Building High-Performance Muscle™
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Join date: Mar 2011
Location:
Posts: 474

Bench:

1x5 w/195
1x4 w/235
2x3 w/275
7x3 w/315

Pause Squat:

1x5 w/275
1x4 w/330
2x3 w/385
4x2 w/405

Superset:

GHR:

5x10 w/bodyweight

Facepulls:

5x10 w/mini bands

Band pull aparts:

5x10 w/mini bands

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Join date: Mar 2011
Location:
Posts: 474

Squat:

1x5 w/275
1x4 w/330
2x3 w/385
2x2 w/435
3x1 w/495

Bench:

1x5 w/195
1x4 w/235
2x3 w/275
2x3 w/315
1x2 w/350
1x1 w/365 (needed a light spot)
1x2 w/350

Squats:

1x4 w/315
1x4 w/355
4x4 w/410

Super set

Good mornings:

5x10 w/225

Facepulls:

5x10 w/light bands

Band pull aparts:

5x10 w/light bands

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Join date: Mar 2011
Location:
Posts: 474

Deadlift:

1x4 w/285
1x3 w/345
2x3 w/405
2x2 w/460
1x1 w/525
1x1 w/555
1x1 w/585 (PR)
2x2 w/460

Pin Presses:

1x5 w/195
1x4 w/235
1x3 w/275
5x3 w/315

Paused Deadlifts:

4x3 w/405

Hip Thrusts:

5x10 w/2 heavy bands

Superset:

Facepulls:

5x15 w/light bands

Band pull aparts:

5x15 w/light bands

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NS
Level

Join date: Mar 2011
Location:
Posts: 474

Bench:

1x5 w/195
1x4 w/235
2x3 w/275
6x3 w/315

Squat:

1x5 w/275
1x4 w/325
2x3 w/385
3x3 w/435
4x2 w/465

Bench:

1x6 w/195
1x6 w/235
4x6 w/275

Superset:

GHR:

5x10 w/bodyweight

Facepulls:

5x15 w/mini bands

Band pull aparts:

5x15 w/mini bands

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NS
Level

Join date: Mar 2011
Location:
Posts: 474

Squat:

1x5 w/275
1x4 w/330
2x3 w/385
5x3 w/435

Bench:

1x5 w/195
1x4 w/235
2x3 w/275
3x3 w/315
4x2 w/335

Pause Squats:

1x3 w/315
1x2 w/365
4x1 w/410

Super set

Good mornings:

5x10 w/225

Facepulls:

5x10 w/mini bands

DB Flies:

5x10 w/35

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NS
Level

Join date: Mar 2011
Location:
Posts: 474

Deadlift:

1x4 w/295
1x4 w/355
2x3 w/415
6x3 w/465

Floor Presses:

1x5 w/185
1x4 w/225
1x3 w/275
5x3 w/315

Paused Deadlifts:

4x3 w/415

Superset;

Hip Thrusts:

5x10 w/2 heavy bands

Facepulls:

5x10 w/mini bands

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NS
Level

Join date: Mar 2011
Location:
Posts: 474

Squat:

1x5 w/275
1x4 w/330
2x3 w/385
3x3 w/435
1x2 w/465
1x2 w/500
1x2 w/465
3x3 w/435

Bench:

1x5 w/195
1x4 w/235
2x3 w/275
6x2 w/315 (rotated between close grip, normal grip, and wide grip)

Front Squat:

1x5 w/225
3x3 w/315
1x3 w/325
1x2 w/335 (the bar slipped off coming up on the third rep)

Superset:

GHR:

5x10 w/bodyweight

Facepulls:

5x15 w/mini bands

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Join date: Mar 2011
Location:
Posts: 474

Did a mock meet yesterday, but I only wanted to go up to my second attempts:

Squat:

135x10
225x5
315x3
405x1
440x1
485 - first attempt
510 - second attempt

Bench:

135x10
185x5
225x4
275x3
315x1
335 - first attempt
355 - second attempt

Deadlift:

135x10
225x5
315x3
405x1
495x1
550 - first attempt
585 - second attempt (ties my current PR that I hit a couple weeks ago)

Total = 1450

I weighed in at 197 in the morning and I took a week off before doing this mock meet to allow my body to recover from a cycle of Sheiko. My left hip and knee were starting to feel beat up, but both felt fine yesterday. The squats felt a little heavier than I expected, especially considering that I had done 500 for a double just a week earlier at the top of my pyramid. I was hoping to do more on my second attempt for bench, but my first attempt didn't go up as fast as I wanted it to. By the time I got to deadlift, I was pretty tired. I was planning on doing 575 as my second attempt but the guys there said to just do 6 plates instead, and so I did.

