step forward. I was very happy with my max at the end. I barely got it off the ground then worked it all the way up!!
(in reply to ironraider52)
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RE: My powerlifting journal - 11/30/2005 5:13:51 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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You're pretty damn strong, have you been to any powerlifting meets yet?
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RE: My powerlifting journal - 12/1/2005 7:00:50 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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I haven't been to any meets since last year. The last meet I went to was a national qualifier. I didn't end up goin to the nationals. But my first meet isn't until January 14th. So im really trying to train hard.
(in reply to No Quarter)
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RE: My powerlifting journal - 12/2/2005 7:43:07 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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I injured my knee yesterday not even lifting. So i might have to take the day off....I dont really wanna risk my strength training. SO if anybody could give me there opinion (i already have some but I want more) on whether me not lifting today would make me any weeker.
Thanx
(in reply to ironraider52)
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RE: My powerlifting journal - 12/4/2005 4:34:51 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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My knee does feel quite better. Im really glad that I took the weekend and friday off. I now can walk up steps and squat down and do lunges with no weight without my knee hurting at all!! HOwever when I keep my knee in one position it feels like really tight and my knee cracks......I gotta bench tmw. I really hope that my knee is fine by tuesday to actually squat weight with. I used to love benching but now I really like squat better. I just love how hard it is.....
(in reply to ironraider52)
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RE: My powerlifting journal - 12/6/2005 3:33:35 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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squat:
325x6
325x6
325x6
325x6
350x3
350x3
350x3
350x3
I was so happy that i got to squat today. My knee didnt hurt at all. In fact the lower i got the better it felt....
(in reply to ironraider52)
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RE: My powerlifting journal - 12/7/2005 5:22:20 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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.
(in reply to ironraider52)
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RE: My powerlifting journal - 12/8/2005 1:45:41 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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bench:
225x6
225x6
225x6
255x3
255x3
255x3
290x0(missed)
Man my workouts for everything are awesome I cant believe I have only missed a couple times. Im gettin so strong from it. I also think its the Ce2. But I hope that I wont get weak if I get off of it. That would suck.
(in reply to ironraider52)
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RE: My powerlifting journal - 12/10/2005 9:42:03 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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I had a snow day for school yesterday so I had to lift at my house. I was sore so i decided to just do light weight for squat.
135x6
135x6
135x6
135x6
225x3
225x3
225x3
225x3
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. I had a really good day today. I also did up-rows and seated bicep curls...ten today I threw in some glute/ham...
