Author Topic: J_Mckinney08's Powerlifting Journal (Read 172884 times)

J_Mckinney08 · « **Reply #75 on:** August 16, 2014, 09:32:24 pm »

Monday starts competition prep, and my first day back to college in 4 years. Very excited on both accounts.

Goals for November 8th:

585 squat
420 bench
600 deadlift
1,605 total

All very attainable I believe, looking forward to the next 10 weeks!!

J_Mckinney08 · « **Reply #76 on:** August 18, 2014, 05:54:40 pm »

Upper body accessory day!

Standing military press:

135 x 15
185 - 3 x 8

Paused close grip bench (holy hell harder than competition grip)

185 x 12
225 x 8
245 x 8

Tricep press downs:

3 x 15

Lat pull downs:

3 x 15

Rope curls:

3 x 15

Overhead dumbbell extension:

3 x 15

Rear delt flyes:

3 x 20

Core work:

150 reps

J_Mckinney08 · « **Reply #77 on:** August 20, 2014, 07:22:00 pm »

Lower body accessory day!

8" block deadlift: (lockout work)

365 x 3
415 - 2 x 3

45 degree back raise:

3 x 15

Leg extensions:

3 x 15

Lying leg curl:

3 x 15

Calve raises holding 75lb DB's:

3 x 25

Core work:

150 reps

Felt good today, deadlifts will alternate from lockout work to deficits each week on lower body accessory days. Bench day tomorrow!!!

J_Mckinney08 · « **Reply #78 on:** August 21, 2014, 06:28:08 pm »

Crappy heavy bench day:

Bench @80%

320 - 3 x 2 (felt heavy)

Pause bench:

275 - 2 x 3
275 x 7 (paused 8th rep too long)

Tricep press downs:

3 x 15

Pull aparts:

3 x 15

Core work:

150 reps

Took on a bathroom renevation project in my house, took 9 days and 1300 bucks to complete it. Wanted it finished before school started back so I skipped a ton of meals so I could focus on the project. Lost nearly 10lbs of BW in that length and my upper body lifts have suffered as a result. Once I start hitting the nutrition hard I should be back to normal in a week or two.

J_Mckinney08 · « **Reply #79 on:** August 22, 2014, 05:24:20 pm »

Deadlift/Squat accessory day!

4" block pulls:

385 x 6
425 x 4
475 x 2 (very easy, goal is 545 x 3+ in a few weeks)

Sumo pulls (suck at sumo but I need the hip work)

225 x 12
275 x 10

Band good mornings:

3 x 15

Paused squats:

225 x 5
275 x 5
295 x 5

High rep squat:

315 x 12

Overall pleased with today, took it easy on block pulls the 4" variation I haven't used in a while. Also going to do rack pulls on this day and move lunges to lower body accessory day.

J_Mckinney08 · « **Reply #80 on:** August 26, 2014, 02:07:55 am »

Upper body accessory day:

Standing military press:

135 x 15
185 x 12
205 x 5

Close grip paused bench:

225 x 8
245 x 8
275 x 5

Overhead dumbbell extension:

3 x 15

Lat pull downs:

4 x 15

Machine rows:

3 x 15

Machine 21's:

3 sets

Rope curls:

3 x 15

Rear delt flyes:

3 x 20

Core work:

200 reps

Overall felt great today, CG paused is by far my weakest bench variation which tells me my chest and shoulders overpower my triceps in the pressing movement of the bench, something ill strengthen this cycle that will hopefully carry over to a big PR!

J_Mckinney08 · « **Reply #81 on:** August 26, 2014, 02:43:02 pm »

Squat/deadlift day!

Deadlift:

225 x 5
315 x 5
385 x 5
405 x 5
425 x 5 (top set for today and felt super easy!!)

Snatch grip deadlifts:

275 x 12
325 x 12

Squat:

275 - 4 x 5
275 - 2 x 6 (paused)

Core work:

200 reps

Everything was smooth and easy today even the top set on deadlift. This Saturday I may be traveling to train with a couple of local power lifters, one has deadlifted 730 @181 which is crazy! Hoping this happens because I know training with a couple of top lifters will help myself out a lot.

Lower body accessory day tomorrow!

ChrisM · « **Reply #82 on:** August 26, 2014, 11:42:06 pm »

I weigh 181....I cant even fathom a 730lb dead lol! Thats insanity!

J_Mckinney08 · « **Reply #83 on:** August 27, 2014, 06:03:39 pm »

Quick lower body accessory day:

Barbell good mornings:

3 x 12

45 degree back raise:

3 x 12

Leg extensions:

3 x 15.

Lying leg curls:

3 x 20

Barbell calve raises:

185 - 3 x 25

Band leg presses:

1 x 50

Left out deadlift variation today I want to be recovered for Saturdays training session.

J_Mckinney08 · « **Reply #84 on:** August 28, 2014, 12:46:06 pm »

Bench day!

Bench:

305 - 2 x 5
315 x 4

Paused bench:

250 x 5
250 x 6

Incline bench:

135 x 15
185 x 10
205 x 10

Incline band flyes:

2 x 30

Core work:

200 reps

Bench is starting to come back slowly.

Expect some videos for Saturdays session.

J_Mckinney08 · « **Reply #85 on:** August 30, 2014, 06:05:19 pm »

Small squat day!

Squat:

135 x 3
225 x 3
315 x 2
405 x 1
455 x 2
475 x 2
500 x 2 (PR)

Leg press:

4 x 15

Called it there, was basically getting a feel for the gym. The setup is really nice especially for powerlifting and strongman training. Had the opportunity to meet a few very talented lifters and overall the environment was great! Looking to make the journey once a month to train there and let lifters more knowledgeable than myself pick apart my technique and give me some much needed coaching.

Video will be up soon!

J_Mckinney08 · « **Reply #86 on:** August 30, 2014, 06:38:48 pm »

http://youtu.be/hm1mJz_OaCs

500 x 2

Raptor · « **Reply #87 on:** August 30, 2014, 07:34:21 pm »

They looked really easy and explosive

LBSS · « **Reply #88 on:** August 31, 2014, 11:19:56 am »

Quote from: J_Mckinney08 on August 30, 2014, 06:38:48 pm

http://youtu.be/hm1mJz_OaCs

500 x 2

gnarly.

J_Mckinney08 · « **Reply #89 on:** September 01, 2014, 05:51:56 pm »

Lol! Thank you all. My strength is coming along nicely right now. From the looks of everything 1600 raw is definitely in the cards come November!!!

Adarq.org

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