Strength lifting log

[Thepress14]

Hi all
I train at home so having a log online gives me some form of accountability. I’m 43, 5’9 200 lbs right now. I am training for a press deadlift contest right now. I have power lifted in the past,geared and raw. My best raw numbers are
Squat 500
Bench 365
Deadlift 560
I am not at that point right now. I have had some injuries and have spent a decent amount of time training for fun and doing bodybuilding type workouts. My goal right now is to press 280 or more and deadlift close to my 560. I also am trying to fill out a little more ( muscle). I tore my pec years ago so pushing the bench is not a smart idea so I have grown to love the overhead press. Right now I would say I am at
Press 245
Bench 300-315
Deadlift 475-500
Squat 400-430

I have not maxed on squat bench deadlift in a while but going off my working numbers this is what I would guess. I am 12 weeks out from the contest so I will log first workout Tommorow.

[SnakePlissken]

My goal right now is to press 280 or more

welcome man, those are some big numbers right there.

[Thepress14]

Thank you

Standing press
125x5
145x5
170x3
185x3
200x3
200x3
200x3

Deficit deadlift
225x3
275x3
300x3
300x3
300x3

Deadlift
315x3
360x3
360x3
360x3

Seated pin press eye level no back support
145x5
170x3
195x3
210x2
210x2
225x1
225x1
225x1

Side laterals
50x10
50x10
50x10
50x10

Deadlifts were very easy today I can probably move up soon, just getting my motor pattern down and making sure I have no weak links. Pulled my hamstring a couple months back when I pushed it too fast.

[CheekiBreekiFitness]

At least your chose your pseudonym well

Welcome to the forum !

[Thepress14]

At least your chose your pseudonym well

Welcome to the forum !

Lol
Thank you

[Thepress14]

Day 4

Standing press
125x5
145x5
175x4x5 sets

Back row wide grip
200x15x4sets

Front dumbbell raise
40x10x3 sets
40x15

Leg curl
80x10
110x10x2sets
80x15

Back raise
15x4sets

[Thepress14]

10 weeks out

Day 2

Standing press
145x5
165x4
190x3
215x2x4sets

Pull-up
20xme
20x10
20x8

Standing press
125x3
145x3
170x3
200x2x4sets

Dumbbell laterals
50x10
60x7
60x7
60x8

[mgil]

Welcome aboard, @Thepress14! Great numbers!

[Thepress14]

Welcome aboard, @Thepress14! Great numbers!

Thanks, trying to get them up!!

[Thepress14]

Day 3

Deadlift + below knee deadlift
225x1+2
275x1+2
325x1+2
345x1+1 x4sets

Pin press nose level
125x5
150x4
175x3
195x2
200x2
210x2
220x2

Deadlift
225x3
275x3
325x3
370x2x4sets

Front db raise
50x8x4sets

Barbell curl kneeling
75x12x4sets

[Thepress14]

Day 4

Standing press to nose against pin (1sec hold)
185x4
205x2
225x2
225x2
225x2
245x2

Seated no back support oh dumbbell press
80x8
90x6
90x6
90x5
90x5

Incline dumbbell fly
50x15
70x10
70x10
70x10

[Thepress14]

9 weeks out

Standing press
125x5
150x4
170x3
200x2
225x1
240x1
250x0 ( failed right above forehead)

Side laterals
30x20x3sets

I used today as a gauge going forward. Lockout was the issue so that is what I will address the next 9 weeks.

[Thepress14]

Day 2

Deadlift
225x5
275x4
315x3
365x2
415x1
405x5

Low incline close grip bench
185x5
205x4
225x3
245x2
265x2

Dumbbell rows
110x 25

Hip rising a little in deadlift so need to target quads

[Thepress14]

Day 3

Standing press
125x5
150x4
175x3
190x3x5sets

Pin press eye level
205x2
215x2x3sets

Dumbbell lateral
50x10
60x8x3sets

Glute ham raise from floor
4 sets of 10

[Thepress14]

Day 4

Deadlift pause 2inches off ground
225x5
280x3
330x3
355x3x2sets

Standing press
125x5
150x5
175x5x4sets

Low box squat 7 inches (safety squat bar) 2spause
200x4x4sets

Dips
50x10
60x10x2sets

Deadlift off block below knee
280x4
330x4
375x4x2sets

Pull ups
20
15
13
12

[Thepress14]

Day 1 (8 weeks out)

Standing press
125x5
150x4
175x3
200x3x4sets

Floor glute ham raise
4 sets of 10

Pin press eye level
150x4
175x4
200x4x2sets
220x2

Dumbbell lateral
50x15
30x35

[Thepress14]

Day 2

Deficit deadlift to knee
225x5
285x4
345x4x4sets

Standing press
125x5
150x4
175x3
200x3x2sets
215x2x2sets
200x3
175x5
150x7

Tricep push down
140x12x4sets

Back row machine
200x12x4sets

[Thepress14]

Day 3

Safety bar low box squat 5 “ below parallel
205x5
225x5x4sets

Seated press no back support
Worked up to 200 @ 8 rpe

Steep incline 70 degrees
185x5
205x4
225x2x3sets

Dips
50x5
70x4x2sets
70x5

Floor glute ham raise
4 sets 10

Took a break from standing press, body needed it. Weight still 200

[Thepress14]

Day 4

Deficit deadlift
225x5
275x4
330x3
355x2x3sets

Standing press
125x5
150x4
175x3
205x1
225x1
205x3
205x2

Back machine
200x15x3sets

Rotator work