Author Topic: Anthony's Powerlifting Journal  (Read 1121 times)

Online ShawnJ

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Re: Anthony's Powerlifting Journal
« Reply #45 on: March 28, 2018, 05:08:36 PM »
Awesome couple sessions dood! Huge volume on bench day and you killed the JC lower! Squats looked strong with lots more in the tank and grats on the 315 RDLís!
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Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #46 on: March 28, 2018, 07:07:19 PM »
Awesome couple sessions dood! Huge volume on bench day and you killed the JC lower! Squats looked strong with lots more in the tank and grats on the 315 RDLís!

Thanks a lot Shawn. I'm really feeling confident with my squats at this point and looking forward to finishing strong with this cycle.

Mar 28, 2018 Savage Bench C1 W3 D3
Bodyweight 177.8lbs

Band pull aparts w/EFTS Red mini band
x25
x25
x25
x25

Duffalo Bench
185x5
185x5
185x5
185x5
185x5

Dumbbell Row
90x15
90x15
90x12
90x12
90x12

Cable overhead extension
40x15
40x12
40x12
40x12

Summary: Duffalo bench went real solid this morning. Each set felt strong and easy which is definitely a confidence builder for my bench. Thus far my bench is feeling good and hoping to hit at least a paused single at 240 when it comes to test day after the 6 week run.

Tomorrow is a rest day then a big squat and deadlift day on Friday that I'm looking forward to.
« Last Edit: March 29, 2018, 12:27:30 AM by Anthony21 »

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #47 on: March 29, 2018, 05:57:47 PM »
Nice workout yesterday Anthony. :)  Solid looking work on the Duffalo Bench and Rows.  I gave the Buffalo bar a try for bench last weekend at my gym and really liked it...I got the inspiration to give it a go from you journal.
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If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

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Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #48 on: March 29, 2018, 06:45:47 PM »
Nice workout yesterday Anthony. :)  Solid looking work on the Duffalo Bench and Rows.  I gave the Buffalo bar a try for bench last weekend at my gym and really liked it...I got the inspiration to give it a go from you journal.

That's awesome you gave it a try. It definitely gives a good stretch to your pecs with that 2" deficit it gives. Whether or not it's going to have carry over to my comp bench remains to be seen but I definitely hope it does.


Online ShawnJ

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Re: Anthony's Powerlifting Journal
« Reply #49 on: March 29, 2018, 09:18:03 PM »
Beauty benching with the Duffalo! That must give one helluva pec stretch!
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Online Dave

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Re: Anthony's Powerlifting Journal
« Reply #50 on: March 29, 2018, 09:56:50 PM »
Easy looking pr
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Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #51 on: March 30, 2018, 10:12:22 AM »
Beauty benching with the Duffalo! That must give one helluva pec stretch!

Yeah it definitely gives you a good stretch on your pecs with that deficit it puts you in.

I always have to make sure I math correctly when adding weight to it since the bar is 60lbs lol.

A couple times I was about to bench more than I should of cause I'm just use to a standard 45lb power bar.

Easy looking pr

Thanks Dave! It definitely felt strong and i'm looking forward to pushing more weight with it though I may incorporate either deficit or paused deads as my deadlift variation next cycle.

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #52 on: March 31, 2018, 10:22:57 AM »
I decided to not hit the gym last night. I would of had to train around 9 then be up at 5 AM for work this morning. I decided to push back my squat and deadlifts to today which I'll be smashing for sure.

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #53 on: April 02, 2018, 12:18:03 AM »
Mar 31, 2018 C3 W4 D3

Squat
300x3
315x2

Deadlift
385x3
405x2

https://youtu.be/tuO1Ydpjlos

Belt squat
160x8
160x10
160x10
160x12
160x12

Reverse hyper
230x15
230x15
230x15

Summary: this was one solid session. I was amped to have 315 on my back since itís been a while since Iíve squatted that weight. I feel it moved well and probably had another rep in the tank which is a good sign.

My deadlift felt real good. 385x3 moved well and I was happy with 405x2, especially with my technique and form.

This training session definitely leaves me feeling confident for the last week of Cycle 3.

Apr 1, 2018 C1 W4 D1
Bodyweight 178.2

Band pull aparts
0x25
0x25
0x25
0x25

Pause bench
225x1
225x1
225x1
225x1
225x1

https://youtu.be/3TJYMqIOHWU

Bench Press t&g
200x3
200x3
200x3
180x7
180x7
180x7

Chest supported row
115x12
120x10
120x10
120x10
120x10

Tricep press down
50x12
50x12
50x12
50x10
50x10

Dumbbell Bicep Curl
40x8
40x8
40x8

Summary: my thoughts are at the end of my training clips but Iíll jot them down.

