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  1. #1
    Registered User Atom1980's Avatar
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    Atom's Powerlifting Log

    I have decided I need to log my progress and hope that it will increase my lifts. I have not done a meet in about seven years so I thought I would start this log to help me. I powerlifted in the late 80's to about 1990 on and off and had not done another meet until 2010. I now have the time to dedicate to this sport.

    I lift during the week and on the weekend I lift with some experienced lifters. My plan is to do a meet mid summer to fall time frame.

    Current gym lifts.
    Squat 415
    Bench 285
    Deadlift 455

    5-26-17
    Speed bench
    Warm up 155x3 for 9 sets

    Close grip 2 board bench
    225x3
    245x3
    255x3
    255x3

    Pause bench
    225x3 3 sets
    Last edited by Atom1980; 05-29-2017 at 02:23 PM.
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  2. #2
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    5-27-17
    Sumo deadlift
    Warmup
    315x4
    345x4 4 sets
    205x10 4 sets

    Safety Squat bar
    225x2 2 sets
    245x2
    265x2
    285x2
    305x2
    315x2
    325x2

    Circuit training band pull throughs, seated calf,pulldowns, and shrugs 3 sets 1o reps. Abs 3 sets 15.
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  3. #3
    Registered User Atom1980's Avatar
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    Bench
    warmup
    205x5 2 sets
    220x5 2 sets
    230x5 1 set

    Slingshot yellow
    250x2
    275x2
    295x2
    315x1 help by spotter

    Circuit training
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  4. #4
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    5-29-17
    Speed Deadlifts
    Green short mini band
    Warmup
    225x1 10 sets

    Squats
    Warmup
    275x4
    295x4
    315x4 3 sets

    Pause Deadlifts
    Warmup
    365x3
    405x3 2 sets

    Reverse Hyper
    25x15
    50x15 3 sets
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  5. #5
    Registered User Atom1980's Avatar
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    6-1-2017
    Doing a program one of my partners found on Elitefts called 9 weeks of linear progress to a bigger bench. This is day 2 of the 2nd week.

    Bench 2 board
    Warmup
    266x1 95% of 280
    280x1
    295x1 105% of 280

    Mini Red band speed bench
    3 different grips
    135x2 9 sets

    Close grip bench
    235x3 3 sets

    Skull crushers
    Tri pushdowns
    Ez curl
    3 position curl machine

    Weight 218
    Very happy with this program so far. My plan is to hit a 303 bench when I do a meet.
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  6. #6
    Registered User Atom1980's Avatar
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    6-3-2017

    Sumo Deadlift
    Warmup
    275x2
    325x3
    350x2
    370x3
    370x2
    350x2
    325x2

    Duffalo Bar speed Squat
    135x3
    185x3
    225x3
    225x3
    275x3
    275x3
    275x3
    275x3

    Goodmornings
    225x5
    245x5
    265x2
    285x5

    Saturday crew.
    This was a tough work out today my knees and hips hurt. My form for sumo sucked because I was basically stiff leg it up. Not sure if it was because of joint soreness or what. The last set of sumo I did better by getting my hips down and my chest up.

    Squats with Duffalo bar was tough too, it feels like it pushes me forward so you really need to drive your head back.

    The nice thing about working out with experienced lifters is the will be able to critique your form.
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  7. #7
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    6-4-2017
    Recovery work

    Sled pull
    Sled 48lbs

    Sled plus 35lb
    8 trips forward 90 ft
    4 trips backwards 90ft
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  8. #8
    Registered User Atom1980's Avatar
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    6-5-2017
    Bench Week 3 day 1
    Warmup
    210x5
    210x5
    225x5
    225x5
    240x5

    No spotters on this but it went very well. Probably could have had at least 6 on last set.

    Reactive Blue Sling shot
    255x2
    275x2
    285x2
    295x2

    I work out at 5:30 am and usually shower and go to work. I forgot my clothes today so I had to make a quick work out and head home.
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  9. #9
    Registered User Atom1980's Avatar
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    6-6-2017
    Speed Conventional Deads
    Warmup
    225x2 for 8 sets

    Squats
    Warmup
    295x3 75%
    315x2 80%
    335x3 85%
    335x2 85%
    315x2
    295x2

    Pause Deadlift Conventional
    Warmup
    365x3
    405x3
    405x3

    Abs and Dumbell Shrugs.

    Pretty good work out this morning and Squats felt good but right hip still sore from Sumo deads on Saturday. I don't think I will be doing sumo for a while.

