Journey to my First Powerlifting Competition

after gaining 60 pounds


legs

tris

deads/back/biceps

warming up with conventional deads lots of 3’s and 5’s

defecit deads plus 2 chains

205x5
225x3 PR
235x3 PR
250x1 PR

conventional deads
185x3

wide grip lat pull down
70x10
90x12
100x7
110x2 rpx1 rpx1 progress has been slowing down will switch to another pulling movement

one arm barbell rows
25x12
30x10
35x8
40x6

bb curls
45x12
50x10
55x8
65x5-6

going to start doing max reps after the main lift has been working for my squats, so lets see what happens.

Dynamic bench day/chest/tri’s/shoulder’s

dynamic bench
95x3
95x3
95x3
105x2
105x2

cg bench
115x10 PR
125x5 PR

Assistance

trycep extension’s/chest fly’s
20x44/20x20
30x15/30x15
40x10/40x8 70x10

fst-7 trycep extension’s
7x25x8-12

facepulls
25x12
30x10
40x8

fst-7 facepulls
10x20x10
I have trouble feeling my reardelt’s, got a ridiculous pump with this, going to keep doing this.

cable laterals
5x13
5x12
5x11

Was fatigued as hell.

meadows swing’s
30x75

squat rep day/ legs posterior chain

squat rep’s

worked up to

195x3 PR easy

close stance squats
175x20 PR

goodmorning’s
95x10
105x10

leg curls
25x10
30x12
40x8

leg extensions
25x30
30x20
40x10
55x12

ab work/calf work

Switching to the cube method, I feel that its the Jeet Kune Do, of powerlifting it brings everything that works together, max, dynamic,rep’s. Different movements, speed and reps for working technique and building a strong base. Also i will only be going heavy 1 time a week which will help me from burning out, while building speed, base strength.

Also i have a vid of my widowmaker, and man my depth squat is a lot higher than i thought. Im barley hitting parell going to start hammering my mobility and stretch’s.

accessory workout was quick

press

worked up to
115 and got it halfway up, this is starting to piss me off i been chasing this for a while.

chins 3 sets

press
75x8

Today

deads reps day

not even worth writing down

185x5
205x5
225x1- got a weird back pain so i dropped it

one arm lat pull down

20x15
30x12
45x8

cg lat pull down

70x14
90x10
100x6

one arm barbell row

25x10
35x10
40x8

curls

45x10
55x8

only had 100 grams of carbs last night, didnt eat much.

Been watching a lot of Kai Green, lately. The way he speaks about the mind-muscle connection, and the weight he use’s, he works the muscle, not the movement. Il only be going heavy, on my accessory’s if I can feel the muscle working.

ME bench

Started the sessions a little iffy but ended great.

Reverse band bench (light bands)

Worked up to

185x1 PPPRRRRRR my best before was 165

Cg bench

125x6
135x1-2

Triceps extensions

20x55
30x15
45x10-8
drop set

feeling the mind-mudcle connection

single hand extensions

5x20
5x20
5x20

cable laterals
5x17
5x16
10x11

meadows swings
30x85 need heavier dumbells

facepulls
10x20
20x12
30x12
40x11

bent over laterals with 10,5,2.5 drop set
reps x amap

upright row
20x15
30x12
35x12

machine flys
20x20
30x12
50x15
70x5
think i might change my opener for bench to 185, still got many months before the meet, will give my some time to bring it up.

[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]

I agree with this post, from your logs I can see that you still can benefit from Staring Strength and if you are interested in strength only than most of isolation exercises you do are for asthetics but not power.

Been working like crazy/ school

Speed deads went likw this

Warmed up with 135, for a fast double, kept adding 10 pounds and hitting fast doubles.

worked up 185x2
added the light bands 185x2

One arm lat pull downs
3 sets of 10 this is becoming my new movement really lets you focus on hitting your lats.

