Pint Sized Powerlifting

[Kevin Majoros]

Hey everyone, decided to start a powerlifting journal here. My next workout is heavy bench tomorrow but I thought i'd start with letting everyone know a little something about me...

My names Kevin Majoros, I currently live in Fairfield CT and lift at Hollywoods Strength and Conditioning Center (Finally found a powerlifting gym!) with Phil Halliwell (Elite 242 in the AAPF). I previously competed at 148 in the 16-17 year old division and took a state record in bench press with the APA. I'm gonna start going to meets with the guys at the gym come April. I havnt used any equipment yet, no shirts or suits or wraps or anything but hopefully i'll be able to start training in a shirt sometime soon. I weight 160 now and im 18 so its off to the 18-19 year old division and i've decided to just compete at 165 now instead of dropping weight.

Here's a few videos/pictures of myself and my lifts...

http://kevin.majoros.us/media/files/MOV00491.MPG - First bench attempt at my first APA meet last year. (148 16-17 year old division 275lbs) My second lift was 285 and my third was 300 which I missed.

http://kevin.majoros.us/media/files/MVI_0798.avi - 315 touch and go bench at 151 last summer.

Just a few random lifting videos you can check out if your bored...

http://kevin.majoros.us/media/files/MVI_1225.AVI - 100 lb dumbells x 16
http://kevin.majoros.us/media/files/MVI_1234.AVI - 245 CG bench for a triple

Some pictures...

http://kevin.majoros.us/media/files/IMG_1007.JPG - Me last year at 150-152
http://kevin.majoros.us/media/files/IMG_1052.JPG - Me last year at 150-152

http://kevin.majoros.us/media/files/IMG_1462.JPG - Recent, at 160
http://kevin.majoros.us/media/files/IMG_1481.JPG - Recent, at 160

Heavy bench tomorrow so hopefully I start this journal off with some solid numbers! Hopefully I can get some good tips and critique from you guys, lift hard and lift heavy. :BP:

[Mike McConnell]

Good luck! Looking good on the gains there. Reminds me of a younger me when I was 145lbs and benched 315 for the first time.

[D.J. Satterfield]

Kevin -
That 315 touch and go is very good, especially at your bodyweight.
Keep up the good work.
Oh yeah, I love seeing those presses done raw.

[Kevin Majoros]

Thanks guys!

[Kevin Majoros]

Today was alright, I just didnt have much energy but got an alrighit workout none the less...

Heavy Bench Day:

BB Bench -
45 x 8
45 x 8
135 x 6
225 x 5
260 x 5
260 x 4+1
260 x 3+1

CG Paused Rep Bench -
215 x 5
215 x 5
215 x 5

DB Incline Bench -
75 x 5
85 x 5
95 x 5

DB Curls -
35 x 8
40 x 6
40 x 6
40 x 6

Not the strongest workout i've had but i'm pretty pleased with how it went, my BB bench just didnt feel too powerfull though. Heavy Squat/Deadlift on Saturday.

BW: 160

[GregMonfredo]

Strong lifts. What does your whole routine look like?

[Kevin Majoros]

I lift 3 times a week, saturday is heavy squat/deadlift, monday is speed/light day and thursday is heavy bench day. I basically do what Phil tells me to do, he's trying to get me ready to compete in April.

[MaxMisch]

I lift 3 times a week, saturday is heavy squat/deadlift, monday is speed/light day and thursday is heavy bench day. I basically do what Phil tells me to do, he's trying to get me ready to compete in April.

Where are you competing in April?

[Kevin Majoros]

Im gonna start going to competitions with Phil and Rob (Elites) in April with the AAPF so wherever they go is where i'm going. I've got an APA meet in Keene, NH im going to next weekend with a friend just for fun, benching RAW so im not expecting to win anything.

[MaxMisch]

Im gonna start going to competitions with Phil and Rob (Elites) in April with the AAPF so wherever they go is where i'm going. I've got an APA meet in Keene, NH im going to next weekend with a friend just for fun, benching RAW so im not expecting to win anything.

Good luck.

[Kevin Majoros]

Thanks man, any strongman comps comming up? Theres a guy at the gym I go to training for one.

