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Journey to my First Powerlifting Competition

Starting this log due to the, fact last few weeks have been sub par. Training and diet have sucked, no more excuses. There’s a powerlifting competition In my area, In about 8 months If I can get some decent numbers by then, Il enter.

My training currently Is 2 weeks of going heavy, low reps. 1 week of higher reps, bodybuilding type assistance.

Fridays 1/11/(light week)
shoulders
pre-exhuast cable laterals 10x12
10x12
10x12

Seated pin mp at about nose/chin level

95x10(12 reps goal for next time)
100x8(10 reps goal for next time)
115x5(6 reps goal for next time)

face pulls
20x15
30x10
40x8
40x5 strip set x20x10

laterals/front raises
15x12/15x11
20x10/20x8
25x7/25x6-7

shrugs
145x12
185x10
185x8
190x7 rpx3 rpx1-2

saturday 1/12
cable hammer curls
20x20
25x10
30x7

bb curls
50x10
50x10
50x8

concentration curls
15x10
15x8
15x7

rope extensions
20x25
30x17
35x10

cg push ups from the smith machine bar at the lowest point going up on more"pin" for about 3 sets

rope extensions with ez bar cable attachment
50x8
50x5
50x3

As you can see arms are a weak point which is why they get there own day.

  1. What the hell is that kind of training doing for your strength? You don’t need a week off of heavy lifting, and your exercise selection for your light work is complete crap. Why would you not squat, bench, or deadlift at all for a week?
  2. Cut the “if I have good numbers I’ll enter” crap. That’s the worst excuse ever. Send in the entry form now.

light deads/back

conventional deads
185x5
195x4
225x5

speed deads against bands
155x3
155x3
These where really slow, going to start doing speed work after my heavy sets

chins just did 3 sets of a few reps

wide grip lat pulldows
70x15
75x12
80x10
85x8

wide grip rows
70x10
75x8
80x6

light one arm lat pull down
20x20
30x15
35x10 back down to 20x11

some lat stretching afterwords

[quote]black_angus1 wrote:

  1. What the hell is that kind of training doing for your strength? You don’t need a week off of heavy lifting, and your exercise selection for your light work is complete crap. Why would you not squat, bench, or deadlift at all for a week?
  2. Cut the “if I have good numbers I’ll enter” crap. That’s the worst excuse ever. Send in the entry form now.[/quote]

Im open to any advice. Honestly Its just Intimidating, Im weak,as hell, don’t know anyone thats a powerlifter, so i would have to go by myself. Your right i should stop being a puss, and enter, as soon as i get a chance/ make sure i can go Il register.

light bench/chest/shoulder/tri’s

CG bench
95x12pr
115x6
For the last 6 months or so I hadn’t been able to train bench correctly due to some injury’s from Judo, i had to stop benching completely. Now Im pain free, but weak.

assistance john meadows style

machine flys
10x20
20x20
30x20
50x15
55x15
60x12

reverse band incline bench(light bands) stopping a bit above my chest

95x10
115x6
120x3 drop set,to 115, then to 95 don’t remember the reps i got.Just trying to pump them out.

ez bar attachment tricep extension
10x20
20x20
25x20
50x11
55x8 RPx3 RpX1

face pulls
10x35
20x20

Face pulls with bw (Threw 2 chains over the rack )
widowmaker(only got like 5 lol)

[quote]thetrebel wrote:

[quote]black_angus1 wrote:

  1. What the hell is that kind of training doing for your strength? You don’t need a week off of heavy lifting, and your exercise selection for your light work is complete crap. Why would you not squat, bench, or deadlift at all for a week?
  2. Cut the “if I have good numbers I’ll enter” crap. That’s the worst excuse ever. Send in the entry form now.[/quote]

Im open to any advice. Honestly Its just Intimidating, Im weak,as hell, don’t know anyone thats a powerlifter, so i would have to go by myself. Your right i should stop being a puss, and enter, as soon as i get a chance/ make sure i can go Il register.[/quote]

5/3/1, conjugate, or any number from this thread: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/need_advice_for_powerlifting

There’s a lot of proven powerlifting routines. out there. I have my first meet in april and I’m currently training with a team for our meet. We’re using block periodization with conjugate. it’s going to be a fun ride

[quote]corstijeir wrote:

[quote]thetrebel wrote:

[quote]black_angus1 wrote:

  1. What the hell is that kind of training doing for your strength? You don’t need a week off of heavy lifting, and your exercise selection for your light work is complete crap. Why would you not squat, bench, or deadlift at all for a week?
  2. Cut the “if I have good numbers I’ll enter” crap. That’s the worst excuse ever. Send in the entry form now.[/quote]

Im open to any advice. Honestly Its just Intimidating, Im weak,as hell, don’t know anyone thats a powerlifter, so i would have to go by myself. Your right i should stop being a puss, and enter, as soon as i get a chance/ make sure i can go Il register.[/quote]

5/3/1, conjugate, or any number from this thread: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/need_advice_for_powerlifting

There’s a lot of proven powerlifting routines. out there. I have my first meet in april and I’m currently training with a team for our meet. We’re using block periodization with conjugate. it’s going to be a fun ride[/quote]

Interesting. Do you mind giving me an example of your weekly schedule? I was using the conjugate method but the dynamic days for bench, left my shoulder in tremendous pain. I never really got much out of dynamic squats, for whatever reason reps seem to work better for me.

light squats/ legs

Did some reps with light weights, using a wide pl stance. Just trying to get my technique down.

close stance pause squats widow maker
145x12 pr(goal is 20 reps)

good mornings
55x10
65x10 (going to start hammering these)

leg extensions/leg curl super set
25x20/25x15
30x20/30x15
40x20/40x10

Felt like death the whole time. New job location has me sleeping, only a few hours a night. School is starting, In a few days, IL see how It goes. Might switch to a 3 or 4 a day week routine, instead of 5. Light days are done, for the next two week’s, It going to be heavy and low reps.

