The road to moving big weight!

I was previously logging my workouts under a different thread, but as of today I'm going to start logging them here. I figure that there are other people with the same goals that can provide tips and even motivation!

Workout - February 17, 2009

Wide Stance Barbell Squat
135x5, 165x5, 185x5, 225x5, 245x3, 265x3

Sumo Stance Deadlift
225x5, 315x5, 405x8 (PR)

Shrugs
4 x 10 @ 225, 1 x 20 @ 225

Leg Curls (Hamstring)
4 Sets x 10

All in all a pretty good workout today. Wasn't even planning on going heavy on deadlift, or deadlifting at all that matter. Well, just screwing around managed to pull 405 for 8 which I've never done before. Mark said the reps looked perfect, so cant complain. We both seem to be making PRs non-stop and having awesome workouts. I have to say, if it weren't for Mark I would still be doing beach body workouts so thanks!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Workout - February 19, 2009

Dynamic Bench - Wide Grip
135x10, 185x6, 205x6, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 185x15

Incline Bench Press
135x10, 185x8, 205x4, 205x4


Weighted Dips
25 lbs of chainX10
50 lbs of chainX9
Body weightX10
25 lbs of chainX10
25 lbs of chainX10
50 lbs of chainX10

Tricep Pushdowns
3X15 (greens)
3X15 (purples)

Lat Pull Downs (V Bar)
5X15

Face Pulls
4X15

Mini Band Pull Aparts
3X10

Mini band pushdowns
1Xfailure

Supersetted dips with pushdowns and facepulls with lat pull downs. Great workout, endurance is going up, and seeing nothing but gains. Really looking forward to seeing what the future has to offer, and preparing for my first power lifting competition, hopefully sooner than later!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Workout - February 23, 2009

ME Bench Day

Micro Mini Bench (Thumb from smooth)
135x5, 185x5, 225x5, 245x3, 255x3, 265x1

Shirted Bench (Pinkie on ring)
265x1, 285x1, 315x1 (PR), Removed Shirt 225x9 (PR)

4 Board Bench (Thumb from smooth)
245x5, 275x5, 315x3, 335x1 (PR)

Tricep Pressdowns
5 Sets x 10

Chest Supported Rows
3 Sets x 10

Wide Grip Pullups
3 Sets x 10

Lat Pulldowns
3 Sets x 10

Mini Band Tricep Pushdown
1 Set x failure (200 reps)

Couldn't believe this workout today. First time ever throwing a shirt on and got 315, I know its not a lot of weight, but my first 315 bench so pretty happy with that!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Workout - February 24, 2009

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Sumo Deadlift W/40 Lbs Chain
Warmup 135x5 (no chain), 225x5, 315x5, 405x3, 455x1 (PR)

Sumo Deadlift - Removed Chains
405x10 (PR)

Barbell Shrugs
135x10, 225x20, 245x20, 265x20, 315x15, 225x20

Back Extensions W/65 Lbs
3 Sets x 10

Pull-throughs (Purple Band)
3 Sets x 10

Another kick ass workout today. Still dont see Mark or myself slowing down in the near future, as long as we stay healthy! Preparing for my first full body powerlifting competition at the end of March. Going to be doing shirt work for the next 4 weeks, really focusing on form and trying to get my bench up. Also going to be doing volume squat to try to pack on that last bit of weight.

Squat - 350     
Bench - 325 
Dead - 500

BW 196

is this like a Westside Template? good work bro

Yeah, mainly.  A buddy of mine and I are doing the Westside Barbell workouts, along with the 5/3/1 program for deadlift and also bench on some days!  Thanks a lot for the comments!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Westside is a great training method..315 shirted is a decent number shirted, have you been using it a while or just started? Nice deadlifts to 405x8 gjdm

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Thank you.  That was actually the first day I ever put a shirt on, so I was pretty pumped about it.  It was actually kind of loose too, so we are going to work with a shirt for the next few weeks to get me ready for my first competition.  I love deadlifting though, just feels great moving somewhat big weight! haha.  What do you use?

