Sorrow's powerlifting log

11/29/2013
black friday deadlift day
pulling against doubled over green bands (approx +160lbs at lock out)
135 x 5 no bands
225 x 5 no bands
315 x 3 + bands + belt
405 x 3 "
455 x 2 "
495 x 1 " (Felt this one)

straight weight deadlifts, remove bands
495 x 5 x 2

GHR x 5

Had to get a makeup day in for thanksgiving. Figured I worked the bottom last week I'd pull against bands this weeks. All in all not to bad. Turned a few into stiff legs but still got them. Was warn out after the two sets of five and only got the one set of GHR's in.

Probably rest up till next tuesdays bench session.

12/3/2013
Raw Bench work
Decided to do triples all the way up with a 2-3 second pause on the chest each rep.
Bar x 3
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3 (did these with a much closer grip)

Band assist bench
405 x 5

regular grip
135 x 30

Close grip cable skull crushers
45 x 8
75 x 8 x 2

standing cable curls
75 x 8 x 3

Mostly focused on little technical issues, wanted to work the "off the chest" area of my bench. After that just decided to get some extras in. All in all a good session to build off of!

12/5/2013
deadlift training
135 x 5
225 x 3
315 x 3
405 x 3
Add hanging green band
495 x 3
545 x 1
635 x 1
660 x 0.. chest actually knotted up, got it over the knees but was to much today for me.

Single arm rows (machine)
70 x 8
100 x 8 x 2

Looking good Sorrow.

Are those numbers raw or with anything?

Raw. My deadlift suit doesn't fit right anymore. I'm enjoying a bulk for the winter. I'm thinking my chest was still tight from the pause benching tuesday.

Remind me... is 635 a PR? Nice pullin', brother!

Quote:

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Originally Posted by burlyman30

Remind me... is 635 a PR? Nice pullin', brother!

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Probably but I honestly only keep track of PR's with straight weight, no variations.

12/7/2013
squat
warmup
bar x 5
150 x 3
240 x 3
350 x 3
add belt and wraps
460 x 3
add jack suit straps down
550 x 1
640 x 1
straps up
730 x 1
805 x 1

My jack suit doesn't fit right anymore, I had the power for another shot but the suit was really cutting in, and wasn't supporting my hips. Probably time to go back to raw training. We were kind of laughing about how low my suit looked in the video.. oh well. Price of trying to move up a weight class I guess.

hot damn 800 lbs great work sorrow.

- - - Updated - - -

making me feel like i should go for 350 here soon.. lol

Holy shit!!!! lol 805.. BEAST MODE

As I've said before many times... Sorrow's not human :rolleyes:
He's the definition of STRENGTH!!!!

Quote:

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Originally Posted by weekend

making me feel like i should go for 350 here soon.. lol

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I LOL'D at this.

fuckin hate squatting. lol, actually haven't squatted in weeks, just been doing front squats.

Quote:

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Originally Posted by weekend

fuckin hate squatting. lol, actually haven't squatted in weeks, just been doing front squats.

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Well get on it man! At this point you'll undoubtably smoke that.

I'm not all that great, still learning and growing! But always grateful for the support from you guys!

Probably. I will squat this weekend.

Quote:

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Originally Posted by weekend

fuckin hate squatting. lol, actually haven't squatted in weeks, just been doing front squats.

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Come on Weekend, you're in a Powerlifting log. How could you diss the squat, the KING of ALL LIFTS??? LOL!!

12/10/2013
bench day
warmup
bar x 3
135 x 3
225 x 3
275 x 3
315 x 2
375 x 1
Add borrowed jack shirt
455 x 1 2.5 board
505 x 1 2 board
535 x 0 1 board

close grip bench press
175 x 10
225 x 15
245 x 8

Eh, was going to just go raw, but had an idea to try on one of my training partners jack shirts which is a size larger then mine. Unfortunately it was just a little too big. The arms slid out of place to much. Way to cause my big-ittis to flair up.. now I feel small again.. oh well lol.

