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Author Topic: J_Mckinney08's Powerlifting Journal  (Read 172718 times)

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seifullaah73

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Re: J_Mckinney08's Powerlifting Journal
« Reply #60 on: July 30, 2014, 01:58:25 pm »
+1
 :o wow, what a beast with beastly lift numbers. excellent job.
480 squat went up like fireworks, lol, that is unbelievably strong, not saying I don't believe you lol, but that's how impressive it is, mind boggling also same with the bench.
 :highfive:
good luck with the meet.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #61 on: July 30, 2014, 02:24:30 pm »
+2
Quote from: seifullaah73 on July 30, 2014, 01:58:25 pm
:o wow, what a beast with beastly lift numbers. excellent job.
480 squat went up like fireworks, lol, that is unbelievably strong, not saying I don't believe you lol, but that's how impressive it is, mind boggling also same with the bench.
 :highfive:
good luck with the meet.


Thank you for the kind words!

Doing paused reps on squat and bench has helped my explositivity tremendously, as well as PR'ing over the last 3-4 months. Anyone out there looking to get a stronger squat and bench using paused reps as an accessory movement will make a very noticeable difference with enough training.

I'm very excited for this meet coming up I would love to hit 565/405/575 for a 1,545lb total!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #62 on: August 04, 2014, 07:15:34 pm »
0
New training cycle starts tomorrow! Me and my training partners decided on a meet in Ohio that will take place November 8th. Reason for the change is there is more stuff to do in that area as opposed to West Virginia.


Schedule is as follows:

Monday- upper body accessory day:

Military press
CG paused bench
Biceps
Lats
Triceps
Core work


Tuesday- squat/deadlift day (one heavy, one light)

Squat
Pause squat
Deadlift
Snatch grip DL
Core work


Wednesday- lower body accessory day:

Deficit DL or high block pull
Good mornings
Back raises
Leg press
Leg extensions
Leg curls
One or two other things

Thursday- Bench/bench accessory

Bench
Pause bench
Incline DB
Press downs
Dips
Band flyes
Core work


Friday- squat/deadlift accessory

Pause squat
High rep squat
Rack pull
Block pull
Lunges
Sumo pull for high reps  (my hip strength needs this for sure)


Ill fit in cardio as needed, extra accessory days will take place at work since ill have close to 2 hours to kill after class before work might as well use their gym!
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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #63 on: August 04, 2014, 10:52:31 pm »
+3
to quote adarq: go. get. it.  :ibsquatting:
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #64 on: August 05, 2014, 06:15:05 pm »
+1
Squat/Deadlift day (heavy/light)


Squat at 75%

395 - 2 x 5
395 x 10

Deadlift:

275 - 4 x 3

Snatch grip DL off 2" blocks:

275 - 2 x 12



Today was tough as I'm not used to squatting and deadlifting in the same day, today was just a trial run and I already decided to change percentages up. Heavy movements will drop down to 70% for 5 x 5 then up to 80% and do 1-2 sets of doubles or triples. Also learned the light movement should be treated as a deload (no more than 55%). The set of 10 today was easy but took alot out of me, doesn't look like much but that's why there is a big accessory day on Fridays for squat and deadlifts.

Bench day Thursday. Extra accessory days startin two weeks!!!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #65 on: August 05, 2014, 07:03:59 pm »
+1
http://youtu.be/0LkpoGelbOk


Video is 395 x 10


Definitely had more in me, however I noticed my breathing patterns on the heavier high rep sets fatigue myself fairly heavily. A small concern to address for future reference.
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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #66 on: August 05, 2014, 07:11:52 pm »
+1
looking strong, man. can't quite tell but it looks like you might be closing your eyes on a few of those reps? bad idea: closed eyes=lost balance.
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Coges

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Re: J_Mckinney08's Powerlifting Journal
« Reply #67 on: August 05, 2014, 09:59:10 pm »
+1
Damn that's solid!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #68 on: August 07, 2014, 10:18:24 am »
+1
Speed bench day!


Bench @60%

245 - 6 x 3


Pause bench:

265 - 4 x 3


Incline DB bench:

85's - 2 x 20


Tricep press downs:

3 x 15


Dips:

3 x 12


Band pull aparts:

3 x 15

Band flyes:

50 reps (rest paused)

Core work:

150 reps



Nothing special today, turned 24 yesterday (yay! Me). Squat and deadlift accessory day tomorrow!!
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #69 on: August 07, 2014, 10:20:25 am »
0
Quote from: LBSS on August 05, 2014, 07:11:52 pm
looking strong, man. can't quite tell but it looks like you might be closing your eyes on a few of those reps? bad idea: closed eyes=lost balance.


I kept watching the video but my eyes was crossing like crazy trying to pin point the closed eyes lol! Ill study it better next squat sesh and if so ill work on correcting it right away.
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LBSS

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Re: J_Mckinney08's Powerlifting Journal
« Reply #70 on: August 07, 2014, 11:52:42 am »
0
Quote from: J_Mckinney08 on August 07, 2014, 10:18:24 am
Nothing special today, turned 24 yesterday (yay! Me).

that's what we call an age  :personal-record:
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #71 on: August 07, 2014, 03:59:29 pm »
0
Quote from: LBSS on August 07, 2014, 11:52:42 am
Quote from: J_Mckinney08 on August 07, 2014, 10:18:24 am
Nothing special today, turned 24 yesterday (yay! Me).

that's what we call an age  :personal-record:


Lmao!!! I think I'll do good until I hit 30! Anything after that is a midlife crisis, believe I'll crawl into the fetal position and stay there when that day comes.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #72 on: August 08, 2014, 09:36:21 pm »
+1
Quick squat/deadlift accessory day!


Dentist appointment wiped out most the day today so I had to train on my break at work, very rushed but better than nothing!!!



Paused squat (pausing 2 seconds in the hole):

295 - 2 x 6
345 x 6

High rep squat:

300 x 15

Block pull (4" block)

365 - 2 x 6
415 x 6

Lat pull downs:

4 x 15


Shrugs:

4 x 20



All I had time for, solid training day overall.


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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #73 on: August 12, 2014, 09:05:38 am »
+3
Squat/deadlift day!


Deadlift @70%

375 - 5 x 5
435 x 2 (80%, felt quick and easy)

Snatch grip deadlift:

275 x 12
295 x 12

Squat @55%

265 - 5 x 3

Paused squat:

275 - 2 x 6

Core work:

150 reps



Adapted very well today as opposed to last week, dialing the percentage back on the 5 x 5 was the perfect idea! Was surprised at how easy 435 flew up so that tells me the snatch grips are helping my "off the floor" strength, bench day Thursday!


School starts back next Monday, and for the first time in my life I'm actually looking forward to it. I'm tired of being a loser =[. Time to man up and get shit done its the only way I'm going to get a decent career in my area.
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J_Mckinney08

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Re: J_Mckinney08's Powerlifting Journal
« Reply #74 on: August 14, 2014, 05:38:51 pm »
+1
Rep bench day!


Bench @70%:

285 x 8
285 x 12 (rep PR)

Paused bench:

255 - 2 x 5

225 AMRAP w/ram:

225 x 20

Tricep press downs:

3 x 15

Band pull aparts:

3 x 20

Band flyes:

50 reps

Core work:

150 reps


Overall very satisfied with today!
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