Goals for the meet:

250-270 Squat
400 Deadlift
185 Bench
Gives me something to shoot for. Might change as the meet approaches.

How I will achieve this.

Go heavy as much as possible.
Target everything, but give special attention to weak body parts. (Glutes, hams, shoulders,biceps)
Use light warm up’s to hammer down technique.
Get plenty of carbs and protein

For the next two months, Il start cutting out bad carbs. More rice, cereal, oatmeal and less donuts lol. After that Il do some form of keto, drop 10-15 pounds and see where Im at for the meet.

Heavy Mp/shoulders

Mp
95x5
100x3 got some minor elbow pain PR
Empty bar+2 chainz+gripforcex8 was going for a widow maker but got some major elbow pain so i called it.

Face pulls

10x20
20x20
30x20
40x10 drop set to 30,then 20, then 10

Laterals/ Front raises
15x20/15x15
20x12/20x12

Meadows style lateral swing
25x40

front/medial/rear delt
Using a 5 pound plates x amap
Drop down to a 2.5 x amap

Light arms

hammer cable curls
20x21
30x13 rp x 4 rp x 2

bb curls
45x10
55x10 rpx4 rpx1

triceps rope extensions
20x40
30x10
40x15

ehh running on 5 hours of sleep for the last few days. Going to carb up and go heavy deadlifts on monday. After that Im going to low carb mon-fri, then carb up on the weekend. Also going to start doing cardio 2x a week. Plan to drop 10 pounds over the next 3 weeks.

Heavy deads/ back

Warming up speed conventional dead’s trying out this technique.

Wrote out my workout must have not gone trough

Had 4 hours of sleep, was up at 4:30, and didnt eat till 1.

295x1 PR
strained, but didnt want to let 5 pounds hold me back from 300.

300x1 PR This felt amazing.

wide grip Lat pull down
75x15
80x12
85x10
90x8

wide grip rows
75x10
80x10
85x13

one arm lat pull down
20x30
30x20

Freaked out during the middle of my workout, got a email from a teacher. Got an essay due tomorrow, but class doesn’t even start until tomorrow.lol

Quick bench workout

worked up to
135x3
155x1 PR

speed bench
2x3x95

all I had time for. New semester, new opportunities to get LAIIIDDDDD frat boy voice

Squats/lower body

Squat
190x2

close stance squats widowmaker
145x20 PR

good morning’s
65x10
75x10

Going to stop doing “pump” work for legs, and see how It goes I feel It might be taking Its toll on recovery. I imagine once i can squat 200 for 20 reps my legs wont be small.

Dead’s/ back/bicep’s

Took a few days off felt run down.

Warmed up hitting a bunch of triples with the dead’s explosive and fast.

Defect Deads 2 chains

205x3
225x2 Hard but decent.

Completely forgot about speed work LOL.

Wide Grip Lat Pulldown
80x15
85x12
90x10
95x8

Wide grip rows
90x10
100x8
105x6

bb curls
45x12
55x10
65x8

Cable pullovers
50x12
60x10
65x5 WEAK going start focusing on these got a great pump

Bench/ chest/tri’s shoulders

Floor press

145 2 chains x 1 PR

CG bench
115x8
125x3 PR

Seated Military pin press
95x12
Got some major elbow pain so I stopped it there.

triceps extensions/machine fly’s ss
20x45/20x20
30x20/15
40x8/40x10

cable laterals
10x12
15x8
20x5<–WTF?

pull aparts

Just putting in work. Going to a 3-4 day schedule, A day for each lift plus assistance, and then a “free” day. Where IL just work some MP, chins, shoulders ect. or take off If I need to.

squats/ legs

squat
190x5 PR

close stance squats
165x8 PR

good morning’s
90x8
110x8

Leg extensions
25x60
30x30
35x20

Leg curls

25x20
30x18
35x15

Ab/calf work ss jason huh style calf constant tension on them. I know I said Id stop doing “pump” work i just cant help myself ;D

Deads went horrible this week helped, my cousin move so i was burnt out,

For bench/ chest/tris/shoulders

Cg bench
115x9
125x4

cable laterals
focusing on the pump and good form
for about 3 sets

meadows lateral swings
30x70 PR

machine flys again bringing the mind muscle connection
3 sets

7x10x10 (fst-7) triceps extensions

squats/legs

Close stance squats
165x20PR

good mornings
115x6
125x6 (Hard)

leg curls
25x15
30x10
40x7 Rpx2 rpx1

leg extensions
35x8-15x7

cousin came over so,i did bench 165 (rb), rest pause some try’s and fat-7 biceps , face pulls act, nothing to crazy


after losing 40 pounds …looking like a refuge