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Dynamic Bench Day
Wide Grip Bench (Pinkie on ring)
225x4, 225x4, 225x4, 225x4, 225x4, 225x4

JM Press
95x10, 115x10, 125x10, 135x10, 135x10

Face Pulls
5 Sets x 15 Super set w/Purple Band Pushdowns - 4 Sets x 25

Bent Over Rows
135x10, 155x10, 155x10, 155x10

Mini Band Pushdowns
4 Sets x Failure

Close Grip Tri Bench
135x20

Good workout today. Bench felt solid. Going heavy on squat tomorrow to see where I'm at for competition weight.

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Squat Day
Wide Stance Squat
135x5, 185x5, 225x5, 265x3, 285x1, 315x1, 335x1

Barbell Shrugs
135x20, 225x20, 225x20, 265x20, 315x10, 225x20

Step Ups
135x1x10

Pretty quick day today.  Fridays we usually just go heavy on squat and do some band stretching and accessory work.  Pretty happy to get that 335, now I know where I'm at for meet weight.  Going to do nothing this weekend but drink and sit on my ass.  ME Bench on Monday including shirt work, cant wait!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

ME Bench Day
Wide Grip Bench (pinkie on ring)
135x10, 185x5, 225x5, 255x3, 285x1 (PR) - Put on Shirt 315 (miss), 295x1, 300x1, 305x1, 315x1, 335 (miss), 315 (almost locked).

Rep Sets
225x3 (paused), 225x8

Tricep Pushdowns
5 Sets x 10

Chest Supported Rows
3 Sets x 10, 1 Set x 6 (8 plates total)

Plank (w/45 lbs) - 45 Sec each position
Plank (w/90 lbs) - 30 Sec each position w/ 3 paused pushups.

Mini (Red) Bend Pushdowns
1 Set x 100

Wide Grip Pullups
2 Sets x 10

All things considered, not a bad workout today.  Still trying to find the right groove on my shirt, but for the second time putting it on I cant complain with 315.  My raw bench is going up, so that's good.  Tomorrow will be deadlifts with bands (yay).  Thanks to all who read this!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Just one of those days...

Sumo Deadlift
135x5, 225x5, 315x5, 405x3, 455x1, 475 (off ground - no lock) ... done

Shrugs
135x20, 225x20, 315x15, 225x30, 225x20

Leg (hamstring) Curls
3 Sets x 10, 1 Set x 20

GHRs
2 Sets x 12

Lousy day. That's fine though, went heavy last week, and the lifts haven't gone down at all, so that's always good. Day off tomorrow, and dynamic bench day on Thursday. Hopefully get a sqaut in on Friday, but I have drill again so who knows..

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Sorry forgot to answer your question, I actually don't use a shirt, I have tried a friends of mine who is pretty much the same size as me, I think it was some sort of inzer though? Felt pretty weird, he said it takes alot of getting used to. I might start using a shirt if I get more into PL and not just lifting for football though. Your moving pretty big weight though, what class do you compete in?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Your friend is right.  A shirt takes  A LOT of getting used to, but once you do, you can move some pretty big weight.  I was aiming for the 198 weight class.  Weighed 203 today, but we'll see in a few weeks.

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Dynamic Bench Day
Wide Grip Bench (Ring Finger on Ring)
225x5, 225x5, 225x5, 225x5, 225x5, 225x5, 275x1

JM Press
135x10, 145x10, 155x10, 135x10, 135x7

DBell Tricep Rollbacks
45x8, 50x8, 60x8

Chest Supported Rows
4 Sets x 20 @ 4 Plates

Wide Grip Lat Pulldowns
3 Sets x 10

Mini Band Pushdowns
1 Set x Failure

Great workout today! Totally made up for Tuesdays lousy workout. Getting closer to competition (March 28) and feeling good! Have to leave for drill tomorrow so not sure if I'll be able to get squat in but we'll see.

