Mr. Humdiddly
Knowledge Receptacle
Good luck with it man. It always sucks coming back into cardio after a long break.
Also thanks for this thread been reading through it and i have learned alot.
New Beginnings: Power Lifting
- Thread starter TheMilkMan
- Start date
Good luck with it man. It always sucks coming back into cardio after a long break.
Also thanks for this thread been reading through it and i have learned alot.
TheMilkMan
New member
October 5th
Bench Press 225/5, 225/5, 225/10
Incline Smith Machine Press 185/10 x 3
Tate Presses 40's/8 x 3
Pushdowns 3 x 15-20
* wanted to ease back into training after a long lay off
Bench Press 225/5, 225/5, 225/10
Incline Smith Machine Press 185/10 x 3
Tate Presses 40's/8 x 3
Pushdowns 3 x 15-20
* wanted to ease back into training after a long lay off
TheMilkMan
New member
October 7th
Safety Bar Squat worked to 225/3
Deadlifts 315/3, 365/3, 405/2
Lat Pull 170/10 x 2, 190/8
*had a bunch of stuff going on this weekend, etc so I had to combine two lifts and hit both with average intensity
Safety Bar Squat worked to 225/3
Deadlifts 315/3, 365/3, 405/2
Lat Pull 170/10 x 2, 190/8
*had a bunch of stuff going on this weekend, etc so I had to combine two lifts and hit both with average intensity
TheMilkMan
New member
October 13th
Bench Press 225/3 x 2
with Titan F6 off 4 boards 315/3, 365/3, 405/1
DB Skullcrushers 45's/10, 7
Fat Bar V Grip Pushdowns 60/15 x 2
*first time ever in a bench shirt... felt pretty cool to have that kinda support and work to get the groove of the shirt... smoked all of the reps and had good lockout power through all the reps...
Bench Press 225/3 x 2
with Titan F6 off 4 boards 315/3, 365/3, 405/1
DB Skullcrushers 45's/10, 7
Fat Bar V Grip Pushdowns 60/15 x 2
*first time ever in a bench shirt... felt pretty cool to have that kinda support and work to get the groove of the shirt... smoked all of the reps and had good lockout power through all the reps...
TheMilkMan
New member
October 15th
Squats 185/5 x 2, 225/3 x 2
Single Leg Leg Press 1plate/20 x 2
Stiff Leg DL 185/8, 225/6
Standing Calf Raise 240/15 x 3
*worked specifically on squat form..."learned" how to squat after 7+ years of training... really excited to see the gains that are to come...
Squats 185/5 x 2, 225/3 x 2
Single Leg Leg Press 1plate/20 x 2
Stiff Leg DL 185/8, 225/6
Standing Calf Raise 240/15 x 3
*worked specifically on squat form..."learned" how to squat after 7+ years of training... really excited to see the gains that are to come...
leanbody
man on a mission
Yo Milky!
My lifelong quest! - for perfect squat form! I've asked all kinds of trainers and watched the vids on you tube and i stil feel room for improvement. One prob is that the squat rack at the gym only has a mirror facing it, not on the side.
What/how did you "Learn"? vids? trainer? Let me in on it bro!
TX
TheMilkMan
New member
I train at a gym that is specifically for powerlifting and we have some world class lifters that are huge into helping through newer guys.
I focus on sitting the bar really far back, squeeze the bar super hard, arch my lower back hard, lead the lift with your hips (meaning your hips move first), drive your knees out making sure they don't collapse in, stay on your heels and outer foot, and drive fast out of the bottom. Hope that helps a little bit.
