T Nation

Chadadams14 Powerlifting Training Log


#1

Hey guys, I'm new on this website, but am very interested in having a log in which people can offer advice/criticisms as well as having a board to track my progress on. I began lifting to lose weight at the end of grade 12, beginning at 200 pounds out of shape. At first, I started doing regular exercises but eventually got into (very lackluster) strongman training. With that training came strength gain, and weightloss, but just wasn't appealing to me as a beginner - I felt like I wasn't making the strength gains I felt like I should have been. Eventually I got into training specifically for powerlifting, specifically following the Cube Method by Brandon Lilly. This is where I'm at right now. My diet is mediocre due to the fact that I'm a broke college kid, but you have to make due with what you got right?

Current Weight: approximately 165
Current Height: 5'7"
Max Deadlift: 355 (sumo)
Max Squat: 225
Max Bench: 155

Goals:
Height: 6 foot 59 - fucksakes
Weight: 180
Max Deadlift: 405+
Max Squat: 300+
Max Bench: 200+

I want to achieve these numbers by next year. I believe it is possible, especially once I am able to put more focus into my diet, as well as my gym time.

I hope you guys enjoy my log! Even if I don't get many views, I will still be using this as a means of tracking my progress for my own benefit!


#2

Keep this shit updated CHADUMS.


#3

So I’m going to be posting a few training days that I’ve had in the past few weeks, and then continue on from there.

I begin my workouts with preworkout foam rolling/stretching to loosen up my muscles, and get them ready for lifting. I also end my workouts with the same thing just to prehab as much as possible/reduce inflammation. I also feel like I’ve gained a decent amount of strength since I’ve begun doing this.

SETREP FORMAT I WILL BE USING (to reduce confusion)
(weight)x(reps)x(sets)

WEEK 7 - DEADLIFT EXPLOSION

Deads from Floor:235x2x5
4" block snatch grip Deads: 170x12x3
HighBar Backsquat: 175x5x5
Shrugs: 65x12x3
Back Raises: BWx25x2
Lat Pulldown: 120x15x4
Kroc Rows: 65x8x3
Plank: 2mins
Ab Rollouts: BWx15x3

Comments: Felt good today, super confident in the lifts.

WEEK 7 - BENCH REPS

Incline Bench Press: 125x2x1
Incline DB Press: 35x20x2
Close Grip Bench: 95x12x2, 95x8x1
Dumbbell Flies: 20x15x3
Dips: BWx5x5
Push Press: worked up to 135x2, dropsets to bar
Skullcrushers: 50x8x3
Kickbacks: 20x15x3
Situps: BWx25x3
Hanging Leg Raise: BWx10x3
Sidebends: 60x20x3

Comments: Shitty bench day. Felt crappy all day. Still pushed my reps out, but failed on my close grip.

WEEK 7 - SQUAT HEAVY

Front Squat: 175x1, 180x1, 185x1
Leg Press: 3Plates(perside) x20x3 (a2g)
Lunges: 30x12x3
Straight Leg Deadlifts: 205x5x5
Plank: 1:30

Comments: Solid day. Missed 185 on the first rep due to the bar bouncing off of the safety guards. Immediately reracked and hit it clean/strong.


#4

[quote] Incline Bench Press: 125x2x1
Incline DB Press: 35x20x2
Close Grip Bench: 95x12x2, 95x8x1
Dumbbell Flies: 20x15x3
Dips: BWx5x5
Push Press: worked up to 135x2, dropsets to bar [/quote]

are you doing all those assistance exercises before you push press?

you really can only train 2 exercises heavy that are compound in a session, otherwise you’re detracting from the next one doing so much heavy shit. so incline bench and push press should be done first, and the CG bench after ofc.


