IronLion23

March 31
Week 8, Day 1
Squat:
1X3 225lbs
1X3 275lbs
1X3 315lbs
1X2 335lbs
1X1 405lbs briefs, and belt; slow out of hole but had control over weight
1X1 405lbs, full gear; slow out of hole;
1X1 405lbs, full gear; got pist off and killed it out of the hole

Close Grip Bench:
1X4 165lbs
1X3 195lbs
1X3 225lbs
3X2 260lbs

Push Ups with 100lb plate on back:
1X10
1X7
1X6

Close Grip Cable Rows:
1X20 120lbs
1X15 135lbs
1X10 150lbs

Good Mornings:
1X10 135lbs
1X5 185lbs
1X5 185lbs
1X5 185lbs

Felt really good to free squat and have no pain in my leg. The suit felt really tight but the pain is half the reason why we do this right. Bench felt really strong. From here on out I will be strictly following the Sheiko tapering process since Nationals is next week.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

April 2
Week 8, Day 2
Bench:
1X3 165lbs
1X3 165lbs
1X2 195lbs
1X2 210lbs
1X2 240lbs
1X2 240lbs

Deadlift:
1X2 265lbs
1X2 265lbs
1X1 355lbs
1X1 375lbs
1X2 425lbs
1X2 425lbs
All of my pulls were performed with good speed from the floor to the lockout. I used a belt for the last two work sets. My grip strength feels real good due to the farmer's walks I've been doing once a week.

Decline Push-Ups:
1X20
1X20
1X10
1X10

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

April 4th
Week 8, day 3
Squat: full range, raw
1X2 225lbs
1X2 225lbs
1X2 225lbs
1X2 270lbs
1X2 330lbs These last two work sets I used a belt
1X2 330lbs
I'm happy to report I no longer have any pain in my leg! Boo yah!! I hit all of these squats with serious pop from the hole.
Bench:
1x3 165lbs
1X1 195lbs
1X2 210lbs
My bench felt really strong although there wasnt very much for work sets.

Weighted Push-ups: 100lb plate on back
1X8
1X8
1X8
1X8

Good Mornings: 135lbs
1X5
1X5
1X5
1X5
1X5
All of this done in 40minutes~!

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

April 7
Week 9, Day 1
Deadlift:
1X3 275lbs
1X3 325lbs
1X3 325lbs
1X3 385lbs
1X3 385lbs
*I pulled these with lots of speed.
Bench:
1X3 155lbs
1X3 185lbs
1X3 185lbs
1X2 210lbs
1X2 210lbs
1X2 225lbs
Bench work felt really light.

Weighted Push-ups: 100lb plate on back
1X12
1X10
1X8
1X8

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

April 9th
Week 9 Day 2(Last Day!!!)
Squat:
1X3 205lbs
1X3 250lbs
1X3 250lbs
1X2 290lbs
1X2 290lbs

Bench:
1X3 155lbs
1X3 185lbs
1X3 185lbs
1X2 210lbs
1X2 210lbs

One Armed DB Rows: 85lb dumbell
1X12(each arm)
1X12(each arm)

The next time I post will be to post the results from nationals. Let's Go Iron Lion Powerlifting!!!

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

davtown

hey man, good luck at nationals, you've been working hard

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

IronLion23

Alright, so Nationals was quite the experience. I saw a display of strength I had no idea existed on the Collegiate level given the certain weight classes; 132lb kids squatting 500lbs. However my performance was as follows:
Squat: 457lbs
Bench: 297lbs
Deadlift: 573lbs
Overall not a very good showing on my part especially since I missed all of the third attempts on all lifts. I was hoping to total 1400 but a few contributing factors kept such a goal out of my reach for this meet. I'm excited though since training will resume again soon and I'll be training to increase my raw strength with a renewed vigor. I still have to discuss what programs will work best during the off-season, but, as soon as I start a new program I'll have a log to go with it to track my progress as well as to invited feedback from any members of this forum.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

