Sorrow's powerlifting log

[Rodja]

3/20/2013
bodyweight 249
Bench / tricep work

Raw Bench
135 x 8
185 x 5
225 x 5
250 x 5
275 x 5
315 x 5
335 x 3
350 x 3

Parallel bar bench
145 x 10
185 x 10
275 x 8
275 x 3 (arm cramp)

dumb bell incline partials
45 x 15
55 x 15
60 x 15
65 x 15

band assisted skull crushers
120 x 10
120 x 11.. tricep failure!

Fwlt good to bench again! First real bench session following the XPC. Great work, feeling good about the volume. Did have some cramping issues yesterday and today, thinking I need to increase water intake levels.

On the great side will soon be trying out a run of triumphalis thanks to SoCal Nutrition! So be on the lookout for a new review log!

Looking forward to see how it works on an accomplished PL'er.

[Sorrow]

Thanks Rodja, I'm kinda curious how the dosing is going to workout with me being up around 250 lbs body weight consistently. But I know how to find out!

3/24/2013
body weight: 249.5

raw squats against bands
bar x 8 x 2
150 x 8
150 x 5 + greens (against green bands, probably extra 60 lbs at the top)
150 x 5 + blues (against blue bands, probably extra 100 - 130 lbs at the top)
200 x 5 + blues
240 x 5 + blues
290 x 5 + blues
330 x 5 + blues (add knee wraps)
380 x 3 + blues (add knee wraps)
420 x 3 + blues (add knee wraps)

Weighted crunches
Bodyweight x 20 x 2
25 lbs plate behind head x 15 x 2

Really tired today. My sleep got thrown off a good bit last few days. Still made sure I got all the squats in. Maintained form on all squats, noticed I was leaning forward on my raw squats last week so wanted to focus on that this week while still hitting the top end. Still moving in the right directions. Haven't really lost any strength just hitting the end of the rebound from the meet. This where the fun starts. A nice long grind while I build my body back up.

Food time, then walk a mile with my husky for cardio

[Sorrow]

3/27/2013
body weight: 250.1
Bench day

warmup
95 x 8
135 x 8
185 x 8
225 x 5
275 x 5
315 x 3
335 x 3
Add Jack bench shirt
405 x 3 @ 3 boards
460 x 2 @ 2.5 boards
495 x 1 @ 2.5 board
545 x 1 @ 2 board

Close grip floor press
doubled black mini over the bar
135 x 8
185 x 8
225 x 8
remove bands
225 x 9.. failed at 10th rep

good day to get back in the shirt. My arms must have grown a little, as the shirt sleeves were a good bit tighter, started cutting off circulation in my right arm so went straight to the target weight tonight/ Delts were kinda tight. Also should have eaten more today in advance of lifting was starving by the time floor presses were over.

All in all good night. Get some deadlifting in tomorrow!

[O_RYAN_007]

Killing it brother, keep up the hard work!

[Sorrow]

Killing it brother, keep up the hard work!

Thanks bro!

3/28/2013
Body weight: 248.5
Deadlift!

Warm up
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3 Belt
405 x 3
add metal king pro conventional
455 x 1 straps down
525 x 1 straps up loose
575 x 1 straps up
605 x 1
645 x 1 (PR)
655 x almost! Lost my grip with my right hand at lockout.

standing cable shrugs
100 x 12
150 x 12
200 x 12

Was feeling good today, made sure I ate enough this morning so I wasn't too hungry before lifting. The 645 felt great, nice and smooth lockout. The 655 was so close I actually looked down and could see my hand starting to open up with the weight! Was a great night to come in and just crush some weight with my partners.

Also received the triumphalis today from SoCal and started setting up the log. For the sake of staying congruent I will still update this thread with my workouts, but there will be more daily notes in that log. As you can see I'm not holding back now just to try and inflate the numbers while I cycle that. Whatever extra strength I get on cycle will be from that! Also my body weight has stabilized so I'd say the creatine has taken effect but isn't going to be adding to it either.