#5

[quote]strongmanvinny wrote:

[quote] Incline Bench Press: 125x2x1
Incline DB Press: 35x20x2
Close Grip Bench: 95x12x2, 95x8x1
Dumbbell Flies: 20x15x3
Dips: BWx5x5
Push Press: worked up to 135x2, dropsets to bar [/quote]

are you doing all those assistance exercises before you push press?

you really can only train 2 exercises heavy that are compound in a session, otherwise you’re detracting from the next one doing so much heavy shit. so incline bench and push press should be done first, and the CG bench after ofc.[/quote]

Yea I did, that was out of order.


#6

DEADS - HEAVY WEEK 8

4 - inch Block Deadlift (conventional): 300x1,310x1,320x1
Sumo Deads: 315x1
Kroc Rows: 70x10x3
Dumbbell Shrugs: 55x20x2
Ab-rollouts: BWx15x3
UpDown Plank: 25 - 10s (rest) - 15 - 5s (rest) - 10

BENCH - EXPLOSION WEEK 8

Floor Press: 105x2x5
Push Press: 115x8x3
Incline DB Press: 30x15x3
Flyes: 20x15x3
Dips: 8x3
Situps: BWx15x3
Leg Ups: BWx10x3
Sidebends: 45x25x3

also did some grip training

SQUAT - REPS WEEK 8

High Bar Back Squat: 205x2x1, 185x8x3, 135x20x1
SLDL: 135x10x3
Lunges: 30x15x3
Step-ups: 55x10x3
Jackknifes: BWx10x3
Plank: 2:00

BODYBUILDING DAY - WEEK 8

Overhead Press: 95x8x3
Incline Bench Press (Close Grip): 85x8x3
Close Grip Bench: 85x12x3
EzCurl Bicep Curls for the girls: 60x8x3
Seated Calf Raise: 140x12x2,10x1


#7

NEW PRS

Deadlift: 375
Squat: 235
Bench: 165


#8

NEW TRAINING CYCLE

DEAD - VOLUME DAY WEEK 1

Sumo Deadlift (Floor): 250x5x5
Sumo Deadlift (4 inch Block): 315x2x5
SLDLs: 155x10x3
Hip Thrusts: 135x10x3
GHR: BWx6-10x3 (hammy’s were fried at this point - were feeling really weird)
Kroc Rows: 75x10x3
Lat Pulldown: 120x12x3 (slow reps)

Rollouts: BWx15x3
Dragon Fly Situps: BWx10x3
Jackknifes: BWx15x3

BENCH -HEAVY WEEK 1

Flat Bench: 135x5x5
Floor Press: 145x2x3
Incline Bench (cg): 95x8x3
Close Grip Bench: 95x10x3
Pressdown: 35x20x3
Kickbacks: 10x20x3
Facepulls: blueband x25x4

Also did some push presses after I was done because I was hyper as shit.

SQUAT - EXPLOSION WEEK 1

Front Squat (3s Pause): 155x3x5
HB Back Squat (parallel): 135x20
HB Back Squat (pause - parallel): 165x2, 175x2, 185x2 - did 185 for a single after to test how it felt exploding instead of pausing - felt good
HB Back Squat (light - a2g): 135x8x3
Goblet Squats: 35x10x3
Leg Extensions: 90x10x5
KB Swings: 35x15x3

Focused on pausing at parallel due to the fact that I am currently failing my max at parallel.

BODYBUILDING DAY - WEEK 1

Flat Bench: 115x12x3
DB Bench: 30x15x3
Dips: BWx8x3
Flyes: 20x15x3
EzBarCurls: 60x12x3
Hammer Curls: 20x15x3
Shrugs: 75x10x3


#9

Working hard as fuck Chad. Keep it up dawg.


#10

Bench Volume: 115x15x1, 10x2
DB Flat Bench: 30x15x2, 10x1
Dips: 10x3
Pullups: 6x3
Bent Rows: 135x10x3
Flyes: 20x12x3
Curls for the girls: Ezcurl (60x12x3) Hammer (20x15x3)
Front Raise (Barbell): 55x6-8x3
Shrugs: 80x10x3

Bodybuilding day - lots of volume