Alright so I have been sort of unorganized with my training as of late but still training roughly four days a week. At the moment I'm running a program similar to a WSB for skinny bastards program. Right now I'm trying to put on some muscle mass while at the same time I am dieting. It's a tough process but im dedicated to moving down to the 198lb class and being competitive. So without further adue here's tonight's session:
4/27
Sunday:
ME Lower
Squat: High bar, wide stance
1X5 135lbs
1X4 185lbs
1X5 225lbs
1X4 275lbs
1X4 275lbs
1X4 275lbs

Forward DB Lunges: 60lb dumbell in each hand
1X6(each leg)
1X6
1X6
1X6

Hyper-extensions: w/ 100lb plate
1X8
1X8
1X8
1X8

One Legged Knee Extensions:
1X30(Each Leg)
1X30

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

April 28th
ME Upper:
Close-Grip Floor Presses:
1X7 135lbs
1X5 185lbs
1X5 225lbs
1X5 225lbs
1X5 225lbs
1X4 235lbs
These were more difficult than I expected. However, they will serve as a valuable move I will repeatedly use in order to strengthen my weak lockout.

Decline Close-Grip Bench Press:
1X5 135lbs
1X6 185lbs
1X6 205lbs
1X6 205lbs
1X6 205lbs
The last set was very gritty as my tri's were thrashed from the floor presses. Feels good to be getting a pump though lol.

Bent-over Barbell Rows:
1X10 135lbs
1X12 135lbs
1X10 135lbs

Seated Cable Rows:
1X10 120lbs
1X10 140lbs
1X8 160lbs

Overall I'm excited to finally be able to hit my weak points which right now is my lock out on my bench. I will also be doing a lot of high bar squats to build up my leg strength, which has plateaued due to my low bar position, as well as my lower back and abs.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

April 30th
DE Lower:

Rack Pulls:
1X7 135lbs
1X5 225lbs
1X4 315lbs
1X3 365lbs
1X6 405lbs
1X6 405lbs
1x6 405lbs
1X6 405lbs
My performance on these rack pulls was less than satisfactory in my opinion. Given I am cutting weight so I will lose some strength and have to re-figure out a more efficient form, I intend on getting my numbers back up once I get my weight to 195lbs. I had good speed on these pulls, however, the last rep on the last two sets were very gritty.

Sumo-Stance Box Squats: Box 3 inches below parallel
1X5 135lbs
1X3 185lbs
1X2 225lbs
1X2 225lbs
1X2 225lbs
1X2 225lbs
1X2 225lbs
1X2 225lbs
1X2 225lbs
1X2 225lbs
I was very pleased with these box squats as I had real good explosion throughout the whole positive contraction of the lift.

Hyperextensions: 100lb plate
1X8
1X8
1X8

Weighted Sit-ups with 80lb db on chest:
1X10
1X10
1X10

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

May 1st
RE Upper:
Incline Close Grip Bench:
1X10 135lbs
1X10 155lbs
1X10 155lbs
1X10 155lbs
Tris felt a little weak during this lift. My water intake today was lower than usual which had me feeling out of my groove.
Push-ups:
1X10 just bodyweight
1X8 w/ 100lb plate
1X5 w/ 100lb plate

One Armed DB Rows: 100lb dumbell
1X6
1X6
1X6
1X6
These felt really light.
Light Punch Style DB press:
1X12 50lb DBs
1X12 50lb DBs

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

May 5th
ME Lower:
Squat: ATG, stance: Wider than shoulder width, high bar position.
1X4 135lbs
1X3 185lbs
1X4 225lbs
1X5 275lbs(PR +1 rep)
1X5 275lbs(PR+1 rep)
1X5 275lbs(PR+ 1 rep)
I'm starting to get used to the bar position, however, my hips are somewhat still in the transition process; this causes my knees to tilt in to use my quads better on the positive contraction.

Sumo-Deadlifts:
1X 5 135lbs
1X4 225lbs
1X5 315lbs
1X5 365lbs
1X5 365lbs
This felt awkward to start the weight off the ground by using my legs since im normally a conventional puller. But tis the season to do new and crazy stuff to increase raw strength.