Overall, I'm feeling more confident going into my meet that's at the end of March. My first meet ever was in January and it didn't go as planned and I wasn't feeling so great after it. Training was good but when it came time for the meet, I just bombed out on weights I was hitting easily in training. I'm planning on running another cycle of Sheiko (I modify #40 to help me work on my weak areas) up until my meet. Hoping everything goes as planned this time.

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Join date: Mar 2011
Location:
Posts: 474

Pull ups:

5x5 w/65

BB Bent-over Rows:

3x5 w/315

Meadow Rows:

2x5 w/160

Lateral Raises:

4x10 w/35

Rear-delt Flies:

4x10 w/30

Abs

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Join date: Mar 2011
Location:
Posts: 474

Decided to go in for an impromptu squat workout last night, ended up being a good day.

Squat:

1x5 w/275
1x4 w/340
1x3 w/385
1x3 w/445
1x1 w/495
3x1 w/515 (this is my planned 2nd attempt for my next meet, the video is of my 3rd set)
1x2 w/475 (was shooting for a max rep but 2 was all I could get)

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NS
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Join date: Mar 2011
Location:
Posts: 474

Bench:

1x5 w/200
2x4 w/240
2x3 w/280
2x3 w/320
3x2 w/340
2x3 w/320

Squat:

1x5 w/285
1x4 w/340
2x3 w/395
5x3 w/445

Bench:

1x5 w/220
1x5 w/260
5x4 w/295

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NS
Level

Join date: Mar 2011
Location:
Posts: 474

Deadlift:

1x4 w/295
1x4 w/355
2x3 w/415
2x3 w/475
4x2 w/505

Bench:

1x5 w/185
1x4 w/225

Added slingshot

1x3 w/315
2x3 w/345

Close-grip Board Presses (2 boards)

2x3 w/315

Paused Deadlift:

4x3 w/415

Hip Thrusts:

5x10 w/2 heavy bands

Superset:

Facepulls:

5x10 w/mini band

Band pull aparts:

5x15 w/mini band

  Report
 

NS
Level

Join date: Mar 2011
Location:
Posts: 474

Squat:

1x5 w/285
1x4 w/340
2x3 w/395
2x3 w/445
4x2 w/475

Bench:

1x5 w/200
1x4 w/240
1x3 w/280
1x1 w/320
1x1 w/360
2x1 w/355
3x2 w/335

Front Squats:

1x5 w/225
1x4 w/275
4x3 w/325

Superset:

GHR:

5x10 w/bodyweight

Facepulls:

5x15 w/mini band

Band pull aparts:

5x15 w/mini band

  Report
 

NS
Level

Join date: Mar 2011
Location:
Posts: 474

Pull ups:

5x10 w/bodyweight

T-bar rows:

5x10 w/180

Seated lateral raises:

4x10 w/35

Chest-supported rear-delt flies:

4x10 w/30

Arms Abs

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NS
Level

Join date: Mar 2011
Location:
Posts: 474

Squat:

1x5 w/285
1x4 w/340
2x3 w/395
5x3 w/445

Bench:

1x5 w/200
1x4 w/240
2x3 w/280
6x2 w/320

Squats:

1x5 w/285
1x4 w/340
2x3 w/395
4x3 w/420

Superset:

Good Mornings:

5x5 w/225

Facepulls:

5x15 w/mini band

Band pull aparts:

5x15 w/mini band

  Report
 

NS
Level

Join date: Mar 2011
Location:
Posts: 474

Deficit Deadlift:

1x4 w/295
1x4 w/355
2x3 w/415
5x2 w/475

Floor Presses:

1x5 w/200
1x4 w/240
1x3 w/280
5x3 w/320

Paused Deadlift:

1x3 w/315
4x3 w/415

Hip Thrusters:

5x10 w/2 heavy bands

Superset:

Facepulls:

5x15 w/mini band

Band pull aparts:

5x15 w/mini band

  Report
 

NS
Level

Join date: Mar 2011
Location:
Posts: 474

Bench:

1x5 w/200
1x4 w/240
2x3 w/280
1x3 w/320
3x1 w/365
4x3 w/320

Front Squats:

1x5 w/225
1x2 w/275
1x3 w/315
1x2 w/325
1x0 w/345

Not sure what was going on today, but front squats just weren't happening.

