Hey guys, I’m a long time lurker and decided to start a log now as I prepare for my first powerlifting meet on September 30th. I’ve had great success so far switching over to a westside based routine and following a lot of the protocols laid out in the westside book of methods and the threads in the powerlifting forum. This led me to believe that I can find some more advice and inspiration for my lifting by using a log on this site seeing as people can help me directly with my programming.
I maxed out recently after a 12 week cycle and added 60 lbs to my total putting me at 1285 with a 465 squat, 315 bench and 505 deadlift, missing 535 twice close to lockout. Although my next cycle is only 7 weeks in length, my goals for it include a 485 squat, 325 bench and finally getting that 535 deadlift, putting me at a total of 1345 at about 175 lbs BW.
My training will be broken down into 2 weeks accumulation, 3 weeks intensification, 2 weeks transformation.
These are the training sessions I’ve done so far this week (the first week of the cycle):
Monday - Aug 13th - ME Lower
Rack Pulls - 135x5, 225x5, 315x5, 365x5, 405x5, 455x5(PR), 485x2(added belt but stomach felt like shit so stopped), 365x8
Goblet Squats - 40x10, 50x10, 60x4x10
45 degree back exts - 1 platex6x10
Leg press - 3ppsx6x10
Blast Strap Fallouts - 6x10 (ugh)
Wed - Aug 15th - ME Bench
Ultra Wides - barxsomexsome, 95x5, 135x5, 185x5, 225x5, 245x5(PR), 265x5(PR), 215x8(PR)
Neutral Flat DB Bench - 35’sx10, 50’sx10, 65’sx4x10
Lying DB ext - 20’sx10, 30’sx3x10, 30’sx2x10(started doing them rolling style), 20x10(strict again)
Seated DB shoulder press - 30’sx15, 40’sx15, 45’sx2x15
DB rows - 100’sx6x10/side, x1x20/side
facepulls - 6-7x20