One-Legged Knee Extensions:
1X30(each leg)
1X30(each leg)

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

May 8th
ME Upper:
Barbell Floor Press:
1X4 135lbs
1X3 185lbs
1X5 225lbs
1X5 225lbs
1X5 225lbs
1X5 225lbs

Punch Style DB Press:
1X10 60lb DB's
1X10 65lb DB's
1X10 70lb DB's
1X10 80lb DB's

JM Presses: 95lbs
1X8
1X8
1X8

One-Armed DB Rows:
1X6 100lb DB(each arm)
1X6 100lb DB
1X6 110lb DB
1X6 110lb Db

Under-Hand Lat Pulldowns:
1X10 120lbs
1X10 120lbs
1X10 120lbs
Good session overall. Felt really strong and with finals out of the way I can concentrate on training and my golf more. Also, the diet is workin out really good. I've lost six pounds already and still feel pretty strong.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

May 9th
DE Lower:
Box Squat: box=2in below parallel
1X5 135lbs
1X3 185lbs
1X2 215lbs
1X2 215lbs
1X2 215lbs
1X2 215lbs
1X2 215lbs
1X2 215lbs
1X2 215lbs
1X2 215lbs
1X2 215lbs
1X2 215lbs

Elevated-Romanian Deadlifts:
1X10 135lbs
1X8 225lbs
1X8 315lbs
1X8 315lbs
1X8 315lbs

Felt really strong today. Had lot of speed and control with the box squats. The new stance is really working for me and I dont feel any pain in my knee anymore. During the Deadlifts i experienced minor difficulty at the lockout on the last two reps of the last set. However, I performed this session in the morning without any food in me due to schedule conflicts and time constraints today. Note to self: I might start training in the morning on a regular basis. AFTER BREAKFAST!!

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

Alright, Since I'm working away from home it took me some time to find a place to live, orient myself with the area, and finally find a gym. So here's what I been up to:

May 19th
ME Lower:
Deadlifts:
1X8 135lbs
1X5 225lbs
1X4 315lbs
1X3 405lbs
1X3 475lbs
1X2 475lbs
Lower back felt ok. Havent trained in over a week so it took me a while to get going. Also, I'm going off my diet since my energy level has been lower and I'm working roughly 12+ hour days, 6 days a week. I also just want to get stronger and see bigger jumps in my progress.
Weighted Hyperextensions:
1X15
1X15
1X10

I cut this short since I had severe time constraints:

May 20th
ME Upper:

Close Grip Decline Bench Press:
1X5 135lbs
1X4 185lbs
1X6 225lbs
1X5 235lbs
1X3 245lbs(PR 20lbs)
1X4 245lbs
1X3 245lbs

Barbell floor Press:
1X4 135lbs
1X5 185lbs
1X4 205lbs
1X4 205lbs
1X4 205lbs

One-Armed DB Rows: 110lb DB
1X6(each arm)
1X6(each arm)
1X6(each arm)
Upper body felt pretty good. Still have to keep hammering away at my lockout though. That could have accounted for two or three more reps on decline press. I got the weight off my chest fast.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

This was my day squatting in roughly two weeks. Felt good though to train without any pain and be refreshed.
May 21st
Lower:
ATG Squat:
1X5 135lbs
1X10 225lbs
1X10 225lbs
1X10 225lbs
1X10 225lbs

Barbell Forward Alternating Lunges:
1X6(each leg)
1X6(each leg)
1X6(each leg) On the last rep of the set I actually performed the lunge but out of fatigue my back leg gave out so when I lunged back, I fell on my ass. It was kind of funny I think. Feelin it in the legs big time today.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

May 27th
Me Upper
Close Grip Barbell Floor Press
1X6 135lbs
1X5 185lbs
1X3 225lbs
1X3 235lbs
1X4 235lbs
1X4 235lbs
1X4 235lbs

One Armed DB Rows: 115lb DB
1X6(each arm)
1X6
1X6
1X6

Punch Style DB Bench Press:
1X8 75lbers (felt really light)
1X8 80lbs (still felt light)
1X8 90lbs felt heavier, was gritty on the lockout of the last two reps.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

Ikaika

Been there, done that.

Numbers look good bro, keep after it!

__________________
No supplement can make up for the lack of a strong work ethic.