    Squat max at 395 this lift. I'm going to go up 5lbs next week.
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  10. #10
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    6-8-2017 Weight 217
    Week 3 Day 2 Bench
    1 Board Bench
    Warmup
    265x1
    280x1
    295x1

    Red Band Speed Bench
    Warmup
    14ox2 9 sets 3 different grips

    Close grip Bench
    240x3 3 sets

    Flys, Chest supported row, skull crushers, Tri rope push down, ez curls, Curl machine

    Bench felt really good today, pretty sure I could have benched 295 even with out the board. Really liking this program.
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  11. #11
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    6-9-2017
    Deadlift off 4 inch block
    Warmup
    365x3
    395x3
    415x3
    435x3
    435x2
    415x2
    405x2

    Goodmornings
    225x5
    245x5
    265x5
    285x5
    305x5

    Abs

    Short lift today didn't do a squat exercise. Left knee has been a little sore.
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  12. #12
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    6-12-2017
    Week 4 day 1
    warmup
    215x3
    215x3
    230x3
    230x3
    240x3

    sling shot blue reactive
    260x2
    280x2
    290x2
    300x2

    close grip
    2 board bench
    245x3
    250x3
    255x3

    Chest supported rows, one arm rows, cable tri pushdowns.

    Good lift again today. Started out slow but it went well after a few heavy sets.
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  13. #13
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    6-13-17
    Speed deadlift
    Warmup
    235x2 9 sets

    Squat
    Warmup
    300x3 75%
    320x2 80%
    340x2 85%

    Abs 5 sets
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  14. #14
    Registered User Atom1980's Avatar
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    6-16-17
    Week 4 day 2
    3 board Bench
    Warmup
    225x3
    245x1
    265x1
    280x1
    295x1
    310x1

    Speed bench
    Red Bands
    145x2 9 sets

    Close Grip Bench
    245x3 3 sets

    This has been a very busy week with family but things are winding down. Graduation parties are finally leveling off only a few more to go and will be able to be more focused.
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  15. #15
    Registered User Atom1980's Avatar
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    6-17-17
    Deadlift off 4 inch blocks
    Warm up
    425x2
    445x1
    465x2
    465x1
    445x2
    425x2

    Duffalo Bar Speed Squat
    Warm up
    225x2
    225x2
    225x2
    225x2
    225x2
    275x2
    275x2
    225x2
    225x2
    225x2

    Circuit Training
    Goodmornings, Calf raise, Abs, Shrugs, Snatch grip rows.

    I felt pretty good today and working out with a group is much better than when I have to work out during the week by myself. The coaching I get is so valuable.
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  16. #16
    Registered User Atom1980's Avatar
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    6-18-17
    Week 5 day 1
    Warmup
    225x3
    225x3
    235x3
    235x3
    245x3

    Paused each rep last 2 sets.This program is working very well for me.

    Slingshot Blue Reactive
    275x2
    295x2
    315x2 missed last one
    315x2 Made both

    Close Grip Bench
    245x3
    245x3
    245x3

    Dumbell Bench
    30lbs 1 minute straight
    30lbs 1minute straight

    This was really tough.

    Seated lat pulls, Face pulls, Ez Curls.

    Working out with the weekend crew is so much better. I was supposed to go to 310 with slingshot but they pushed me to do the 315. I wouldn't have done this during the week.
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  17. #17
    Registered User Atom1980's Avatar
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    6-20-17
    Speed Sumo
    135x2 5 sets
    185x2 5 sets

    Squat
    Warmup
    300x1
    325x2
    345x1
    365x2
    365x1
    345x2
    325x2

    Pause deads
    365x3
    405x3
    405x3

    Goodmornings
    245x5
    265x5
    285x5
    305x5

    Band pull throughs, abs

    This lift was not that good today. Seemed sluggish and bar speed was not fast.
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  18. #18
    Registered User Atom1980's Avatar
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    6-23-17
    2 Board Bench
    Warmup
    225x3
    245x1
    265x1
    280x1
    295x1
    310x1

    Red Band speed bench
    95x2
    145x2 9 sets

    Close grip Bench
    250x3
    250x3
    250x3

    Very good lift today but wasn't able to do accessory lifts.
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  19. #19
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    6-24-17
    Deadlift off 4 inch Block
    Warmup
    400x3
    420x2
    440x3
    440x2
    420x2
    405x2

    Speed Squat Duffalo Bar with orange bands
    Warmup
    205x2 10 sets

    Circuit training Goodmornings, Calf raises, Abs, Dumbell shrugs, pull ups.

