Hey everyone!!! I will introduce myself first. My name is Jacob T. I am a Physical Therapy graduate student, anticipated graduation is May 2016 with my Doctorate. I have been training since high school and seriously training for almost 2 years. I am kind of new to powerlifting I have competed twice so far, placing 2nd in my division at RPS Spring Supremacy April 25th 2015 with an 1100 lb total and then I did a PUSH/Pull at Albany Strength in August of this year.
My best lifts are a 500 lb deadlift in competition at 188 lbs, and 375 squat in the gym for speed reps (370 at competition) and 250 lb bench in the gym and 245 in competition. My current goal is to reach a 1360 total for my next meet. Currently ive had a small set back straining my left glute/lumbar fascia so ive changed my training routine from a 3x a week Upper/Lower DUP split to a more bodybuilding style routine similar to push/pull/legs.
I will try to keep this log fully updated and comment on others logs as I have time, I am usually really busy with school, work etc and will do my best to give others journals a look through when I have time.
weight 194, lowered my carb intake 60g for maybe 2 weeks not sure if I should do a mini cut or not, did another demo today. ill be posting videos tomorrow and the coming days also, they are already up on youtube.
Its nice to be getting into some heavier weights on squats now also
Killing it with Sportrition, working on some cool things, like getting some stores in CNY to carry our products and giving out samples to all lifters who are participating in an RPS meet in Utica NY on 12/12, the meet will have 75 lifters. Let me know what anyone thinks of the videos
Had a pretty great workout today, started with some force generation work aka speed work for my bench. I got a really good pump and as today is a hypertrophy focused day its a good thing. Definitely will be sore tomorrow, not that, that matters for growth haha
Really happy with how the weights have been moving on leg day, feels like its almost time for a taper tho. Wish my body would keep up in the mirror haha but nervous system gains happen faster than muscle, also on the verge of breaking 350x3 again first time since tweaking my back muscle
Happy with my bench progress, took some steps back but honestly ive never hit 195x7 forum was meh wouldnt say every rep would pass at a meet, slow and steady progress is better than none.
Been super busy the last 5 days studying for boards, coaching and working on Sportrition Stuff. I did get to meet Ed Coan on saturday tho at an RPS sanctioned meet in Utica NY
Kind of a simple workout but did the job, just got my tattoo on my side finished so I wasnt able to use a belt and wont be for a few weeks. Also when the new year starts I will be doing a different split more focused on powerlifting, specifically my bench
FitNotes Workout - Monday 21st December 2015
** Barbell Squat **
275.0 lbs x 3 reps
295.0 lbs x 3 reps
305.0 lbs x 3 reps
310.0 lbs x 3 reps
** Leg Press **
715.0 lbs x 8 reps
715.0 lbs x 8 reps
715.0 lbs x 8 reps
** Lying Leg Curl Machine **
110.0 lbs x 10 reps
125.0 lbs x 10 reps
125.0 lbs x 10 reps
** Standing Calf Raise Machine **
400.0 lbs x 13 reps
400.0 lbs x 5 reps
400.0 lbs x 5 reps
400.0 lbs x 5 reps
400.0 lbs x 5 reps
400.0 lbs x 4 reps
** Deadlift ** (done after squats, I alternated between sumo and conventional)
This is the template for my volume block I will be starting 1/4/16, since it will be a volume block I am going to stick to the higher end of rep ranges. for the intensity block I will adjust the RPEs and stick to the lower end of rep ranges. Hoping to reach a 275+ bench this year, 600 lb deadlift and 500 lb squat
Lower hypertrophy rest 60-90 sec
Squat no sleeves 8-10 reps to 8 RPE
Sumo Deadlift 8-10 reps to 7 RPE
Glute ham raise 3x 12-20
BFR Leg extension
Pallof press 3x10
Blood pressure cuff TA 3x10
Incline bench rear delt fly 3x12-20
Upper hypertrophy rest 60-90 sec
Close grip bench press w/bands 6-8 reps to 9 RPE
Rack Press to 8 RPE 8-12 Reps
Chest dip 3x 12-15
Braced rows 4x8-12
Lat pull down 4x12-15
Lateral raises 3-4 sets 12-20 reps
BFR behind the back cable curl
Shoulder external rotation 3x 12-20
Lower speed rest 60 sec, 90-120 sec
Speed squat 80-90% 4x1
Speed deadlift 80-90% 4x1
Hip thrust 4x6-8
Belt squat 4x 6-8 3 second negative
Front plants 3x for time
Side planks 3x for time
Rear delt cable fly 3x 8-12
I felt like death after the squats and deadlifts, I overestimated the weights so ill be adjusting the, to 255 lbs and 275lbs respectively. still was excited to start the new program, this is definitely the hardest day of the week.