TheMilkMan
New member
October 18th
Deadlift 365/1, 405/1, 455/1, 475/1 miss, 405/3
Lying Leg Curls 12 x 3
Pull Ups bw/8, 6
Low Cable Rows stack/12 x 2
Neutral Grip Lat Pull Down 170/10, 190/8
*got some great deadlift tips today that will definitely let me improve and stay injury free... learning, learning, learning every single session
Deadlift 365/1, 405/1, 455/1, 475/1 miss, 405/3
Lying Leg Curls 12 x 3
Pull Ups bw/8, 6
Low Cable Rows stack/12 x 2
Neutral Grip Lat Pull Down 170/10, 190/8
*got some great deadlift tips today that will definitely let me improve and stay injury free... learning, learning, learning every single session
leanbody
man on a mission
Damn bro - I am sooooooooo jealous! I find people asking ME what is the proper way to lift at my gym! i would change gyms, but it's 5 mins from my house & work - so that is a huge advantage. I did train a few weeks ago with some PL dudes in Santa Clara who were saying pretty much the same as you - keep the bar way back - like on your shoulder blades instead of your shoulders. Seems to shift the weight in a positive direction and puts more emphasis on the legs and off the back. They also told me "Pads are for pussies!" hahahaha - I always use one of those tube pads so i can get more weight up..... may have to change that out when i'm more comfortable with the form. Would love to hear what you learned about deads too. I've been doing just SLDL's and sumos because it feels better on my knees that straight deads....
Great work, dude - keep it going? BTW how's the new job? settling in?
TheMilkMan
New member
October 20th
Bench 225/3, 275/1
with Titan F6 of 3 boards 365/2, 365/3, 405/1
Nose Breakers 70/15, 90/12, 110/6
Pushdowns 50/15 x 2
superset w/
Side Raises 35's/12 x 2
*really pumped that I was able to keep the same weight and reps with one less board... Definitely means I'm going to be touching with way more weight shortly.
Bench 225/3, 275/1
with Titan F6 of 3 boards 365/2, 365/3, 405/1
Nose Breakers 70/15, 90/12, 110/6
Pushdowns 50/15 x 2
superset w/
Side Raises 35's/12 x 2
*really pumped that I was able to keep the same weight and reps with one less board... Definitely means I'm going to be touching with way more weight shortly.
TheMilkMan
New member
I would definitely get rid of the pad. No reason for it if you are sitting the bar in the right spot, which is between your traps and upper back.
The thing I took away from my deadlift session, was to lock my elbows on the pull. I was bending my arms slightly, which was creating added pressure on my bicep and probably the reason I strained it slightly a couple times. Very elementary stuff, but had someone not pointed it out, I would have never noticed. Also, I have to increase my leg drive if I want to pull big numbers.
TheMilkMan
New member
October 25th
Deadlifts 385/2, 425/2, 455/2, 405/5
SLDL 75's/12, 90's/10, 100's/8
Lat Pulldowns 170/12, 190/8 x 2
Pinwheel curls 50's/10, 60's/8, 70's/6
Abs 3 x 20
* going back to pulling conventional, not loving the Sumo
Deadlifts 385/2, 425/2, 455/2, 405/5
SLDL 75's/12, 90's/10, 100's/8
Lat Pulldowns 170/12, 190/8 x 2
Pinwheel curls 50's/10, 60's/8, 70's/6
Abs 3 x 20
* going back to pulling conventional, not loving the Sumo
TheMilkMan
New member
October 27th
Bench Press 225/3 x 2, 275/1
with Titan F6 off 2 board 315/3, 365/1, 385/1, 405/1 missed lock out by half inch
Incline DB Press 75's/12, 85's/8, 85's/6
Pushdowns 3 x 15-20
One Arm Overhead Press 40-30-20/6 each weight
*felt good in the shirt... looking forward to touching soon.
Bench Press 225/3 x 2, 275/1
with Titan F6 off 2 board 315/3, 365/1, 385/1, 405/1 missed lock out by half inch
Incline DB Press 75's/12, 85's/8, 85's/6
Pushdowns 3 x 15-20
One Arm Overhead Press 40-30-20/6 each weight
*felt good in the shirt... looking forward to touching soon.
TheMilkMan
New member
November 2nd
One arm DB Rows 80/10, 100/10, 120/15
Lat Pull down 180/10, 200/10, 7
SLDL 185/10, 225/8, 275/8
Good Mornings 135/10 x 3
* did some squat work October 30th that I didn't log...
* commercial gym, didn't really have the resources to do the powerlifting thing...
