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Old 01-09-2015, 01:10 AM   #1
Jmckinney08
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Join Date: Jan 2015
Location: Kentucky
Posts: 39
Training Exp: 11 years
Training Type: Powerlifting
Fav Exercise: Deadlift or squat
Reputation: 10
Jmckinney08 is off to a bad start
Default Jmckinney08's powerlifting log

Even though I'm currently in the off-season I figured keeping a log on the site would be beneficial. To make it easier on myself I'll start with the bench and accessory day I've already had this week, then I'll post a link to my signature to my old training log which has the first 3 weeks of my off-season in it.


Bench day: (Week 4, Day 2 off-season)

Bench:

275 x 8
295 x 5
315 x 3
340 x 2

Paused Close Grip Bench:

245 x 10
265 x 8
275 x 6

Body weight dips:

3 x 12

Band pull aparts:

3 x 25

Incline band flyes:

3 x 20

Core work:

100 reps


Accessory day: (Week 4, Day 3 off-season)

Standing military press:

135 x 8
185 x 8
175 x 8
155 x 12 (backdown set)

Band side laterals supersetted with band front raises:

3 x 12
3 x 12

Face pulls:

3 x 20

Dips:

3 x 12

Tricep press downs:

3 x 15

Bent over barbell rows:

3 x 12

Lat pulldowns:

3 x 12

Barbell curls:

5 x 20

Core work:

100 reps


Tomorrow is Squat day.
__________________
Best competition lifts:

Squat: 556lbs
Bench: 380lbs
Deadlift: 578lbs
Total: 1,514lbs @271lbs

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YT:

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Old training log:

http://www.jmckinneylifts.blogspot.com/?m=1

Follow me on IG for lifting vids:

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Old 01-09-2015, 07:16 AM   #2
Soldier
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Good stuff.
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Old 01-09-2015, 10:20 AM   #3
Jmckinney08
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Join Date: Jan 2015
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Training Exp: 11 years
Training Type: Powerlifting
Fav Exercise: Deadlift or squat
Reputation: 10
Jmckinney08 is off to a bad start
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Week 4, day 4- Squat day

Squat:

225 x 5
275 x 5
315 x 5
405 x 6 (wrapless PR, goal is 8 in a few weeks)

Paused squat (2 second pauses)

275 x 5
315 x 5
345 x 5

Lunges:

3 x 25 yds

Kettle bell swings (help strengthen my hips which took a slight beating last peaking cycle I did):

3 x 15

Core work:

100 reps


Was happy with the 405 x 6 today, that's a rep PR without wraps for myself. Next goal is 8, would love to be able to squat 405 x 12 w/o wraps in a few more months.

Deadlift day on Monday, and school starts back next week as well so my training days will switch to mon/wed/fri/sat.

405 x 6 video is on my YouTube page, ill start posting the URL just as soon as I reach the amount of posts required to post URL's.
__________________
Best competition lifts:

Squat: 556lbs
Bench: 380lbs
Deadlift: 578lbs
Total: 1,514lbs @271lbs

FB:

https://m.facebook.com/jason.mckinney.75?ref=bookmark

YT:

http://youtu.be/KK89GMm8Mgs

Old training log:

http://www.jmckinneylifts.blogspot.com/?m=1

Follow me on IG for lifting vids:

j_mckinney08
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Old 01-09-2015, 10:23 AM   #4
Jmckinney08
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Join Date: Jan 2015
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Training Type: Powerlifting
Fav Exercise: Deadlift or squat
Reputation: 10
Jmckinney08 is off to a bad start
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Quote:
Originally Posted by Soldier View Post
Good stuff.

Thank you, I've been lifting for 11 years now most of which was just bodybuilding templates. Didn't make the switch to powerlifting until about 2 or 3 years ago, I most definitely enjoy powerlifting lol!
__________________
Best competition lifts:

Squat: 556lbs
Bench: 380lbs
Deadlift: 578lbs
Total: 1,514lbs @271lbs

FB:

https://m.facebook.com/jason.mckinney.75?ref=bookmark

YT:

http://youtu.be/KK89GMm8Mgs

Old training log:

http://www.jmckinneylifts.blogspot.com/?m=1

Follow me on IG for lifting vids:

j_mckinney08
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Old 01-11-2015, 07:33 AM   #5
jsykes005
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Awesome Jason
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Old 01-12-2015, 10:06 AM   #6
Jmckinney08
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Join Date: Jan 2015
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Posts: 39
Training Exp: 11 years
Training Type: Powerlifting
Fav Exercise: Deadlift or squat
Reputation: 10
Jmckinney08 is off to a bad start
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Deadlift day!

