Powell's Training Log

[powell]

Hey everyone, I'm new to the forum. I've been training with Mr. Breaker over the past four months in Korea learning about power lifting. I'm just getting with the program and posting my training log. Props to Breaker, He is one strong dude! I'm going to miss hitting the gym and partying with this dude. He has kept me out of trouble more than a few times. Anyway, here is the shake down:

Thursday: Legs w/ a little bicep work

Squats (RAW-mid stance):

1x135x10
1x225x5
1x315x3
1x405x1 (High)
1x405x1 (Parallel--a little rough getting started but powered through)

1x315x3
1x315x2
1x275x3
1x225x3
1x135x8

Preacher Curl

1x45x10
1x65x10
1x75x8
1x85x8
1x65x10

Standing Smith Machine Calf Raises

1x135x15
1x225x15
1x315x15
1x405x15
1x500x13

Smith Machine Squat w/ legs extended 12" forward of normal foot position w/ flat bench for support and depth gauge.

1x135x5
1x225x3
1x315x3
1x405x3
1x225x3

Standing Curls (Full Range)

1x65x10
1x85x10
1x105x10
1x125x8 (last 4 were half range)
1x85x10

Leg Extensions (plate machine):

1x45x10
1x90x10
1x135x10
1x180x10
1x225x10
1x270x5

I felt the workout had good volume minus some Calf and ab work. I had to cut out a little early to get home and put my baby to sleep. I gotta keep drudging along to keep my numbers going up. Hopefully I'll be able to compete in my first meet sometime over the next year or so. I'd like to be at least competitive.

[Breaker]

Hey Jason I am very glad to see you posting bro and also the good news about Kenneth. For everyone a little background history on Jason Powell, he has been in Korea for last 2 years and away from his family even before that from deployments. I will say this Jason is one supper fucking cool dude and really educated me on the greed of Korea! I wish you the best for you training and wish you were still here lifting along with me. I took Bobby as part of the crew and you already know Richard is unreliable I told him to get a gun and kill himself "lol"! Jason take care and keep me posted on your progress, also me and Reggie are going to have lunch. We both been headhunting your orders and I will hit him up again on what he has found. No matter bro you are in good hands, stay safe Jason!

[Stacey Jones]

Welcome to the board Jason! You are fortunate to have had the opportunity to train with Mike, he knows his shit! Very strong leg work!

[chad]

Great workout.

Welcome to the board.

[badrock]

nice squat work bro, welcome to the board

[Joey Smith]

Welcome bro!....ant friend of Mikes is a friend of mine....look forward to reading your logs....

[powell]

Thank you everyone for the warm welcome! It's cool to be a part of a community like this. Anyway, on to the mad crazy business! I had to hit up squats again to get in line with some of the other lifters in the area, and I'm happy to say that I hit a couple of good PR's today! Here's the shake down:

Hit base gym @ 0530:

Preacher Curl

1x45x10
1x65x10
1x75x10
1x85x10
1x65x10

Incline Press

1x135x3

(didn't get a lot of work in, busy working with the wife to get her in shape for her PT Test)

Back to the gym @1700

Squats (RAW-mid stance):

1x135x8
1x225x3
1x315x3
1x405x3 (Parallel-felt really strong, a good gym PR!)
1x500x1 (3/4 using knee wraps & Belt, felt strong, could have gone for another rep)

Standing Alt Dumbell Curls:

1x35x20
1x45x10
1x50x10
1x35x20

Leg Press:

1x 6 plates(45lb) x10
1x 8 plates(45lb) x10
1x 10 plates(45lb) x10
1x 12 plates(45lb) x10

Leg Extentions:

1x 3 plates(45lb) x10
1x 4 plates(45lb) x10
1x 5 plates(45lb) x10
1x 6 plates(45lb) x10

Had to wrap the workout up early to pick up my baby from daycare. I'll be hooking up with a couple of Breakers old powerlifting buds to do some bench work at a place called Sci-Fit tomorrow afternoon. It's tough to get in good bench work without a crew that gets it!

[Breaker]

Great Jason you will really like Joe up there at SCI-Fit in Macon, he is a supper cool dude. For those of you that were at SC Rockhill meet Joe was the head judge there! He has a SCI-Fit store and in the back he has a fully functional powerlifting gym! Hope you hit some more mad PR's over at Joe's!

[powell]

Thanks Big Mike, I did hit up Sci Fit today and had a good time. Joe is as advertized, "a super cool guy". They have a good team that works out there, and Joe has a ton of experience in the sport. I'll be working with them until I head over to Oklahoma for my next assignment. Joe also has some decent prices on gear and sups. He carries a 25lb bucket of egg/whey protein for $105. I think I'll grab a bucket on Thursday. Anyway, it was a bench day and guess what....We benched. I felt like it was a light day with the workout only consisting of benching But, I did get some good shirt work in and that was the goal. I'll make up the volume on Friday with some auxilary dumbell/ lockout work.

1x135x10 (RAW)
1x225x3 (RAW)
1x275x3 (Metal Shirt from here on out/Couldn't touch)
1x315x3 (Couldn't touch)
1x325x3 (Couldn't touch)
1x335x3 (Good Press/Carried bar out below groove)
1x355x3 (Good Press/Carred bar out below groove again)
1x365x2 (Good Press/Carred bar out past groove again)
1x385x1 (I was a little burned here and couldn't lock it out, but I do see this coming very, very soon)

I have to get my weight up to get some good use from the Metal. The shirt has a ton of potential and it fits me really well. I'm just going to have to keep pressing till my numbers reach a level that will let me touch comfortably with it. Thursday I'm going to be hitting the iron again for some deadlifts with the Sci Fit Crew. Hopefully I can finally get that 405 locked out without hitching.

[Breaker]

Nice work bro that 385 will fall very soon bro, then it will be the quest for 405! Good to hear you also liked SCI-FIT Joe has a nice place over with the entire supplement shopping to accommodate it as well.

[Marty Queen]

Welcome to the board Jason! You are a strong dude -- good workouts you have there!

[powell]

A person can never really master anything without being under the close scrutiny of a master. I been working at Sci Fit with Joe and he's been hooking me up with tons of corrections and tips on form and function of all the lifts. We hit up deadlifts yesterday; and after an hour of critiques, I can finally feel when I'm out of form on my deadlift. I also realized I have to hit up my core with a lot more abuse! Anyway needless to say I tea bagged 405 (PR)and it felt light! I went up to 425 and stalled there. Anyway here's the break down for yesterday.

1x135x10
1x245x5
1x335x5
1x385x3
1x405x1
1x405x1
1x425x1 (stalled above knees because I didn't lock my knees out in time.)
1x385x2
1x385x1
1x335x2
1x335x1
1x335x1
1x245x3
1x245x1

I really got some great help with this lift from Jr and Joe at Sci Fit. This has been my nemesis up till now. I'm gonna be changing the program up with my deads though. I'll be going down to 225 and working that for reps until my form feels natural then moving back up in 20lb increments. I'll be video taping myself until I get it down.

[powell]

Hey Marty, Thanks for the love. I'm working on the strong part. I'm still puttin in work. I'm hoping with enough work I might be a competitor after a while. Take it easy bubba!

[Breaker]

Great to here you owned that 405 bro, you now know why I was harping on you for that hitching and I have even guilty of it myself! But forced good habits will make good meet habits!

[badrock]

Awesome session Powell