Squat - 350     
Bench - 325 
Dead - 500

BW 196

ME Bench Day W/Shirt Work
No Shirt - 135x10, 185x6, 225x5, 265x2, 275x1
Shirt - 265x3, 300x1, 315x1, 325x1 (PR), 335x2 (W/2 Board - Second rep no lockout)
No Shirt - 265x3, 265x2, 225x9

Chest Supported Rows
5 Sets x 10 - Worked up to 8 plates total

Tricep Pushdowns
5 Sets x 10

Green Band Face Pulls
5 Sets x 15

DBell Tricep Rollbacks
50x10, 60x10, 70x10

Mini Band Tricep Pushdowns
2 Sets x Failure

Not a bad workout considering the weekend I had. Had drill in Madison for the Marines. Saturday was nice, got some trigger time, but Sunday was miserable. Stood outside in the freezing rain for 3 hours running the new Combat Fitness Test. So all things considered, went in their with a clear mind and visions of moving big weight - hit a 10 pound PR on my shirt bench, so pretty happy with that!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Deadlift
-Not worth recording- Haven't taken a week off of dead in months, so not surprised at how today went. Been having quite a bit of hip pain, so going to try stretching it out some different ways...we'll see how it ends up.

Shrugs
135x20, 225x20, 315x12, 315x8, 315x12, 315x15, 225x35, 225x40

Hamstring Curls
3 Sets x 15, 1 Set x 25

Chin-Ups
4 Sets x 10

Not really sweating todays workout. I know the weight I've moved before, so probably just a little tired. Tomorrow is a day off, Thursday is dynamic bench and Friday is Squat day.

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Wow that's alot of reps shrugging, my grip would be worn out..ahah don't ever be afraid to say your numbers on here I garuntee you it is better than 90% of the peoples on here unless your deadlift is somehow lower than your bench.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Due to some persuasion from a fellow member, I will post my deadlift numbers from today :p

Deadlift
-Not worth recording- Haven't taken a week off of dead in months, so not surprised at how today went. Been having quite a bit of hip [style="color: blue ! important; font-family: verdana; font-weight: 400; font-size: 12px; position: static;"]pain, so going to try stretching it out some different ways...we'll see how it ends up.

Sumo
135x5, 225x5, 315x5, 405x3 - Tried 455 - just felt heavy..moved it before, plenty of times..so dont know..lots of hip pain..

Conventional
405x1, 455x1 (looked ugly..but no hitch and got the weight)

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Dynamic Bench
(Ring finger on ring)
225x6, 225x6, 225x6, 225x6, 225x6, 225x6

Floor Press W/40 Lbs Chain
(Thumb from smooth)
135x6, 185x6, 185x6, 185x6

Wide Grip Lat Pulldowns
5 Sets x 10

Chest Supported Rows
4 Plates x 20, 35, 15

Purple Band Pushdowns
4 Sets x 25

Mini (Red) Band Pushdowns
2 Sets x Failure

One of the best workouts I've had this week. The 6 Sets x 6 @ 225 went up like nothing, so next week I'll up the weight to 235 and start back at 6 Sets x 3. Putting on quite a bit of size on my back and looking forward to the competition on March 28th.

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Wide Stance Squat
135x5, 225x5, 275x3, 315x1, 335x1, 350x1(PR)

Barbell Shrugs
135x20, 225x20, 275x20, 315x20, 315x20

Good Mornings
2 Sets x 10 @ 135

Plank W/90 lbs (1 Minute)

Not a very long day today.  Just wanted to get the squat in and a couple augs.  Getting closer to meet day!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

ME Bench Day
No Shirt - 135x10, 185x6, 225x5, 275x1
Shirt - 285x1, 295x1, 300x1, 315x1 - Took shirt off
No Shirt - 225x6x2, 275x1, 285x1

4 Board - Thumb From Smooth[B/]
2 Sets x 3 - Worked up to 295 - Felt heavy today..haven't done them in awhile, so no biggie.

T-Bar Rows
5 Sets x 15 - Worked up to 3 Plates

Tricep Pushdowns (V-Bar)
5 Sets x 15

Not the greatest workout today.  Feeling a cold coming on, but it could have been a million and one things.  My core lifts didn't go down at all, so not too worried.  Going to do my opener next week and that will be it.  Competition day is March 28th, getting pretty pumped!

Dynamic Bench
Wide Grip (Ring Finger on Ring)
235x3, 235x3, 235x3, 235x3, 235x3, 235x3

Close Grip Tricep Bench
135x10, 185x10, 205x6

Face Pulls (Green Band)
5 Sets x 15

Tricep Pushdowns (V-Bar)
5 Sets x 12

Wide Grip Pullups
1 Set x 10

Feel like absolute **** today.  Coming down, or mid-way through a cold.  Hacking up a lung, but sucked it up and did the lifts.  Probably the ugliest lifts I've ever seen :p but you'll have that.  Main goal right now is to just get healthy seeing as though I'm 10 days out from competition.  Will update tomorrow!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

The following are what I plan to do for lifts at the upcoming meet.  Did my openers today and everything felt light as hell.  Cant wait!

