DF's Powerlifting Log

October 20 update.

Last Meet.

BW 95.6kg or something.
Squat 220kg
Bench 122.5kg
Deadlift 230kg

Recent gym lifts
Bench 120kg x 5
Squat 200kg

May or may not follow through with updating this often. Depends on the hits, I suppose?


Age: 21
Current weight: ~205-210
Meets: 1 raw powerlifting meet, 2 geared meets (all three in the CPU, last was Jan 28/12), 2 charity strongman events
Training age: Bullshit in highschool, mostly bullshit in my first couple years of university. Found a real gym to call home, and it’s been real since then.

Currently: 5/3/1, aiming for a geared meet possibly in May. If not, a raw meet in July will be the next.

Meet Personal Bests (Gear):
Squat - 242.5kg - 93kg class
Bench - 150kg - 93kg class
Deadlift - 237.5kg (currently don’t use a suit for deadlifting) - 93kg class
Best Total - 627.5 - 93kg class

Meet Personal Bests (Raw):
Squat - 175kg -105kg class
Bench - 120kg - 105kg class
Deadlift - 235kg (I think) - 105kg class

Notable training personal bests:
Raw 190kg x 4 squat
Raw 220kg x 4 deadlift

Last training session, Feb 6/12

Squat day (all squatting this cycle will be beltless):
243lbs x 5
264lb x 5
303lb x 13

90kg x 10 x 5 sets

Standing band crunches x something x 3 sets orange band

“Extra Workout” - Feb 8/12

Since I’m currently mostly a weekend warrior (Monday,Friday, Saturday for training) I thought I’d throw in an extra workout that I can complete at home on Wednesday evenings.

Band Pull Aparts - Mini x 20 x 5 sets (Varying angles overhead)
DB Curls 25lbs x 10 x 5 sets

This session is in place to mainly bring up weak points. As the weeks progress, DB Rollovers, Tri pushdowns, and core will be added. My arm size is abysmal, and upper back/core can never be brought up enough.

Confirmed. Next meet will be the Nova Scotia Provincials on May 26/2012. Will compete geared in the 105kg (hopefully) class.

Feb 10/12 - Bench

172lb x 5
183lb x 5
205lb x 11 (PR by 1 rep at this weight)

Close Grip
177lb x 8 x 3 sets

DB Row
80 x 10 x 5 sets

Skull Crushers 3 x 10
BB Curl 3 x 10

Knee Ins

Pull Ups - 3 x 10 sets (Varying grips)

Question to anyone who might stumble along and be able to answer it:

Have any of you had the experience of taking ZMA and breathing white smoke? I’ve found one other case of it through a quick google search.

EDIT: Should be noted this brand is NOT Biotest

Feb 11/12 - Deads

320 x 5
342 x 5
386 x 5 (This is very, very low… previous closest recorded PR is 397 x 11. Previous closest reps is 484 x 4)

Arch Back Good Mornings
133 x 8 x 3 sets

Deficit Stiff Leg Deads
177 x 10 x 3 sets

Front Squat Holds
First time doing these, used 10 seconds as my time. Worked up from 133 lbs by 10kg increments to a final of ~285lbs

Ab Wheel x 6 x 2 sets

Feb 13/12 - Military Press

Military -
105 x 5
115 x 5
130 x 10

BBB Military 80lbs x 10 x 5 sets

Chest Supported Horizontal Row
135 lbs/side x 10 x 3 sets

Band Antitwist - Doubled mini x 3 sets

Hamstring are decimated from the deficit stiff legs. It doesn’t help that the entire province is a sheet of ice and walks to and from campus are filled with constant flexing of my legs. As I only used 177lbs on the stiff legs, I can tell that it’s time to really train my hamstrings. Previously I’ve just done some light good mornings off and on, and used the excuse that high volume squats would do just fine for hamstring strength. Don’t do this.

Feb 15/12 - Extra workout

Band Pull aparts
Mini x 20 x 6 sets

DB Curl
25lbs x 10 x 6 sets

Feb 17/12 - Squat

Squat (Beltless)
276 x 3
298 x 3
320 x 10

90kg x 10 x 5 sets

Ab wheel BW x 10 x 4 sets
Standing band crunches - orange band x 15 x 2 sets

Feb 18 - Bench

199 x 3
205 x skipped
220 x 7

Close Grip Bench
177 x 8 x 4 sets

DB Row
80 x 10 x 5 sets

Skull Crushers
10kg/side x 10 x 3 sets

BB Curls
Bar x 15 x 3 sets

BW x 1 min
BW 44lbs x 1 min
BW 88lbs x 30 seconds

so whats the plan leading up to the meet - are you going to run 531 right the way through?

I have a little bit of a “problem,” unfortunately. For approximately the last 2 weeks of April I’ll be heading to San Salvador, Bahamas. The thing, it’s for work/an upper year course. We’ll be diving or working in the lab from 7am to 10pm nightly. This doesn’t exactly allow me to find any gym time. I think I’ll run 5/3/1 until I leave for San Sal, and try to jump into the gear as soon as I get back.

Perhaps not as problematic, but will still throw a wrench - I might be heading to New Jersey May 12th for almost a week. I’ll still be able to train, but training gear in a public gym will be iffy. I could always try to head out to DeFrancos… does anyone know if he lets people come train for the day?

Regardless, I’ll do the May meet and do the best I can at it. For the July meet I think I’ll do a quick high volume phase (like this is) after the May meet, and then jump into peaking for it.

good stuff - sounds like you have a rough plan of attack for those pinch points anyway.

not sure about defrancos - I guess you could always contact them through their site?

As soon as the NJ trip is set in stone, I will do just that.

This video just got posted on my gym’s FB page:

htt p:/ /ww w.youtube.co m/watch?feature=player_embedded&v=E_ZEqXt_H6M

Deadlift - Feb 20/12

364 x 3
386 x 3
408 x 5

Arch Back Good Mornings
132 x 8 x 3 sets

Deficit RDL’s

178 x 10 x 3 sets

Front Squat Holds

264 x 10 sec
286 x 10 sec
308 x 10 sec

Ab Wheel
BW x 5 x 3 sets

Band Pull Aparts
Mini x 10 x 5 sets

Having squatted on Friday, I wasn’t expecting much of this deadlift session. 408 x 5 is still far below a PB (by almost 6 reps), but they felt much, much better than last week. Considering the 2 days between sessions, I’m okay with it for now.

The RDL’s felt substantially better than last week, as did the GM’s, so it’s time to put the weight up on both of those.

Feb 22/12 - Extra Workout

Band Pull aparts
Mini x 20 x 6 sets

DB Curl
25lbs x 10 x 6 sets

Feb 23/12 - Military

Band Pull Aparts
Mini x 20 x 3 sets

Chins Throughout (Varying grips)
10 sets of 4 @ BW

122 x 3
133 x 3
138.5lbs x 8

BBB Military
88lbs x 10 x 5 sets

Close Grip Floor Press
133lbs 80 lbs of chain x 8 x 3 sets (Chains aren’t fully off floor at lockout)

Doubled mini x 20 seconds x 3 sets

Feb 25/12 - Squats

300lb x 5
315 x 3
335 x 10

BBB Squat
205 x 10 x 5 sets

BW plus 45 x 1 minute
BW plus 90 x 30 seconds
BW plus 135 x 30 seconds

yo man, don’t you train at IPC? i was there for a while this summer till i had to go back to X. Do you know if IPC is holding another raw contest this summer?