I've been lifting in a mostly self-directed manner for roughly 3 years and just started powerlifting-specific training in April of '12. My current "big" goal is to total elite in my weight class in a year ()over 600 lb) . I'm at 540 right now, so we'll see if I can make that 60+.

bar x 8 bar x 8 95 x 5 95 x 3 120 x 1 135 x 1 145 x 5 145 x 5 145 x 5 145 x 5 145 x 8

Video of the 145 x 8--please ignore the fact that I look like I'm going to explode on the seventh or eighth rep here. My left glute is a little roughed up from the last time I did lunges (did them stupidly, to clarify) and I was kind of feeling it toward the end of this set. I'm still getting used to low bar, this was my second session with it:

box squats bar x 8 bar x 8 65 x 6 95 x 6 95 x 5 (plate on the box slipped due to my sucking at these; I opted not to fall on my ass by sitting down on a slipping plate on the last rep) 95 x 6 (sucked slightly less on this set)

walking lunges 30 x 24 steps 30 x 24 steps 30 x 24 steps

went really light with these because of the Gimpy Glute (which has started to feel much better, I just wanted to be careful with it today). Tried to hold down the rest periods to very short ones between each set.

Subject: Re: Janis Finkelman's log Sat Jul 28, 2012 9:11 am

Yesterday's stuff, forgot to log it here:

Row day

pendlay rows

bar x 8 bar x 8 95 x 8 95 x 8 95 x 8 95 x 8 95 x 10 (shitty. So shitty)

Here's a video of the fourth set of these. Two things: 1/ no, I can't seem to do this with my head in a neutral position; I keep cranking my neck back like this. 2/ It has become obvious to me while watching all my rowing sets today that I need to take a wider grip. I'd say my hands are about 1-2 inches away from the outer rings right now; apparently that's not far enough. Why I didn't seem to realize this until the post-workout analysis is beyond me, I'm obviously struggling with keeping the bar out in front of me and this is probably why. Good shot, Janis.

Diagnosis: I am an incredibly bad rower. Watching this shit is painful.

Weighted pull-ups 20 x 6 20 x 6 20 x 6

Took video of the last two sets and forced myself to completely stop at the bottom of each rep for the last set after noticing that I'm very slightly skimping on hitting bottom when I try to do these quickly/at bodyweight for high reps. The result:

Lat pulldowns

100 x 9 90 x 10 90 x 12

rear delt raises (cumulative weight) 10 x 17 10 x 16 10 x 15

Okay, up to date with logging here now, here's today's push numbers.

Bench bar x 8 bar x 8 70 x 3 70 x 3 70 x 3 85 x 1 105 x 3 105 x 3 105 x 3 110 x 3 110 x 2 (failed on the last rep, bugger)

My lean body mass is probably at something like 109 right now (I'm waking up between 110 and 111, sometimes 111 and a bit), so the 110 for multiples is pretty cool. I mean, for me. I am not good at benching.

Floor press 65 x 9 75 x 10 85 x 10 85 x 10

rope tricep pulldowns 45 x 20 50 x 14 50 x 12

Hammer curls, individual DB weight 20 x 26 20 x 26 20 x 24

I realized after writing that, in fact, several hours after, that I really don't mean "lean body mass" here. Basically, I'm pretty sure about 1 or two pounds of my current usual weight is water weight, based on how things went when I cut water a bit for the meet for admittedly no reason. So, yeah, 42.

squat bar x 8 bar x 8 95 x 5 95 x 3 120 x 1 135 x 1 150 x 3 150 x 3 150 x 3 150 x 3 150 x 8

I know my knees are caving a bit through some of these. I was really concerned about making sure I hit depth today well, and I think that slowed these reps down some on this last set. The triples felt easy as hell. This session felt like a huge improvement on the crappiness of the last squat session I did.

box squat bar x 8 65 x 8 90 x 10 90 x 10 95 x 10 I suuuuuck at these.

