Ramrod's Powerlifting Log

[Ramrod]

Small into: I've been lifting for 12yrs pretty hardcore. More of a Bodybuilding workout. I've done DC, FST-7, German Volume Training and etc. To many to list them all. This year I tweaked a few things and made some great gains. but i felt like i was still missing something. I miss competition.

So I'm switching gears and training to be a Powerlifter in the 181wt Class.

I have other logs so I'm just going to start this now instead of back dating anything.. Feel free to jump in with advise, Tips and what ever you like. I'm new to the PL'ing so I could use a little help.

[Ramrod]

Little Back Log....

9-6-12
Weight 187 lbs

Good day. It's been so long since I've done real deadlifts. It's like starting over. So the 365lbs I got what I'm calling my Temp PR. It's not going to be a PR longer enough to be called one.

Back Thickness

Deadlifts
12/135
5/185
5/225
1/275
1/315
1/365 --- Temp PR
0/405 --- Failed

V-Handle Pulldowns
12/115
12/130
8/145
8/160
4/130 --- Drop set

BB Rows
10/135
8/155
12/135

Hip Thrusts
8/135
7/135
10/135

Ab Machine
17/50
15/50
15/50

Hanging Leg Raises
12/8
15/BW

Workout 60min
Treadmill 30min for 500 Calories

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9-12-12
Weight 186 lbs

Squat Day...

I'm trying a little of the 5/3/1 for the next 4 weeks.

I have a couple of Questions I'll post up in the Power Lifting Section..

Warm up 7min Treadmill 15% Incline 4mph

I didn't have a Belt or Knee Sleeves/Wraps today.

Squats
Warm Ups
8/135
5/160
5/200
3/240

Working Sets
5/260
5/300
2/340 Failed on the 3rd

Assistance Work
Squats
10/185
10/185
10/185
10/185
10/185

DB Stiff Leg Deadlifts
10/60
10/60

Leg Curls
12/55
10/80
10/80
10/100

DB Stiff Leg Deadlifts
10/60
10/70
10/80

Calf Press
20/229
18/228

15min Workout
30min Treadmill 501 Calories

[Ramrod]

9-13-12
Weight 186.5 lbs

Pretty sore and took a long time to warm up today. All in all still not a bad workout. First 5/3/1 Chest workout I have every done. I was suppose to use 115 lbs for my first set and 145 lbs for my 2nd warm up set. I went ahead and just used 135 and 155 instead.


Bench
WARM UP
5/135
5/155
3/175
Worksets
5/190
5/220
10/250 (5+ set)

Smythe Incline Bench
12/135
11/185
10/185
10/185
10/185

Machine Flyes
10/80
10/90
11/90
10/90
12/90

Weighted AB's
14/50
12/50
13/50

Leg Lifts
15
10
10

Workout 50min
Treadmil 20min 300 Calories
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9-15-12
Weight 186 lbs

Used the 5/3/1 on Smythe Military Press. Seemed a little easy...

Shoulders

Smythe Military Press
WARM-UP
10/185
12/105
5/125

Working sets
5/135
5/160
19/180

Side Delt Machine
10/70
10/70
8/70

Face Pulls
10/100
10/100
12/100

Pull-ups /Chins
10-Wide Grip
10-Wide Grip
10-Chins
7-Wide Grip
10-Chins

Workout 45min
Treadmil 20min 302 Calories

[Ramrod]

Now these are more recent....

Round 2, Week 2, Day 1
Bench Press
Weight 183lbs

No New PR's today. I matched what I did back on 9/20... Still trying to get that Leg Drive down.