[MaxMisch]

Thanks man, any strongman comps comming up? Theres a guy at the gym I go to training for one.

Yeah, I'm currently training for the 2006 Strongest Man in Pittsburgh. It was in April, last year, so it will probably be sometime in April again, this year. I will be competing in the Novice Lightweight divison.

[Kevin Majoros]

Nice man, I might attempt some lightweight strongman someday.

[Kevin Majoros]

Awesome workout today, i've never been so closed to puking before. Phil and Rob thought it would be funny to double count each rep I did on the first set, they were giggling like school girls while I was literally seeing stars. Here's how it went down today... (belt was used with squatting)

Heavy Squat/Deadlift Day:

Squat -
55 x 8
55 x 5
145 x 5
145 x 2
145 x 2
235 x 5
315 x 10 (PR)
315 x 6

Rob then wanted me to do my last working set as a triple but set up, do a rep, rack it, walk out, walk back in and set up and do another rep... they also made me do these reaaaaaaaaaaaaaaaaal deep which was freakin killer...

315 x 1+1+1 (Racking and resetting)

Pull Throughs (Black Band) -
x 10
x 10
x 10
x 10
x 10

Arched Back Goodmornings -
135 x 5
135 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Reverse Hypers -
350 x 10 (PR)
350 x 10
240 x 10

GHR -
x 10
x 10
x 10

*Lots of abdominal work*

*Rotator Cuff Work*

*Gripper Work*

Almost passed out during the arched back good mornings, my hamstrings are ridiculously tight right now its nuts. Definitelly gonna be hurting tomorrow.

[GregMonfredo]

Wow, awesome man.

Any vids of the squats?

[Kevin Majoros]

Phil and Rob think its a good idea to tape some of my squats so I can see where my depth is better so next heavy squat session I'll take some squat vids.

[Kevin Majoros]

The light weight felt great today after the workout on Saturday so the easy loads were definitelly welcome. Had to do everything relativelly fast as I had to get to class and only had 1.5 hours to lift. All in all felt good and got the blood flowin, resting till Saturday bitches!

Speed/Light Day:

12" Box Squats (5 Second rests between sets) -
145 x 5
145 x 5
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3

Sumo Deadlifts (5 Second rests) -
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Reverse Hypers (30 second rests) -
200 x 10
200 x 10
200 x 10

BB Bench (Legs up, 30 second rests) -
115 x 20
115 x 20
115 x 20
115 x 20

Skull Crushers -
70 x 8
90 x 8
90 x 8

Hammer Curls -
35 x 6
45 x 6
55 x 6
45 x 10
35 x 10

Black Band Pressdowns -
x 20
x 20
x 20

*Stretched*

[D.J. Satterfield]

Nice workout man, good volume.

[Kevin Majoros]

Just light stuff to get some blood goin, muscles are feelin better from saturday already.

[Kevin Majoros]

Just got back from Keene, Newhampshire. Had an APA meet where I benched. Took 1st place in the 18-19 year old division and 2nd in the mens open 165. Was alot of fun. Went 255/275/300, all of which felt like air, should done more but meh, I was the only one lifting unshirted.

[Kevin Majoros]

Awesome bench workout today. Phil wouldnt let me go real heavy he wants me to do a 6 week setup 5x5 this week, more weight 5x5 next week, 5x4 more weight the week after etc.. etc... He said he doesnt want me to use a bench shirt till I can nail 5 reps of 275 with pauses. Close grip rack lockouts for the first time today, felt good.

Heavy Bench Day:

BB Bench (Paused reps) -
45 x 20
45 x 10
135 x 8
135 x 3
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Close Grip Bench -
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

Close Grip Rack Lockouts -
135 x 5
185 x 5
235 x 5
285 x 5
335 x 5 (PR by default)
335 x 5

Incline DB Bench -
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Cable Rows -
90 x 10
140 x 8
160 x 8
140 x 8

Hammer Curls -
30 x 10
40 x 5
40 x 5
45 x 5
50 x 5
50 x 5

*Abs*

*Rotator Cuff Exercises*

[Kevin Majoros]

Heavy Squat/Deadlift Day:

BB Squat -
145 x 8
145 x 3
235 x 5
325 x 1
415 x 1 (PR) (Briefs on)
375 x 1 (Briefs off)

No weight squats with bands wrapped around my legs right under the knees -
doubled up green band x 30
2 doubled up green bans x 20

Sumo Deadlifts -
135 x 5
135 x 5
225 x 5
225 x 5
315 x 5
315 x 5
405 x 3 (PR)

Pull Throughs -
Black band x 10
Black band x 10
Black band x 10

Reverse Hypers -
190 x 10
280 x 10
280 x 10
280 x 10

*Abs*

*Stretched*

*Rotator Cuff Exercises*

*Gripper Work*

[Kevin Majoros]

Light/Speed Day:

12' Box Squats with Bands (Thick Green) -
145+G x 3
145+G x 3
145+G x 3
145+G x 3
145+G x 3
145+G x 3
145+G x 3
145+G x 3
145+G x 3
145+G x 3

Sumo Speed Pulls with Bands (Doubled up Thin Green) -
185+g x 2
185+g x 2
185+g x 2
185+g x 2
185+g x 2
185+g x 2
185+g x 2
185+g x 2
185+g x 2
185+g x 2

Good Mornings with Bands (Thick Green) -
145+G x 5
145+G x 5
145+G x 5

Speed Bench -
115 x 20
115 x 20
115 x 20
115 x 20

Speed Close Grip Bench -
115 x 10
115 x 10
115 x 10
115 x 10

Iso Later High Pull Downs -
1pps x 10
1pps+25 x 8
1pps+50 x 8
2pps x 8
2pps+25 x 8
2pps+50 x 5

DB Hammer Curls -
30 x 5
40 x 5
50 x 5
60 x 5
60 x 5
60 x 5

*Abdominal Exercises*

*Rotator Cuff Exercises*

[Kevin Majoros]

Heavy Bench:

BB Bench -
45 x 12
135 x 8
185 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

CG Bench -
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Close Grip Rack Lockouts (5-6 Inches) -
135 x 5
185 x 5
235 x 5
285 x 5
355 x 3
355 x 3
405 x 1 (PR)

Cable Rows -
150 x 10
150 x 10
150 x 10

Hammer Curls -
35 x 5
45 x 5
55 x 5
60 x 5
60 x 5
60 x 5

*Rotator Cuff Exercises*

[Kevin Majoros]

Felt like crap today, right hip joint hurts and I threw my back out on thursday. Got a decent workout in still but by the time I got to goodmornings my lowerback was just too shot to do anything good.


Heavy Squat/Deadlift:

No weight squats with bands around knees (2 greens) -
x 20
x 20

Squats -
55 x 10
145 x 8
145 x 5
235 x 5
235 x 3
285 x 5
285 x 5
285 x 5

Deadlift -
225 x 5
315 x 1
315 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1

Rack Pulls (at the knee) -
225 x 2
315 x 2
405 x 2
495 x 2 (PR)
675 x 0

Goodmornings off chains -
225 x 5
315 x 0
315 x 1

Reverse Hypers -
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

[Kevin Majoros]

Pretty good light/speed day today. Back is feelin pretty good and my hip loosened up a bit after a few sets of box squats.

Speed/Light Day:

Box Squats with Bands (12" Box, Thick Green) -
165+G x 3
165+G x 3
165+G x 3
165+G x 3
165+G x 3
165+G x 3
165+G x 3
165+G x 3

Speed Pulls (Conventional) -
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Speed Pulls (Sumo) -
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

BB Bench -
115 x 20
115 x 20
95 x 20

CG Bench -
95 x 10
95 x 10
95 x 10
95 x 10

Iso Lateral High Pulls -
1pps x 8
2pps+10 x 8
2pps+10 x 8
2pps+10 x 8

DB Hammer Curls -
35 x 10
45 x 5
60 x 5
65 x 5
65 x 5

*Ab Work*

[Kevin Majoros]

Hell yah, awesome workout today. The 245 5x5 was easy, every rep of every set so hopefully Phil will deem me worthy of using a bench shirt soon enough. Phil had me and Nabil help in to two different sized Rage X's and my knuckles are fucked now, no more skin. The last rep of the last set of 245 was held at my chest for a good 4-5 seconds.