    This was a good day. Adjusted my belt up a little higher off the waist. It felt better but will take some getting used to it. Deads off the blocks seemed a little light today but sometimes its good to leave some in the tank.
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  20. #20
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    6-25-17
    6th week 1st day
    Warmup
    235x3
    235x3
    245x3
    245x3
    255x3

    Yellow Slingshot
    275x2
    295x2
    315x2

    Dumbell bench
    50x20 reps 1 minute rest
    50x20 same
    50x17

    Close grip pulldowns, Tri cable pushdowns, Forearm curls.

    This was another good bench day considering I just lifted on Friday.
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  21. #21
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    Sumo Speed Deadlift
    Warmup
    185x2 10 sets

    Squat
    Warmup
    310x3
    330x2
    350x3
    350x2
    330x2
    315x2

    Pause deads
    Warmup
    365x3
    405x3
    405x3

    Abs
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  22. #22
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    6-29-17
    6th week Day 2
    1 board Bench
    Warmup
    225x3
    245x1
    265x1
    280x1
    295x1
    310x1

    My spotter put his hand under the bar even though I asked him not to.
    He said it was 98% me. Great!

    Speed Bench Red Band
    Warmup
    135x2 by 9

    Close Grip
    255x3
    255x3
    255x3

    Pulldowns, Dumbell Rows, Skull Crushers, Cable Tri pushdowns.
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  23. #23
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    7-1-17
    Deadlift
    Warmup
    375x3
    405x2
    425x3
    435x2
    415x2
    405x2

    Duffalo Bar Speed Squat
    Warmup
    225x2 9 sets

    Good mornings, band pullups,calf raises, Abs, Dumbell Shrugs

    Deadlift went very well today could have had 5 reps at 425.
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  24. #24
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    7-2-17
    Bench
    Week 7 Day 1
    Warmup
    245x1
    245x1
    255x1
    255x1
    260x1

    Yellow Sling shot
    285x1
    305x1
    325x1

    Dumbell 2 minute pause between sets
    35x20
    35x20
    35x20

    Lat pull downs, Straight bar tri pushdown, lateral raises, hammer curls
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  25. #25
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    7-4-17
    Squat
    Warmup

    My right knee for what ever reason was hurting bad so I didn't go past 185 today.

    Speed deads very light.

    Dumbell rows, Reverse hyper.

    This was a very tough day for me watching my lifting partners work out and not being able to.
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  26. #26
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    Atom1980 is offline
    7-6-17
    Bench
    Week 7 Day 2
    3 board Bench
    Warmup
    245x1
    265x1
    285x1
    295x1
    310x1
    320x1

    Red band speed bench
    !45x2 9 reps

    Close grip bench
    260x3
    260x3
    260x3

    Tri push downs, Chest supported rows
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  27. #27
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    7-8-17
    Deadlifts
    Warmup
    345x1
    385x3
    410x2
    435x3
    435x2
    410x2
    405x2

    Goodmornings
    235x3 3 sets
    255x3 3 sets
    275x3 3 sets

    Band pullups, Calf raises, abs, dumbell shrugs

    This was a good day for deads. I felt I could have done 4 or5 at 435 today. My right knee hurt a little but didn't hinder the lift. Normally I would do a speed squat after deads but I am going to give it some time.
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  28. #28
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    7-9-17
    Week 8 Day 1
    Bench
    Warm up
    235x1
    255x1
    255x1
    260x1
    260x1
    265x1

    All with a pause,

    Blue Slingshot
    285x1
    305x1
    325x1

    Red Band
    Dumbell Bench 1 minute rest between sets
    40x20
    40x20
    40x18

    Dumbell Rows, Side lateral raises, Curls


    This was a good bench day. The singles at straight weight seems very easy but this is what the program calls for so i'm sticking with it.
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  29. #29
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    7-11-17
    Speed Deadlift
    225x3 8 sets

    Right knee is still sore. Tried to do High box squat, I stopped at 275 because it wasn't feeling right.

    Goodmornings
    225x5
    245x5
    265x5
    285x5
    305x5
    315x5

    Leg curls, leg ext. Abs.

    I couldn't squat today so substituted goodmornings and went pretty heavy. My plan is to do something even if I can't do the main lift. Keep moving forward.
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  30. #30
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    7-13-17
    Bench
    Week 8 day 2
    2 board Bench
    Warmup
    245x1
    265x1
    285x1
    295x1
    310x1
    320x1

    Red band Speed
    150x2 9 sets 3 different grips

    Close grip Bench
    260x3
    260x3
    260x3

    Skull crushers, Tri rope pushdown, 3 position curl machine, Ez curls
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