Good night! Time to eat rest up. Squats saturday because of the holiday sunday.

[VayneZ]

I wonder how much more heavy you will be able to go on those deadz when you start the triumphalis cycle!! In for THAT bro!

[Sorrow]

I wonder how much more heavy you will be able to go on those deadz when you start the triumphalis cycle!! In for THAT bro!

Yeah me too! The anticipation is building.. I guess knowing its right there in the cabinet is really making me want to start a few days early! I'm secretly hoping this is on par with Ultradrol or possibly better. But, we will know soon enough!

3/30/2013
Pre Easter special
body weight: 250.8
Squat

warmup
150 x 5
240 x 3
290 x 3
330 x 3 add belt
400 x 2 add wraps
440 x 2
add metal jack suit
510 x 2 bottoms only
600 x 1 bottoms only (leaned forward)
added stands + 2 mats = roughly 2" above parallel (we were doing overload partials)
730 x 1 straps up
add 2 more mats = roughly 3" high
800 x 1 straps up

Leg press (narrow stance)
600 x 8
690 x 8 x 2

Felt good today! Was basically a max effort week. I didn't really intend to do as much weight, but thats the beautiful thing about having strong training partners to help drive you! There was no way I was going to let them have all the fun! I definitely came forward on the 600, probably due to being such close proximity to the max effort deadlift on thursday. The suit fit real tight at this body weight. Great support! The 800 was probably the best squat of the day. The dilemma will be to order new briefs of the correct size, and then I'll need a new suit. But the problem is I'm not sure how much leg mass I will keep when I cut back down to 242. But for now I don't care! ITs all about getting stronger.

[Sorrow]

4/3/2013
Body weight: 247.4
Bench
Raw
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
345 x 3
375 x 3 off a 2.5 board
405 x 3 off a 2.5 board (ugly)
405 x 3 with some band assist

Cable skull crushers
50 x 12
75 x 8 x 3

Incline bench flies
30 x 8
35 x 8
40 x 8

Had a really good pump going tonight. Shoulder felt kinda loose after the benching. the 405 off boards I had some serious control issues with. Poor touch position, wobble. The press was good lots of power just poor raw technique at that level. Working towards making an attempt at 405 for a single raw.

[Sorrow]

4/4/2013
body weight: 249.9
Deadlift

135 x 8
185 x 5
225 x 5
275 x 5

Started doing one and halfs (deadlift to top of knee, then lower back to floor, then full range deadlift, = 1 rep)
315 x 5
405 x 5
455 x 3
495 x 3

Lat pull downs
90 x 10 x 3

standing cable shrugs
120 x 15 x 3

situps
bodyweight x 20
add 25lb db behind head x 10 x 2

Good day. Solid raw work, then hit some accessory work to try and get some overall shape and keep the blood flowing. The one and a halfs really work the bottom end of my deadlift. Overall felt like some solid work! I did have my belt gouge under my rib which slowed me down a little. Maybe not the heaviest day I've ever had but the movements were all deliberate and controlled. Now to get some recovery in before sunday.

[Sorrow]

4/7/2013
body weight: 252
squat day (sort of)

Safety squat bar = 75 lbs
Low box added at or bellow parallel
With green bands from the bottom +approx 70lbs at the top
All weights bellow are just the weight not counting
165 x 5
215 x 5
255 x 5
345 x 5
435 x 1 and fail on rep 2
hip pain

leg press close stance
600 x 8
690 x 8
780 x 8

Somedays you just have to say What the F*ck? I didn't really like that combination on the primary movement. And my lower back was a complete and total knot today. Got to the bottom of the last set and felt the hips just open up (specifically my right hip) so I didnt get off the box with the second rep. Another pet peeve of mine is having to end a day on a failed rep. Makes the whole day feel like a waste. Did the leg press close stance so there wouldn't be shear force on the hip and knocked out some reps. Power wasn't really the issue today. Also had to go from the gym to work, no fun on a sunday. And this was the first day we had perfect riding weather.. I swear I could hear my motorcycle revving..