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Author Topic: J_Mckinney08's Powerlifting Journal  (Read 172907 times)

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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #45 on: July 15, 2014, 02:27:56 pm »
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Rep bench day!


Bench:

320 x 6
350 x 4 (PR 5 reps was there)


High rep bench w/single ply ram:

230 x 25


One board paused bench:

300 - 2 x 5


Tricep press downs:

3 x 15


Band pull aparts:

3 x 15


Band flyes:

3 x 15


Dips:

3 x 15


Core work:

150 reps



So glad to see my bench is finally moving forwards again! I think 405 will be sitting in the tank in a couple more weeks. Tomorrow will be a cardio day of some kind.


Explosive deadlift Thursday!!!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #46 on: July 17, 2014, 03:29:07 pm »
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Speed Deadlift Day!!!!


1" deficit pull:

370 - 3 x 2
         1 x 3


2" block snatch grip deadlift:

250 x 15
315 x 15


Shrugs:

190 x 25
280 - 2 x 20


Band pull aparts:

3 x 15


Lat pulldowns:

3 x 15


Core work:

200 reps



Cardio for the day:

Stone carries:

2 x 250yds (rest paused)




Nothing special today, just laid some solid ground work. The high rep snatch grips absolutely hammers my glutes and hamstrings! Next week will be heavy bench day working with 90%+ of my 1RM, considering nailing a small PR (5lbs or so) then waiting until max week to attempt 405+ at this point in time I feel I am truly ready to cross this threshold so lets see what happens in 2 weeks.


Accessory day tomorrow!!!!!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #47 on: July 22, 2014, 05:10:19 pm »
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Speed squat day 7-21-14

Squat:

320 - 3 x 3


Paused squats:

250 - 4 x 3


Good mornings:

4 x 20


Core work:

250 reps



Cardio for the day:

Backward sled drags:

7 x 80yds





Heavy bench day 7-22-14


Bench:

320 x 1
360 x 1
385 x 1 (PR, 405 is super close)


Close grip pause bench:

230 x 8
260 x 8

Core work:

250 reps


Called it a day there max day is right around the corner, 405 will be mine!!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #48 on: July 25, 2014, 03:32:17 pm »
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Light rep deadlift day!

Deadlift:

225 x 5
315 x 3
405 x 2

Shut down deadlifts here, max day is next week and recovery is top priority. Next training cycle is already mapped out and ready to begin in 2 weeks.


Shrugs/pull aparts/core tri set:

230 - 3 x 25 (4th set was AMRAP)

Pull aparts - 3 x 25 (4th set was AMRAP)

Crunches - 200 reps



Right now I'm feeling great, going to hit the nutrition hard these next 4-5 days and see how max day goes. Also considering committing to a meet in Fairmont, WV that will take place on October 25th. So I'm approx 12 weeks out.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #49 on: July 27, 2014, 09:39:56 pm »
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Update:

Testing new maxes on Tuesday, I'm very confident in saying I have a PR sitting in the tank on each lift!!!


For now my YouTube channel is updated with 4 new videos. Ill also be introducing a new style of training for next training cycle, this will allow me to still train and compete as well as spending time with my son and focus on my schooling.


Following changes are as follows:

Consolidating Squat and Deadlift day, one being heavy other speed this day will only have 4 movements. (Squat/1 squat accessory, DL/1 DL accessory) followed by core work and cardio.

Cardio will take place 3 days a week ( 2 days being at work, 1 day at home)

Training in my home gym will be on Tuesday/Thursday/Friday (Squat and deadlift/ Bench and bench accessories/Squat and Deadlift accessory work). Monday and Wednesday will be a upper body/extra bench accessory day and wenesday a lower body accessory day.

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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #50 on: July 29, 2014, 11:58:16 am »
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why the changes?
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #51 on: July 29, 2014, 06:46:39 pm »
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Quote from: LBSS on July 29, 2014, 11:58:16 am
why the changes?

Well this type of template is something I adopted from Brian Carroll's 10/20/life book. Main reason for the changes is I'm starting college again (this time I'm graduating god willing). And I want to be able to balance school, raising my son, and training. Cutting back to 3 days in my home gym will allow me an extra day to spend extra time with my son, don't let this template fool ya though I still plan on getting stronger lol!

Any slack I feel on the three main days will be addressed on the two accessory days.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #52 on: July 29, 2014, 07:06:04 pm »
+7
Max day!!!!

525/405/535

1,465lb total


Squat:

480 - went up like speed work, decided to jump to a small PR!

525 - 25lb gym PR! And 18lb PR as opposed to my competition squat, this weight moved smooth decided to take it and save energy for the 405 bench attempt. (545 was in the cards)


Bench:

370 - moved swiftly decided for a very small PR next.

390 - locked it out for a 5lb gym PR!

405 - missed first attempt, decided to take a second and correct some bench positioning, nailed it on the second attempt!!! Big lifetime PR!!!! (I will pause bench 405+ in my meet in October).


Deadlift:

495 - flew up!

535 - stayed tight gripped and ripped and went up smooth, maybe had 15-20lbs left in the tank. This is a 20lb gym PR! And 3lb over my competition PR!



Thing about deadlift the circumference of my plates are much smaller than most barbell and competition plates so I'm pulling at a 1" deficit even thought its from the floor
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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #53 on: July 29, 2014, 07:18:55 pm »
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beast.  :goodjobbro:
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Coges

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Re: J_Mckinney08's Powerlifting Journal
« Reply #54 on: July 29, 2014, 08:12:27 pm »
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Wowee! Great stuff.

I cannot even relate to the weights you're talking about here.
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Mikey

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Re: J_Mckinney08's Powerlifting Journal
« Reply #55 on: July 29, 2014, 08:44:40 pm »
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4 plate bench niice!
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entropy

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Re: J_Mckinney08's Powerlifting Journal
« Reply #56 on: July 29, 2014, 09:02:06 pm »
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Beast. Keep up the great work!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #57 on: July 29, 2014, 11:45:03 pm »
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Thanks everyone!! Been working hard towards stronger numbers.


Videos will be up in a few moments!
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Raptor

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Re: J_Mckinney08's Powerlifting Journal
« Reply #58 on: July 30, 2014, 06:11:45 am »
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How has your vert been so far during this?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #59 on: July 30, 2014, 11:32:59 am »
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Quote from: Raptor on July 30, 2014, 06:11:45 am
How has your vert been so far during this?


Overall very solid, I feel more explosive so I believe before the next training cycle starts ill get a jump video up. My diet keeps my BW in check so I'm able to reap the benefits of squatting in a positive manner when it comes to running and jumping.
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