One arm DB Rows 80/10, 100/10, 120/15
Lat Pull down 180/10, 200/10, 7
SLDL 185/10, 225/8, 275/8
Good Mornings 135/10 x 3
* did some squat work October 30th that I didn't log...
* commercial gym, didn't really have the resources to do the powerlifting thing...
TheMilkMan
New member
November 4th
CGBP 225/5, 250/3, 275/3
Nose Breakers 90/12, 100/10, 110/7
Rope Pushdowns 3 x 12-15
Seated Shoulder Press 3 x 15-20
Side Raises 30's/12 x 3
*felt good. I liked going a little heavy even though it was a semi deloading week.
CGBP 225/5, 250/3, 275/3
Nose Breakers 90/12, 100/10, 110/7
Rope Pushdowns 3 x 12-15
Seated Shoulder Press 3 x 15-20
Side Raises 30's/12 x 3
*felt good. I liked going a little heavy even though it was a semi deloading week.
TheMilkMan
New member
November 7th
Box Squats 225/5, 275/5
Leg Press 4p/12, 5p/12, 6p/12
Kettlebell Swings 50lbs/12 x 2
*commercial gym again. Did the box Squats off a box that brought me about 1 inch ABOVE parallel. It was all I could muster up in the gym, so it was good enough.
Box Squats 225/5, 275/5
Leg Press 4p/12, 5p/12, 6p/12
Kettlebell Swings 50lbs/12 x 2
*commercial gym again. Did the box Squats off a box that brought me about 1 inch ABOVE parallel. It was all I could muster up in the gym, so it was good enough.
TheMilkMan
New member
November 17th
Bench Press 275/3, 300/2, 315/1, 315/3 off 4 board x 2, 335/3 off 4 board
Flat DB Bench 75's/10, 90's/10, 75's/10
Fat Grip Pushdowns 50/12 x 3
*Had a long lay off from the gym due to training for work and travel. I wanted to get back into the gym on the 15th for obvious reason but poor sleep and a back kink kept me from training. I have decided to add some cardio by the way of GPP work into my regime and hope to see some good additional recovery from it.
*Life has been busy and I hope to be able to spend a little bit more time around these parts in the very near future.
Bench Press 275/3, 300/2, 315/1, 315/3 off 4 board x 2, 335/3 off 4 board
Flat DB Bench 75's/10, 90's/10, 75's/10
Fat Grip Pushdowns 50/12 x 3
*Had a long lay off from the gym due to training for work and travel. I wanted to get back into the gym on the 15th for obvious reason but poor sleep and a back kink kept me from training. I have decided to add some cardio by the way of GPP work into my regime and hope to see some good additional recovery from it.
*Life has been busy and I hope to be able to spend a little bit more time around these parts in the very near future.
barrysanders
LIVING THE DREAM
Interesting log. Love the progress.
TheMilkMan
New member
December 22nd
Bench Press 275/1, 295/1, 320/1, 335/1 off 2 board (missed 2x)
CGBP 225/5 x 2 (did them with elbows super tucked and bringing the weight low and pushing over my face... it's supposed to incorporate more triceps and front delts)
Incline Bench 225/5 x 2 off 2 board
Rear Delt Raises 30's/10, 35's/8 x 2
superset w/
Flat Flyes 30's/12, 35's/10
Happy with the session.
Most recently, I hit 405 x 2 on Squats, and 455 x 2 on Deads. Both were easy and I've been happy with my progress.
Bench Press 275/1, 295/1, 320/1, 335/1 off 2 board (missed 2x)
CGBP 225/5 x 2 (did them with elbows super tucked and bringing the weight low and pushing over my face... it's supposed to incorporate more triceps and front delts)
Incline Bench 225/5 x 2 off 2 board
Rear Delt Raises 30's/10, 35's/8 x 2
superset w/
Flat Flyes 30's/12, 35's/10
Happy with the session.
Most recently, I hit 405 x 2 on Squats, and 455 x 2 on Deads. Both were easy and I've been happy with my progress.
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