Superset:

GHR

5x10 w/bodweight

Face pulls

5x15 w/mini band

Band pull-aparts

5x15 w/mini band

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NS
Level

Join date: Mar 2011
Location:
Posts: 474

Squat:

1x5 w/285
1x4 w/340
2x3 w/395
2x2 w/445
1x1 w/505
1x1 w/525 (shown in video)
1x1 w/505

Bench:

1x5 w/200
1x4 w/240
2x3 w/280
2x3 w/320
3x2 w/355 (these were feeling heavy, needed a spot on the second rep for the 2nd and 3rd sets)

Squats:

1x4 w/325
1x4 w/365
4x4 w/420

Super set

Good mornings:

5x10 w/225

Facepulls:

5x15 w/light bands

Band pull aparts:

5x15 w/light bands

  Report
 

NS
Level

Join date: Mar 2011
Location:
Posts: 474

Deadlift:

1x4 w/295
1x3 w/355
2x3 w/415
2x2 w/475
1x1 w/535
1x1 w/575
1x1 w/535
1x2 w/495

Floor Presses:

1x5 w/225
1x3 w/275
5x3 w/320

Paused Deadlifts:

4x3 w/415

Hip Thrusts:

5x10 w/1 heavy band 1 super heavy band

Superset:

Facepulls:

5x15 w/light band

Band pull aparts:

5x15 w/light band

  Report
 

NS
Level

Join date: Mar 2011
Location:
Posts: 474

Bench:

1x5 w/200
1x4 w/240
2x3 w/280
1x3 w/320
2x2 w/355
1x3 w/355 (PR)
2x3 w/320

Squat:

1x5 w/285
1x4 w/340
2x3 w/395
3x3 w/445
4x2 w/475

Bench:

1x6 w/200
1x6 w/240
4x6 w/280

Superset:

GHR:

5x10 w/bodyweight + 15

Facepulls:

5x15 w/mini band

Band pull aparts:

5x15 w/mini band

  Report
 

NS
Level

Join date: Mar 2011
Location:
Posts: 474

Pull-ups:

5x10 w/bodyweight

DB Rows:

5x10 w/120

DB Lateral Raises:

4x10 w/35

DB Rear-delt Flies:

4x10 w/30

  Report
 

NS
Level

Join date: Mar 2011
Location:
Posts: 474

Squat:

1x5 w/285
1x4 w/340
2x3 w/395
5x3 w/455

Bench:

1x5 w/200
1x4 w/240
2x3 w/280
3x3 w/320
4x2 w/340

Front Squats:

1x5 w/225
1x4 w/275
4x3 w/325

  Report
 

NS
Level

Join date: Mar 2011
Location:
Posts: 474

Worked on my openers and second attempts last night. I'll be competing at the USPA CA State Championships this Sunday, 198 raw. It's my second meet ever and I'm hoping it goes a lot better than my last one.

Current weight: 195

Squat:

1x5 w/225
1x5 w/285
1x4 w/340
1x3 w/395
1x2 w445

1st attempt: 485
2nd attempt: 515

Bench:

1x5 w/185
1x4 w/225
1x3 w/275
1x2 w/315

1st attempt: 335
2nd attempt: 365

Deadlift:

1x5 w/225
1x5 w/315
1x3 w/405
1x2 w/475

1st attempt: 545
2nd attempt: 600 (PR) - I was planning on doing 585 but decided to go for a PR instead.

Overall, I'm feeling good about this next meet, I just hope that I can execute everything as planned.

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Join date: Mar 2011
Location:
Posts: 474

USPA CA State Championships Recap

I had the opportunity to compete in my second powerlifting meet ever this past weekend. I competed in the 198 raw division and weighed in at around 191 on Saturday morning. Overall, the meet was a good experience and it went pretty smoothly. We started lifting at 9am and because we were broken up into two different sessions, my flight was done by around 2:30pm.

Here's the breakdown:

Squat:

1st attempt: 485 - good lift
2nd attempt: 512 - good lift
3rd attempt: 535 - called for depth, but it felt the same as my first two lifts

Bench:

1st attempt: 336 - good lift
2nd attempt: 363 - no lift - got stuck half way up, should've stuck to a smaller jump. I did 365 just earlier in the week as my second attempt so I thought I would be able to get it at the meet
3rd attempt: 363 - no lift - got the weight up, but my butt came up the bench a little

Deadlift:

1st attempt: 550 - good lift
2nd attempt: 573 - good lift
3rd attempt: 600 - good lift (ties PR)

Total: 1449 (55 lbs increase from my first meet in January)

I was a bit disappointed that I didn't break 1500 as that was my goal going into the meet. If I didn't make any technical mistakes, I would've walked away with a 1499 total. Back to the drawing board.

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Join date: Mar 2011
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Posts: 474

Moving away from Sheiko a bit to see if this high frequency, high intensity routine works.

Squat:

1x5 w/225
1x4 w/275
1x3 w/315
1x3 w/365
1x2 w/405
1x1 w/455
1x1 w/495
1x2 w/455

Bench:

1x5 w/185
1x4 w/225
1x3 w/275
1x2 w/315
1x1 w/335
1x1 w/365
1x2 w/335

Pullups:

5x10 w/bodyweight

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