Bench Press
Warm Ups
20/BAR
10/120
5/130
3/180

Core Sets
3/210
3/240
6/265

Single
1/285

Drop Set
10/225

Inbetween my Core Sets.
DB Rows
12/80
15/90
12/90
10/100

BB Rows.....................Super Setted with................DB Incline Bench
10/135............................................... ........................12/60
10/135............................................... ........................12/60
10/135............................................... ........................12/60
10/135............................................... ........................10/60


Wide Grip Pulldowns
12/115
10/115
8/115

Rope Pressdowns...............Super setted with...............Alt. DB Curls
16/100............................................... ............................10/35
15/100............................................... ............................10/30
12/100............................................... ............................10/25

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Round 2, Week 2, Day 2
Weight 183lbs

I had to take a couple of days off. Had a Car breakdown and needed to get it figured out and fixed. Jumping in right where I left off at. Did sleep good at all. Went to bed at 11pm and woke up at 2am. Could get back to sleep at all. I'm so use to sleeping during the day. My days off are hard to sleep at night at times. Stayed up fixed the car and tried to get a nap in. Didn't feel light htting the gym, but I know I needed to go. I had a great workout, but my Grip was shot even with chalk. All the wrenching on the car killed it. I did hit a PR barley thou... So thats good. I would have smashed it with an extra 2 reps if I had better sleep. I know it.

Deadlift Day

Warm Ups
15/BAR
8/135
5/150
5/190
3/225

Core Sets
3/300
3/320
13/340 ---------- PR - (I have video, Will up load later)

Leg Curls................ Super Setted with............... Glute Raises
12/70................................................ .....................12/135
10/85................................................ .....................12/135
12/70................................................ .....................12/135
12/70................................................ .....................12/135
12/70................................................ .....................12/135

Hanging Leg Raises
15
15



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Round 2, Week 2, Day 3
Military Press

Shoulders felt super tight today. Kind of pain full. My 3+ Set was still with par with my 1RM Calculations. Just wasn't in the mood. I was watching the Votes coming on TV as I was Lifting.

Military Press
Warm Ups
15/BAR
10/95
5/115
3/135

Core Sets
3/160
3/180
12/205

Wide Grip Pulldowns.........Super Settted with........Tricep Machine
12/100............................................... ........................12/190
12/115............................................... ........................12/190
12/115............................................... ........................12/190
12/115............................................... ........................12/190

Rear Delt Machine.........Super Setted with.............Side Delt Machine
12/70................................................ ........................12/60
12/70................................................ ........................12/60
12/70................................................ ........................12/60
12/70................................................ ........................12/60

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Round 2, Week 2, Day 4
SQUATS

Pretty good day again. Best Squat Day I have had in a while. Raised my 1RM Calculation in the Squat. Didn't even have a Belt.

Squat
Warm up
15/BAR
10/195
6/115
5/130
5/165
3/195

Core Sets
3/230
3/260
11/295 ------- Last Cycle I only hit 295 for 6 Reps...

Leg Press
10/360
8/450
6/540
4/360

Leg Ext... Skipped Ran out of time....

[Ramrod]

Round 2, Week 3, Day 1
5/3/1
Weight 180lbs

Well First day of my week. Not the best. I did more work at home in the last 2 days then I did all summer. LOL... Ate and slept like Crap. Man did it show tonight. My Left Shoulder just hasn't been feeling right. I felt it last week during OHP's. I'm going to skip OHP's this week and do ZERO Pressing movements the next week. Just Squats and Deads for my 4th week. For my 3rd round of 5/3/1. I'm going to leave out OHP and put in Board/Floor Presses instead. My Bench as been stalled or even declined it seems.


Bench Day

Warm Ups
DB Incline Bench
10/45
10/55

Bench
Warmups
15/BAR
5/120
5/150
3/180

Core Sets
5/225
3/250 Felt Heavy
1/280 Failed on 2nd...

DB Rows Worked into my last couple of Bench Sets.
12/40
12/40

BB Rows
12/135
12/155
10/175
6/185

Wide Grip Pulldowns
10/115
12/115
12/115

Rope Pressdowns.....Super Setted with............. Alt. DB Curls
15/80................................................ .................12/30
12/100............................................... .................12/30
12/100............................................... .................12/30

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Round 2, Week 3, Day 2
5/3/1

Deadlift Day

Warm Up
3min Row Machine, 2 sets of Bodyweight Hypers
10/BAR
5/135
5/185
5/190
3/250

Core Sets
5/285
3/325
1/365 --- Stopped at 1 to try and hit a New PR...