DB lunges 30 x 26 30 x 26 30 x 26

pull-throughs 50 x 22 50 x 22 50 x 20

standing cable ab bends. Whatever we're calling these 45 x 30 45 x 30 45 x 30

Subject: Re: Janis Finkelman's log Sun Aug 05, 2012 9:19 pm

8/4 workout:

dynamic rows (pendlay variant)

bar x 8 bar x 8 95 x 6 95 x 8 95 x 8 95 x 8 95 x 8 105 x 8

Kyle taught me how to use leg drive to generate dynamic power in the pendlay; this is something that's new for me, as I don't have much of a lifting background with anything that uses any kind of momentum on purpose to complete a rep. My strict bodybuilder "perfect execution" mentality does not serve me for the lifting I do now, at least sometimes. Frankly, performing these rows dynamically makes them fun as hell. I will be incorporating the dynamic motion into the points in sets during my future rowing sessions at which I start to fail.

Pull-ups (paused as I can force myself to pause them) 13, 9, 7

Neutral-grip pulldowns 65 x 3 80 x 11 80 x 10 80 x 12

Rear delt raises, cumulative DB weight 20 x 11 20 x 10 20 x 10

squat bar x 8 bar x 8 bar x 8 (screwing around with technique here) 95 x 5 95 x 3 120 x 1 140 x 1 150 x 3 150 x 3 150 x 3 155 x 3 160 x 3 170 x 1 180 x 1 PR

F-yeah, missed 180 at the July 14 meet. Here's video:

Not gorgeous, and my stupid knees are doing some caving, but this is probably close to my max right now so I'm not going to beat myself up for that too much here.

Deadlift

95 x 5 95 x 5 135 x 3 135 x 3 185 x 1 205 x 1 220 x 3 220 x 3 220 x 3

pull-throughs 50 x 24 50 x 24 50 x 24

I've been working on re-adjusting to making depth after switching to low bar and it's been a bit of an issue, but I think I'll work through it. I did for the 180, and I will continue to get low bar firmed up and improved. Will probably start wearing wrist wraps for squatting because my wrists like to do weird stuff sometimes. Grip was adjusted about an inch further out from where I'd been squatting with it the last few sessions and that also helped.

bench bar x 8 bar x 8 70 x 3 70 x 3 85 x 2 105 x 2 115 x 2 115 x 2 115 x 2 120 x 1 125 x 1 130 x F--was just too used up from the prior sets to make this today, I think I might have it for a max testing day.

Floor press bar x 8 bar x 8 95 x 6 115 x 5 115 x 4 115 x 4

cable tricep rope extensions 50 x 20 50 x 15 50 x 13

hammer curls (weight of single DB) 20 x 26 20 x 26 20 x 26

Subject: Re: Janis Finkelman's log Sat Aug 18, 2012 11:30 am

8/16 workout

pendlays bar x 8 bar x 8 95 x 10 95 x 10 95 x 10 95 x 10 95 x 10

Weighted Chin-ups 25 x 7 25 x 6 25 x 6

Wide-grip lat pulldowns 100 x 8 95 x 8 95 x 8

rear delt raises I'm incredibly embarassed to admit this, but I actually picked up one 10 and one 15 dumbbell to do this with (intended to do it with 10's). I did not see that I had done this for all three sets because I am an idiot. That said, I got to ten reps with the 15, so yay for that. 10/15 x 10 10/15 x 10 10/15 x 10

Yeah, that was ridiculous

Facepulls 100 x 17 100 x 15 100 x 14

DB external rotations 10 x 10 each 5 x 12 each 5 x 12 each

Subject: Re: Janis Finkelman's log Sun Aug 19, 2012 7:50 pm

8/18 workout. I will preface this by saying that yesterday was ROUGH and I just really had a hard time with certain aspects of it, including my wrist's seeming inability to stay straight during squatting, the result of this being the bar not staying straight on my back and everything gradually going to hell if I do more than four reps.

so... squat bar x 8 bar x 8 95 x 5 95 x 5 120 x 1 140 x 1 150 x 5 150 x 5 150 x 5 150 x 5 150 x 4, re-racked because I let the bar drift on my right shoulder to the point of ridiculousness, then 150 x 1. What a shit squat performance.

box squats 65 x 8 65 x 6 120 x 6 125 x 6 125 x 6

squat belt walks 70 x 4 trips 70 x 4 trips 70 x 4 trips

band abductors 20, 20, 20

ab wheel roll-outs, bar with 2.5 lb plates loaded used for the rolling device. the smaller diameter of the 2.5's makes this harder than using larger plates as they bring you closer to being parallel (you end up pretty much being at parallel) to the ground at the bottom of the movement 8, 8, 8