Powerlifting Log

[The Smiling Knight]

Thanks Evan.

 

[The Smiling Knight]

Bench Day
Flat Bench
120- 5
160- 3
190- 3
210- 3, 4, 3
220- 2

Weighted Dips\
45- 8, 6, 7

Was grateful at the triples/quadruples at 210 and double at 220. My enthusiasm for this day was almost ruined by a lowlife who decided his presence in the gym warranted a guaranteed free spot on the flat bench, thinking about switching gyms.

New supplements taken this week: Creatine Monohydrate 10g, Raw Fiber, liver pills

 

[miked8c]

That is absolute BS man, I hope you told him to eff off.

 

[rustilldown]

What's up good bro. Seems Evan and his whole entourage are hitting up elite fitness which is awesome ! Stick to your power lifting routine and aim for 5 lb increases every week on the big lifts. When you finally stall out take a Deload week and then hit it up hard again. 5 lbs doesn't seem like much of an increase but the whole point is gradual progression. 5 lbs over 8 weeks is 40 lbs

Focus on Bench , military , deadlift, squat, and rows and don't stray far from them big lifts. They are what will build you a base. Good luck and welcome
To Elite !

 

[The Smiling Knight]

I just ignored the guy, miked8c. And thanks rustilldown, that's pretty much my plan!

 

[The Smiling Knight]

Deadlift day

Deadlift
140- 3
160- 3
190- 3
230- 1
270- 1
300- 3, 2, 1

Today I planned on doing rows and shrugs, but changed my mind after I felt my form degrade at 300. My lower back began to round on the first set, I used a belt on the second and third sets and tightened up, but I detest my harbinger belt (I will never use that fucking thing again). The rest of the day was spent working my form and speed in both conventional and sumo deadlifts.

Any tips on assistance lifts/techniques to help with form on heavy lifts? I know how to properly pull, just need some advise for keeping shit tight on my heavy sets. Thanks.

 

[The Smiling Knight]

Squat Day
Back Squat
140- 5
160- 3
190- 3
210- 1
230- 1
250- 1
275- 1, 1
250- 1

Good Morning
125- 6, 6, 6

Got some good feedback on my squat technique from my bro Evan today.

 

[The Smiling Knight]

Chest Day

Bench Press
140- 5
160- 3
190- 3
210- 1
230- 1

Board Press (2 board)
190- 8
210- 6
250- 1 (PR)

Weighted Dip
45- 8, 8, 6, 1, 1

First time using the board press today, Evan spotted and helped with this routine. I felt really good about this day, and I focused on explosiveness and sticking points.

 

[Evan Tipps]

Having mac daddy in your presence made you stronger I see lolol

 

[The Smiling Knight]

Deadlift
140- 5
160- 3
190- 3
210- 1
230- 1
270- 1
300- 3
330- 1 PR
310- 1

Seated Rows
180- 5
160- 7, 8

I bitched out on the bent over rows and chose to do seated rows instead today, my lower back was fatigued by the deadlifts.