Eyeing a competition next june. Think that gives me plenty of time to hopefully train hard and put up some nice PR's

the 805 squat

Tim 805 squat, Dukes Iron Zoo - YouTube

Speechless

Amazed

Mind blown

Wow

Just some things running thru my mind after watching that



Awesome work man!!!!

Quote:

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Originally Posted by Sorrow

Way to cause my big-ittis to flair up

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LOL'd

How much do you weight right now?

Quote:

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Originally Posted by Sorrow

the 805 squat

Tim 805 squat, Dukes Iron Zoo - YouTube

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Awesome control on this all the way down, found the hole, and made going back up look easy. Very nice work, brother!

Without me having to look through pages of this log, since you mentioned going back to raw for a bit. How does 805 with suit translate to raw? 650-675?

Quote:

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Originally Posted by Cobalt

LOL'd

How much do you weight right now?

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I'm a soft 259

Quote:

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Originally Posted by burlyman30

Awesome control on this all the way down, found the hole, and made going back up look easy. Very nice work, brother!

Without me having to look through pages of this log, since you mentioned going back to raw for a bit. How does 805 with suit translate to raw? 650-675?

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I'm probably somewhere around 625 - 650. Its a little deceiving though because different gear acts in different ways. My suit helps make up for relatively week hips. Before cutting for that last competition I was working with variations of 600 rather frequently. Now that I've felt 800 a few time's I'm hoping that translates to good control on the lockout of my raw squats.

12/12/2013
deadlift night

225 x 3
315 x 3
425 x 3
Add belt
515 x 1
565 x 1
615 x 1 (PR)

drop set
555 x 4

Good night! Had good energy from the whole group tonight. 615 was smooth, and thats the first time I've really rep'd 555! So that feels good! Just all around a good feeling day! I'll get some accessory work in tomorrow if I'm off work.

12/13/2013
accessory work

seated pull downs
100 x 10
150 x 10 x 2

Seated rows
200 x 8
250 x 8

standing shrug machine
90 x 10
100 x 8 x 3

Seated Push downs
100 x10
120 x 10
130 x 10

cable push down / standing cable curl close grip ss
90 x 10
110 x 10
120 x 10

12/14/2013
Squat training

bar x 5 x 2
150 x 5
240 x 5
350 x 5
add knee wraps
400 x 5
455 x 5

opted out of front squats

leg press (sled + number of plates listed)
6 x 8
8 x 8
14 x 8

crunches
20 x 2
holding 20lbs behind head x 10

Not what I was planning on doing today but sometimes its easier to go with the flow. Not a bad workout by any means. Just eager to get to some heavier raw squat work.

With those crunches, I know the core within the soft 259 pound machine is made of solid iron refined by fire!

How have you been Sorrow my friend??

Quote:

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Originally Posted by VayneZ

With those crunches, I know the core within the soft 259 pound machine is made of solid iron refined by fire!

How have you been Sorrow my friend??

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Eh I'm good man, just trying to make through the work week! Seems like everything breaks when its really cold out or close to a holiday!

12/17/2013
bench work
All close grip (which for me was pinky on the rings)
bar x 8
135 x 5
225 x 3
275 x 3
315 x 3
365 x 3 (slow)
Used a purple band for assistance wrapped like a catapult
405 x 1

Floor press using parallel grip bar
200 x 10
240 x 8
290 x 5

Not a great feeling today, pain in an old injury to the clavical. Nothing to severe just a painful angle I think. Probably try to adjust my grip in a little closer and see if its any better, otherwise Ill go back to my normal competition grip.

Boo, injuries suck.

Do you have someone hand you the bar for floor presses? I've been wanting to try them, but it just seems awkward to get started.

Quote:

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Originally Posted by Cobalt

Boo, injuries suck.

Do you have someone hand you the bar for floor presses? I've been wanting to try them, but it just seems awkward to get started.

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Not normally, its actually extreme old school. We have to car jack stands we rest the bar on. Slide about as far under them on the floor and go for it. You need to have spotters, because when your triceps fail, they fail!