Heavy Bench -
45 x 15
135 x 5
135 x 5
185 x 3
210 x 2
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Close Grip Rack Lockouts (7 Inches) -
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
335 x 3
335 x 3
335 x 3

Iso Lateral High Pulls -
1pps+25 x 8
2pps+25 x 8
2pps+25 x 8
2pps+25 x 8

*Grip work with the #1*

Helpin Phil in to his Rage X's was a good little grip workout as well.

[Kevin Majoros]

Heavy Squat/Deadlift Day:
55 x 10
145 x 5
145 x 5
235 x 5
325 x 5

Deadlifts off a 3" Platform -
245 x 5
245 x 5
345 x 12 (30 second rest till next set)
345 x 2 (Made me hold the second rep for as long as I could)

Cambered Bar GoodMornings -
245 x 1
245 x 3
245 x 3
245 x 3
335 x 3

Reverse Hypers -
140 x 10
190 x 10
190 x 10
190 x 10

Bleh, wasnt feelin it today. Deads and GM's felt strong though, first time doing GM's with a cambered bar.

[Kevin Majoros]

Short and sweet today...

Speed/Light Day:

Box Squats with Chains (80 lbs) -
155+80 x 3
155+80 x 3
155+80 x 3
155+80 x 3
155+80 x 3
155+80 x 3
155+80 x 3
155+80 x 3

Reverse Hypers -
190 x 10
190 x 10
190 x 10

[Kevin Majoros]

Today was heavy, brutal, and I ****in killed it. I was pumped as **** and feelin strong and nailed everything I wanted to nail. I'll explain the board presses we did before I put up the workout...

Board press situation: We did 6 reps in a row but used the 4 board, 3 board, AND 2 board without racking the weight. Had a spotter at the bar and a spotter controlling the boards. We'd unrack the weight, do 2 reps with the 4 board and then WITHOUT racking it we'd hold the weight at the top while the board spotter changed from the 4 to the 3 board, do 2 reps on the 3 board and then hold it again while the 2 board is switched in and then 2 reps on the 2 board, was freakin brutal and really wore me out.

Heavy Bench:

BB Bench -
45 x 10
45 x 5
135 x 5
135 x 3
185 x 1
225 x 1
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5

Board Presses (4B/3B/2B 2 reps each without racking) -
255 x 6
295 x 6
315 x 6

Rack Lockouts -
255 x 4
295 x 4
315 x 4

Iso Lateral High Rows -
1pps+30 x 8
2pps+30 x 8
2pps+30 x 8

Hammer Curls -
35 x 6
45 x 5
55 x 5
60 x 5
60 x 5

[Kevin Majoros]

Heavy Squat/Deadlift Day:

BB Squat -
55 x 10
145 x 5
145 x 5
235 x 5
325 x 1
415 x 1 (Wraps/Briefs/Belt)

Deadlift -
245 x 5
345 x 3
425 x 1
425 x 2 (PR)

Reverse Hypers -
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10

All in all a solid workout, the 415 was no problem with the wraps and briefs and the 425 x 2 on deadlift is a new PR for conventional pulling. All the reps of 425 came up pretty easy, opted not to go for a third on the second set with it though.

[Patrick McGuffin]

Awesome lifting today! How many x bodyweight were your deadlifts?

[Kevin Majoros]

Holy crap someone posted in my journal. The 425 x 2 was 2.65 kevins x 2.

*Did some grip work today with the CoCs*

[Patrick McGuffin]

That is a huge lift (x2) !

[Kevin Majoros]

Thanks man im hopin to get to 480 (3x bodyweight) RAW by the end of the year.

[Kevin Majoros]

Pretty decent speed/light day today despite having a wicked hangover...