Deadlift:

135 x 5
225 x 5
315 x 3
405 x 3
475 x 3
500 x 2

4" block pull:

315 x 6
425 x 5

Bent over rows:

3 x 15

Shrugs:

135 x 25
225 x 25
315 x 25

Band good mornings:

3 x 15

Core work:

Hanging knee raises:

4 x 25

Cardio:

5 x 80yd sprints


Felt a tad tired from the squat PR Friday, can't complain a whole lot though since this is the first time going with 500 on deadlift in quite a while.

Bench day Wednesday!
__________________
Best competition lifts:

Squat: 556lbs
Bench: 380lbs
Deadlift: 578lbs
Total: 1,514lbs @271lbs

FB:

https://m.facebook.com/jason.mckinney.75?ref=bookmark

YT:

http://youtu.be/KK89GMm8Mgs

Old training log:

http://www.jmckinneylifts.blogspot.com/?m=1

Follow me on IG for lifting vids:

j_mckinney08
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Old 01-12-2015, 10:07 AM   #7
Jmckinney08
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Join Date: Jan 2015
Location: Kentucky
Posts: 39
Training Exp: 11 years
Training Type: Powerlifting
Fav Exercise: Deadlift or squat
Reputation: 10
Jmckinney08 is off to a bad start
Default

Quote:
Originally Posted by jsykes005 View Post
Awesome Jason
Thank you! It's just a never ending quest for gains lol!
__________________
Best competition lifts:

Squat: 556lbs
Bench: 380lbs
Deadlift: 578lbs
Total: 1,514lbs @271lbs

FB:

https://m.facebook.com/jason.mckinney.75?ref=bookmark

YT:

http://youtu.be/KK89GMm8Mgs

Old training log:

http://www.jmckinneylifts.blogspot.com/?m=1

Follow me on IG for lifting vids:

j_mckinney08
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Old 01-14-2015, 10:16 AM   #8
Jmckinney08
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Join Date: Jan 2015
Location: Kentucky
Posts: 39
Training Exp: 11 years
Training Type: Powerlifting
Fav Exercise: Deadlift or squat
Reputation: 10
Jmckinney08 is off to a bad start
Default

Off-season week 5, day 2

Bench day!

Bench:

225 x 5
275 x 5
295 x 5
315 x 3

Paused Close grip bench (2 second pauses)

245 x 8
265 x 6
275 x 5

Incline band flyes:

3 x 25

Ban pull aparts:

3 x 25

Dips:

3 x 12

Core work:

100 reps


Bench still being a bit of a struggle for myself, still need to strengthen my triceps so ill be doing alot of dips and tricep work especially on accessory day.

Squat day Friday!
__________________
Best competition lifts:

Squat: 556lbs
Bench: 380lbs
Deadlift: 578lbs
Total: 1,514lbs @271lbs

FB:

https://m.facebook.com/jason.mckinney.75?ref=bookmark

YT:

http://youtu.be/KK89GMm8Mgs

Old training log:

http://www.jmckinneylifts.blogspot.com/?m=1

Follow me on IG for lifting vids:

j_mckinney08
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Old 01-14-2015, 06:09 PM   #9
MikeM
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Strong stuff! Nice lifting. Sure does look like you enjoy powerlifting.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
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Old 01-14-2015, 08:23 PM   #10
Jmckinney08
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Join Date: Jan 2015
Location: Kentucky
Posts: 39
Training Exp: 11 years
Training Type: Powerlifting
Fav Exercise: Deadlift or squat
Reputation: 10
Jmckinney08 is off to a bad start
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Quote:
Originally Posted by MikeM View Post
Strong stuff! Nice lifting. Sure does look like you enjoy powerlifting.
Thank you! Nothing like hitting the platform and putting your best lifts in the books. Would love to hit well over the 1600lb mark next competition.
__________________
Best competition lifts:

Squat: 556lbs
Bench: 380lbs
Deadlift: 578lbs
Total: 1,514lbs @271lbs

FB:

https://m.facebook.com/jason.mckinney.75?ref=bookmark

YT:

http://youtu.be/KK89GMm8Mgs

Old training log:

http://www.jmckinneylifts.blogspot.com/?m=1

Follow me on IG for lifting vids:

j_mckinney08
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