My powerlifting journal

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.

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...

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......

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.....

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....
 

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.....
 
 

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....

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.
 

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!!
 

You're pretty damn strong, have you been to any powerlifting meets yet?

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.

Bench:
215x6
215x6
215x6
245x3
245x3
245x3
 
Incline:
150x6
150x6
150x6
180x3
180x3
180x3
 
Front raises with 25 for 4x10-15. I maxed out at 285 on my bench but I missed it
 
Until Next Time......
 
 

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

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.....

bench:
220x6
220x6
220x6
245x3
250x3
255x3
285x1(EASY)
 
incline:
155x6
155x6
155x6
180x3
185x3
195x3
 
Front raises 4x10-15 reps at 30. All my bench reps felt very easy for some reason. It might be because of a good rest or because I added an arch in my back to my workout. I dunno but it was sweet. Squatting tmw...wish me luck
 
 

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....

deadlift:
335x6
335x6
335x6
335x6
360x3
360x3
360x3
360x3
435x0 (missed rep)
 
I was so glad that I could deadlift today. I also felt no pain at all when I woke up this morning . I had a really good day today. I also did up-rows and seated bicep curls...ten today I threw in some glute/ham...

 .

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.

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
 

bench:
230x6
230x6
230x6
255x3
255x3
255x3
290x1 (pause and was easy)
 
Incline:
170x6
170x6
170x6
200x3
200x3
200x3
 
front raises:
25x15
25x15
30x10
30x8
 
Im lovin this workout. I have been hitting this phase hard. I've been doin real good this entire time.

I know your not a bodybuilder but wouldnt it be better to finish with side raises. Since incline bench works front delts and same with normal bench.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

I know your not a bodybuilder but wouldnt it be better to finish with side raises. Since incline bench works front delts and same with normal bench.

 
Well im actually just training my front delts right now. So Im not to worried about the sides. When I go into my cutting phase I will.
 
squat today:
325x6
325x6
325x6
325x6
355x3
355x3
355x3
355x3
 
I had to cut my workout short because my weight room that i lift at (school) didnt have a supervisor so I had to leave. Gay.
 

Deadlift:
335x6
335x6
335x6
335x6
365x3
365x3
365x3
365x3
435x1(very very hard)
 
I think I may have hitched that last rep but im not sure. I started to drop the bar...but I think I was good. Im gonna call it good though.
 
I also did some up rows with 30 lb dumbells for 4x10 then glute/ham for 4xfatigue......
 
I get to bench tmw which IM pretty happy bout.

bench:
230x6
230x6
230x6
260x3
260x3
260x3
 
I couldnt incline because the weight room was closed and I couldnt get my incline to work. So I just decided to do close grip and wide grip went like this:
wide grip:
165x15
195x15
Close Grip:
145x15
155x15
 
Then front raises with 30 pounders for 4x10-15.

Sorry I forgot to tell u that I didnt max out and I decided to max out at a weight harder then what Im used to and did 285 for 3 and a 1/2 reps. I was happy.

squat:
330x6
330x6
330x6
330x6
355x3
355x3
355x3
355x3
430x1 (easy)
 
Leg Ext.-4x10-15 with 40 each leg
leg curls-4x10-15 with 40 each leg
 
 

I got all of my powerlifting gear. I got a Hardcore squat suit from inzer, a Max DL suit from inzer and a rage-X bench shirt from inzer. Max Dl fits but I think that my hardcore could be too small but I proly can get it on. And my bench shirt is either REALLY tight or its too small. It ouwldnt be too bad if it was too tight.

I think I might start taking my training more seriously. I have been taking it semi-serious but been messing around and stuff. I usually dont weigh myself but I think that I might start. I also really need tot ake note of my protein intake and my calorie intake. Me lifting 5 days a week (soon to be 6) is hard on the body.
 
I think taht I get enough water but my instructor didn't give me the right amount of protein to take. So I may just bump the protein intake to 1 gram of protein per pound of body fat. And about 2,500 calories a day. I also drink about 2-3 gallons of water a day.
 
My bench shirt did end up fitting (barely) and so does my DL suit but IM gonna send my Hardcore Squat suit back and get a one that'll fit over my butt. Im pretty sure that I'm not gonna use kne wraps unless I really need them. I'd rather just wear a suit so im free to walk around and get fired up.
 
I'm gonna update my bench later because its taht day again. Im hoping to get all of my sets and get my max. I'd be happy because that would put me at my goal.

bench:
235x6
235x6
235x6
260x3
260x3
260x3
300x0 (missed it )
 
Incline Bench:
175x6
175x6
175x6
200x3
200x3
200x3
 
Front Raises:
35x12
40x11
40x11
45x10
 
Squatting TMW. SO ill see all u on the flip side.