Powerlifting Log

[The Smiling Knight]

Hey my name is Joshua Tipps, older brother to Evan Tipps who got me into weight training. I have been lifting for 6 months, and began a powerlifting routine one week ago.

My stats:
Age: 26
Height: 5'10"
Weight: 170lbs

Squat Day

Back Squat

140 - 5
140 - 3
160 - 3
180 - 1
210 - 1
230 - 5
270 - 1 (PR)
250 - 2

Zercher Squat

190 - 5, 4, 4

Good Mornings

120 - 6, 8, 5

 

[Evan Tipps]

nice to have you here! Always just post a thread if you ever have any kind of question you want asnwered

 

[ISIBRO]

Hi josh! Welcome to elite fitness

 

[The Smiling Knight]

Hey bros good to be here.

Accessory Day

Standing Overhead Press
100- 10, 8, 9, 6

Barbell Curls
70- 10, 8, 5

Skull Crushers
65- 10, 10, 8

Hammer Curls (super-set with Rear Delt Raises
35- 8, 7, 6

Rear Delt Raises
25- 14, 8, 10

Close Grip Bench Press
180- 7, 6, 5

 

[Evan Tipps]

Only thing I would do differently is add a extra set on the tricep movements

 

[The Smiling Knight]

Bench Day

Flat Bench
120-10
160-3
190-3
200-5
230-1 PR

Weighted Dips
45- 9, 6, 6, 6

 

[The Smiling Knight]

Deadlift Day

Deadlift
140- 3
160- 3
190- 3
230- 1
290- 1
320- 1 PR

Rows
185- 7, 7, 7

Shrugs
280- 13, 13, 13

Today I felt like shit going to the gym. I succeeded in my 1 rep max for the flat bench yesterday and my lower back was tight today. The Deadlift PR was only 5 pounds heavier than my last DL PR, but my form has tightened up.

 

[The Smiling Knight]

Squat Day
Squat
140- 5
160- 3
190- 3
210- 1
230- 1
270- 3, 2, 2 (PR)

Good Morning
130- 6, 6, 6

I wasn't planning to get a PR on my last 3 sets of squats, but I counted the weight wrong and put on 270 instead of 250.

 

[The Smiling Knight]

Assistance Lift Day
Standing Overhead Press
50- 10
70- 5
100- 3
120- 1
140- 2, 1, 1

Barbell Curl
70- 10, 8, 7

Close Grip Dumbbell Press
60- 9, 10, 7

Rear Delt Raises
25- 10
20- 12, 8

Hammer Curls
35- 10, 7

 

[Evan Tipps]

Good job you seem to be hitting a pr on everyworkout. Thats the key!

 

[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.

 

[The Smiling Knight]

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

Yeah but I didn't see mac daddy today when I achieved another PR haha.

 

[The Smiling Knight]

Been offline for bit, will update the log soon.

 

[The Smiling Knight]

Back Squat
140- 3
160- 3
190- 1
230- 1
250- 1
280- 1 PR
275- 1
260- 1
270- 1

 

[The Smiling Knight]

Assistance Day

Overhead Press
50- 5
70- 3
100- 1
120- 1
140- 1
120- 5, 4

Barbell Curls
70- 12, 8, 7

Skull Crusher
65- 7, 8, 7

Lateral Raises
20- 15, 10, 10

This will probably be the last "arm" day for the foreseeable future, I am devoting this day to shoulders/overhead press.

 

[The Smiling Knight]

Flat Bench
140- 5
160- 3
190- 1
210- 1
220- 2
225- 1, 1, 1

Dips
45- 7, 9, 7

 

[The Smiling Knight]

Deadlift
160- 3
190- 3
230- 1
270- 1
300- 1
320- 1
310- 2
300- 1, 2

Deficit Deadlift
270- 3, 3, 2

One word: FUCK. My form towards the end of my DL sets was really getting shitty. I moved up my working set too fast after getting 330 last week. Used deficit DL to help train myself to drive with/use my legs more at the start of the pull.

 

[The Smiling Knight]

Back Squat
140- 3
160- 3
190- 1
230- 1
250- 1
275- 1
270- 1, 1, 1
250- 2

Goodmorning
100- 10
110- 7, 8
120- 7

I'm wondering when/why I stopped doing triples and doubles and opted for doing mostly singles. I've been pushing to hard for another PR and fatiguing myself early into my working sets. Going to drop the number of warm-up sets and do more doubles/triples.