*Rotator Cuff Exercises*

Speed/Light Day:

Box Squats with Chains (120lbs of chains) -
145+120 x 3
145+120 x 3
145+120 x 3
145+120 x 3
145+120 x 3
145+120 x 3

Arched Back GoodMornings -
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

Speed Pulls with Bands (doubled up green mini's) -
135+g x 1
135+g x 1
135+g x 1
135+g x 1
135+g x 1
135+g x 1
135+g x 1
135+g x 1
135+g x 1
135+g x 1

Reverse Hypers -
190 x 10
190 x 10
190 x 10
190 x 10

Bent Over Rows -
135 x 10
135 x 10
135 x 10
135 x 10

Hammer Curls -
35 x 5
45 x 5
55 x 5
60 x 5
55 x 5

*Rotator Cuff Exercises*

*Core Work*

[Alex Devenyi]

Lifting with a hangover is always fun :P

Looks like you still got in a good workout though, keep up the good work.

[Kevin Majoros]

Oh snap a second person posting in my journal. Haha luckily it was just a light/speed day so I didnt really need to have too much intensity... cause it definitelly wasnt there...

[SBaier]

I read it everytime you post... I guess I should say something instead of just reading. However, I wanted you to know that people are reading it!!

[Kevin Majoros]

Haha im just kidding around man its all good.

[Kevin Majoros]

Heavy Bench Day:

BB Bench -
45 x 10
135 x 5
135 x 5
185 x 2
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

3-Board Bench Press -
275 x 5
275 x 3
275 x 5
295 x 5
295 x 3
315 x 3
315 x 5
365 x miss
365 x 1 (PR)

DB Skull Crushers (each hand) -
30 x 10
35 x 10
35 x 10

DB Floor Presses -
40 x 8
60 x 8
75 x 8
85 x 8 (PR by default, first time doing these)

Band Pressdowns (Purple) -
x 15
x 15
x 15
x 15

DB Rows -
80 x 10
90 x 10
100 x 10

Plate Loaded Seated Rows (3 different grips) -
185 x 8
185 x 8
185 x 8
235 x 5
235 x 5
235 x 5

Laying Plate Loaded Rows (2 different grips)-
35 x 10
35 x 10
60 x 10
60 x 10

DB Hammer Curls -
35 x 10
45 x 5
55 x 5
25 x 10
25 x 10
25 x 10

[Nicolette L.]

So did your last workout take you out foe the last week? I don't blame you. That was a BIG day! See that is why no one posts in your journal! You stop posting when we do! Anyways it has been a week. How is training?

[Kevin Majoros]

I've just been busy setting up the move so I havnt had time to really post.

My last workout at Hollywoods before the move... Phil was surprisingly nice about the whole thing and shook my hand and said "call me if you ever need any help man", which I appreciated. Decent bench workout...

Heavy Bench Day:

BB Bench -
45 x 10
45 x 5
135 x 5
135 x 3
185 x 2
235 x 5
255 x 2
265 x 2
275 x 2

3-Board Bench -
275 x 2
315 x 2
315 x 2
335 x 2
335 x 2
335 x 2

DB Incline -
75 x 5
100 x 5
100 x 5

DB Single Arm Skull Crushers -
25 x 10
30 x 10
30 x 10

Band Press Downs (Black) -
x 15
x 12
x 10

Lat Pull Downs -
165 x 8 (Wide Grip)
165 x 8 (Wide Grip)
145 x 8 (Wide Grip)
145 x 8 (Wide Grip)

DB Hammer Curls -
40 x 5
60 x 5
65 x 8
65 x 8

Side/Front Laterals -
15 x 10/10
15 x 10/10
15 x 10/10

*Whole bunch of abdominal work*

[Nicolette L.]

Nice lifts. It is cool that he handled it so well. Makes everything a little easier

[Kevin Majoros]

Didnt go too heavy today, just tryin to feel out the new gym.

Heavy Squat/Dealift Day:

*Rotator Cuff Exercises*

BB Squat -
45 x 5
45 x 5
135 x 5
135 x 5
225 x 10
225 x 10
275 x 5

Deadlift -
135 x 5
225 x 10
225 x 10
275 x 5

GoodMornings (Medium Stance) -
125 x 10
215 x 5 / Full Squat x 5
215 x 5

Leg Extentions -
125 x 10
125 x 10
125 x 10
155 x 10

*Stretching*

Lookin forward to lifting in this gym, Vermonts alright so far.