Singles
1/405
1/440 ------ NEW PR
1/450 ------ NEW PR............Up 25lbs from 3 weeks ago.............Video Below

Leg Curls
12/70
12/70
12/70
12/70

Hyperextions Body weight
12
12
10

Hanging Leg Raises
12
12


Deadlifts felt heavy. The 405 was a Wake up for sure. I was thinking to myself there is no way I'm getting a new PR. But I slapped on 335 and then said to myself "Hell I'll slap on some 1/2 pounders to even it out. I won't know the difference" So 440 came up and I nailed it. I was happy and finished. As I was writing it in my log and getting ready to rack my weights. I figured I'll through on 10lbs and try it. All I have to say is .......:rockon:


My Form slacked near the top. My weight shifted forward to much. My heels came way off. But I still pulled it.. New PR is a solid 25lbs up from 3 weeks ago.


Sorry for the Intro. I entered a contest and that was part of it.

[Ramrod]

Round 2, Week 3, Day 3
Military Press
5/3/1

I'm taking it easy on the shoulders today and next week. No Heavy benching or presses. I did do somq light Standing OHP's today. Felt ok. Just didn'y get near pushing the limits. I normally do seated.


Warm Ups
DB External Rotations
10/12
10/12
10/12

Shoulder Strecthing with rope
3 sets


Standing OHP
15/BAR
8/95
7/105
6/115
6/125
6/135

Pull Ups
6
6
6
6
6
6

Rear Delt Machine
12/80
12/80
12/80
12/80

Side Delt Machine
12/50
12/60
12/70
12/70

Everything felt great. Just needed to start my Deload early for shoulders.

[Ramrod]

I saw this little app. Seemed kind of fun... Only did Squats today and some Singles. I took to long and ran out of time. I was videoing my sets and watching it between sets. Checking depth and trying to work on that. I also squated without shoes this time. I liked that much better. So I plan on getting some Chucks or Rough Squat Shoes. I seemed to get lower easier with my feet on a small plate...

[Ramrod]

Round 2, Week 4, Day 1 - DELOAD
Weight 181lbs

I'm using this Deload week to hit my Arms a couple of times and Calves as well. My Normal Squats, Deads and Bench I will go easy on...

Treadmil 12min 105 Calories 15% Incline.

I Super Setted the First 3 together and the last 3 together...

Alt. DB Curls
15/25
15/30
12/35
7/40

Rope Pressdowns
15/90
15/110
12/120
12/100

Rope Wrist Rolls
up
up/down
up/down
up/down

Tate Press
15/20
12/30
12/35
10/40

Preacher Curls
15/65
12/65
10/65
10/65

BB Wrist Curls
30/45
25/45
20/45
25/45 = 100 REPS

Treadmil 15min 7mph 150 Calories

[Ramrod]

Round 2 is all done now. Just Deloading for a week. Press was removed for the 3rd week. Shoulders were hurting a little. Didn't want to push it... Deadlifts and Squats Improved this round. Bench stalled out. Round 3 I'm thinking of switching Press for Floor Presses or Board Presses.

[Ramrod]

Round 2, Week 4, Day 2 - DELOAD

Last Nights Workout...

Treadmill 12min

Deficit Deadlifts 4in..................Super Setted with................Supported wrist Roll ups
10/BAR
5/95
5/135............................................... ..........................................3 up and Down/45
5/155............................................... ..........................................3 up and Down/45
5/190............................................... ..........................................3 up and Down/45
5/230

Rev Hypers Body Weight .....................Super Setted with..................Leg Ext.
10/BW................................................ .............................................12/55
10/BW................................................ .............................................12/55
10/BW................................................ .............................................12/55

Incline Crunches Overhead 10lbs Ball..................Super Setted with............Hanging Leg raises.
15................................................ .................................................. ...............12
12................................................ .................................................. ...............12
10................................................ .................................................. ...............12

Row Machine 7min

Started Loging all my Food again...This time I'm not going to count my Workout Calories, just my Cardio ones. Going to try and stay with in 100-200 of 2000 Calories a day for a while. 200g of Protein and under 100 on Carbs. With a few below 50 days in the mix.