Example of setup, not me one of the guys in our crew:
050 - YouTube

Awesome setup and I like the bar!

Holy shit you have to feel like jello after that.

yeah 99.9999% of the time we all wind up in tricep failure after those

12/20/2013
light accessory work

incline bench press
bar x 10
135 x 10
185 x 8

Machine flies
90 x 10 (didnt feel right stopped)

standing overhead press
95 x 8 x 4

machine press down
100 x 8 x 3

standing cable press down / ss / standing curls from lower pulley
100 x 8 x 3

Mostly tried to get blood flowing through my upper muscles. Think I was hitting a bad angle on the flies, I should probably switch over to DB flies instead of the machine but its so much easier to setup. I needed rest thursday so I didnt deadlift. Just to much going on this week didnt feel recovered.

Squat saturday

12/21/2013
Squat training
Raw
bar x 5
150 x 5
240 x 3
Add belt
350 x 3
Add knee wraps
460 x 2
550 x 1
Add hanging blue bands
660 x 1

Leg Press
8 plates x 8
10 plates x 8
12 plates x 8

situps
20 x 2

Good raw day, felt good to be able to put some decent weight on my hips without my suit. Still alot of work to do. But, everything felt good overall

12/23/2013
pre christmas bench session

135 x 5
225 x 5
275 x 3
315 x 3
365 x 2
405 x 1
420 x 1 (PR)

Laying cable skull crushers
45 x 10
75 x 8 x 3

Alright, got some rest and got to carb up before hand. Apparently my body likes being fueled up and rested.. go figure lol

Merry Christmas to everybody!

420, lol, nice PR.

Keep it up!

Quote:

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Originally Posted by Cobalt

420, lol, nice PR.

Keep it up!

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X2... things keep moving upward... very nice!

Word, I couldn't resist the "420" lol. We actually had 425 on but had to ask the guys to reload to 420. And I fully admit this was more of a touch and go.

Tim 420 bench press raw - YouTube

Oh and the 555 x 4 No video of the pr deadlift before it but this was a first too

Tim 555 x 4 raw deadlift, Dukes Iron Zoo - YouTube

Quote:

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Originally Posted by Sorrow

Word, I couldn't resist the "420" lol. We actually had 425 on but had to ask the guys to reload to 420. And I fully admit this was more of a touch and go.

Tim 420 bench press raw - YouTube

Oh and the 555 x 4 No video of the pr deadlift before it but this was a first too

Tim 555 x 4 raw deadlift, Dukes Iron Zoo - YouTube

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The 420 went up slow... but just kept going up!

yeah that was nice!

Man awesome nail!

I liked how the crew clapped their hands at the end. Now that's support!

Quote:

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Originally Posted by burlyman30

The 420 went up slow... but just kept going up!

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Yeah bench has always been more of a grinder for me. Especially raw. But at least there's still some improvement in there! As long as I keep improving I'm good.

12/26/2013
Deadlift work

We pulled off several mats (9 I think it was) which was just bellow the knee cap on me. Rack pulls but in 1/2" increments into a dead-blow surface basically. Not much bounce when you do it right.
245 x 5
425 x 3
515 x 3
625 x 1
655 x 1 (if you thought my bench was a grinder wait till you see this one.. literaly half the lift was getting it to break that first inch off the mat)

Single arm rows
90# x 8 each side.

Decided to cut back the accessory work, I'll make it up tomorrow. Considering how bloated I was from all the christmas food this felt productive. Didnt want to abuse my hips to bad today as were using our new camber bar saturday.

And VayneZ, it's always fun when my crew meets up! IT's also really competitive just amongst us in the gym, let alone when we go to a meet! Its that odd quality of powerlifting where even though you want to be the top dawg (no offense olddawg) you also want to see what the other guy can do! And everybody pushes each other to do their best. ITs just a very productive mix! And now that 5 of us are in the same weight class it seems like every other day we are in a true competition just to see who will move the most weight that day! And I thrive on that.