Squat - 315, 350, 385 (Loose briefs)

Bench - 300, 315, 335 (Inzer/Katana Single)

Dead - 405, 425, 455

I'm doing what I know I can get.  However, if the lifts go well and I get a fourth attempt, I will try for PRs!

Competing in the 198 weight class.

Squat - 350     
Bench - 325 
Dead - 500

BW 196

So, got my first meet behind me, and I have to say..what a rush!  Missed two attempts (1 bench, 1 squat), but hey, just being there was such an awesome opportunity.  Lot of pretty strong guys, so definitely have some goals in mind!  Oh, yeah, my buddy Mark took best lifter in the teen senior open, and I believe he also took first place in his weight class, other buddy Adam also took first at 308 and I took first in my weight class at 198!  Anyways, here are the results:

Squat
315, 350, 405 (fail.not by much..Mark said if my wraps would have been tighter, but its all good..goal for next time)

Bench
300, 315 (fail, lost tightness), 315 (smoked it)

Deadlift
405, 455, 500 - 405 felt light as hell, so I said screw it, throw my gym best on there...that flew up like nothing so I went for 500..went up pretty damn easy!  Lots of room to improve, and definitely excited for more upcoming meets!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

I'm going to try and get into powerlifting here soon.  Those are some nice numbers especially for your first meet.  I talked to a world record holding powerlifter for masters deadlift, I am going to go to his gym sometime soon and have him give me a little coaching and help me get started, only problem is he lives kind of far away, but he will get me in touch with some guys in my area.

Curious in the competition what type of squat stance and deadlift stance did you have>?

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Hey, thanks for the post, appreciate it!  I use a sumo stance for my deadlift and I squat wide stance.  I use to deadlift conventional, but I had too many problems with form and getting my ass down, so I switched to sumo.  Ever since then, my dead has gone through the roof (for me at least).  Anyways, I love every minute of powerlifting and encourage anyone who is serious about lifting weights to give it a shot.  Looks like you're pretty big so I'm sure you'll don fine!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Max Effort Day

Dumbbell Bench
5 Sets x 10 - Worked up to 85 lb Dumbbells

Close Grip Bench
5 Sets x 10 - Worked up to 195

Overhead Tricep Extensions
5 Sets x 15 - Used a 55/65 lb Dumbbell

-Super set with-

Tricep Pushdowns
5 Sets x 12

Chest Supported Rows
5 Sets x 10 - Worked up to 6 plates and 2 25's

Lat Pulldowns
5 Sets x 10

Wasn't really expecting too much today. Had a meet this weekend, so only had one day off. All things considered, workout went well. Didn't hit big numbers, but got some good volume work in and felt great afterwards! Starting a powerlifting diet to lean out a bit while maintaining strength and actually get bigger hopefully!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

It was 6 AM and there I was....awake, getting ready to go do some cardio...whoopee!

10 Minute treadmill at 5.8 pace, about 10 minutes on the bike, and finished up with 10 minutes (level 15) at a decent clip on the elliptical.

Its always a beast getting back into cardio, but I think it will definitely be good to throw it back in the mix.  Started the "powerlifting" diet today..will get HYOOGE!

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Decided not to dead lift today, so did squat instead.  Lower back was a little sore, so just kept it light and did work sets.  Mostly just an auxiliary day to get the blood flowing!

Squat - Wide Stance
135x5, 225x5, 225x8, 225x5, 275x3

Barbell Shrugs
135x20, 225x20, 275x20, 275x20, 225x20

Hamstring (Leg Curls)
5 Sets x 15

Calve Raises
3 Sets x 10

Planks and Leg Lifts - Til' it burned

Just a good day to get work sets in.  Tomorrow will be high intensity intervals in the morning and maybe a few aux lifts.  Thursday will be dynamic bench and probably 4 boards.

Squat - 350     
Bench - 325 
Dead - 500

BW 196