Close grip pulldown
3x15
3x10
3x6

Wide grip row
3x10
3x10
3x10

Bench rep day went sub par

Bench
95x5
115x5
135x2 ehhhhh

cg bench
135x4 stopped here got pissed of and took out my frustration on my assistance

Tri’s extensions

20x10
30x10
35x10
40x10
45x10

Tri’s extension with ez bar attachment

50x8
50x8
60x6

Close grip pin press

115x5
125x5
135x5

cable laterals

3 sets of 1o

facepulls

4 sets of 10

Military pin press

65x10
65x10
65x10

ME squats

Box squats

205x1 Felt fast and easy
255x1 PR

Close stance squats

185x6 PR

Gm’s

115x6
125x6

leg extensions

25x10
50x10
60x10
65x10

leg curls

25x8
35x8
40x6

calf/ab work

Accessory day

Military Press

75x5
85x5
90x5

Facepulls

Just kept hitting 20 reps and then 10

Cable laterals\

3 sets of 20

Cable pulldowns

3 sets of 20

one arm lat pulldown

2 sets of 10

wide grip row

2 sets of 20

[quote]tazui1982 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]

I agree with this post, from your logs I can see that you still can benefit from Staring Strength and if you are interested in strength only than most of isolation exercises you do are for asthetics but not power. [/quote]

I did starting strength for 3 months, I stalled out, plus it was just getting boring honestly.
As far as isolation exercises, i think they do help the main lift. There is a member on here, CS, I believe he’s training with ed coan, who had him doing all kinds of bodybuilding exercises, read his log, dude has been making all kindz of gainssssss. Thanks for the comment.

ME deads

Went to sleep at 1 am

Deads conventional

!35x2
135x2
185x2
225x2

Sumo(feel more comfortable with this stance)
275x1
295x1
Attempted 345 and failed
Attempted 325 and failed
Got pissed off/depressed mentally i just wasnt in the zone.
Went to a uncomfortable place, in my head, got pissed and did

305x1 PR

Still not happy with this, but its a pr.

Back
cable pullovers/pull apart ss
3 sets of 15

Close grip lat pulldown
70x15
90x6
100x3

wide grip rows
80x15
80x15
80x15 then brought my grip in and busted out as many as I could.

Weird workout.

Dynamic bench, chest tris and shoulders

Bench

Just kept hitting fast triples until the bar started to slowdown.

Cg bench

These where a fail going to switch to cg floor press

Tris

single triceps extensions
10x20
10x20
10x20

Regular extensions
20x10
30x10
40x10
45x10

Reverse band bench 2 chains

!25x10 droped 2 chains

125x6 took of 10 pounds

120x8 took off 2 more plates

w/e weight was left amap

Laterals
15x10
15x10
15x10

facepulls supersetted with upright rows
20x10/20x10
25x10/25x10
30x10/30x10

Squat reps/leg day

Worked up to

195x5 PR

Close stance
185x7 PR

leg extensions
25x10
50x10
60x10
65x10

Leg curls
25x12
35x8
40x8

Single leg curls
10x10
10x10
10x10

Ab/low back/ calf work one giant set. I hate doing this so i just do it as fast as possible.

Extra shoulder day

Cable laterals
5x20
5x20
5x20

rear delt flys?
15x20
15x20
15x20

Plate laterals one giant drop set
25x12
10x10
5x15
2.5x12

Seated mp press/ scraping against the rack

75x10
75x8
75x6

Lots of shoulder stretching.

Starting a small cut, dropping all the bad carbs and doing cardio for 20 min, going to slowly bring up the cardio and bring down the carbs. I’m in no rush.

Life has been fucked the last few weeks, job, school, and know a pregnancy scare. Training has really been the only way of keeping me sane.

Deads(alternating conventional and sumo)Back

135x5
185x5
225x5
275x3 PR

One arm lat pull down
3x10
3x10
3x10

Close grip lat pull down
4 sets of 10 going up in weight each set

Wide grip rows
100x10
100x9
100x10

One arm barbell rows
25x10
35x10
45x20