Going into this session I felt fatigued and tired from the previous dayís training session. Mentally I wasnít in it prior to arriving at the gym and it would of been easier to stay home given it was a Holiday.

I pretty much said fuck that and headed to the gym. By the time I got done with my dynamic warm up and bench warm up I was feeling good.

Itís been a while since Iíve handled 225 for multiple sets. I expected the weight to feel heavy but rather I felt strong and confident with each set. 225 moved well and Iím definitely feeling confident after todayís training session.

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Re: Anthony's Powerlifting Journal
« Reply #54 on: April 02, 2018, 04:50:09 AM »
Really good couple of sessions.  You most definitely looked like you had another rep there on the 315 squat and that benching looked solid.  Great work.  Good vids!   
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Online ShawnJ

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Re: Anthony's Powerlifting Journal
« Reply #55 on: April 02, 2018, 10:40:56 AM »
Killed that JC lower session Anthony, beauty 315 squats with more in the tank. Deads looked real strong as well.
You crushed the bench session while feeling tired, gotta love when that happens.
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Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #56 on: April 02, 2018, 01:36:45 PM »
Great couple of workouts Anthony. :)  Those squats and deads both looked smooth and strong.  Looks like you're on a good path there.

Excellent work on the bench too.  Those reps looked good man.  Enjoyed watching your video where you talked about your training.  Looks like you had a good session even though you went to it feeling crappy...I love it when that happens.
If you don't find the limit you don't have to answer that question...you have no limit.
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If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

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Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #57 on: April 02, 2018, 05:31:53 PM »
Really good couple of sessions.  You most definitely looked like you had another rep there on the 315 squat and that benching looked solid.  Great work.  Good vids!

Thanks a lot Dave. I definitely felt good about both training sessions.

Killed that JC lower session Anthony, beauty 315 squats with more in the tank. Deads looked real strong as well.
You crushed the bench session while feeling tired, gotta love when that happens.

Thanks a lot Shawn. I also love when your training session turns out better than you expect it to when you think it might of went to shit.

Great couple of workouts Anthony. :)  Those squats and deads both looked smooth and strong.  Looks like you're on a good path there.

Excellent work on the bench too.  Those reps looked good man.  Enjoyed watching your video where you talked about your training.  Looks like you had a good session even though you went to it feeling crappy...I love it when that happens.

Thanks Greg! I appreciate you watching the video in full to check out my thoughts on that training session.

Offline Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #58 on: April 03, 2018, 10:53:15 PM »
Apr 3, 2018 C3 W5 D1
Bodyweight 178.2

Warm up
Little bit of foam rolling my lower body
Belt squat 3 sets, 90lbs, 25 reps
Reverse Hyper 2 sets, 90lbs, 25 reps

Squat
55x6
55x6
145x5
195x3
235x1
265x1
Top set
320x4

Deadlift
285x4
295x4
305x2

https://youtu.be/qkX-T23hGVA

Belt squat
180x10
180x10
180x10
180x10

Summary: Today was the start of week 5 on Candito's Strength program. It's the last week that calls for the heaviest sets that then determines the new max your next cycle will run off of.

Going into training I felt slightly under weather. I had the feeling you get when a cold or body flu is potentially arriving. You know when you feel slightly weak and achey? Well that's kind of how I was feeling heading into training this morning. Nonetheless I told myself I wanted 4 reps with 320 and really had I gotten anything less I would of been dissappointed.

The top set called for 1-4 reps and based off the reps you get there is a calculation you use to determine your next max for the next cycle.

I was very happy I was able to smash 4 strong reps out. I told myself after 3 reps just one more and I wasn't going to rack it until I got it and happy that I did.

Other than that deadlifts were just light to set up for my last deadlift session for this cycle. My squat max for next training cycle (cycle 4) will be set at 350.

What would of been a bench session tomorrow might have to get pushed back until Thursday cause I have to run some errands with my wife but a rest day wouldn't hurt.
« Last Edit: April 04, 2018, 12:57:54 AM by Anthony21 »

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #59 on: April 04, 2018, 08:15:22 AM »
Great looking workout last night Anthony.  Excellent job in getting the 4 reps on squats at 320.  Your form on squats and deads both look spot on to me...I'm jealous of it. :)  Hopefully the flu or cold passes you on by.  Good luck with bench day.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/